TRAIN WITH CIARA

✨ 𝟔 𝐖𝐞𝐞𝐤 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐟𝐮𝐥𝐥 𝐛𝐨𝐝𝐲 𝐭𝐨𝐧𝐢𝐧𝐠 𝐟𝐨𝐫 𝐣𝐮𝐬𝐭 £𝟏𝟐𝟓✨

💲ONE TIME PAYMENT
📲 IMMEDIATE ACCESS TO MY COACHING APP
🏋️‍♀️ PROGRAM WILL AUTOMATICALLY START ON JANUARY 8th 2024

6 Week “Kickstart” Program is perfect for anyone who wants to
✨ Focus on full body toning
✨ Build consistent habits for 2024
✨ Become confident in a gym environment

If you want in, click the link in my bio to purchase and get immediate access to my app & all of its features!

I am so excited to work with lots of you & help you crush your goals in 2024🫶

**𝑷𝒓𝒐𝒈𝒓𝒂𝒎 𝒊𝒏𝒄𝒍𝒖𝒅𝒆𝒔 5 𝒘𝒐𝒓𝒌𝒐𝒖𝒕𝒔 𝒑𝒆𝒓 𝒘𝒆𝒆𝒌 (2𝒙 𝑳𝒐𝒘𝒆𝒓 𝑩𝒐𝒅𝒚, 2𝒙 𝑼𝒑𝒑𝒆𝒓 𝑩𝒐𝒅𝒚, 1𝒙 𝑪𝒂𝒓𝒅𝒊𝒐/𝑯𝑰𝑰𝑻/𝑭𝒖𝒏𝒄𝒕𝒊𝒐𝒏𝒂𝒍 𝑺𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒇𝒐𝒄𝒖𝒔)

15lbs⬇️ and 10cm off waist in our first 12 weeks🤩👏

Before starting Emma had told me that she struggled to stay consistent with a program, so we made sure to keep things simple, enjoyable and in line with her lifestyle so that she was able to show up consistently each week and finally see the results she had been looking for 🤩

So proud of the hard work Emma has put in over these last 12 week, especially with it being the Christmas period where most people decide to give up and start again in January! Now we’re ready for the next phase of her journey and excited to see more amazing progress🤩


If you are looking for results like this, keep an eye out on my page as I will be launching a new program for January at an amazing price and it’ll be limited spaces✨

Hey! I’m a fitness coach working in a private training facility in Downtown Vancouver, and I have some availability opening up in the New Year.

This would be a perfect opportunity for anyone looking to get into strength training. You can train alone, or with a friend (discounted rates), and availability would be best for someone looking to train 1-2 times a week.

I specialize in fat loss, toning up, functional fitness and athletic conditioning. I can also provide nutrition guidance and support too.

I’m getting my January schedule organized now so if you are interested in starting the new year off right, send me a DM or if you have any questions I am happy to answer!

Oz ready 🇦🇺👙💪

This transformation is just insane and I am so grateful to have been a part of Grace’s journey for the last 15 months💓

So many wins on this journey;
✅ 39lbs fat loss
✅ Muscle gained
✅ Strict Pull-Ups achieved
✅ Squatting more than body weight for reps
✅ Gained confidence in her own body
And so much more…

Probably the most consistent gal I have ever coached & this is why her results are so amazing.

Over the last year we worked through multiple tailored programs, consistently working on strength & gym improvements, learning to fuel her body through different program phases & making sure everything was sustainable so that she could still balance holidays, nights out etc while making progress🫶

Good luck on your journey to Australia & thank you for being a dream client over the last year ✨
𝐈𝐧 𝐜𝐚𝐬𝐞 𝐲𝐨𝐮 𝐦𝐢𝐬𝐬𝐞𝐝 𝐢𝐭, 𝐦𝐲 𝐁𝐥𝐚𝐜𝐤 𝐅𝐫𝐢𝐝𝐚𝐲 𝐏𝐫𝐨𝐦𝐨 - 𝟒 𝐦𝐨𝐧𝐭𝐡𝐬 𝐨𝐟 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞 𝐨𝐟 𝟑 (𝐟𝐢𝐫𝐬𝐭 𝐦𝐨𝐧𝐭𝐡 𝐅𝐑𝐄𝐄) 𝐜𝐚𝐧 𝐛𝐞 𝐮𝐬𝐞𝐝 𝐟𝐨𝐫 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝟐𝟎𝟐𝟒 𝐬𝐢𝐠𝐧 𝐮𝐩𝐬.

