Build & Sustain Coaching

Let’s kick things off with what a habit is.

It’s a routine behaviour that is performed regularly and in most cases automatically.

For some a habit maybe going out for walk.

From some it may be going to the gym.

Things that the individual just does without really giving it much thought.

Let’s say you’re wanting to drop some body fat, there’s going to be certain positive habits that must be created for this to happen.

For example;

Increase water intake 💦

Prioritise sleep 💤

Sustain a calorie deficit 🥙

Increase movement 🚶🏼

In order to create a habit we must first.

Make it obvious - pop your trainers by the front door so they are ready for your morning walk.

Make it attractive - find a podcast around a subject in which you are interested in and have it at the ready for your walk.

Make it easy - start with a ten minute walk.

Make it satisfying - create a little tally chart and tick the walks off day by day (it feels so good).

The first week will be the HARDEST.

BUT.

It will then become apart of who you are and what you do.

You’re now someone who creates time in their day to prioritise some time for themselves and their goals.

Over time start to create more habits and watch the results follow.

A well balanced diet with no workouts will see you lose weight.

You will see the number on the scales go down.

However you also may end up losing muscle.

Which we don’t want ❌

If you’ve been following my content for a while.

You’ll of seen multiple posts on how important having muscle mass is.

- Adds shape to your body
- Promotes bone health
- Creates longevity to your life

Along with many other benefits.

Let’s look at it the other way.

You hit the gym x5 days per week.

Training really hard but your nutrition doesn’t support that.

You end up strong but maybe carrying too much excess Body Fat.

Which again we don’t want.

If we put a well balanced diet and lifting weights together.

Now we’re talking.

(Providing it’s the right the training program).

They’re like magnet & steal (max and paddy fans will know).

If you’re feeling stuck with knowing WHAT to eat and HOW to exercise to add shape to your body.

Feel free to drop me message and I’ll be happy to help.

There may be some new people around here.

Here’s a little insight into me.

Have a belter Friday.

Today I’d like to talk about a big common challenge that crops up a lot when it comes to trying to lose weight.
 
It’s often that your EXPECTATION.
 
Doesn’t match up with the RESULT you want.
 
You’re a busy parent.
 
And want to lose a stone in the next 6 weeks.
 
This can be done in an ideal world.
 
In a world where it’s just you and only you working on yourself.
 
(Pretty boring if you ask me).
 
The REALITY is you’ve got two children and you want to spend quality time with them.
 
And rightly so.
 
(As a parent myself I understand).
 
You want to go out as a family for ice cream ✅
 
You’re also making sure your relationship with your partner remains strong ✅
 
Because you love them dearly ✅
 
You don’t need to change everything.
 
You don’t need to sacrifice all the things you love and care about.
 
Be realistic with what you can manage.
 
Do you really want to over restrict yourself on the foods you love?
 
Do you want to spend endless hours in the gym?
 
Do you want a step goal of 23045 steps per day?
 
Writing this actually AMPLIFIES how rubbish that sounds.
 
Some may enjoy that 
 
And that’s fine 🤝
 
But for you it may not be the case…
 
I know this because I work a lot of busy parents.
 
Most of which came to me with unrealistic expectations.
 
It’s always my mission to make sure that their plan of attack.
 
Enhances their lifestyle and as a bi product their families too 💫
 
That’s why we build it together.
 
Do you find yourself stuck in the valley of disappointment?
 
Knowing you want to lose weight, feel stronger and more confident?
 
But a little unsure how to make it happen realistically and sustainably. 
 
I’d love to help you further.

Drop me a DM with the word ‘result’.

If you workout between the hours of 5-7pm in a gym.

There’s a strong chance that your gym will be packed out.

Wall to wall busy.

Even more so now summers over.

And it’s very easy to walk in and walk straight back out.

The result of doing that?

A clear way of saying NO to making progress ❌

If you keep doing this every week, you’ll continue to waste time, effort, energy and also money too ❌

Nobody wants that.

I do understand though.

It’s not easy.

Because I used to let it hinder my progress too.

I’d be all ready to smash Monday out the park to then see the gym packed out with most machines taken.

And wander around talking and not actually make that most of my time.

I don’t want you to make the mistake that I did.

The first thing I’d recommend is to not panic.

Keep relaxed and try this instead 👇🏻

If you’re a little pushed for time, I’d opt for a dumbbell workout or a combination of dumbbells and a barbell.

This way you’re not hanging around waiting for the young lad who’s sat on his phone on the chest press taking what feels like forever to do his set.

Or if you are not limited for time.

Aim to follow your usual workout, respect people’s personal space and aim to enjoy it.

