Coach Russ

🔥🔥Looking for Sales Rockstar who:🔥🔥
..wants to work from home 🏡 part-time..wants to get paid very well (£££ sale commission + small basic for the right person) 💰💰..wants to discover the secrets to fitness challenge conversions..will get the best sales training in the industry..can take a no 𝗫..loves to hear yassss ✔️..likes people 🤗..loves fitness 💪🏽..loves walking in public with bluetooth headphones on talking to air while sipping in some stimulants ☕️ 🎧..loves telling the truth ..loves guiding people to the right decision..loves working leads hard 🙂 📞 📞 📞

PM message me (or share if you have an ideal person in mind) if you want to share some light and change some lives!

Happy New Years Eve 💥

I am so proud of our clients and already can't wait to see what 2022 has to bring

I've got lots of awesome things planned and we can't wait to share them with you

Have a great day/evening everyone

Cheers!!! 🍾 🥂

Boxing Day ⭐️

A day for indulging on all of the leftovers!

A day for playing games!

A day for shopping in the boxing day sales!

Whatever you are doing this boxing day

I hope you have a wonderful day 💕

I am off to the football ⚽⚽⚽

Merry Christmas 🎄

I hope you all have a brilliant day surrounded by your loved ones 🧑‍🎄🎁

Happy Christmas Eve 🎄

Who's getting merry? 🍷 Or perhaps panic wrapping your kids presents? 🤣 Or maybe both!!

We hope you have a lovely rest of your day!

From your favourite PT! 💕

REMINDER!!

1️⃣ There is no quick fix
👆🏻This process is all about changing your daily habits & lifestyle so you can make lifelong changes

2️⃣ Some people won't understand
👆🏻 It's inevitable.
Just remember, the chances are they are just jealous that they can't do it themselves

3️⃣ Nobody is perfect
👆🏻You will make mistakes! Get back on track and move on

My clients leave happier than when they walked through the door 🚪

They have:

Exercised!
Seen me!
Had fun!
Let off some steam!

Do you want to finally feel this way after exercise? 💪

Drop me a message and find out how you can get involved!

I am not a normal PT🙌🏻

Imagine feeling excited about exercising

Imagine it is the best 45 minutes of your day

Imagine a PT knowing you & your goals

For whatever reason you exercise, i’m here for you

Whether you want to

Feel stronger 👊🏻
Feel fitter 🏃🏻‍♂️
Feel happier 🤗

Everyone has their reasons, and they all matter to me! 💕

"I want to lose x amount of weight in x amount of time. How can I do this?"

My advice ⬇️

🍔 Quit the Junk Food - Seems pretty obvious but you would be surprised. Many people think if they come to bootcamp 3 days a week they can still eat rubbish all weekend long and get away with it. I'm afraid to tell you that often isn't the case!

📅 Plan your Week - Staying organised and planning your sessions during the week will really help with motivation and holding yourself accountable. Plus, let someone else know and then they can hold you accountable too

🚶🏼‍♂️ Up your Neat - Taking your dog for a walk, getting off the bus 1 stop early and taking the stairs instead of the escalator are all ways you can up your non-exercise activity

🏋🏻‍♀️ Weight Training - Regular sessions will improve your strength and fitness but also your posture, sleep, bone density and help to maintain weight loss and boost metabolism.

💤 Get Plenty of Sleep - Sleep suppresses hunger and signals fullness in the brain. Sleep deprivation forces the body to make more ghrelin and less leptin, increasing your appetite.

💪🏻 Be Consistent - The key to success! If you restrict yourself the chances are you will fall off the wagon and go back to your old ways. Find whatever works for you & stay consistent at it. Even if this means it takes longer to reach your goals, at least you will sustain them.

Happy Sunday! 🤩

Are you getting ready for the week ahead? Considering a workout tomorrow?

My advice? ✅

Never skip a Monday 💪🏻

Getting an awesome session completed on Monday is great motivation for the rest of the week 🔥

'Being good' vs. 'Being bad'

Have you ever realised how easy it is to consume the same amount of calories in nutritious food as it is in less nutritious food?

Sure, the avocado on toast with be healthier nutrition-wise

But the calorie comparison remains the same

⬇️

So if you're calorie counting & your aim is to lose weight

Make sure you are aware of the calorie content in everything you consume ❗️

The media is constantly telling us that carbs & sugar WILL make us fat

This is NOT true

Sure, a diet made up of sugar and carbs isn't healthy

But if you eat a nutritious diet, and control your calorie intake, then you don't need to be afraid of consuming some sugar and carbs in moderation

⬇️

If your aim is to lose weight you need to be in that calorie deficit

And this means burning more calories than you consume

I am here to promote a healthy balanced diet...no food group cutting, no absurd restrictions ❌

I often have clients come to me and explain they have struggled with their weight their entire life

And 99% of them have tried fad diets

They had lost weight temporarily, but their relationship with food wasn't any better

And as soon as they finished their diet, they put the weight back on 😩

So, am I different?

