MFPT
Bespoke online personal training & Precision Nutrition coaching. All ages, all body types and all abilities. From beginner to awesome.
04/06/2024
⭐️Limited Spaces at the Weekend⭐️
I have 5 spaces for previous and new clients on Saturday or Sunday each week. We will be training at Spartan Studios which is a fabulous space, my clients absolutely love training here.
Training sessions can either be done as 121 or as a small group of up to 4 people. (You need to arrange the group). Small groups can be structured around a particular event - bridal parties, stags, upcoming Tough Mudder, you name it - I can help you achieve your goals.
Monthly package includes access to my online training platform Trainerize, links with MyFitnessPal, Garmin, Fitbit and Applewatch. Free nutrition advice and optional meal planning/nutrition coaching + weekly accountability. You will be given a bespoke programme to follow at home on between sessions which come with high quality demonstration videos and instructions.
If you're part of a group I can set you up as a group on the app so that you can spice it up with a bit of healthy competition.
Whatever your goals - I can help. Weight loss, fat loss, body recomposition, power lifting, CrossFit programming, training for a specific event. I'm level 4 qualified in Obesity, Weight Management and Diabetes, Delivering Physical Activity to Individuals with Mental Health Conditions and Biomechanics. I also hold a GP Exercise Referral qualification and I'm a Precision Nutrition Certified Coach.
My rates are very reasonable and I'll always try to work with my clients to come up with a solution if funds are an issue.
Send me a message for availability and pricing.
25/05/2024
⭐️⭐️ CLASS POSTPONED - WATCH THIS SPACE ⭐️⭐️
It's Back! Tuesday 4th June, 6.30 pm at Spartan Studios who's in?!?
Boxing and cardio. The toughest 45 minutes of your week guaranteed.
£7.50 per session. 10 sessions pre paid £50. Get it while it's hot 🔥 🥵
Amazing for cardiovascular fitness, strength, weight and fat loss. Qualified precision nutrition coach happy to answer all questions!
Who's in!!
👇
14/04/2024
I do love a good sunrise. It is my absolute favourite part of every day. Time to collect my thoughts, get the steps in, be reminded that every day is unique and special in its own way. And I watch my beautiful Bailey seize the day, every day. Which in itself is infectious!
Does he wake up in a bad mood and let that affect him? No, he does not, he's up, he is out, chasing that ball about at 5.30 am and wagging his tail.
No matter how rubbish I feel when I wake up, the endorphins from the exercise and the wonderful scenery will work its magic. By the time I come home, all is well with the world and I am ready for the day.
11/04/2024
This is a quote by Teddy Roosevelt. It's about finding ways to achieve your goals even if the odds are stacked against you.
If you don't have any equipment or a gym membership, go for a walk. If you don't have the time to meal prep, eat healthy ready meals. If you don't have much time for exercise, then do a micro workout at home.
There are always ways work around most barriers. Instead of saying "I can't," try saying, "In what way can I ... ?"
09/04/2024
"Change is hard because people overestimate the value of what they have and underestimate the value of what they may gain by giving that up."
Ask yourself these four questions and answer them honestly:
1. What are the advantages of doing nothing? How will that make me feel?
E.g. I won't have to go to the gym, I won't need to cut down on the amount of cheese I eat
2. What are the benefits of doing something? How will that make me feel?
E.g. I will have more energy, lose weight l, build lean tissue, have more confidence and feel better
3. What will it look and feel like in 1,5, 10 years time if I do nothing?
4. What will it look and feel like in 1,5,10 years time if I do something?
Change is difficult, people are naturally resistant to it. It's unfamiliar and discombobulating. We have habits and idiosyncrasies that are comfy like a pair of slippers. New habits can be formed in as little as 21 days - and these will become the new normal, the new comfy pair of slippers.
Start small and aim big!
What's one thing you could definitely do for 21 days that would have a positive impact on your health or fitness? Let me know in the comments below?
06/04/2024
Peanut Butter Protein Cups
Introduction
This sweet treat is lower in sugar and has 9 g of protein and about 125 calories per delectable cup.
Ingredients
6 squares of 85% Lindt chocolate (i.e. 60 grams)
60g Vanilla Whey Protein
1 tbsp of peanut butter
2 tbsp of coconut flour
75 ml of almond milk
Serving size
6 pieces
Preparation time
20 min preparation time + at least 1 hour freezing time
Instructions
Melt your chocolate either in a bain marie (i.e. a glass bowl on top of a pot of boiling water) or in a small non-metal bowl, using low power, in the microwave.