Always remember it doesn’t have to be perfect every workout.

You can chop and change things from time to time.

Have a great week 😃

If you did really want to take your health & fitness to the next level in the quickest but most sustainable way possible.
 
Or more specifically how you can lose weight and keep it off for life, without having to eliminate all your favourite foods.
 
Here’s your opportunity.
 
By joining my flagship program, designed to help you lose 15-30lbs in just 90 days, sky rocket your confidence and feel amazing in and out of clothing 🤩
 
My mission is to not just help you lose weight, but to provide you with the tools to ensure you can keep that weight off for life too.
 
With the exact lifestyle you’ve always dreamed of
 
Whether that’s feeling amazing when you’re out with friends...
 
Not having to wear dark coloured clothing all the time...
 
Setting a great example by being the best role model you possibly can be for your children…
 
Or whatever your definition of a perfect lifestyle is.
 
So if you’d like some more details on exactly what is involved.
 
Drop me a DM with the word ‘Empowerment’
 
And I’ll get you all the details.

Next intake isn’t until next year.

Do you ever find you get on the scales one day to be a certain weight.

Then you get on the next day and the number has gone up?

It’s so easy to solely focus on that number you see on the scales.

But it’s so important to know your weight can change multiple times across any given day.

Which naturally will lead to daily fluctuations.

There’s many reasons as to why this can happen.

But here’s 3 for you 👇🏻

1. You’ve eaten later the night before. Does this mean you’ve gained fat over night? Absolutely not.

2. You’re experiencing higher levels of stress than usual. Stress will come and go in your life, just like your weight will go up and down.

3. Lack of sleep. Yes if you’re run down, not getting enough sleep this can impact the number you see on the scales.

The more you understand the above, the less emotional attachment you’ll have towards weighing yourself.

Mindset is a HUGE part of long term progress in your Health & Fitness.

And it’s something clients and I work on a lot.

If you’d like any support or advice around how to improve your mindset to get long term results.

I still have a couple of spaces left to join The Empowerment Project.

👉🏻 If you’re looking to lose 15-30lbs in the next 90 days.

👉🏻 Sky Rocket your Confidence.

👉🏻 Without eliminating all your favourite foods.

👉🏻 Or spending endless hours in the gym.

This is your opportunity to take ACTION.

Drop me a DM with the word ‘empowerment’.

And I’ll get you all the details.

P.S DOORS CLOSE THIS SUNDAY AT 5PM.

Here’s a protein packed tasty recipe to try this week.

A great all rounder for the family too.

Chicken, Sweet Potato Mash & Roast Veg

Serves Two

Ingredients
• Chicken breast - 360g
• Sweet potato (peeled) - 360g
• Courgette - 1
• Pepper - 1
• Red onion - half
• Garlic clove - 2
• Olive oil - 1 dsp
• Mixed herbs - sprinkle
• Fry light - 2 sprays

Method
• Preheat the oven to 180°
• Roughly chop the vegetables and garlic and place in a roasting tin. Drizzle with olive oil and put in the oven for 15 minutes.
• Season the chicken breast with the mixed herbs, spray a baking tray with fry light and place the chicken on top. Once the vegetables have had 15 minutes in the oven, put the chicken in and cook it all for a further 25 minutes.
• Meanwhile peel and chop the sweet potato into cubes. Cook in boiling water for 10 minutes or until soft enough to mash.
• Season with salt and pepper and mash.
• Serve and enjoy!

Macros (per portion)

Cals - 496
Protein - 47g
Carbs - 42g
Fat - 16g

See accountability often gets overlooked.

‘I don’t need help or accountability, I’m motivated’.

But what about when you’re not?

Because motivation is a temporary feeling.

It comes and goes all the time.

So when it goes, this is were I hear ‘I’ll go to gym tomorrow instead’

Tomorrow comes and the same thing happens again.

‘Diet starts tomorrow’

Another one I hear.

And as before the process repeats itself.

Can you relate to these?

Have you maybe said them? 🤔

Accountability could be the missing ingredient for you to stop making excuses ✅

And start moving that needle closer to achieving the mind & body you’ve always wanted ✅

This intake for The Empowerment Project closes on Sunday at 5pm.

My 90 flagship coaching program.

Designed to help you lose 15-30lbs in the next 90 days.

Sky Rocket your Confidence.

All without having to eliminate all your favourite foods.
 
Or having to spend all your spare time in the gym.
 
I will personally coach you 1-1 to get into the best shape of your life
 
And ultimately ensure you can keep in shape too.

That’s my mission.
 
