Paulinas.pt

Hello everyone!

Exciting news! 🎉
I've created a brand new page to better connect with you and share even more valuable content.

This page will be closing soon, so be sure to join me on my new page where I'll be posting all the latest updates, tips, and inspiration!

Click the link below to follow the new page and stay updated on everything related to health, fitness, and well-being.

Can't wait to see you there!

Paulina Humphriss- Health & Happiness Coach

Thank you for your continued support!

I always wanted to give boxing a go.

And here I am doing Ultra White Collar Boxing.
Which involves 8 weeks training (intensive training 😬) followed by a black tie event where I’m going to fight.

I’d like to use this opportunity to raise money for Worldwide Cancer Research.
There are many people that were or are affected by cancer in my life and it feels like a good opportunity to raise some money and hopefully, one day, we can rid the world of this awful disease.

There’s still time to make a donation and every penny counts!

Thank you!

https://www.justgiving.com/fundraising/paulina-humphriss

instagram.com

I love upper body day.
Simple reason- it makes me feel strong :D

This is an example of what I do on one of those days:

a) Lat Pulldown- narrow grip
12reps x 3sets

b) Pull up- neutral grip
6reps x 3sets (a pause at the top helps build strength)

c1) Y- raises
12reps x 3sets

c2) Shoulder Press- neutral grip
8reps x 3sets

d) Chest Supported Rear Felt Row
12 reps x 3sets

e) Seated Delt Row
12 reps x 3sets

It’s nothing fancy.
6 exercises.
Simple, basic movements but it works.
I do the same program for 4-6 weeks (depending on how many times per week I train) and then I will change something slightly, change the method and continue to be boring :D

Boring= simple. It works wonders! Don’t forget to save it for later.

Need help with your training?
Sign up to my 1-2-1 online coaching.

Drop me DM or head to my bio.

Paulina| Simple Weight Loss on Instagram: "I love upper body day. Simple reason- it makes me feel strong :D This is an example of what I do on one of those days: a) Lat Pulldown- narrow grip 12reps x 3sets b) Pull up- neutral grip 6reps x 3sets... Paulina| Simple Weight Loss shared a post on Instagram: "I love upper body day. Simple reason- it makes me feel strong :D This is an example of what I do on one of those days: a) Lat Pulldown- narrow grip 12reps x 3sets b) Pull up- neutral grip 6reps x 3sets (a pause at the top helps build strength)...

❗️GIVEAWAY❗️❗️

Win a month of Online Coaching

Are you committed to doing the work necessary to lose a dress size before Christmas?
Join the giveaway today!

To enter the competition:
-Like and share this post on your story tagging me so I can see 👀
-Follow on Instagram
-Tag a friend in the comments 🤝

Prize includes everything necessary for you to drop a dress size.

Personalised training programs, nutritional advice, coaching, check ins, access to the fitness app, demonstration videos and much more!!!

Don’t wait until the New Year

Winner announced 20th November

Good luck!!

Waldorf Style Salad with Chicken, Bacon and Walnuts
Very tasty, low calorie and high protein lunch idea 🥗

Enjoy your favourite foods and lose weight!

To lose weight you need to be in a calorie deficit and this easy swap saves you 119kcal. With me and my clients we concentrate on changing nutrition habits to become the best version of ourselves forever not just a month or two. Eat the same amount of food but consume less calories and get a dream body that you've been fighting for unsuccessfully with fad diets.

Bacon & Egg Bagel!!!

Can’t get enough.

I use 1/2 a bagel which is enough for me in the morning.
You can use the ingredients in different proportions and this way play with your macro.

Enjoy!

310kcal
Protein: 16g
Carbs: 23h
Fat: 14g

Easy
Tasty
High in Protein

Enjoy!

ᴄᴏᴍᴘᴇᴛɪᴛɪᴏɴ ᴛɪᴍᴇ!

Win a month of Personal Training with Paulina PT at home!

Are you committed to doing the work necessary to lose a dress size and transform your body before Christmas?
Join the competition today!

