Power Up With Plants Coaching

Shifting Your Mindset 🧠 : Viewing Fitness as a Journey, Not a Destination 👙

Fitness isn’t just about reaching a goal—it’s about embracing the process.

Build structure into your routine and remember, motivation often comes AFTER taking action.

Small, consistent steps add up over time, so focus on progress, not perfection 👌🏼

Pay attention to how you feel during and after each workout, walk, or moment of self-care.

It’s not just about where you’re going—it’s about enjoying the journey and celebrating every small win along the way. 🌟

MY life in Pictures (Throwing it back to the original way to use Instagram!! ) 🤣

Enjoy the pictures;

1- photoshoot in Dickens Heath (my first ever one, did this during lockdown !)

2- Full Class for Les Mills The Trip on a weds, the small one is a screenshot from a reel I collab’d with The Village.

3-Me as a 4 yr old, this picture summarises my personality 😅 aka - sassy & up to no good

4- wolf run a few years ago, with a few of the Team, was so much fun !

5- Gymshark Yoga event a few years back, I love yoga, should probably do it more !

6- Love this pic ! With Glen & Khiran (Khiran is one of my Instructor Idols) 2 of the Master Trainers of Les Mills @ The Les Mills London Live event which was just so much fun !!

7- Balance Festival, been a few years and it’s such a great event, lots of activities to book onto from Barre to Barry’s Bootcamp or F45 with lots of stalls and food !

8-My first ever banner in the Gym post lockdown, you can see the protective screens between the treadmills 😂

9-Another Lockdown picture ! Back when we had to exercise in our houses and my 1 bedroom flat turned into a Full Fitness Studio with me doing spin & Andrew next to me doing Grit 😅

10- A stunning picture of when’re I’m from in Felixstowe, I miss it lots but go home regularly, usually when I need a slower pace of life.

Anything you can relate to ? Or which was your favourite ?

Meet Beth, our Client Spotlight ✨

Beth has been in PT for several months and has seen incredible improvements in her strength and performance. She can now leg press over 300kg! 🔥

Despite making progress postpartum, Beth was feeling deflated and wasn’t happy with her results. After discussing the importance of nutrition, she upgraded to Hybrid Coaching, where she received a meal plan, structured workouts, and accountability.

The result? Beth saw quick changes in her workouts, weight, and overall shape, with noticeable improvements in her tummy and reduced bloating.

Beth now moves on to Phase 2 of the PUWP METHOD, combining a structured plan with evening flexibility. This is just the beginning, and we’re excited to see her confidence soar as she continues her journey!

i’m proud of you & what you’ve achieved ! 🚀 💫

Ready to start yours? DM us with the word RESULTS and let’s chat! 💬👏🏼

👉🏼If you want to get into amazing shape but you want to reduce the amount of meat you’re eating and the average ‘Gym Bro’ diet doesn’t align with you.

👉🏼👉🏼Then I have an amazing opportunity for 2 open minded & ‘Plant Based Curious’ people to start on their Fitness journey with PUWP Online Coaching, but you gotta be QUICK, this opportunity is only available until TOMORROW !

•Over the past 12 months I’ve been developing and am please to now launch the PUWP METHOD with some of our BEST RESULTS YET !

•Removing confusion of plant based proteins, whilst dropping 5-10kg body fat … and … without quitting meat completely.

•With improved adherence and consistency, this method builds knowledge and gets visible results quick but with health still a priority through a super simple structured approach.

‼️First come first serve on these 2 SPACES !!

If this sounds like something that would help you or a friend

DM ‘METHOD’

and I’ll be in touch with how this process can help YOU.

Launching TOMORROW 👀

If you want to know more… you’ll have to stick around.

24 HOURS ACCESS ONLY 🫢

POPULAR QUESTION 🙋🏼‍♀️

But how much protein do you need daily ?

For general health, maybe less than you first thought !

For Muscle Growth, let’s do the math 🤓

1.6-2.2 grams per Kg of body weight.

