CoachedbyZoe

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And I’ll get your sign up link across to you!��I want to help as many women as possible (along side helping my Mum)

My mum’s healthy habits has slipped (which is normal from time to time)��After dropping nearly 15kg a few years ago….and she needs a little nudge to get back on track!

There is no reason why you can’t do this if you are in the same position��You just need to commit to 5 days (starting Monday 17th)��I’ll be there supporting you, keeping you on track and showing you how easy it can be to get back on track

And feel GREAT again in just 5 days!��I promise, you commit to this,��YOU WILL feel better,��YOU will know how to keep the momentum going after this 5 days��I will share more details in the private what’s app group once you have joined,�
We are starting Monday….I want everyone registered ahead of my half marathon Sunday ��Get involved 🤝⬇️⬇️⬇️⬇️

If there’s one thing I want to teach women..

It’s this⬇️

Dieting is a tool, not a lifestyle!

Diet down and bring your calories back up periodically. It is not sustainable, fun or cleaver to spend your life on a diet.

This picture is 12 months apart. 12 months of dieting, main gaining, dieting and main gaining.

I almost weight the same in both pictures!

When I chat to women they are often lost in the diet cycle…

Two common scenarios;

1) You feel like you’ve been on a diet your whole adult life to no avail.

My advice⬇️
STOP! Rethink your plan. Think about how your going about it and what realistically you can achieve taking into consideration your values and actions.

2)Your a size 8-10 and you think you’ll be happier with your body if you carry on dieting.

My advice⬇️
Bring your calories up, spend some time at maintenance calories, build some muscle. Then recommence your diet in a few months. Also realise your probably in pretty good shape already.

Ps, practise maintenance and good food habits along the way and your dieting won’t be ruined when you done being in a calorie deficit.

I teach the women that work with me this from the word go; the diet is a tool not a lifestyle I want them too live.

If you’d benefit from a conversation like this send me a message, I’d love to help you😁

DO NOT DO THIS❌

If you’re using January to put that shiny new gym membership to good use…do not waste it by rocking up and do whatever you fancy when you fancy it.

A lot of people go to the gym with the idea of achieving a goal yet they copy a “top b***y workout’ off their favourite instagram influencer❌

….then wonder why they can’t grow their glutes or progress their lifts, or grow overall muscle to help get them get the body they’ve always dreamed of.

Instead..

Make a plan!

🔥Get a shiny new program that is tailored to you and your goal.

…..If you want to grow your back for example you need to pull from different directions progressively over a period of time. Ensure there is enough volume through the week but ensure it’s not too much to allow for those muscles to recover and grow.

🥳Enjoyment in the gym is a thing! Find out what movement you enjoy and program more of that so you can stay consistent with the plan! Yer sometimes we all have to shut up and do Bulgarian squats but the majority of movement in your program should be done out of enjoyment.

📕Get yourself a log book (or upload data to an app). If you have no clue what you lifted last session how can you plan what you are gonna lift in the session in front of you.

⏳Understand progression takes time. Learning to stick to something for longer than a few weeks is the beauty of learning to love the gym. I’ve got strict with clients lately as I know it’s in there best interest, anyone who wants their program switched up too many times I simple explain why we shouldn’t do that and say no.

Don’t get me wrong there are people who simply go to the gym just to move their body or feel a little fitter. However these principals should still apply other wise how do you know you’re getting fitter?

Do your workouts, stay consistent with a the same workouts for more than a few weeks, write the session down and stop coping workouts off instagram…Trust me that’s enough!

And if you’d like some help getting that shiny new plan send me a message👩🏼‍💻💜

🥂🥂 Whatever your plans tonight, have a fabulous…but safe one😜🥂🥂

Much love💜

Managing Christmas..

Sorry but I have no generic information for this🙃

Seriously though, I haven’t done one of these post because when I think back to the last few years over Christmas it’s been a strange time for me.

🎄I’ve had Christmas where I felt so heart broken I couldn’t eat my Christmas dinner. (If that’s you this year…believe me you’ll look back and laugh😂)

🎄I’ve had Christmas where I’m so exhausted from shifts on the ward what I’m eating hasn’t been a priority.