While the chocolate melts, make the filling of your PB cups by mixing the rest of the ingredients together until you get a thick sort of batter. (Try not to eat it all. You’ll be tempted, trust me.)
When the chocolate has melted, pour half of it between 6 muffin cups. Then, add a dollop of the filling on top and cover them with the rest of the melted chocolate. Put cups in the freezer for an hour or so, and then “unmold” them.
Tip: Silicone muffin cups are great for this.
Walking your dog is fantastic and free exercise. You will improve your cardiovascular health, release endorphins and it will help you to maintain a healthy weight. What's not to love?
Whilst cardiovascular activity is very important, flexibility is also one of the pillars of fitness. Some of you seem be having trouble picking up after your dog. Perhaps it's a mobility issue, or maybe you don't even realise that your hips and knees naturally hinge. I am here to support you every step of the way on your journey to a more flexible you. Let's get bending over!
04/04/2024
Invest in Your Body | How Food & Fitness Fuel a Longer, Healthier You!
Our bodies are incredible! They're with us every step of the way, so why not treat them right? Good nutrition and exercise are the keys to unlocking a longer, happier life.
Here's how:
✅️Fuel Your Potential | Eating a balanced diet gives your body the nutrients it needs to thrive. Imagine feeling energised throughout the day, ready to tackle anything!
✅️Move Your Body, Boost Your Mood | Exercise is a natural mood-booster. It helps combat stress, improves sleep, and keeps your energy levels high. Strength training increases your bone density, which is proven to stave off conditions such as osteoarthritis. Cardiovascular activity is key to a strong and healthy heart. And don't forget the hip flexor stretches!
✅️Live a Stronger, Disease-Free Life | By staying active and eating well, you can significantly reduce your risk of chronic diseases like heart disease, diabetes, and even some cancers.It's not just length of life that's important but the quality - measured by a scale called the Quality Adjusted Life Year (QAL). Build the foundations now that 80 year old you will thank you for.
✅️Invest in Your Golden Years: Building healthy habits now sets you up for a vibrant and active future. Imagine enjoying activities you love well into your later years!
Ready to take charge of your health and well-being? Future proof your life 🥗 🍅 🏃♂️👟💪🤸♂️🚴♂️🥩🏋♀️🍵🧗♂️🤾🍍🤽♂️🏂🏌♂️🤺💃🥬🌽🏊♂️🏄♂️🚣♂️⛹️
Let's chat about your goals! Drop a comment below or send me a message.
Hey everyone, it's Workout Wednesday! Today's routine is all about maintaining or building a strong core and getting your heart rate pumping with some awesome battle rope exercises.
But first, why is a strong core so important?
Your core is the foundation of your entire body. It provides stability for everyday movements, protects your spine, and improves your posture. A strong core can also help with:
✅️Improved athletic performance: No matter your sport, a strong core translates to better power and control.
✅️Reduced back pain: A weak core can contribute to back problems.
✅️Strengthening your core muscles helps support your spine and prevent injuries.
✅️Better balance and coordination: Your core plays a crucial role in maintaining balance and coordinating movement.
Now, let's talk about Battle Ropes!
Battle ropes are an awesome tool for a full-body workout, but they particularly shine when it comes to targeting several key areas:
Core: The constant movement of the ropes engages your abs, obliques, and lower back, giving your core a serious workout.
Upper body: Shoulders, arms, and chest all get challenged as you generate power to move the ropes.
Cardio: Battle rope exercises get your heart rate up quickly, making them a great way to burn calories and improve cardiovascular health.
Get ready to crush this workout! We'll be doing 2 core exercises to prime your core and then dive into some battle rope drills.
Don't forget to modify the exercises as needed and listen to your body!
#
02/04/2024
Celebrating Autism Awareness Day!
Today is Autism Awareness Day, and as a personal trainer and nutrition coach on the spectrum, I wanted to share a different perspective!
Autism brings many strengths to my work. My keen eye for detail ensures I don't miss a thing during assessments. Plus, I can become completely engrossed in helping my clients reach their goals – their success is incredibly motivating for me!
This hyperfocus helps me to develop individualised training plans tailored to each client's specific needs and progress. Not only that, I'll remember exactly what each of you like and don't like, what works and doesn't work - no matter how many people I'm working with.