So 70kg x 1.6 & 2.2 =

Range of 112g - 154g daily protein.

If you’d like a personalised approach and you’re still a little lost, Online Coaching spaces will be released for June shortly ✌🏼

♾️LINK IN BIO

Happy Friday everyone, made it to the end of another week ! (For the most, unless you’re a weekend work warrior)

3 PT’s & a TRIP class left for me to teach tomorrow to wrap my week up.

Tonight, I’ll be relaxing, catching up on the MAFS dinner party & having a glass of 🥂(who’s watching ? I’m obsessed)

Another successful week for the Team with; PB’s 💫 both Online Clients & in person, we Welcomed NEW clients to the Team, there was Scale Weight loss’s, inches lost & lots of compliments shared.

Some weeks are harder than others, sometimes without reason to (although I’m definitely blaming Mercury Retrograde 🌚 for all the technical issues and losing absolutely everything I touched this week- house keys, cars keys & class workout plans to name a few things!!)

But nonetheless, we move forwards, chipping away and I know we have each others support (this actually goes both ways within our Team, you guys pick me up too!).

I’ve been working on The GIVEAWAY & it’s finalised and put together for Monday, it’s not an average giveaway though (we all know I like to give a little more and be a bit more EXTRA, so it’s a BUNDLEEEEEE) 🎁

Keep your eyes peeled 👀

Off to have some cuddles with the pup 🐶 and enjoy your weekend all x

You want feel confident in the gym but you’re not sure what exercises to do or how to structure your workouts?

When you first come to PUWP I’ll ask you questions about how often you currently exercise, where you’d like to be and also your availability to realistically train.

From this information I can create a workout split for you from which to build and progress from.

A few to pick from;
- Full Body
- Upper & Lower
- Upper, Lower & Full body
- Push, Pull, Legs

There’s others, but let’s not overcomplicate it. To start you need efficient, effective and structured workouts.

When picking your exercises, look at what muscle groups they work. So that you can ensure you’re working all groups. Pick between 5-8 exercises.

Start with your biggest compounds exercises, think;

- Deadlifts
- Squats
- Rows
- Over Head Press

These exercises use the most energy and effort, get them done FIRST

Work down to the more isolation exercises like, biceps & triceps.

Need more guidance ?

Let me do the thinking for you, with my methods of training that have got clear results for PUWP Team.

🔗Online Coaching open for May.
12 weeks, you’ll see the difference.

5 things I wish I knew before I started my journey as a ‘Fit Vegan’ …

1 - It’s ok to eat processed foods, alot of vegan proteins come in the form of being processed. However, things like soya mince or Tofu or WAAAAY less processed than some on the market and are a great way for us vegans to get protein in. Don’t try to be ‘perfect’ when you have a fitness goal in mind, the key is BALANCE.

2- Getting outside in the fresh air is going to be your most overlooked FATLOSS tool. It’s so simple, it’s so easy and next to diet it’s the biggest focus point for fatloss, it makes you feel great , yet not nearly enough of us are utilising this FREE fat loss tool !

3- Group Fitness shouldn’t be looked down upon, ‘client goal dependant’ I actually encourage clients to participate in gym classes, WHY ? When everyone is now slating them for fat loss ? Because it gets you moving, feeling good and socialising, increases general health, burns a few extra calories and guess what … they’re FUN !

Let’s not be Serious Sally or we’ll HATE the journey ! I’ve made some of my closest fitness friendships through group ex classes 👭👫

4- There are NO magic fat loss foods ! Eat everything you normally would enjoy but make tweaks to have them higher in protein, more veg & smaller portions. It’s that simple 👌🏼

5- Cardio is not just for runners and your ❤️ is the MOST valuable muscle you own, you only get 1 and it keeps you ALIVE, keep it in good condition 👌🏼Cardio can be low impact and doesn’t have to be running, if you like; walks, bike rides, paying games in the park with the kids, dancing or a fitness class. It all counts 💓

If you can RELATE to this POST, want more like this.

LIKE, SAVE & SHARE ✌🏼

How to easily increase your water for fat loss.