For more information.
 
Drop me a DM with the word ‘Empowerment’.

And I’ll get you all the details.

The doors close Sunday at 5pm.

If you’re sat on the fence and unsure whether to take action ask yourself this.

Do I want to finish 2024 looking and feeling my best?

If it’s a yes…

Here’s your chance.

P.s the next intake isn’t until next year.

Here are 5 things you can do over the next 5 days to start losing weight.

There’s so much misinformation and quick fixes out there.

It can be very easy to overlook the basics.

But the basics do work.

Here’s the exciting thing…

If you can add these into your week from today.

There’s a strong possibility you’ll be able to repeat them next week too.

And start to stack up those positive habits.

Which will help you lose the weight.

The Empowerment Project.

Literally cheaper than a daily costa coffee.

And the returns of your investment are so far apart.

Empowerment;

- Loose 15-30lbs of Body Fat ✅
- Get into the best shape of your life ✅
- Sky Rocket your Confidence ✅
- Results to last a lifetime ✅

Costa coffee;

- A quick buzz of caffeine 😵‍💫

So if you’re looking to achieve the former.

Whilst not eliminating all your favourite foods 🌮

Or having to spend endless hours in the gym 🏋🏼‍♀️

In fact you don’t even need a membership.

You can exercise from home.

For all the details, drop me a DM with the word ‘empowerment’.

P.s doors close next Sunday at 5pm ⏳

When it comes to coaching it’s extremely important to ensure that both the coach and the client are a good fit for each other.

A good fit = great results.

With that being said…

If you’re looking to loose 2 stone in a week I’m not the coach for you ❌

If you’re expecting short splitting glutes in a week I’m not the coach for you ❌

If you’re wanting meal replacement shakes for every meal I’m not the coach for you ❌

If you want a boring old program I’m not the coach for you ❌

If you’re looking for long term sustainable results I’m the coach for you ✅

If you’re looking looking to achieve realistic goals and do the work involved I’m the coach for you ✅

If you don’t want to restrict yourself on the foods you love whilst still getting results I’m the coach for you ✅

If you’re ready for high energy and an enjoyable program I’m the coach for you ✅

If you’ve got even just one of these ticks and you’ve hit a plateau and are no longer making progress.

And are sick of trying every diet under the sun.

Or you want to make sure you start your health & fitness journey the right way.

Drop me a DM and I’ll be happy to help.

No weight loss journey will be a straight line.

There’ll be hurdles along the way that can affect the number you see on the scales.

- Sleep
- Hydration
- Stress Levels
- Time Of Last Meal
- Expenditure

These are just 5 that I’ve listed.

The more you understand this from the start, the easier your weight loss journey will be.

Because when the inevitable does happen and the scales jump up one week.

You’re better equipped to emotionally handle that.

Instead of throwing in the towel and thinking what’s the point.

Don’t just look back to last week.

Look back at last month.

Or even 3 months ago.

Look at how much your weight has changed since then.

I’m going to get straight to the point of this post.
 
You Do Have Time To Make Progress In Your Health & Fitness.
 
I hear this all the time ‘I don’t have time to exercise’.
 
‘I don’t have hours to spend in the kitchen prepping food’.
 
‘I was going to go for a walk but then something came up’.
 
I believe really, deep down that they’re just excuses.
 
You don’t need to spend hours on end in the gym.
 
Or 3 hours a week prepping food.
 
And it doesn’t need to be ‘10 000’ steps.
 
If you really want to make changes to your Health you will do everything within your power to make it happen.
 
Just like has by reaching out and joining the last intake of The Empowerment Project.
 
Keri works full time and has 3 children.
 
So it was important we created a time efficient plan of attack which she could easily adhere to.
 
Keri had tried various different approaches over the years.
 
Fitness classes, different diets, running etc.
 
However none really proved to make the progress she really wanted which was to;
 
To lose weight and keep it off.
 
Feel confident wearing the clothes she wants to wear.
 
And to be the best role model mum for her 3 children.
 
We can now say Keri has achieved all the above and more ✅🤩
 
Keri signed up when her calendar was jam packed with socials.
 
Weddings, party’s, weekends away and holidays.
 
We ensured we put the systems in place in order for her to continue to make progress around all of the above.
 
All workouts have been completed at home and there’s been no eliminating all of Keri’s favourite foods.
 
Keri’s now well on her way to achieve her next health & fitness goal too.
 
If you’d like to achieve similar results to Keri.
 
The doors close in 13 days for this current intake of The Empowerment Project.
 
For all the details of how it works.
 
Head into my bio and grab a free brochure.
 