🎄I’ve had a year where I’ve emotionally ate the whole of December.

🎄Then this year I dieted up until last week and I’m gonna stay in my routine till Christmas Eve then take a few days off then start back before January because thats right for me (the first year ever).

So who am I to say manage Christmas in this way…when depending on my life situation I’ve done it differently every year in my health and fitness journey for as long as I can remember.

I have however chatted to all my team and have discussed the best course of action FOR THEM, because I know them well. I know their current life situations.

🎅🏻Some are taking a whole week off the gym but continuing keeping active with family walks.

🎅🏻Some are doing what I’m doing this year.

🎅🏻Some are still gym’ing but gonna indulge in all their favourite foods as much as they want.

🎅🏻Some are worried about taking steps backwards which they needed reassurance for and thats ok to feel that way.

DO WHAT MAKES YOU HAPPY and fits your circumstances.

Your in control of how you spend your Christmas so make it an enjoyable one for you!

Plus I’m sure most people are just counting their lucky stars, they are not one of the poor souls who have just found out they are covid positive and now have to cancel plans and isolate!🙏🏻

She smashed it…

6 weeks ago I posted about my mum deciding to join my DOITIN6 program.

Not only did she take part, she smashed it!🙌🏼

In 6 weeks she lost 8KG!!! (1st 3lbs) Incredible.

I spoke in that post about how my mum would never be hungry, have low energy because her diet was poorly managed.

We tackled that head on.

I asked her to trust me and simply eat 3 small high protein meals and 1 or 2 snacks a day she enjoyed.

Every day without fail she trusted the process.

Well by week 4 her stomach actually reminder her she was hungry, something she’d not experienced for a long time.

Eating more regularly meant no dip in energy, meaning she was not reaching for high calorie dense foods in the hope it would provide her with ‘energy’.

All in all the the changes to her diet have been successful, not only for her weight loss but her diet now serves one of the main purposes of eating….to fuel her body for daily life.

She is also more active now and has incorporated a daily walk into her routine, along with one bike ride a week.

Yes you heard it right my mum solely achieved this result from improving her diet and moving more.

It did not involve her going to the gym!

So let me make this clear, regardless of your age, exercise ability, if you’ve had kids, entered the menopause and your current lifestyle weight loss to improve your health is possible to everyone.

….You just need a plan that suits YOU!

My mum is now on track to sit at a much healthier weight come 2022 and I couldn’t be prouder🥰

Let’s not forget all the other ladies who join the program too who I’m extremely proud of…

Each and everyone of them achieved something personal to them and I’m excited to share more of those wins over the coming weeks.

If your like my mum and you need to improve your lifestyle to give you better control of your health, my 2022 team would be a great place for you to take action…Link to join https://c95372bs4zn.typeform.com/to/KOUEcKaV💜

PS, My mum said yes to doing the team photoshoot!!🥳📸

Today I ended my 4 week cut with a photoshoot.

This could be you too…

I know, I know, I know…your busy. You’ve got a busy job, maybe kids and lots of responsibilities.

Believe me, I hear you. I work with busy women all the time.

Busy women who also have a health and fitness goals.

In order to keep those women on track when things get too busy, they need two things.

🔥A big WHY? (Why they want to achieve thier goal)
📸A an end date, something to work towards.

With a little help we can all figure out our why.

But the end date; if you’re not getting married, going on holiday etc can be harder to find.

That’s why I’m proposing to my team a photoshoot.

This photoshoot kept me from reaching into the f**k it bucket a-lot.

In my opinion a photo shoot can give you the focus to achieve the unthinkable.

Hence why I’ve book another for the end of my 30th birthday cut next July.

No expectations, just turn up, be your best self and showcase all your hard work.

I am looking to continue to build my team of women who cheer each other on as they step outside of their comfort zones.

Pure body empowered to women from all walks of life with different body shapes.

Overcoming self doubt, feeling insecure and enable my team to be the best versions of themselves is my 2022 promise to them.

