Confidence with Carly

Guys… your job does NOT make you eat, no one forces you into eating food at work other than yourself. You are a grown adult & can make your own decisions around food - Harsh but true 💁🏽‍♀️

I hear it everyday, “there were sweets in the office”
“There was cake at the nurses station” - you have a choice to say no, you don’t have to eat crap just because it is there. Here are some helpful tips that have helped me in the past ✨

- make sure that you have taken enough food & snacks to work with you so that you are not hungry or tempted to snack on rubbish
- keep a stash of “emergency snacks” in your bag or locker at work
- if it bothers you, just avoid the area where the food is
- don’t torture yourself, smelling it, being around it, talking about it - just remove yourself from the situation
- ask yourself do you actually really want it or is it just because temptation is there
- go and get some fresh air if everyone is sat eating cake

And finally there is absolutely nothing wrong with having a little bit of what you fancy every now & again, so if you are tracking calories or in a deficit, you can move some meals and snacks around to make a little treat fit if you really wanted one.

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Why is it important to set yourself a goal? 🎯

Having a goal or a mapped out timeline helps you to stay motivated & focused when it comes to a dieting phase. I encourage my clients to aim for something in particular when it comes to reaching a target, whether this be a holiday, birthday, occasion, wedding, event or photoshoot - everyone is different in what they wish to achieve & the reasons for starting.

In check ins I always ask my clients to set one small weekly goal for themselves as well, this can be anything from - sticking to nutrition to completing all of their steps.

In September I am going to introduce a new section for 1:1 clients who set their weekly goal and add this directly into their weekly calendar so that it is there for them to see & remind them of the goal they have to complete - short term and long term goals.

Having to goal to aim for definitely helps to keep you focused and motivated as it reminds you of the purpose why you started ✨

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

I still have 3x spaces on this offer if anyone is interested ✨

Drop me a message if you would like some more information or a chat about your goals 🫶🏼

Are you fuelling your body efficiently? 🤔

And by this I mean not eating 1,700 calories worth of processed foods just because “it fits into your macros”

My advice would always be to take an 80/20 approach when it comes to tracking. 80% good whole nutritious food sources and 20% of some treats over the course of the week.

If you are living off pot noodles and protein bars this is not going to fill you up and sustain your energy levels throughout the day

Also focus on spreading your food out so you aren’t going for big chunks of time without food which may cause you to crave some treats out of hunger.

Aim to eat something every couple of hours and prioritise carbs before training to give yourself some fuel to perform.

Want to know more about maximising your potential? Join the team today ✨

DM me for more information or fill out an enquiry form in my bio 📩

August spaces are available for both 1:1 coaching and set week packages (my August payday offer is still running with 3x spaces available)

Message me if you would like any further information or a chat 🫶🏼

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

4 weeks to go until the big day 😬😬😬

How unreal does look here on her one of MANY hen dos, and why not? You only get married once right ❤️

We’ve worked together now since early 2023 in the run up to the big day & I am honestly so excited to see her shine in that dress 🥹

Ladies - it’s never too early to start working towards your 2025/2026 wedding as the time passes so quickly 💒💍

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

To celebrate payday and the end of summer approaching (yay 🎃)

I am offering 5x spaces for reduced price set packages (works out that you get 2 weeks of free coaching from my regular prices)

That works out at only £12 a week (the cost of 2x Starbucks a week) and gives you an opportunity to try out online coaching and make some great progress over the next 10 weeks.

This offer will run until the end of August or until the 5x spaces are filled. If you would like some more information or a chat to see if this is right for you then please fill out an enquiry form or drop me a message ✨

Had to have this conversation a few times over the last couple of weeks with some of the team just to remind them that taking care of yourself is always the number one priority over fat loss ✨

REST is just as important for progress as is consistency. Sometimes it can be so so hard to pull back, take a few days off training, drop your output levels when you are so used to hammering it week in week out.

But rest is absolutely an essential tool for muscle recovery. If you are training 4-5 times a week, in a deficit, doing your steps and have cardio every single day then when is your body going to get a minute to itself to chill and repair those muscles.

This is why having a coach is so beneficial when you have big physique goals as they often sense you are on the edge of burn out before you do.

So just a reminder that if work is stressful AF, you are poorly, slept badly or feel like absolute trash then resting will do you more good than keeping on pushing through & risking burn out.