Hydration offers many benefits for fat loss, such as,

- Improve digestion & metabolism
- Improve muscle performance
- Reduce DOM’s
- As well as wellbeing benefits, such as improved focus, alertness.

Water can easily be forgotten about if you’re not used to drinking 2 litres of water + This is because we need to make it a lifestyle habit.

Here’s a super simple TIP for how I am able to stay hydrated ALL day without fail !!

Take water with you EVERYWHERE !

In a bottle / flask or cup, I ALWAYS drink water when I’m in the car because it’s ‘just there’.

So next time you head out the door, grab your water ! 💧

Found this helpful ? SHARE this post

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Let’s get FUELLING 🔥

It’s time to shift the focus of your workouts from ‘burning calories’ to exercise that improves your daily life, makes you feel strong and accomplished!

We are no longer in the SKINNY phase of fitness, but our STRONG era 👌🏼

Let’s fuel those workouts, get the most from our performance and REAP the rewards of feeling great and in turn looking incredible through fitness in an enjoyable and powerful approach.

Whether you’re Gym Focused, a Runner, Both or just enjoying your bodies movement..

Change your approach from constant reduction and shrinking food portions to FUELLING your PERFORMANCE and get RESULTS.

SAVE this post for your next workout day 💪🏼

Spring is in the air ! 🌸🌿⛅️

With that comes hope, excitement and looking forward to your holidays !

I’m already hearing a buzz around people interested in PT & coaching, wanting to get that Bikini Peach 👙

But for some this can cause an uneasy feeling of wearing less when the weather picks up. We all have our little insecurities that we really wish we’d be less conscious of and really you’re sick of feeling this way.

Sick of being self conscious
Sick of not being confident
Sick of being the person who puts them selves down or says they can’t wear certain clothes.

So if the thought of spring around the corner or your summer holiday being on the horizon making you feel anxious.

NOW is the time to act, it’s 10 weeks until May. When holiday season typically starts. In 10 weeks, you could be;

Feeling way more confident this year than last year.
Wearing the clothes you actually want to wear.

If you want this to be YOUR summer, start in SPRING.

📩DM me the word

‘SPRING’

to have a FREE chat about how I can help YOU and have you feeling amazing in 10 weeks time.

How to :

Make your diet your lifestyle....

As a Coach I talk about this ALOT, but what does it actually mean ?

Making your diet a lifestyle is about looking at where you are now vs where you want to be and carving a successful path for YOU. One that is Personal to YOU and with a little more purpose and focus to where you want to be. One size does not fit all !!

It’s about building solid habits that fit YOUR current life and adding to those to make it easier to pick the healthier choices than the poorer choices.

Getting the support you need around you so that you can enjoy the process, meaning you show up for yourself, feeling less of a chore and adding more fulfillment to your life.

Use these TIPS & HIT FOLLOW if you found this helpful to your journey.

If you’re struggling to find the balance to create a lifestyle that moves you closer to your goals thats enjoyable and you can see visible and tangible results....

📩 DM me the word ‘LIFESTYLE’ to chat about Online Coaching options.

Pancakes but make them High Protein, Vegan AND easy …

🫡 Gotcha👌🏼

Using
🥄 My Vegan Pancake mix, 50g
🥄 60ml almond milk, mix & cook in frying pan.
🥄 Layer pancakes with 200g Greek Soya Yoghurt
🥄 Top with, 20g melted Biscoff to drizzle, handful of chopped Strawberries 🍓 & a dollop of Heavenly Whipped Vg Squirty Cream 😋

Guaranteed to satisfy 👌🏼

385 calories
22g protein

Give this a go this Pancake Day 🥞

And if you want more High Protein Easy Vegan Inspiration like THIS …

Go ahead and hit the FOLLOW Button & give it a LIKE.

What’s your favourite pancake combo ?

COMMENT BELOW 👇🏼

2 NEW Spaces available for Online Coaching !!!

If you’re sick of coasting and want results but in a way that isn’t a crash diet but instead gives you the tools to make this is a LIFESTYLE … then this is for YOU.