Elliot made me feel so comfortable today and I want to encourage other women to experience this!

The CoachedByZoe team level up photoshoot 2022 pending…will you be involved?

SO excited to see the finally imagines📸

You’ve put a lot of time and effort into your fat loss goal..

You nailed it and now feel more confident, healthier and love your new habits.

Now what?

Gonna slip back into old habits? Start missing the gym? Not prioritising moving your body daily any more?

….only to watch your hard work unfold and before you know it you want to start the diet again.

Sound familar?

Most women, including myself have been there and it’s not fun.

Michelle is now on the reverse diet journey.

We had many conversations about the approach which would be suit her best.

The important things I needed Michelle to know during this phase was;

🏋🏼‍♀️Training has to stay consistent and she should enjoy the fact she has more energy from higher calories to be able to push her sessions more.

🤸🏼‍♀️Moving her body daily doesn’t stop. It’s important she carries on this habit.

🧠Yes the scales will go up but again being prepared for this will help her mindset.

🍗Prioritising protein within her diet is still very important.

….I also made it clear to her this is one of the hardest phases of her journey.

It will be up and down but the fact she’s sticking with me and together we will navigate her through puts her ahead of most people.

Unfortunately most people think at the end of a fat loss phase the work is done and they walk away from their coach.

….but from my own personal experience this is the most important time to have a coach.

The mental battle of not wanting to mess this up is just as hard as the physical one of losing fat.

Plus more food, less activity and a sustainable figure is what most women want right?

If you keep finding yourself bouncing back to square one after your fat loss phase…I’d love to help you and have you on the team in 2022

Pre-application is in my bio.

Calorie deficit survival 1 0 1 - Don’t waste calories on drinks!

I know that’s harder that it sounds when coffee shops are advertising the most delicious array of drinks this Christmas!

A lot of people fall into the trap of thinking these calories don’t count…but sadly they do!

Have a Indulgent hot drink daily that you don’t account for and you’ve added a extra 2000+ calories to your weekly target!

Since my cut is really short I’m happy to give up all calorie fuel drinks and swap out for a americano with some oat milk and a sweetener (actually really nice and like 30cals)!

However most of the women I work with are in calorie deficits for much longer and it wouldn’t be fair for them to completely miss out and make this swap all the time.

So they know that 100% this winter I would encourage them to Indulge in one of these drinks they really fancy at some point.

They also know that balance is important and drinking them every day or even more than once a week will not fulfil them reaching there goal!

Swipe to see how I’m recommending my clients tackle not missing out on these drinks by making the decision whether they want to fully Indulge or attempt to reduce calories while indulging.

Ps, it’s ok to still care about your health and fitness goal in December.

I am not a fat loss coach.

Yes I help women lose fat if that is their own personal goal.

But I much prefer to work out of the remit of being a lifestyle coach.

I coach women to get on top of aspects of their lifestyle that are hindering them feeling their best self.

We work on;
⏰Time Management
🥅Making realistic goals
🏋🏼‍♀️Gym fear.
🌯Cooking nutritional meals.
💃🏻Management of social occasions to stay on track.
💁🏼‍♀️Confidence.
🏋🏼‍♀️Finding enjoyment in exercising.
❌Breaking diet cycles.

But I understand why people may think I am fat loss coach.

Probably because I have shared some incredible physcial transformations of women who have worked with me.

I don’t regret sharing those photo.

Nor will I stop posting them.

Each and every women who has a before and after picture is incredibly proud of her achievements and I want the world to see that so we can cheer them on.

However I appreciate it doesn’t show the whole picture.

Also I have women who don’t have physical after pictures because they are working on the other things from the list above.

To show off those women who don’t have a big fat loss story but are actively working on other aspects of their health and well-being the transformations this week are slightly different…

Enjoy😁

Ps, if you wish to work on the things that are stopping your feeling your best self…keep your eyes pealed I have something exciting coming this week🎟🎫!

“It’s so easy to put on weight but it’s hard loosing it. I NEVER want to go back there ever again”

Struggling with;

Being consistent with a plan?