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Seen as its transformation Tuesday ✨

My wonderful client Zareda who has just finished up a 10 week package with me & honestly this is one of my favourites so far

10 weeks and a total of -7.1kg down as well as measurements ⬇️

Zareda had never tracked food, activity or output before or had a structured training plan so taking her from a complete beginner to enjoying the gym and messaging me asking what more she can do is just incredible 🥹

Within this 10 weeks we’ve had a wedding, occasions, illness and calories high throughout! Asking questions and communicating throughout the week is also a massive part of the coaching process, I’m not just here to give you a plan and tell you to crack on - use me as you need to ❤️

So so proud of Zareda for pushing out of her comfort zone & smashing the past 10 weeks 🫶🏼

What can you achieve in the next 10 weeks?

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

New to online coaching and not quite sure how it works? Well I will tell you below 👇

✨ You get access to my app where everything is in one nice neat place - progress trackers, log your sessions, training plan with videos on each exercise, a calendar to plan your week, daily habits, steps, goal setting, tailored calories and macros AND your photos / weight and measurements are stored here

✨ Support via message / calls / ability to ask questions WHENEVER you need do. Struggling with food, have a question, unsure about an exercise - send me a message

✨ A detailed check in once a week which goes through how your week has been and covers a number of different topics that are not just solely based on training and nutrition

✨ Access to the CWC community in the form of our private FB page - share progress, recipes, meal ideas, wins - use this however you like & it’s great motivation to support each other

✨ Now and again I run little “challenges” where you can push yourself and also win prizes at the end

✨ One to one clients also get the feature of sending me form review videos from your training to ensure you are performing the exercise correctly and getting the most out of training. Training is 100% personalised to you - your goals, your lifestyle and your gym.

✨ PDF guides to support with all things lifestyle coaching. I am currently working on some detailed support to educate you further in how to get the most of our coaching

So if you think coaching is expensive - how much do you pay for one in person PT session for an hour to run through some exercises. With online coaching you get access to me WHENEVER you need me and I will support you along the way 🫶🏼

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Rightttttt then who wants a transformation Tuesday to brighten this dull day ✨

Shelley is no stranger to the page having been coached by me since April 2023, she’s taken part in the two photoshoots we’ve ran and her confidence has continued to grow and grow.

Having known Shelley prior to coaching her the change in her is something else both mentally as well as physically and I could not be prouder of how hard she works.

She is the leading example of “get s**t done” no matter what is thrown at her as a busy mum of 3, wife, working a stressful full time job + overtime I am in absolute awe of how she fits it all in!

We are currently working towards another shoot which is in just under 3 weeks time and then the goal was always a family holiday in August and to finally feel confident in a bikini. Weight is still dropping, look is improving week after week and Shelley now has 1x off plan meal on a weekend which is an untracked meal of her choice.

When you get to a certain point with fat loss “off plan meals” are a useful tool to stop that craving of food, gives you some satiety and allows you to enjoy something tasty as a family. They only work towards fat loss when you are 100% consistent elsewhere & have made some significant fat loss progress otherwise you are just putting yourself out of a deficit.

Next goal beach shoot 🏝️📸

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Are you wishing to take part in our next photoshoot? ✨

You do NOT have to be super lean to enjoy a shoot, it’s all about showing off your most confident self, empowerment and getting some great photos of yourself in the process (of course you can be super lean if you wish to be)

Join us for our third joint shoot and have a great day with the best bunch of supportive females 🩷

The shoot is open to any of my current clients, anyone new who wants a challenge & wishes to join the team (shoot packages are available) or anyone under Martins team at

🕰️ Sunday 29th September 2024

📍One Take Fitness, Sunderland Road, Gateshead

📸

If you are up for the challenge or want to have a great day please drop me a DM on how to take part or for more information 📩

Or if you are local to Gateshead and wish to join a private gym with female only group training message the amazing team at 🧡 (they also offer a free weeks trial and now morning sessions as well as evening)

I have a few spaces available for July start dates if anyone is interested in joining the team ✨

Drop me a message for more information or fill out an enquiry form in my bio and we can discuss options.

I have both set packages and 1:1 options available ☺️

Are you guilty of skipping lunch and opting for a meal replacement shake out of convenience or indulging in one of these sugar overload coffees from Starbucks?

I mean I love Starbucks as much as the next person but when it comes to fat loss and being in a deficit that is ALOT of calories to waste on liquid.
You could easily track in delicious snack AND a Starbucks with that amount of calories just with a few simple swaps.