Or feel free to message me with the word ‘empowerment’.

8 months ago I experienced the biggest change in my life.

We welcomed our little girl Nora to the world.

One thing I noticed a lot as we got closer to the due date was people saying to me..

‘How will you keep up the gym?’

‘You won’t be able to prep your food’

The answer is simple.

My HEALTH is more important now than ever before.

I want to be fit enough to run around with Nora…

I want to be able to pick her up without my back hurting…

I want to be the best role model for her that I possibly can be.

I can’t do that if I’m not in good health.

You want to be the best role model for your children but feel as though you’ve let your health slip a little?

These 3 steps have helped me hugely to stay on track 👇🏻

1. Only control the controllable.

If I’ve had broken sleep I won’t not workout, I’ll adjust it to suit how I’m feeling.

If I can’t get to the gym, I can workout from home.

2. Continuing to eat like an adult.

I ensure I’m getting my 5 fruit & veggies a day and an adequate amount of protein, it doesn’t need to be perfect.

If I don’t eat well, I don’t exercise well.

I also don’t have sufficient energy to then get home and be the dad/partner that I want to be.

3 - Ensure my expectations match my current reality.

I don’t have, want or expect myself to spend 2 hours in the gym 5 days per week.

I’d much rather do an hour 3-4 times per week and be at home with the family.

Being a parent has it’s challenges and it’s not easy spinning the multiple plates of life alongside it either.

If you feel as though you’ve let yourself slip a little when it comes to your health…

You keep joining the gym, to then sack it off later because it seems too much to manage…

You’re finding yourself grabbing snacks out of ease and feeling rubbish about it…

You have the power to CHANGE that.

The Empowerment Project.

I’m currently looking for 4 people who are looking to lose 15-30lbs in the next 90 days.

Take back control and feel empowered to keep those results for life too.

Whilst not having to eliminate all their favourite foods.

Or have to spend endless hours in the gym.

Drop me DM with the word ‘empowerment’ for more details.

If you don’t be their role model someone else will ❤️

Firstly I will say I don’t want to ruffle any feathers.

‘Slimming Clubs’.

I love the idea of bringing likeminded people together who are all on a similar mission.

However, what I dislike is that they make you join a queue and jump on some scales in front of everyone.

You’re standing there with your fingers crossed hoping that you’ve lost a lb.

Only for Janet (the lady running the group) to yell out ‘you’ve put on 2lb this week’.

This leads to feeling EMBARRASSED & FRUSTRATED.

To top it off you turn to the right and Carol is standing there with a beaming smile with her certificate for hitting her target weight.

Great, you feel even more inferior.

SYNS - I honestly can’t believe we’re living in a world where people are using this terminology.

Hearing things like ‘have as many potato’s as you want Janice, they’re free’.

Free of what? Food is food and is there to be enjoyed.

The more you label foods as SYNS or as free or even using a points scale for certain foods is diminishing your relationship with food.

Because what happens when you hit your target weight and stop going?

Do you keep avoiding SYNS and eat all the ‘FREE’ foods for the rest of your life?

Avoiding pizza with friends because you’re not allowed it.

Swerving ice cream with your children because you’ll be riddled with guilt afterwards.

It doesn’t need to be this way.

I’ve worked with 100s of women and the majority of them have tried slimming clubs.

I’d say around 80% of them have.

One common denominator that continues to arise is that you’re not being taught how to keep that weight off for life.

Why?

Because they want you to keep going back. Every SINGLE week.

There’s so much focus on the end result, without showing you more about the process of how to actually keep that weight off.

Those 80% of women who had tried slimming clubs for years and hardly scratched the surface when it comes to long term progress are now thriving.

And you can too.

If you’re tired of trying slimming clubs every week…

Fed up of having to eliminate all your favourite foods…

Swerving social occasions with friends…

Here’s how to finally put a stop to all that.

The Empowerment Project. DM for details.

Losing weight can be challenging.

But keeping it off, that’s the harder part.

It’s probably the biggest challenge people face before starting working with me.

Common answers I hear are;

‘When my heads in it, I do well.’

‘I always start the year off great, then pile it back on’

‘Monday to Friday I feel great, Sunday it’s all gone to pot’

Can you relate to any of these answers?

A common trait that all the answers above have in a common is that they all make it sound temporary.

Like there’s some kind of on/off switch when it comes to your health.

It doesn’t need to be that way.

Making changes to your health should be realistic and sustainable.

Instead of thinking so much about the outcome, try to learn to love the process.

Because it’s who you become in the process that is the actual result.