We have spaces already gone for January 2024 start, so send me a DM with the word “𝐁𝐥𝐚𝐜𝐤 𝐅𝐫𝐢𝐝𝐚𝐲” for more information💌

Loveee coaching people to be stronger, healthier, happier and more confident in both themselves & the gym environment🩷

And I have an exciting Black Friday deal⬇️

𝟒 𝐦𝐨𝐧𝐭𝐡𝐬 𝐨𝐟 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞 𝐨𝐟 𝟑 (𝟏 𝐦𝐨𝐧𝐭𝐡 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲 𝐅𝐑𝐄𝐄).

Limited to 5 spaces! So please reach out ASAP if you are interested📲

September Coaching Intake is here!!⬇️

In 12 weeks you can:
- achieve your fatloss & body recomposition goals
- become confident both in and outside of the gym
- learn how to create sustainable habits to maintain your results

Coaching Includes:
🏋️‍♀️ 3 month training plan
🥑 Nutrition plans & guidance
📲 Weekly Check-Ins & Monthly Calls

Swipe to see what some of my previous clients have achieved in as little as 8 weeks🤩 I never promote quick fixes or unsustainable methods so join my team if you want results without sacrificing your whole life😅

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨, 𝐃𝐌 𝐦𝐞 “𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆” 𝐚𝐧𝐝 𝐈 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐲𝐨𝐮!

18lbs down & 9.5cm off waist looking so strong & amazing🔥

The goals?
- Get in the best shape for turning 30✅
- Get unassisted chin-ups✅
- Get full push-ups✅

Literally every goal was achieved while still being able to enjoy life, go out for dinners, go on holidays. All it takes is commitment to the plan and hard work ethic which Rachel had. Rachel was a pleasure to coach and it makes me so happy to see her physical & mental progress🩷

𝐒𝐩𝐚𝐜𝐞𝐬 𝐚𝐫𝐞 𝐧𝐨𝐰 𝐨𝐩𝐞𝐧 𝐟𝐨𝐫 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐢𝐧𝐭𝐚𝐤𝐞. 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐨𝐧 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐣𝐮𝐬𝐭 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫 𝐟𝐢𝐥𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐨𝐫𝐦 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨 𝐚𝐧𝐝 𝐈 𝐰𝐢𝐥𝐥 𝐫𝐞𝐚𝐜𝐡 𝐨𝐮𝐭 𝐭𝐨 𝐲𝐨𝐮!

Movement is Medicine💫🧘‍♀️

Last few days to sign up for August coaching intake, DM me for more information📲🏋️‍♀️

BIG CLIENT WINS🩷💪

➡️ Spaces for August are closing soon, so if you are excited to get some amazinggg results like my clients, now is your chance to get more information🔥

𝐃𝐌 𝐦𝐞 “𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠” 𝐚𝐧𝐝 𝐈 𝐰𝐢𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐢𝐧𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧. Or 𝐟𝐢𝐥𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐨𝐫𝐦 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨 𝐚𝐧𝐝 𝐈 𝐰𝐢𝐥𝐥 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐥𝐲 𝐫𝐞𝐚𝐜𝐡 𝐨𝐮𝐭 𝐭𝐨 𝐲𝐨𝐮 𝐢𝐧 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐟𝐞𝐰 𝐝𝐚𝐲𝐬!

This makes me so happy🩷💪🤩

Grace first started with me and we done a solid 12 week transformation (see my pinned post) which she literally smashed!

After a crazy 12 week transformation what tends to happen is people fall back to their old routines and within a couple of months they’re back to their first starting position (because their original plan wasn’t sustainable)

As you can see from Graces newest pics this isn’t the case even a wee bit🤩 another 6 months down the line and she is looking so amazing!! (The quad gains I loveee😍)

Super proud of Grace, we created a plan that suited her lifestyle, she can still go on holidays, trips, out for food, and enjoy weekends while continuously progressing every single week!

As long as you have a plan that can be maintained long term, then your results will be long term💪

𝐈𝐟 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐤𝐢𝐧𝐝 𝐨𝐟 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐚𝐧𝐝 𝐰𝐞 𝐜𝐚𝐧 𝐜𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐢𝐭 📲

Here are some of my fav snacks to have 1-1.5 hours before a workout⬇️

Whether you are an elite athlete or just a regular gym goer, your pre workout nutrition is always important!