Here are my top ones:
☕️ Plant based or skimmed milk
☕️ Hold the cream
☕️ Sugar free syrup

And as for the HUEL, this is simply not a meal and will NOT fill you up.
For the calories of this you could grab a Tesco meal deal (if you were pushed for time) or make your own chicken, cheese and salad bagel at home which will hit your protein goal, super tasty AND keep you fuller for longer.

So next time you think about reaching for liquid options have a think if those calories could be best used elsewhere ✨

When it comes to dieting, lifestyle change or calorie / macro counting there will come a time where you will have to make some sacrifices along the way in order to meet your goals

For example if you goal is fat loss or loosing weight for an event or holiday, the harsh reality is that you aren’t going to make progress by grabbing an almond croissant everyday from costa and having a weekly Saturday night takeaway. A sacrifice here has to be made in order to align with your current goals

HOWEVER - what you choose to sacrifice is down to YOU. But I will say this, if you are out with your kids on a weekend, have had a great day out, tracked all of your food in for the day and have been 100% with calories, training and the rest of your habits for the rest of the week and the kids decide they want an ice cream from the ice cream van. Ask yourself this, do you really really want this ice cream to enjoy with your family? And if the answer is yes then have the bloody ice cream - in the grand scheme of the week it won’t make the biggest amount of difference as a one off.

Its when these little treats here and there get bought into everyday life and some that ice cream turns into 10 and then a takeaway to follow on.

The same goes for meals out, yes you can obviously track meals out to a certain extent and make smarter nutrition choices but in reality that is just 1x meal out of a total of potentially 21 throughout the week. So if the meal is for a special occasion - bloody enjoy it.

You and your goals are completely personalised so what works well for one person may not work for the next but ask yourself in that moment what is most important to you.

Lifestyle coaching should be exactly that - fitting into your life. Not eating a lettuce salad and being miserable about it.

🙌🏼

Just a Sunday evening thank you to all my clients past, present and future 🫶🏼✨

A share goes a long way ☺️

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Wedding motivation! 👰‍♀️

Lucy was my second bride so far of the year to tie the knot having worked together since June 2023 in preparation for the big day!

How unreal does she look though 😍
Lucy has a garage gym in her current property which she has trained out of for the duration of her 1:1 coaching journey. She has evolved so so much as a person throughout this process and it’s amazing to see her thrive!

Lucy is now taking a break from coaching to focus on “life things” including renovating a new house which would prove difficult to prep and track from a non existent kitchen.

It’s always sad when a client leaves but it makes you happy when they get to a point where they can go it alone and have learnt so much about nutrition, fuelling their bodies and what they are truly capable of as a person. All the best for married life Lucy, you have been a dream to work with 🫶🏼✨

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Believe it or not we all don’t have the same 24 hours in a day 👀

So what works well for one person may not work for another. Not everyone has the luxury to get to the gym when they would like - around work shifts, childcare, university, home life.

This is why I would never program someone to gym 5x days a week when they simply do not have the free time to fit it in. It’s certainly not a case of “how bad do you want it”. I would much rather someone be consistently hitting 2-3 productive sessions per week rather than something is going to set you up for failure straight away.

Yes there is always going to be an element of sometimes you just need to crack on and get it done because no one is going to do the work for you. However I will always ensure your plan fits in sustainably around your lifestyle, time commitments as well as aligning with your goals.

Not one size fits all ✌🏼

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

What happens when you have lost the weight?

Just thought I would do an update of one of my longest OG clients Amy who has been with me right from the very start 🫶🏼

Everyone knows Amy lost a huge amount of weight and made some crazy changes to her lifestyle and body. Last year we got to the lowest scale weight for the CWC shoot and then have had a serious of holidays, birthdays, weddings, plans and a whole life in between.

We have sat at maintenance, had some diet breaks and would you believe that Amy actually weighs 10kg more in the updated photo compared to the middle one 😱 proof that scale weight isn’t everything and your body goes through crazy body re-comp at different phases (them shoulders 😍)

We are now back dieting (calories still high) just tightened up the snacking a bit, whilst Amy is taking part in the next shoot and also running the GNR in September.

Will forever be proud of what we have achieved & I owe her a lot for kick starting my business & always supporting me ❤️❤️

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

I have both 1:1 coaching spaces and set package availability for July ✨

If anyone wants more information of what this entails, how I can help you reach your goals or pricing then please message me the word “COACHING” and we can have a chat 💜

Still got 4x spaces for male coaching if anyone is interested 💪🏼

Here we go then…

I have 5x spaces available for any men that want to join the team.

