Amy Osborne PT & Online Coach

𝐒𝐇𝐎𝐑𝐓𝐂𝐔𝐓𝐒 𝐀𝐑𝐄 𝐒𝐓𝐎𝐏𝐏𝐈𝐍𝐆 𝐘𝐎𝐔..

How many time over the last few years have you lost weight only to gain it back again?

Maybe because every time you try to lose weight.. you have to lost it as fast as possible?

Fat loss isn’t a race!

Committing to sustainable fat loss is committing to anything from 3 months to 1 year (depending on your starting point)..

This in the grand scheme of 80+ years of your life is not very much .. particularly if you only have to do it once!

Now add up the times you’ve lost weight or even just tried and how long you’ve looked the same or reverted back..

Now write that number down and compare it to the 6 months - 1 year one off (bearing in mind that every month of this journey you’ll look/feel better and better..)

There are no shortcuts to sustainable fat loss .. and once you understand that - you’ll make lasting progress!

If you need help on HOW to do this and have accountability along the way.. DM me or click the link in my bio and let’s see if you’re the right fit for the program!

𝐂𝐡𝐞𝐞𝐤𝐲 𝐦𝐚𝐫𝐭𝐢𝐧𝐢 🍸

Finally made the most of the warm evenings 🥰
Sometimes all you need is a cocktail after a long week 🍸


What’s your fave cocktail? 👇

𝐒𝐄𝐄 𝐑𝐄𝐒𝐔𝐋𝐓𝐒 🤌🔥

Just a handful of transformations to give you a flavour of what coaching is about..

When I say ‘transformation’ , this doesn’t just refer to the aesthetic but everything..

Coaching with me we go ‘ALL IN’ .. it’s about habit stacking, movement outside of the gym, training properly in the gym (although not necessary), nutrition, daily wins, managing social events, the list goes on..

But my coaching FITS around your lifestyle and not your lifestyle fits around it..

The ultimate goal is that I give you the knowledge & tools, I support you as much as I can, when you need it - to the point where you no longer need me anymore and you can sustain it for the foreseeable future.. 🙌

If you want results like these, or you’re on the fence about coaching .. DM me the word “RESULTS” and let’s see if we’re the right fit!

𝐅𝐀𝐓 𝐋𝐎𝐒𝐒 𝐁𝐋𝐔𝐄𝐏𝐑𝐈𝐍𝐓..

My aim from now until the end of the year (and beyond) is to help as many people as possible - and I don’t mean just 1-1 clients .. I mean with free content ..

But why?

Because frankly I’m frustrated for you.. there is so much misinformation and coaches feeding you BS that you’re probably in a cycle of confusion .. when all you want to do is lose weight!!

Well I’m here to make fat loss easier .. strip it down.. show you how simple it is!

And yes.. if you need more than this then my DMs are always open .. but for now - take it and run!

Save, share, follow for more! ✌️

𝐇𝐚𝐩𝐩𝐢𝐥𝐲 𝐞𝐯𝐞𝐫 𝐚𝐟𝐭𝐞𝐫 & 𝐥𝐨𝐭𝐬 𝐨𝐟 𝐜𝐨𝐜𝐤𝐭𝐚𝐢𝐥𝐬🍹🍸

📸 dump from a wedding weekend - mostly of me with a drink (or two)..

I preach balance to all of my clients and those who follow me and I wouldn’t be leading by example if I didn’t practice what I preach..

I bloody love a wedding and equally love a good reason to have a few cocktails and let my hair down (literally) once in a while - after all it’s not often I step out of gym or riding gear 😊

Did I feel a bit done in the next day? Yes
Do I regret it? No
Do I feel bad about it? No
Do I change anything this week? No ..

I go back to normal and enjoy the memories 🥰

All in all .. balance is key.

Consistency over perfection every time 👌

𝐂𝐋𝐈𝐄𝐍𝐓 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒 🤌

This is 6 weeks of progress which involved a holiday, weekends away, dinners out .. all on top of an already busy lifestyle!

- 3.3kg down
- Holiday
- Dinners out/ social events

This client has a great knowledge of health and exercise but needed a bit of refinement with her nutrition in order to push the needle forwards and have a macro/nutrition plan tailored to her body.

Diet wise, she is vegetarian so the main focus is making sure she’s getting enough protein in and hitting her targets whilst putting her into a deficit that worked with her lifestyle and managing life events - which she’s doing brilliantly!

A few tweaks as we go and progress is consistent 🙌

Excellent work - watch this space!

If you’re struggling to push the needle forwards with your fat loss and fitting it WITH your lifestyle .. DM me and let’s get your progress underway!

𝐔𝐍𝐏𝐎𝐏𝐔𝐋𝐀𝐑 𝐓𝐑𝐔𝐓𝐇𝐒

Stop stressing about calories burned - fitness watches only need totally be 30% accurate to pass so the likelihood is what you’re seeing is not correct and it’s a waste of your time and energy worrying about it.

Focus on being as active as you can and how you FEEL.

————-

What will matter FAR more that calories burned is the amount you consume

—————-

No you should NOT be losing weight faster - if you’re losing weight rapidly, you’re almost certainly not going to sustain in long term and fall into the yo-yo cycle

—————-

Quality workouts will always be more important & effective than quantity done.
So lift heavy, work effectively and progressively overload on each session.

————

We all get off track from time to time but it’s your response to it that matters more and how long it takes.