Many autistic people thrive on routine and clear structures, and I can leverage this strength to create sessions that put my clients at ease and maximise their progress.
Did you know many inspiring people are autistic? Here are just a few:
✅️Greta Thunberg, climate activist
✅️Temple Grandin, animal scientist and autism advocate
✅️Chris Packham, zoologist and TV presenter
We all have unique ways of seeing the world, and that's what makes us strong! Let's celebrate neurodiversity and the amazing things autistic people bring to every field.
If you're neurodivergent, tell me in the comments which bits are your superpower 💪 👇
02/04/2024
It's not always about the big, drastic changes. More often, it's the small, consistent choices that add up to a major transformation. 80/20 is what you need to create lasting change! ✨
What small changes are you making in your life that are leading to big results? Share in the comments below!
01/04/2024
Monday Motivation: Beating the Rainy Day Blues! ️
Ugh, it's a drizzly Bank Holiday Monday morning!But even when the weather's rubbish, there are ways to get your body moving and feel energised for the week! Here are some tips:
🏠 Embrace the indoors!
✅️Fire up a workout video: Tons of free options online for every fitness level! From high-intensity interval training (HIIT) to yoga, there's something for everyone.
✅️Dance party time! Crank up some tunes and have a solo dance party in your living room. Guaranteed mood booster!
✅️Stairway to fitness: Use your stairs for quick cardio bursts. Run/walk up and down a few times between sets of bodyweight exercises.
✅️Buddy up! Grab a friend (virtually or in-person) for an online workout class. Makes it more social and keeps you accountable.
✅️Put on a podcast or audiobook: Distract yourself from the treadmill and learn something new while you move.
✅️Create a killer playlist: Pump up the jams with your favorite upbeat music to get your energy flowing.
✅️Start small: Don't try to conquer a giant workout on a gloomy day. Even 15 minutes of movement can make a difference.
✅️Set achievable goals: Celebrate small victories!
Did you manage a 30-minute walk even though it was raining? Awesome!
Reward yourself: After your workout session, treat yourself to a healthy snack or a relaxing bath.
Remember, even a little movement is better than none. So get out there (or stay in!), get moving, and slay this Bank Holiday Monday!
Sunday Sweat & Reset!
Hey everyone, a brand new month is almost upon us! This is the perfect time to take a quick pit stop and review your fitness journey. Here's how you can use this to get back on track:
1. Reflect on Your Habits:
Think about your workouts for the past month. Did you stick to your routine? What are some areas you excelled in? Where could you use some improvement?
2. Add Something Healthy In!
Is there a healthy habit you've been meaning to incorporate? Maybe it's daily walks, meal prepping, or a new veggie you've been curious about! Now's the time to give it a try.
3. Ditch an Unhealthy Habit!
We all have them! Pick one unhealthy habit that's been holding you back and swap it for something positive. This could be anything from late-night snacking to skipping stretches.
Remember, progress not perfection! This is all about making small, sustainable changes for a healthier, happier you.
Let me know in the comments what healthy habit you're adding or unhealthy habit you're kicking this month!
P.S. Looking for some guidance? I'd love to help you create a personalised plan to reach your goals! DM me today!
30/03/2024
Avgolemono is a traditional Greek lemon chicken soup that’s simply comfort in a bowl! It’s a gorgeous, delicious soup made with egg yolks and loads of lemon juice for a warming and satisfying meal.
Ingredients
1 tablespoon olive oil
1 medium onion, diced
1 medium carrot, diced
2-3 celery stalks, diced
2-3 garlic cloves, finely chopped
2 bay leaves
2 chicken breasts (about 12 oz / 350 g total)
1.5 litres chicken stock
175g orzo
Juice of 1 lemon
2 egg yolks
A handful fresh dill
Salt and freshly ground black pepper to
taste
Instructions
1. Heat the olive oil in a large stock pot and cook the onion, carrot and celery for 8-10 minutes over medium heat until softened.
2. Add the garlic and cook for another minute, then add the bay leaves, chicken and chicken stock.
3. Bring to a boil, then lower the heat to medium-low, cover with a lid and simmer for 15 minutes.
4. Take out the chicken breasts and bay leaves. Add the orzo to the pot and continue to cook for 10 minutes.
5. Shred the chicken with two forks and add it back to the pot.
6. While the orzo is cooking, whisk the egg yolks and lemon juice in a bowl. Take out 1-2 ladles of soup and pour it over the egg-lemon mixture to temper it. Add this mix to the pot and continue to cook for 5 minutes.