Offering 10 weeks for £120 as an introduction offer, full support from myself throughout for questions, advice, weekly check ins.

Please feel free to message any questions ☺️

Thought I would do a little updated “get to know me” for anyone who is new here! ✨

I am currently in my second ever bodybuilding “prep” after spending 18 months in a calorie surplus with the aim to grow muscle. I am now dieting hard to remove all the fat before I step on stage.

I have been an online coach now for almost 2 years which has been an absolute dream and gone so so fast!

I also work for the NHS as a Senior Occupational Therapist for 2.5 days a week and have been qualified for 6 years. Within my current role I see a huuuuge range of health conditions & solve a lot of difficult problems

I am an EBT mom to Lola who is 11 this year but still acts like a baby.

I am originally from Stoke on Trent but have lived in the North East for 11.5 years.

Outside of the gym my favourite thing to do is watch gigs, I love rock / heavy metal however the 1975 are my favourite band 😅

When I’m not in prep I do enjoy going out and letting my hair down, I am definitely a pint girl and practice balance with meals out and alcohol when I’m not in an extreme diet. Life is to be enjoyed at the end of the day! Those who have been around me when I’ve had a drink know 😅

Cookie pie is life - in fact I love anything sweet! Cakes, chocolate, sweets and biscuits - I could easily never eat another crisp again!

I absolutely love Disney! My favourite film is the Lion King

Cyprus is my favourite country and feels like a second home to me

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Proof that going on holiday does not ruin all of your progress!

Laura over here whilst on an all inclusive holiday and then the photo in the gym from a few days after getting back 😍😍

I have pushed Laura pretty hard this year (at her request) we had the goal of the shoot which she absolutely smashed and then had some holidays to push for.

We’ve gone through a series of building calories high and then dieting right down as this is how you achieve that “toned” look that everyone seems to ask for. The thing is you can only have that look once you have built some muscle tissue underneath, which can be hard to get your head around when you are eating in a surplus and can’t physically see it changing.

Laura returned from her holiday - refreshed, chilled and ready to work on the next phase which is getting calories a bit higher, getting strong AF in the gym and taking a more relaxed approach with food so that she is in a perfect spot come September when she leaves us all to go travelling 😭 obviously Laura won’t be tracking her food when she’s globe trotting so this next phase is about fuelling her body, knowing what portions to eat, having some treats along the way and taking a more intuitive eating approach.

We’ve come a LONG way my gal ❤️

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

“But it fits in my macros”

If you are filling your calories and macros with processed and convenience foods you may struggle to see changes to your physique.

Even if they fit within your macros choosing higher fat foods that are less nutrient dense are only going to cause you to be hungry and likely to reach for more of these foods.

I’m all about fitting treats into your day but if 80% of your daily intake comes from processed foods your body will feel sluggish, lack energy and likely always be hungry and craving more.

By incorporating higher protein meals into your day allows you to feel fuller for longer and fuels your body giving it much needed energy to tackle your day as well as promoting your muscles to recover.

I practice the 80/20 approach - so 80% good nutritious food sources and 20% for some little treats to keep you satisfied

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩

Here we go then…

I have 5x spaces available for any men that want to join the team.

Offering 10 weeks for £120 as an introduction offer, full support from myself throughout for questions, advice, weekly check ins.

Please feel free to message any questions ☺️

Well what can I say… this certainly made me emotional this morning 🥺❤️

Myself and Cat have been working together for just over a year now and her mindset / relationship with food has been one of my favourite transformations to date. Proof that not all goals are the same and not everything with coaching has to revolve around fat loss and scale weight.

We have worked super hard to push up calories, have a weekly (sometimes more) off plan meal and fully allow Cat to enjoy her weekends with friends / family and even nights out completely guilt free.

Pushing calories up (or reverse dieting) can be very a scary process and can go wrong if done too quickly so it’s important to communicate everything with your coach so you can end up in the best spot. When you get it right it’s literally the best of both worlds - seeing progress and eating more food! Body composition has improved in the last year whilst scale weight is pretty much the same!

I am so so proud of Cat for trusting me! Next stop wedding 👰🏽‍♀️

Want to join my team? DM me for more information or fill out an enquiry form in my bio 📩