So if you want to feel STRONG, HEALTHY and CONFIDENT and you’re interested in how PLANT BASED foods can help you do all of this. Then I am THE coach for you !!

From; Fussy eaters, gluten free, meat free, diary free, flexitarian, pesci’s, some mix of the above 🤣… I can help !!

I can help you to get the results you’ve been chasing but felt it was always out of reach. Online Coaching brings you the best of what I coach 1-2-1 DAILY but at the fraction of the cost of face to face but with ALL the SAME RESULTS.

👉🏼If you’re ready to TAKE ACTION and you’re interested to know more about how I can change YOUR life too.

Fill out the LINK in BIO ♾️

Let’s chat and let me help answer all of your hesitations and questions with a FREE consultation.

SPACES are LIMITED to ONLY 2, once they’re gone. They’re gone.

Let me help you 🙂

What are the benefits for going plant based one day a week?

Scroll to see why you should be seriously considering including even just one meal or one plant based day a week.

It’s easy, accessible, fun and it benefits your health, fitness & the planet.

When will you start you meat free meal /s ?

Comment below with a 🥦 if you already do this !

Gym bag ‘must haves’ …

So when starting out the gym, it’s important you just get to the gym & go.

However, the more confident you get in your progress you may fancy branching out and finding some of these gym bag ‘must haves’ incredibly handy !!

So what’s in the bag ?

👉🏼Liquid Chalk, this is an alcohol / chalk mix that dries your palms to offer you additional grip. Mainly used in heavier lifts.

👉🏼Long rubber resistance band - great for aiding those pull ups ! Can also come in super handy for dynamic stretching OR adding further challenge to some machines by looping it.

👉🏼Wrist supports, for those of you who struggle to keep a neutral wrist and find your wrists bending backward when over head pressing or bench pressing. This helps to support the wrist by reducing the bend.

👉🏼Grip straps, these are another grip tool. Ideal for the heavier lifts where you want to be physically strapped onto the machine to hit those PB’s or not lose grip before performance.

👉🏼Barbell clips !!! I cannot recommend these enough, I spend all day looking for these !! So I have a back up pair in my bag for the busier days. Get yourself a coloured pair so that you don’t confuse them for the gyms ones and they’re easier to spot, so you’re less likely to forget them !

👉🏼Gloves, now this one doesn’t bother me so much but I know a lot of ladies don’t like to get the gym calluses. If this bothers you, a pair of gloves will keep you strong in the gym and soft hands outside the gym.

SAVE THIS POST when you buy your next lot of gym bits !

All of the above can be bought relatively cheap from Amazon.

If you need more help on which products to by, please DM me. Happy to help.

What did I miss ?

COMMENT BELOW👇🏼

Plant Based Protein Products 😋

✨BRANDED EDITION 💫

So many to choose from, I’ve selected a a cross section of brands to show you different products, flavours and choices.

You’ll notice that some of these branded products are lower in calories and higher in protein.

The WIN on this round is the Quorn Vegan pieces with only 94 calories to 15g protein per 100g !

🔰SAVE this POST for your next Supermarket Food Shop.

🤷🏼‍♀️Which ones did I miss ?

🤷🏼‍♀️Which would you have added to this list ?

Merry Christmas everyone, however and whoever you celebrate your day with have a lovely day 🎄🎅

What to do when it’s COLD 🥶 & DARK and you you have lost all motivation …

Motivation will get you so far but it’s your routine, structure and mindset that will carry you to succeeding at your fitness goals.

What does this look like though ?

👉🏼Get yourself SET gym days and make it routine, this way when it’s Thursday and it’s Leg day and suddenly you CBA … you go anyway because … it’s what you do on Thursdays !