Fueling up before a workout will help you maximise muscle glycogen stores so you can maintain energy levels throughout your workout and increase performance.

The main things to think about when choosing your snacks are;

- Higher in carbs (primarily simple carbs)
- Lower in fat/fibre
- Easily digestible

Imagine waking up everyday and feeling inspired and excited about your fitness journey🔥

Having a plan in place that makes you EXCITED to hit the gym

Consistently progressing each week, even more than what you originally imagined

And having a coach to support you at every stage of your journey🫶

My approach is all about personalised programming and having a genuine care for your goals and your individual journey⬇️

Ready to find out more? DM me “coaching” and we can chat💪

Looking for a coach in Vancouver? I have a few Personal Training slots opened up in a great gym in Downtown Vancouver / West End!

I coach individuals to improve their fitness levels, move better, build strength, lose bodyfat, improve mobility, recover from injury and much more. Nutrition support included🏋️‍♀️

Both 1-1 and 2-1 sessions available (for 2-1 sessions, you bring a friend and split the cost)

Located in Downtown Vancouver/ Vancouver WestEnd. But I am also able to come to you if needed!

At times when I don’t track calories I just make sure I become more aware of my bodies hunger & fullness cues, I know what training I have on for the day and so can make sure my food will fuel my workouts, and I prioritise high protein foods to make sure my protein intake is still high☺️

Sometimes tracking everything you eat everyday of the week can be annoying and I enjoy taking time away from this and focusing more on “mindful” eating🙌🫐🥑🥙

This is for inspo only, everyone’s food requirements are different!

“Exercise not only changes your body, it changes your mind, your attitude, and your mood” 🤍

I got a message yesterday asking me if I had always been in the shape that I am today, and it made me realise that I rarely talk about my own journey anymore! And it’s something I think is so important to keep things real on here💖

And the answer is, no I definitely haven’t always looked the way I look right now, and it’s definitely been a journey…

In the pic on the left I floated around 98lb/7st and i will never forget how I felt in those days, and how stressed I felt about struggling to put weight on. I knew I needed to change but I had no idea where to begin (I so wish I could go back and tell my younger self what I know now😢)

So I decided to give strength training a go. I’ll never forget one of my first times trying to deadlift. My whole body would physically shake trying to lift the lightest weight on the barbell (and ofc I laughed it off but I felt SO embarrassed).

So from then on I worked my ass off, ate as much as I could, stayed consistent, and gained 30lbs

By that stage I was so much stronger (physically & mentally), and I had completely fell in love with gym & training 🤍

Recently I had a goal of Photoshoot Prep which I knew was going to mentally push me way out of my comfort zone as the thought of losing weight again terrified me.

After 16 weeks of prep, I learned what my body could do with good training & nutrition and fully realised I would never end up back where I started

Overall it’s been a friggin great journey, but we ain’t done. Over the last few months I joined CrossFit which I am LOVING. Another thing to push me out of my comfort zone😂

It’s definitely super hard & intense but there is something about learning new things, challenging myself and being a beginner again that I love🫶

Excited to see where this new journey takes me!

So for anyone who maybe sees my content and thinks I have always had “muscle” or always been able to lift weights, just know that I really wasn’t like that in the beginning. I really struggled and so I know how hard it can be. Thankfully I have learned a lot along the way so I can help other people in the same situation🤍

Always happy to help (it’s my job😂🫶) so feel free to reach out if needed!

I just LOVE this transformation!! Creating healthy habits and a love for training that can be maintained long term. And ofcourse these are the results that come with that😍💪

This is more than just a physical transformation, It’s so important to me that I help my clients develop a love for training, and a mindset that they know the habits and changes they make are for the long term!

⬆️ strength
⬆️ muscle definition & tone
⬇️ bodyfat

Amazing client to coach, consistently working hard!

If you are interested in finding out more about my coaching, just sign up through the link in my bio & I will get back to you ASAP 📲

These are essential tips you should be doing in your fitness journey 🏋️‍♀️🚀🗓️🥑

Needing fitness tips & help? Always feel free to drop me a DM🫶

Always torn between wanting to bulk for the glutes or cut to get my abs back to this so I just end up floating somewhere in the middle :):)

Anyone else the same?!😂

“𝐘𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞” 💫

Your questions about creatine answered ➡️➡️➡️

My opinion on creatine? I take it daily and while I don’t think it’s benefits are drastic (it’s not a miracle worker - u still need to put in the work🏋️‍♀️) I do think you can feel the benefits during sessions, so I recommend!