7. Stir in the fresh dill, adjust the seasoning and serve immediately, with some extra fresh dill on top if you like.
Nutrition Information (serving size 450g)
Protein 31g
Carbohydrate 30g
Total Fat 9.7g
Saturated Fat 2.7g
29/03/2024
Are your goals SMART?
Specific - what exactly is it that you want?
Measurable - how can your progress be measured?
Achievable - is it actually possible to do this?
Realistic - can you actually fly to the moon?
Timebound - what date do you want to do this by?
So now you have your plan, how do you stay on track when it starts to feel tough?
28/03/2024
💡A little movement is better than none.
Micro workouts have proven to have many positive benefits. In one study, a 10-minute workout three times per week increased endurance by nearly 20 percent and participants had increased insulin resistance at the end of the study. A large study linked longer life spans with running as little as 5 minutes a day.
If the thought of getting ready to go to the gym and completing an hour or longer workout is your biggest barrier to fitness, have you considered this?
What's Your Gym Secret? | Mine is the Z Press
The Z Press is a press performed sitting flat on the floor. It requires core/trunk strength, hip flexor mobility, hamstring flexibility, and good lumbar and thoracic spine health.
The Z Press is one of the most functional (and challenging) overhead pressing movements done across most power and strength sports.
Whether you decide to use a barbell, kettlebells, or dumbbells, the Z Press will help you to gain upper body strength, stronger abs, and better overhead health.
The Z Press targets a great deal of muscle within the upper body and core. By forcing the lifter to be seated in an upright position, without the use of the legs for added stability and base of support, you force upper body strength and postural control to a greater degree.
These muscle groups are highly targeted throughout Z Presses:
✅Anterior Deltoid
✅Upper Pectorals
✅Upper Traps
✅Rhomboids
✅Erector Spinae
✅Posterior Shoulder
✅Latissimus Dorsi
✅Obliques
✅Rectus Abdominus
Add the Z Press and its variations into your upper body routine and reap the rewards.
26/03/2024
Tuesday check in ✔️ How are you all doing today? Check your battery. How are you currently feeling?
❤️ Feeling great
😆 Feeling good
👍 Feeling ok
😮 Meh
🥲 Struggling
😡 I'm empty
If you're battery is running low, here are 5 tips to get you motoring again:
1. Get yourself moving: Exercise is brilliant for perking up your mood and energy levels. Even a brisk walk or a jog around the park can get your heart rate going and those endorphins flowing. If you're not up for anything too strenuous, some gentle yoga stretches or a bit of a boogie around the room can be just as effective.
2. Switch off to reconnect: Take a break from tech. Turn off your phone notifications, silence your emails, and give yourself permission to switch off for a while. This can help you de-stress and focus on the here and now.
3. Do something you love: Make time for a hobby or activity that brings you a bit of joy. Whether it's getting stuck into a good book, belting out some tunes, spending time in nature, or catching up with a mate, do something that makes you feel happy and fulfilled.
4. Catch some decent kip: When you're well-rested, you've got more energy to tackle the day. Aim for 7-8 hours of sleep a night. Create a relaxing bedtime routine to wind down and make sure you get a good night's kip.
5. Be mindful: Take a few minutes each day to simply be present. Focus on your breath, your surroundings, and your thoughts without judgement. Mindfulness meditation can help reduce stress and improve focus, leaving you feeling more centred and energised.
Small changes implemented regularly and aggregated over time add up to BIG results. Don't try to go 0-100, you are statistically less likely to succeed with this boom and bust approach of all or nothing.
Go 0-10, then 10-20, 20-30... you get the picture. Slowing down the pace allows the body and mind to keep up, cementing small changes as habit along the way. Laying the foundation for success.🏆
✅️ Swap sugar for sweetener
✅️ Take the stairs instead of the lift
✅️ Swap the morning Mars Bar for a banana
✅️ Walk for 30 minutes every day
Start small. Aim BIG. Be awesome.
21/03/2024
'Ledge Syndrome'. You climb high, perfectly, with joy... until you reach the sanctuary of a lovely ledge, which gives you time to think. And then the fear kicks in. You're paralysed. You think that you can't move up, or down.
The realisation of how far you've climbed, and how far you have to fall kicks in, so you freeze. The freeze can last minutes, hours, days or forever if you let it.