Emotional eating?

Creating a lifestyle and not a short term fix?

EXACTLY where holly was when she started working with me, but now…

The clothes she had in her wardrobe that did not fit her…she now feels confident in them! She feels sexy in her underwear and she wore a dress on her birthday that was completely out of her comfort zone!

Holly’s lifestyle is now build around her health and fitness goals. She’s been on family weekends away, she’s been on dinners out all while she’s been smashing her goal’s.

Those goals have been both gym based and physique based. While losing 20lbs, holly has also levelled up her gym skills and is lifting heavier weights than ever before. She’s the definitions of a strong arse female!

If your looking too over haul your health and wellbeing, transform your mindset along with you physique with some structure and goals…

I can help you.

Use the pre application ⬇️

https://c95372bs4zn.typeform.com/to/KOUEcKaV

……and we can discuss how you’re gonna start achieving your 2022 health and fitness goals.

Week 1 fat loss checkin update⬇️

Very successful first week, every box ticked☑️

Weight - 0.5kg⬇️ but this is probably water!
(I wouldn’t expect much scale change week 1)

I obviously looked no different yet either😏

Positive I feel much less bloated, probably because of the reduced food volume and increase in my fibre intake!

Calories - staying the same this week; 1600.
Cardio is up to; x4 25 minutes

Nothing overly exciting to report as of yet! Gonna plod on and stay consistent!

Social occasions;
I will have to bank some calories this week as going to my Bf friends for dinner Sunday! So will probably have x3 days of banking 200 calories (which I’ll do on rest days) giving me more to play with Sunday!

Have a good week whatever your goals are😘

Change of plan!

January of this year I embarked on a journey of gaining my PT qualification in the hope of helping other women achieve big goals in the health and fitness world.

Truth be told back then I had absolutely no idea how I was going to do it.

I got my qualification, CoachedByZoe came about and I saw The facility were looking for PT’s. I jumped on the opportunity, an opportunity I’m very grateful for.

I had no business goals at this point.

I just hoped at least someone would come and train with me in person. Luckily women did! It was hard but steadily I’d maxed out the amount of people I could train in person with working as nurse also.

Slowly I began to realise I could do this! I could build a business. So I set myself bigger goals.

The past few months I’ve spend a lot of time working on those goals and creating a clearer vision for CoachedByZoe.

That vision involves me walking away from 1-1 in person personal training and leaving the gym floor.

A lot of people think PT’ing on the gym floor is about counting reps but they are wrong. I’ve spend the past 6 months getting to know women from all walks of life struggling to reach a fitness goal. Yes I’ve counted their reps but i’ve also had some amazing, light bulb moment conversations with them all which has helped shaped my business going forward.

However while I’ve enjoyed being around these women I know I can help them In a more valuable way than the 1hr PT session they get with me a week.

From my own fitness journey I know the gym is a small part of reaching a goal. Getting your nutrition right and developing life long healthy habits is a much bigger part. Those things are not learnt in a 1hr PT session.

My plan moving forwards means I can provide more women education, accountability and a much more effective service.

I extremely grateful that I’m in the position to leave the gym floor and pursue my business with a different direction.

I’m honestly so excited for the next CoachedByZoe Chapter.

4 week mini cut…let me explain!

For the past 5 months I have been working hard in a improvement phase on the back of a very successful fat loss phase.

Scale weight going up and my jeans becoming tighter hasn’t phased me. I knew some fat gain would be inevitable if I was to increase my calories to chase some muscle mass. I’ve been very comfortable with that!

My body looks completely different to how it did in January and I’m proud of that.

Truth be told I don’t need to cut body fat right now. I’m comfortable in my skin and enjoying all the food!

However I love a challenge. Something exciting to get me buzzed! Sometimes a long term goal needs spicing up, you can do this by setting mini goals. So I’ve set a new mini goal…a 4 week cut!

I have lots of exciting things coming up in December and not too mention lots of dress wearing at Christmas parties! I enjoy the way my body looks a little leaner so I’m gonna challenge myself to a 4 week cut to get there.