👉🏼Make things EASIER, put your gym bag in your car, so that when you leave work, you’re ready to go. That way no excuses that you went home and fell onto the sofa with Netflix 😏

👉🏼Remove the HURDLES, if you’re finding you’re not going to the gym because of things not quite being ‘right’ change it. Overcome the hurdles, not wanting to train because you’re hungry ? Take a pre workout snack or mini meal. Not an evening workout person, try a morning or a lunch. Removed the hurdles & you’ll find it’ll remove the excuses too.

👉🏼Meet friends at the gym, it’s helps to make sessions more enjoyable but also helps keep you accountable, it’s a lot harder to cancel a gym session when you need to make up BS excuses to tell your friend you’re not coming!

Coaching with PUWP with offer to help you with all of these areas, giving you STRUCTURE, ROUTINE, ACCOUNTABILITY & GROUP SUPPORT!

If you need help with this, CLICK the link in BIO as LIMITED coaching spaces have now opened for January

Want to be the Fittest & Healthiest version of yourself and curious to how I can help you achieve the same thing as my client here?

👉🏼LINK IN BIO - 1 coaching space left to start December.

Get the journey Started BEFORE the New Year fitness rush, make change today and stop saying Tomorrow.

Perfectionism WILL ruin your progress !!

Does this sound like you?

It’s Monday and you plan to hit the gym, 5 times this week. You plan to prep all your meals BUT ….

You had a bad day at work, forgot your meal prep for lunch, so you ordered Gregs with work colleagues and ate the doughnuts on the side on the way to the gym you hit traffic and decide go home.

Instead of trying to correct the day you allow the day to get worse, miss the gym, grab a takeaway and then the rest of the week May as well not bother, as you’re out at the weekend anyway and so you’ll start again Monday.

This week was just too hard, try again next week, must have been the week … not you, right ? 🤷🏼‍♀️ WRONG

You are letting being perfect ALL of the time ruin your progress.

Instead, control the things you can control.
What if, you took control, because not every week will go as planned and how you overcome this that will either allow you to SUCCEED or FAIL.

👉🏼 Accept things aren’t always going to go to plan, have a plan B.
👉🏼Account for the days you might be busier and try not to over plan.
👉🏼Still go to the gym and move, even if it’s shorter sessions or less days, it’ll add up to consistency more than ZERO workouts.
👉🏼Really can’t hit the gym, get walking. Lunch breaks if it means you’re not in an environment where people are ordering out, if possible walk to grab some lunch, call a friend, let off steam from work.
👉🏼NEVER LET A BAD DAY …. ROLL INTO A BAD WEEK !!!

One bad meal choice, one bad day, one missed gym session isn’t the end of the world … but if one of these rolls into a week then you’re at risk of losing you’re consistency & routine.

Then you need to learn how to recognise this and hit stop ✋🏼

Trying to be perfect WILL and IS ruining your progress.

👉🏼Learn how to make your fitness goals fit INTO your lifestyle through habits, mindset & planning.

Having a supportive and realistic coach to help you navigate tough days, hold you accountable and keep you going!!

👉🏼👉🏼Limited Online Coaching Spaces Available to start December.

🔗Link in BIO to grab one!

Stop focusing on what you can’t do and start focusing on what you can.

👉🏼Can’t do 10,000 steps per day, do 1000 more than you’re current average
👉🏼Can’t get the gym x 5 per week, go twice but make them solid sessions.
👉🏼Can’t get to the gym at all this week, focusing on the quality of food.
👉🏼Didn’t have time to meal prep on a Sunday, just make extras from dinner or buy ready prepared meals.

If being PERFECT is what is holding you back, then instead of focusing on what you can’t do, start focusing on what you can and take little additional actions starting TODAY.

There are ALWAYS Little actions you can take to make today a better day not only for health but also to feel like you are achieving.

Setting realistic expectations and being able achieve them what will be the difference between you giving up and succeeding. That feeling of ticking off feels great. The more you feel great, the more you stick to it 🤟🏼

As a coach, it’s my job to take your lifestyle but make it more goal focused. Not everyone’s plan will look the same, as we all have different lives but you can can achieve ALOT with small changes.

If you’re feeling stuck or demotivated, instead of thinking what can’t you do today, ….

what can you do today ?