This is another transferable skill... the ability to keep moving even though you're scared. Staying on the ledge is not an option, eventually you'll fall. The only way is up. Keep going.
18/03/2024
🌟 ONLINE PERSONAL TRAINING 🌟
▶️Exercise Programs Tailored to the Individual
My online personal training includes a full array of workout programs, from resistance training to cardio and active rest sessions, giving you a bespoke exercise schedule. Fully accessible no matter your body type, as a Level 4 PT specialising in Obesity, Weight Management and Diabetes, my bespoke exercise library has absolutely everything that you may need to help you on your journey.
⏩Precision Nutrition Consultation & Audit
At the beginning of your online personal training journey, together we conduct a full scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically.
⏭️Amazing Value For Money
No more wasting time on inefficient workouts and diets that never quite click. You work 1-2-1 with me, your online coach to create a sustainable eating plan and an exercise regime that delivers results whilst fitting around your life.
🔁Location Independent
It doesn’t matter where you live or where you train because my online training is designed specifically for you.
🥅 Goal setting and progress monitoring
📊 Body stats, personalised nutrition plans using Precision Nutrition Coaching
📸 Pre, during and post plan photos with side by side comparison
🖥 Training plan delivered via my Online Training Platform
📹 High quality exercise demonstration videos
🏋️ Bodybuilding, Powerlifting, Powerbuilding, CrossFit Masters Athlete Programming, Functional Bodybuilding
🏃 Cardiovascular training, couch to 5k, marathon training, sports specific training - climbing/bouldering/mountaineering
📊 Body composition, weightloss, fat loss, weight management
💥 Links to MyFitnessPal, FitBit, Apple Watch, Garmin
Online personal training starts at £50 per month.
Send me a message for further information.
05/02/2024
A little bit of 1st Monday of a new month motivation.
04/02/2024
Precision Nutrition Coaching now available through my app. Contact me if you think you have lost your way, I can show you the way home. No senseless 30 day fixes, no feeling half starved, a calorie (and macro) target personalised for you, individually to get the best results long term. This isn't a magic bullet or a 'No Carbs before Marbs', this is a lifestyle change and an education. I love what I do, and I'd like to help.
Personal Coaching with MFPT Stop struggling on your own and start getting better results with expert nutrition coaching and accountability from Coach Victoria Paterson
02/02/2024
Give me a follow if you're on LinkedIn 🥰
MissFit Personal Training & Nutrition Coaching | LinkedIn MissFit Personal Training & Nutrition Coaching | 2 followers on LinkedIn. From beginner to awesome. | Level 4 Qualified Personal Trainer specialising in Obesity, Weight Management & Diabetes, Bio mechanics and Delivering Physical Activity to Individuals with Mental Health Conditions. Level 3...
If you only have 25% battery today and you give it your all, is that not still 100% effort with what you had.
Click here to claim your Sponsored Listing.
Ikigai
Before being made redundant in 2016, I worked for many years in Energy Reporting Systems & Analytics, which is as far removed from what I love as you could get. In my early 30’s, I’d found a true love of sport and fitness through rock climbing, ice climbing and mountaineering, I really did get off the sofa and do something less boring instead. As the years went by I became more and more miserable in my work and it was one of those inspirational memes of all things that really put things into perspective for me - ikigai is the Japanese concept of "a reason for being". Everyone has an ikigai. To find it requires a journey of self-discovery. But the search is worth it.
Fitness and passing on my love for it are my passions and my ‘reasons for being’. So now, I'm qualified to REPS Level 4 with a Diploma in Personal Training, Diploma in Exercise Referral, Diplomas in Weight Management for Individuals with Obesity, Diabetes Mellitus and/or Metabolic Syndrome plus Delivering Physical Activity to Individuals with Mental Health Conditions, Level 1 Precision Nutrition Coach.
There's not much around that I haven't tried when it comes to sport and fitness - I'm an experienced rock and mountain climber, Powerlifter, Crossfitter, Strongwoman and Bodybuilder. I use the most effective elements across all disciplines to get the most out of my Clients and ensure that they achieve the best results. Whether it's fat loss or weight loss for a specific occasion, physique goals, an upcoming sporting event, or even that my Client wants to get fit and just doesn’t know where to begin.
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Website
Address
Derby
Opening Hours
| Monday | 8am - 8pm |
| Tuesday | 8am - 8pm |
| Wednesday | 8am - 8pm |
| Thursday | 8am - 8pm |
| Friday | 8am - 8pm |
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