Prize includes:
- initial consultation to go over your health and fitness goal and create a plan that you’re going to stick to make sure you get where you want to get to
- nutritional support so that you can enjoy your favourite foods whilst losing weight
- personalised training programme so you know exactly what to do outside of our sessions
- 4x face to face personal training sessions at your home or garden when I provide all the necessary equipment

To join the competition send me a DM with your name, phone number and email address.

Winner announced 27th November

Good luck ladies!

3 quick meal ideas full of protein and carbs.
Ideal after working out.

Have you ever wondered what to eat after training?
You certainly want something within an hour of your workout.
The meal should contain protein to build your muscle and aim recovery and carbs to give you a quick burst of energy.

My three go to meals are:
Salmon with sweet potato fries and broccoli or green beans
Curry with lots of vegetables and rice
(Chicken breast with vegetables and rice)
Poached/ scrambled eggs with bacon in a sandwich

What’s your favourite?

My clients surprised me with this addition to their wardrobe...

Whoever had the pleasure 😁 to work with me knows that I always put a big emphasise on correct technique ... "soft knees".
Also, we always concentrate on keeping your "core engaged" to work your abs throughout the session.

Absolutely love these t-shirts, they made my day ❣️
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Shredding for the wedding 💪👰

I’ve recently been shopping for a wedding dress. What an amazing experience! I absolutely love every single dress that I tried 🤩

Saying that… we meant to get married last June so I was shopping for a dress before Covid happened. Back when I didn’t feel good in my body. And oh god! That wasn’t a great experience. I felt disheartened and upset.

But last weeks shopping was a completely different exeperience. I realised that some future brides feel exactly like I did two years ago and I don’t want them to go through this! They won’t have the possibility of postponing their wedding and having more time to get in shape. So I am here wanting to help you.

I know I can help you achieve whatever goal you have and guide you through every step of the way.
If you want to be more confident, tone your body or lose some weight I know that I can give you all the tools you need to get there.

My personalised approach will allow you to enjoy your favourite food and do exercises that you enjoy whilst losing weight.

It’s not another fad diet. We’re going to work on your habits so even after your big day you can maintain the weight by creating a new lifestyle.
Small tweaks here and there will make all the difference.
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What an absolute beauty! 🤤

Pasta shells in a creamy tomato sauce with sun dried tomatoes, spinach and basil sprinkled with cheddar cheese 🤤🤤
I could eat that for every meal 💫💫

~450kcal~

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Are you planning your first gym visit?

There are a few things that are worth taking with you.
A bottle of water- hydration is very important.
Exercising make us sweat so make sure you have a drink with you to replenish lost fluids which will help you perform at your best.
Padlock/pound coin- Some gyms have lockers that require a pound coin but you might need a padlock for others.
If you have a spare padlock at home take both but if you don’t, you can always take a minimum stuff with you so in that case you don’t need to carry lots of stuff everywhere.

Dress appropriately. Make sure to wear a comfortable shorts/leggings, t-shirt and trainers. Clothing that won’t restrict your movement.

If you chose to take a shower at the gym don’t forget shower gel, towel, flip-flops and fresh clothes.

Also, it’s good to take headphones (a good tune can motivate you and push you to your limits).

Your plan! To make sure you know what to do

A smartwatch if you are interested in tracking your results.

Don’t put any pressure on yourself and have fun. Good luck with your first visit

Proteins are an essential macronutrient especially when you are on a fat loss journey.

They help build and repair muscle, keep you fuller for longer and lower your cravings.

Also, did you know that you use up to twice as much energy to digest protein than when eating carbs or fat?
So why not give them a green light and stop filling your plate with carbs!

I recommend that my clients go on a high protein, low carb diet for the first 3-4 weeks of a weight loss journey. Depending on how they feel.

By cutting your carb intake you leave lots of free calories which you can use for protein and fat and the rest help us create a calorie deficit which is essential for weight loss.

This is when you usually feel hungry and give up, going back to your old habits and putting extra lbs back on.
Thanks to a high amount of protein you will not only feel fuller but build muscles whilst losing fat.
Trust me, by doing this you will stay motivated for longer and reach your goals faster.