It also means straight after the Christmas festivity’s are over I get back into muscle building without having to diet in January.

JUST because it’s January doesn’t mean my improvement phase has to be over which is definitely something I would have been tempted by before.

I’m really proud of myself for that change in mindset.

PLUS the bonus of jumping into a mini cut now means I’m joining my ‘Do It In 6’ girls with the last 4 weeks of their plan. I’ll also be setting the example for them to be rationing the mince pies and not treating the whole of December as a f**k it…it’s Christmas attitude!

Got to prove I can do it too right?

It’s important to remember that a mini cut or a 4 week cut is not a quick fix or a ‘get skinny quick’ process. That would be unrealistic.

For me it’s just a time to reset, reassess and loss a little body fat now, so that I can enjoy Christmas and then push hard into the new year.

I hope this makes sense 😁

If you’ve got any questions, feel free to drop me a DM 🙏🏻

What do all these women HAVE in common?

✅Grit
✅They know who they want to become
✅Determination
✅They understand Rome wasn’t build in a day.
✅Commitment.

Don’t worry, these women didn’t have theses thing in common when they started either.

What do all these women NOT HAVE in common?

❌Their lifestyle.
❌The fact some have had babies and some haven’t.
❌The amount of free time they have.
❌Their food likes and dislikes.
❌Why they got started.

While I take what all these clients do not have in common into consideration I spend more time focusing on building the values that eventually lead to all clients reaching their individual goals.

Yes women come to me as busy mums with the ability to workout out twice a week and then I also get young girls who have time to workout 5/6 days a week.

I teach both these types of women the same values.

I just tailor the plan to suit their lifestyle.

Next time you think you can’t be helped to your goal, think about this; do you have what these women have in common yet? If the answer is no, come on board and learn those values and I promise you, you will develop what these women who have achieved these results.

If you’d like to have a chat about how our team can help your become one of these women…simply click the link in my bio

Bespoke coaching start dates;
29th December (last start date of the year!)
3rd January (secure your slot now…with an early bird discount).

Everyone knows the health benefits of exercise, it’s everywhere to see theses days.

But a large proportion of adults still don’t exercise.

Partly because of this🤷🏼‍♀️⬇️

I’ve had people in the past worried about reaching out to me because they think I’m gonna force them too go too the gym.

What I actually do is enter into a conversation like this…

“Zoe, I don’t like the gym…you can’t help
Me”

Ok…tell me what you do like. what sports are you interested In? As a child did you play any? Do you like being part of a community or would you prefer YOU time and being along when you exercise?

Would I love to program you a really hardcore 4/5 days a week resistance based workout in the gym for maximum muscle growth…yes!

But do I realistically do that for most of my clients…no.

I like to spend time finding out how they want to exercise and what they would actually adhere to.

Then we come up with a plan together.

We asses the plan regularly to make sure its beneficial and enjoyable

Would you benefit from figuring out how to fit beneficial exercise into you life that you actually enjoyed?

If so, let’s start thinking about a healthier YOU for 2022

📮💌📬

💫Consistency💫

When chatting to potential clients reaching out to me for help with their fitness journey a good proportion will tell me they have issues with staying consistent.

I remember this feeling of not being able to stay consistent all too well myself when I first started on my journey.

Sadly there was no magic wand that helped me stay consistent.

However, the response I tell the women I’ve chatted to about this is consistency is developed over time.

You have to replicate positive behaviour in whatever you’re trying to be consistent with until it becomes your natural behaviour.

Sounds easy but I’m fully aware isn’t.

Some tips that helped me go about replicating that positive behaviour;⬇️

🔹Isolate ONE aspect of your goal - Get consistent with that and then add to it.

🔹Focus on small improvements - consistency takes months (celebrate the small wins along the way)

🔹Get tough with yourself - Keep asking yourself why you want this consistency to help with the goal and how it will make you FEEL if you reach it.

🔹Forgive your failures - You’re not gonna get it right every day. Learn from it and move on.

🔹Have a good plan - you can’t get consistent if you expect what you’re trying to achieve to just happen.