➡️ I find what works for you

My entire programme is based around making a lifestyle change & creating healthier habits which don't restrict your happiness

And this journey starts with Nutrition Support & FULL Accountability 🙌🏻

Now is a more important time than ever to be supporting our local independent businesses

Christmas is close & you probably have plenty of presents to buy

So, why not buy from small businesses and really show them your support 🥰

Happy Sunday! 💕

Have you had a relaxing weekend?

Making a plan for next week? ⬇️
⠀
If you plan and commit to specific days you are more likely to get them DONE 🔥⠀

Aim for 3 workouts a week, and start on Mondays!
⠀
Use tomorrow as a fresh start from the weekend and GET IT DONE 🙌🏼

Saturday 🎈

Who's doing a workout this morning? 💪

Saturday sessions are a favourite of mine - always great fun ❗️

My clients get GREAT results...what do they have in common?

Access to PT led sessions online or offline🏃🏻‍♂️
Nutrition guidance 🍽
24-7 accountability & support 🤗
They work super hard 💪

Are you ready to finally take that step and make changes you have been promising yourself you would make for years?

Drop me a message and let's get you set up for 2022

Many of my clients come to me to de-stress...did you know exercise releases endorphins that trigger happy hormones? 🙌

We all have those times where it just feels like everything is going wrong all at once

I'm here to remind you today that things never stay the same, life is a series of peaks and troughs, highs and lows ⠀

This moment will pass, and exercise will help you to feel better during both the highs and the lows 👊

𝗦𝗺𝗮𝗹𝗹𝗲𝗿 𝗶𝘀 𝗕𝗲𝘁𝘁𝗲𝗿

Here's a quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate.

This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

Find the time ⏰

Many of my clients are busy - work, children, social lives...
⠀
And they STILL find the time to come & workout for 45 minutes a day at least 3 days a week 🙌🏻

Yes, this is hard...but they make sure they make it here because they love and enjoy this 45-minute break away from everyday life

Drop me a message for more information on how you can finally make a change & join my online community 🥰

𝗜 𝗵𝗮𝗱 𝗰𝗶𝗻𝗻𝗮𝗺𝗼𝗻 𝗿𝗼𝗹𝗹𝘀 𝘆𝗲𝘀𝘁𝗲𝗿𝗱𝗮𝘆!

3 bottles of beer

And half a tube of Pringles.😬

Nope not healthy.

Do I do it all the time?

No.

Do I indulge like that each week?

No.

Do I feel guilty?

No.

Do I feel a little yuck this morning?

Yes. 😂

Overall my eating is good but I also don’t restrict.

I don’t diet.

I don’t say NO I CAN’T to any food groups.

If I don’t eat it, it’s because I choose not to in that moment not because I can’t.

Consistent movement on top of giving your body what it deserves majority of the time but also allowing yourself to enjoy food you love is key.

It took me 2 years to get to this mindset and it’s so freeing.

My goal was never to achieve a 6-pack

It was to consistently take action and exercise.

It was to consistently be intentional and present when I eat.

It was to not build a negative relationship with food.

It was to not let my body define me.

I show this because I didn’t make it a goal to look like Daniel Craig in a pair of swim shorts! That wasn't real for me.

It happened with my consistency and my mindset.

I love how my body feels strong and how I feel mentally and physically in life.

I love how feeling good makes me FEEL.

Good health isn’t guaranteed.

Are you taking it for granted?

A quick thank-you for all of your ongoing support this year so far! 🥰

Every single like, share, comment, save, tag & shoutout means the world to us 🌍

You are supporting local jobs, encouraging the community, keeping money in the local economy

When you support a small business, you are supporting a dream ❤️

Exercising 3️⃣ times a week can:

😆 Improve mood
👩🏼‍⚕️ Improve overall health
🚬 Increase likelihood of quitting smoking
🏋🏻‍♀️ Increase fitness
𐄷 Help you control your weight

No brainer 🧠 right?

Setting goals (easy) AND achieving them (hard)

We've all been there, spent time working on our fitness, figuring out our nutrition, envisioning our big transformation

And then...we fall off the wagon 🥲

So, where did we go wrong? The chances are our route to achieving our goal was:

😩 Restrictive
😩 Unrealistic
😩 Boring!!

Well, this is simply not the case with us!

I can guide you, support you and motivate you

Your time with me is not about quick fixes, we're going to do this the right way 💪