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I know that you love going to the gym but stay near the cardio equipment.
The reason for this is that you believe cardio will give you quick weight loss results but probably more so because you don’t know what else to do and you feel lost.
Am I right?
Over the few next weeks, I am going to teach you exactly how to create your own programme to not only lose weight but get some nice muscle definition, tone up and feel great in your body. All in time for the Christmas parties that are coming very soon!

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Save calories by thinking about what you drink.

Choose:
Spirit with a diet drink instead of beer(195kcal)
(Vodka+ Diet Coke (60kcal)
Gin+ slim line tonic (64kcal)/ diet lemonade
Whisky + Diet Coke (65kcal)

Water or diet/ zero sugar drinks (0-8kcal) instead of sweet fizzy, full fat drinks (180kcal)

No added sugar cordial (8kcal) instead of traditional cordial (150kcal)

Diet or zero sugar substitutions instead of full fat/ sugar version

Black coffee (0kcal) / latte(179kcal) /cappuccino (149kcal)
instead of caramel Frappuccino (430kcal!)

Easy way to cut calories 💥

My first fast bike ride!

12k in 20minutes.
An average speed of 20km/h.
Max speed 43km/h

I know I’m showing off now but I’m supper happy with myself.
Before we went out I was sure that I’m not able to do it. Not even half of the 18k that we’re targeting.
Truth is I didn’t do the whole distance but I think 12k for the first time is amazing!
I’m well chuffed with myself.
Especially because my mindset wasn’t there before we set off.
All I could think of was how much I didn’t want to do it because it was going to be so hard and I simply couldn’t do it.
And here we are!
Remember that your body can do so much more than your mind tells you!
Always be open to trying new things.
My fiancé tried to convince me to train with him but I was always against it until today and…
I love it! Absolutely love it. Can’t wait to go again and take over the slow cars on my way.

When you try the thing that you think you hate and challenge yourself who knows what might happen?

Personal training at home

Do you want to get fit, be healthy and feel great?

Why not try personal training at home!

I will travel to your house and we can create an exercise plan for us to do together in your home. All the equipment needed will be provided by me and a fully customised plan will be made for you to continue your progress throughout the rest of the week.

No driving to the gym, no parking costs, no gym membership needed!

Hassle free option for you!

Fit Carbonara
You might think “It can’t be right. Pasta isn’t fit”. Or “My PT/ dietician/ weight watcher lady told me that I won’t lose any weight if I eat carbs and cream”
Don’t listen to them!
All food can be good for you if you eat it in moderation.

So in this case we will use a small portion of pasta and swap the double cream for Greek yoghurt.

Serves 1:
80g pasta
30g turkey ham
1 egg
25g grana Padano
50g Greek yoghurt/ skyr
1tsp olive oil
¼ onion
1 garlic clove
Salt, paper

Cook pasta until al dente.
Add egg, salt, pepper and cheese to a bowl and mix it all together.
Add onion, garlic and ham to a pan and once it’s slightly fried add the pasta and cook for a further few minutes on a low heat.
Stir in the egg mixture and take it off the heat so the carbonara doesn’t end up to being pasta with scrambled egg.
Wait one minute and mix the Greek yoghurt in.
Sprinkle more cheese on the top and enjoy!

One portion contains approximately 450kcal

𝗖𝗼𝗻𝗴𝗿𝗮𝘁𝘂𝗹𝗮𝘁𝗶𝗼𝗻𝘀 🥳🥳

A month of free PT goes to .o congratulations!

Can’t wait to get to know you better and help you achieve your fitness goals.
Hopefully this month will fire you up and be a good starting point on the way there 🔥🔥

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It was beautiful to see my whole family and spend a few nights at the sea side.

Gdańsk is beautiful. If you get chance to visit it during summer don’t hesitate, just do it!

We miss you guys already! ❣️❣️

Do you want to get fit, be healthy and feel great?

Why not try personal training at home!

I will travel to your house and we can create an exercise plan for us to do together in your home.
All the equipment needed will be provided by me and a fully customised plan will be made for you to continue your progress throughout the rest of the week.
No driving to the gym, no parking costs, no gym membership needed!

Hassle free option for you!

Let me help you feel better than ever!

For more information drop me a message