🔹Accountable is key - find someone to keep you accountable (partner, friend, coach). Get then to call you out daily.

Don’t give up on your goal just because you think you’re the person that could never be consistent enough to reach it.

That dream body you’ve always wanted or that weight you’ve always wanted to be able to lift are obtainable goals!

If someone else can do it, YOU CAN TOO❤️

11KG DOWN AND NOW IT’S GETTING HARD…

“One day your going to look back on all the progress you’ve made and be so glad that you didn’t give up”

I have to remind my clients of this often.

Large fat loss journeys, if done correctly for long term results, takes time.

11kg in 4 months is mega.

But it can be tough when you’ve reached a point of plateau.

The scales stop moving and suddenly you feel like you’re putting all the effort in for no reward.

At this point most people quit.

Fall back in to old habits and chuck their progress in the f**k it bucket.

This is the point I like to remind my clients of, not only have you lost a large amount of weight you’ve also;-
💫You move your body daily for your health.
🍇You’ve completely over hauled your nutritional habits.
🤸🏼‍♀️You now exercise consistently.
🦋You enjoy meals out, date nights, alcohol completely guilt free.

You have to look at all your wins and not just what the scales are showing you.

The other thin I like my clients to ask themselves is, where would you be now if you’d not started your journey?

For most people I work with that will be still feeling uncomfortable in their body, scales increasing and their health at risk.

Luckily my client isn’t giving in and we have a plan of attack to get fat loss moving again.

Are you at a point where you want to chuck your progress in the f**k it bucket?

Today we pull some weights together💪🏼

It’s been a long time since we’ve trained together. Our programs don’t match up right now so it’s not been beneficial to train together.

But today was fun!

Along side some pull movements we spent some time figuring out how I can make training my shoulders work better for me.

One thing lewis is amazing at is mechanics of movement. Before I met Lewis and did my PT course I would bash out any old movement because the internet told me too.

Not anymore because lewis has helped me figure out what movements work well for the way my body moves. I truly believe this has transformed my training and in turn my ability to grow more muscle.

As much as I know how to alter my training now to get maximum benefits I’ve also learnt that reaching out for help is 100% required because someone will also be able to add something to your knowledge.

I know I’m bias because he’s my Bf but I honestly believe his methodical thinking to training and programming is among the best. But what’s even better is we are a team, and what I can help Lewis’s knowledge around training women for example and getting the best out of them I do and visa verse.

My Team .williamsonlinecoach ❤️

Getting it done when you CAN’T BE ARSED…

Sure we all feel like this from time to time.

Those people who you watch on Instagram and you ASSUME they are super motivated also have days like this.

No one is a robot.

But they have probably developed a way to push on past the CBA days and get it done regardless.

It starts with understanding.. Literally the only person that can change or achieve something is you.

You can have the best coach, the best workout plan but ultimately it’s down to you.

You have to show up!

I used to be terrible at one CBA day turning into a week, then a month etc. Before I knew it the goal I’d set my self edges further away!

Thankfully that’s no longer my mindset.

If your finding yourself with the CBA mindset often…maybe these things can help

💭I think about where I want to be in 6 months time often…I asked myself what do I need to do today to get there.

🥅I have a clear goal. I think about it and I talk out loud about it often.

💪🏼I’ve made Training a habit…I have 4 sessions a week I have too show up too, no questions ask.

🥰I attach emotion to my goal, I ask myself how will I feel if I just push through today, knowing I’m one step closer.

🦄 I thought about the reality of the excuses I use to make on those days when I didn’t wanna go to the gym or carry on investing in a coach and I changed the narrative⬇️

‼️If can afford dinner out I can afford my gym membership.
‼️If I can afford my ASOS order I can afford a coach to help me.
‼️If i can stay up to binge watch Netflix’s I have time for the gym.
‼️If I can lay in bed till mid-morning i have time to go for a walk.

Next time you have a CBA day ask yourself….are you deciding to quit on you becoming the best version of yourself? 🤷🏼‍♀️

I hope the answer is no💫