⚠️LIMITED online coaching Spaces available to start December. To grab one before they’re gone…

🔗Hit the link in BIO

💥 Let’s chat and see how I can help you move from CANT to CAN.

IN 2018, I TURNED 30. I WAS EATING MEAT, DAIRY (ALOT OF IT TOO!) I’D BEEN INCONSISTENT IN THE GYM AND TO BE HONEST IT WAS NOT A PRIORITY. AT THIS TIME IN MY LIFE, GOING OUT AND HAVING HANGOVERS ON WEEKEND WERE MY LIFE. I WAS UNHAPPY WITH HOW I LOOKED. MY 30TH BIRTHDAY (LET’S CALL IT A 1/3 LIFE CRISIS... WHICH IS ACTUALLY REALLY COMMON!) AND A LIGHTBULB WENT OFF. I NEEDED TO SORT THIS OUT. I KNEW MY POTENTIAL AS I’VE BEEN IN AND OUR OF GYMS SINCE THE AGE OF 18 BUT NEVER TRULY OR SUCCESSFULLY MADE IT A LIFESTYLE.
SO WHAT CHANGED ?
I TOOK PART IN VEGANUARY, WHEN ACTUALLY I HAD LITTLE TO NO INTEREST AT THIS POINT OF BEING VEGAN.. EVEN SAW BEING A VEGETARIAN AS AN INCONVENICENCE!! (LOL AT MY PAST THOUGHTS) BUT IT WAS A ‘DIET’ I COULD FOLLOW, WITH DO’S AND DON’TS. I WENT TO THE GYM AND I GOT A COACH MYSELF (A VEGAN PT). I STUDIED NUTRITION & QUAIFIED AS A PERSONAL TRAINER.
THE MORE I LEARNED AND UNDERSTOOD NUTRITION, THE MORE IT MADE SENSE TO ME THAT WE ALL NEED TO BE INCLUDING MORE PLANT BASED FOODS WITHIN OUR DAY TO DAY LIFESTYLE IN ONE FORM OR ANOTHER. HOW CAN FOOD THAT ARE SCIENTIFICALLY PROVEN, CONSIDERED CARNOIGENS (CANCER CAUSING FOODS) BE INCLUDED WITHIN A FITNESS JOURNEY. THE TWO THINGS FOR ME DIDNT SIT SIDE BY SIDE IN THE SAME CATEOGRY AS ‘HEALTH’.

NOW AT THIS POINT I’VE COMPLETLY FLIPPED MY PERSPECTIVE. I’M APPRECIATIVE OF WHAT FOOD CAN DO FOR THE BODY, HOW IT CAN BE USED AS FUEL AND ALLOW YOU TO FEEL GOOD.

ALONGSIDE THIS MY TRAINING TRANSFORMED, I WAS MORE EDUCATED, I WAS MORE CONSISTENT AND I WAS PATIENT ‘AF’ TO THE PROCESS. I WASN’T IN A RUSH LIKE I HAD PREVIOUSLY BEEN FOR QUICK WINS, I WAS CURIOUS TO WHAT I COULD ACHIEVE, HOW STRONG COULD I GET, HOW FAR OR FAST COULD I RUN, HOW MANY PULL UPS COULD I DO? ALL OF WHICH ARE A LONG JOURNEY.

I SHIFTED MY FOCUS FROM A PLACE OF LACK (NOT BEING THIS OR THAT) TO A PLACE OF HAVING. I CREATED MY LIFESTYLE RATHER THAN THE END GOAL.

AND GUESS WHAT..... I’M THE HAPPIEST I’VE EVER BEEN WITH MY FITNESS.

NOW, IF A MEAT OBSESSED PARTY GIRL CAN TURN HER LIFESTYLE AROUND.... AND STILL GET TO ENJOY FOOD, ENJOY LIFE, STILL ATTEND SOCIAL EVENTS AND IT NOT COMPLETLY TAKE OVER MY LIFE.

SO CAN YOU...

👇🏼COMMENTS