All about the balance 🍕😋

Excited about the sun arriving ☀️

Best time to start is now🤩

This is the reason that every week I check how many hours my clients have slept on average each night‼️

Sleep has such a big impact on not only our overall well-being, but also on our performance in the gym AND our recovery after. It allows time for our muscles, nerves and tissues to rebuild💪

It’s recommended that we get at least 7.5 hours sleep each night, but this is often neglected and seen as unimportant, leading to sleep deprivation.

The hormones our bodies release during sleep are essential for increasing muscle protein synthesis and promoting muscle recovery🏋️‍♀️

Studies show that in sleep deprived individuals the amount of these hormones falls

Which means inadequate muscle recovery and growth 🙅‍♀️

Sleep deprivation can also affect appetite, fat deposition and max muscle strength!

Scroll through to find tips for better sleep👉🏼👉🏼👉🏼

Been a while since I got the research out for a post like this, forgot I loveeee it

“𝐓𝐡𝐞 𝐣𝐨𝐲 𝐨𝐟 𝐥𝐢𝐟𝐞 𝐜𝐨𝐦𝐞𝐬 𝐟𝐫𝐨𝐦 𝐨𝐮𝐫 𝐞𝐧𝐜𝐨𝐮𝐧𝐭𝐞𝐫𝐬 𝐰𝐢𝐭𝐡 𝐧𝐞𝐰 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐬, 𝐚𝐧𝐝 𝐡𝐞𝐧𝐜𝐞 𝐭𝐡𝐞𝐫𝐞 𝐢𝐬 𝐧𝐨 𝐠𝐫𝐞𝐚𝐭𝐞𝐫 𝐣𝐨𝐲 𝐭𝐡𝐚𝐧 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐚𝐧 𝐞𝐧𝐝𝐥𝐞𝐬𝐬𝐥𝐲 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠 𝐡𝐨𝐫𝐢𝐳𝐨𝐧, 𝐟𝐨𝐫 𝐞𝐚𝐜𝐡 𝐝𝐚𝐲 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐚 𝐧𝐞𝐰 𝐚𝐧𝐝 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠 𝐬𝐮𝐧” 🌤🌲🌎🌊

Super grateful to be living in this beautiful place 💙

𝐈 𝐥𝐨𝐯𝐞 𝐡𝐨𝐰 𝐦𝐲 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐚𝐫𝐞 𝐬𝐦𝐚𝐬𝐡𝐢𝐧𝐠 𝐢𝐭👏💪🔥

Every week they do their best, they take my advice on board and they stay consistent and that’s all I ask! And they do amazing ♥️

𝐀𝐧𝐝 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐲 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐛𝐞 𝐚𝐟𝐫𝐚𝐢𝐝 𝐨𝐟 𝐞𝐚𝐭𝐢𝐧𝐠 𝐌𝐎𝐑𝐄💪🍑

I’m obsessed with the glute gains here🍑

What we done here was simple…
⬆️calories - between 2000-2500 daily
⬆️protein intake (a positive protein balance is NECESSARY for building muscle)
🏋️‍♀️Prioritised strength training over cardio (but never neglected cardio because it’s also important for general health)
Consistency (making it a part of daily lifestyle) - this is what gets results 👏

Super proud of this gal, I am lovinggg the gains!

In the picture on the right she weighs around 2kg heavier, yet her body composition is more toned, less bodyfat around hips, and looking more athletic and stronger in general 💪

This is why you should never be afraid to eat MORE! By upping calories (and keeping protein high) your body is able to build the muscle needed to improve your overall body composition. This is what I love to see👏

🧘‍♀️This year I am trying to get good at something I have always found hard…yoga🧘‍♀️

Motivational Monday for you all here…

Remember we all start somewhere, and we are all pretty clueless in the beginning!

Learning a new skill is always going to be hard and challenging in the beginning, but it’s also going to be such a rewarding process.

You are always going to feel out of your comfort zone in the beginning, but sure progress never happens within the comfort zone.

So, if you have been thinking of trying a new hobby this year, or even looking to start the gym but you’re feeling discouraged, out of place, nervous because you have no idea what to do, just remember we all started somewhere. The fun part is actually getting to learn something new and challenging yourself in new ways. So honestly, just give it a go and it could be the best thing you do this year 🏋️‍♀️🏃‍♀️🚴‍♀️