Instead of saying ‘I have to lose 15 lbs asap’

Try saying ‘what habits can I implement over the next week to start feeling healthier’

This is one the reasons why I created The Empowerment Project.

To combat that yo-yo weight loss.

To eliminate the worry of going back to square 1.

With 5 spaces already gone on this intake.

I’m currently looking for 5 people who are looking to lose 15-30lbs in the next 90 days.

Take back control and feel empowered to keep those results for life.

Whilst not having to eliminate all their favourite foods.

Or have to spend endless hours in the gym.

Head into my bio and grab yourself a free copy of my brochure showing you exactly how it all works.

Or feel free to drop me a DM with the word ‘empowerment’ and I’ll send you over all the details.

Buzzing for the next client social next month.

Mastering your Squat Workshop followed by a team workout 🤩💪🏻

Very grateful I get to work with such amazing people.

I’m sure by now you’ll of seen some ‘6 week shred challenges’ popping up on your news feed.

You may be even tempted to join one.

To drop a load of weight before the end of summer.

Now I don’t want to ruffle any feathers here.

But I often find with these kinds of challenges that they will get you a short term result.

You will get the classic ‘before and after’ pic.

But will you get the tools to help you keep that weight off?

Will you have built up the habits to ensure you can keep making progress and sustain it long term?

You may end up falling victim to the all or nothing mindset.

All in for 6 weeks

- Low calorie diet

- 17899 steps per day

- Eliminating all social occasions

But then what?

Are you expected to wait until another challenge comes around to do it all again?

To pay another £120 year after year?

Thankfully no.

Consider this…

The Empowerment Project

With 5 spaces already gone.

I’m currently looking for 5 people who are looking to lose 15-30lbs in the next 90 days.

Take back control and feel empowered to keep those results for life.

Whilst not having to eliminate all their favourite foods.

Or have to spend endless hours in the gym.

Head into my bio and grab yourself a free copy of my brochure showing you exactly how it all works.

Or feel free to drop me a DM with the word ‘empowerment’ and I’ll send you over all the details.

Today I want to share with you a recent client result.
 
But first I’d like to talk a about how the women in the picture felt before she started working with me.
 
I’ll always remember Ami saying that ‘when I get down to a certain weight, I just can’t physically lose any more’.
 
Like she had hit a plateau and her body was saying enough is enough with this dieting.
 
She’d tried Training Programs, Diets, Running etc.
 
But none of which could break though that plateau.
 
Which left Ami feeling frustrated, annoyed and worried that she couldn’t lose more weight.
 
As a result the weight would slowly creep back on ending up back at square one.
 
Enough was enough for Ami.
 
She reached out and joined The Empowerment Project.
 
Took control of her situation and has reaped the rewards in doing so.
 
Ami has been provided with the tools to successfully lose over 30lbs of body fat.
 
Dropped multiple dress sizes.
 
And is fitter and stronger than ever before.
 
All this has been achieved whilst working full time and having 2 children.
 
And still enjoying the occasional family take away and meals out.
 
I share this with you to show you that you can make a change.
 
You can lose weight and keep it off...
 
Feel happy with what you see in the mirror...
 
Be the best role model for your children...
 
Whilst not sacrificing eating out with friends or family.
 
Or spending 5 hours a week in the gym.
 
I’d love to play a part in that journey.
 
If you’d like to achieve similar results to Ami.
 
There’s now only 5 spaces left to join this intake of The Empowerment Project.

For all the details, drop me a message with the word ‘empowerment’

These days we’ve got it all.

Fancy Fad diets…

Generic YouTube Workouts…

Meal Replacement Shakes on every corner of every aisle…

But honestly how far have they got you?

How much closer are you to

- Dropping that dress size

- To waking up and liking what you see in the mirror

- To still be able enjoy the foods you love with your family

You’ve probably sacked them all off.

Because you’ve seen little, if any progress at all.

You’re backs hurting because you’ve been jumping around your living room doing workouts ❌

You have no clarity as to whether your exercising correctly ❌

And the thought of another meal replacement shake is making you bork 🤢

Thankfully it doesn’t have to be that way.

If you get it right from the very get go.

You’ll build a strong foundation to build a lot of progress on top of.

Which is exactly what we do on my 90 day flagship program

The Empowerment Project.

I’m currently looking for 5 people who are looking to lose 15-30lbs in the next 90 days.

And take back control and feel empowered to keep those results for life.

All without trying to cut corners with boring workouts and terrible shakes.

Head into my bio and grab yourself a free copy of my brochure showing you exactly how it all works.

Or feel free to drop me a DM with the word ‘empowerment’ and I’ll send you over all the details.