Don’t over restrict & punish yourself, follow it up with going back to where you left off the very next meal and stay consistent.. don’t let it turn into more off track, or over restricting which will equal a binge.

—————-

Your nutrition & non planned activity will equate to far more of your deficit than how many times you do ‘killer’ workouts .. you can’t out train a bad diet so focus on these two first and foremost.

👌🥰

‘𝐀𝐁𝐒 𝐀𝐑𝐄 𝐁𝐔𝐈𝐋𝐓 𝐈𝐍 𝐓𝐇𝐄 𝐊𝐈𝐓𝐂𝐇𝐄𝐍’

Firstly - cutest photo-bomber 😍

Someone recently asked me if they should be doing ‘belly fat workouts’ in order to get abs..

If you’ve seen my content then you’ll know that you can’t spot target fat loss .. so you can do as many a workouts as you like but if you’re not in a calorie deficit.. fat loss will not occur.

Building muscle in your abs will require training them with purpose - I train abs as a separate day workout.
I used to have minimal muscle in my mid section so decided to change that! This required training them as a separate muscle group and progressively overloading over time.

HOWEVER

If your nutrition is not in alignment with your training and your goals - you’ll struggle to ‘see’ the muscle you’ve built with definition. Having and will require a certain level of body composition in order to expose them (low body fat, lean muscle) which again will be acquired through your nutrition ..

As the saying goes.. ‘Abs are built in the kitchen’ ..

If you need help with aligning your nutrition with your goals and maximising the results you want.. DM me and I’ll be happy to help!

‘𝐀𝐁𝐒 𝐀𝐑𝐄 𝐁𝐔𝐈𝐋𝐓 𝐈𝐍 𝐓𝐇𝐄 𝐊𝐈𝐓𝐂𝐇𝐄𝐍’

Firstly - cutest photo-bomber 😍

Someone recently asked me if they should be doing ‘belly fat workouts’ in order to get abs..

If you’ve seen my content then you’ll know that you can’t spot target fat loss .. so you can do as many a workouts as you like but if you’re not in a calorie deficit.. fat loss will not occur.

Building muscle in your abs will require training them with purpose - I train abs as a separate day workout.
I used to have minimal muscle in my mid section so decided to change that! This required training them as a separate muscle group and progressively overloading over time.

HOWEVER

If your nutrition is not in alignment with your training and your goals - you’ll struggle to ‘see’ the muscle you’ve built with definition. Having and will require a certain level of body composition in order to expose them (low body fat, lean muscle) which again will be acquired through your nutrition ..

As the saying goes.. ‘Abs are built in the kitchen’ ..

If you need help with aligning your nutrition with your goals and maximising the results you want.. DM me and I’ll be happy to help!

𝐑𝐞𝐬𝐭 𝐝𝐚𝐲 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐩𝐡𝐨𝐭𝐨 𝐛𝐨𝐦𝐛 🥰

Physiques are built in the kitchen.. hear me out ..

Someone recently asked me how to get abs and should they be doing ‘belly fat workouts’..

If you’ve seen any of my content then you’ll know that you can’t spot target belly fat - but you can train your abs like any other muscle group (I train them once a week as a separate training day) .. this will increase strength and build lean muscle if you’re progressively overloading (A year ago I had a very little abdominal muscle compared to now so I made it my mission to change this..)

HOWEVER

In order to have your abs visible, your body composition needs to be optimal (lower body fat with lean muscle) and this will come from your nutrition..

As the saying goes.. ‘Abs are built in the kitchen’.

If you need help in transforming your physique and have no idea how to adapt your nutrition to complement it, DM me and I’d be happy to help!

𝐉𝐔𝐍𝐄 𝐑𝐄𝐂𝐀𝐏 📸🥰

It’s been a busy old month !

4 trips to Devon to guide our riding events, Albus’ first trip to the beach, shooting, managed to stay on top of training.. the list continues.. !

Highlights:
🐎Riding with Mary King & Sara Cox
👩‍❤️‍👨 Down time with my boys 🥰
🏋️‍♀️Training continued nicely
📈Clients still bossing it

✌️out June - on to a ‘quieter’ July!

𝐃𝐀𝐑𝐓𝐌𝐎𝐎𝐑 𝐂𝐎𝐍𝐓𝐈𝐍𝐔𝐄𝐃..

June is always a balancing act between fitness and horse life but it’s not every day you get to guide and ride with Mary King across Dartmoor 🏇

As the saying goes ..

Love what you do and you’ll never work a day in your life 🥰

𝐂𝐋𝐈𝐄𝐍𝐓 𝐖𝐈𝐍 🔥

In January this client began her journey wanting to know/understand what to do in the gym in order to reach her goals .. as she was just doing the same thing week in week out and not seeing great changes.

Her goals:
- Reduce body fat
- Increase muscle tone & definition
- Improve all round physique to become happier with how she looks
- Improve gym confidence/knowledge

*note.. she was reluctant at the start to lift any heavier than she was currently doing & had lack of confidence in some exercises due to prior hip injury!*

So we made a plan that was specific to her goals;
- replied ranges were varied
- exercises were specific and bespoke
- Progression expectations were laid out & each mini goal met was celebrated each week
- Every phase was/is being monitored and tweaked so progressions is still flying

The current state of play:
- Body fat reduced
- Definition & muscle tone popping
- HUGE strength increases!
- Confidence in own ability & hip sky rocketed
- New drive to keep progressing
- New confidence in the way she looks and feels about her body
- Less worry around lifting heavier

I’m extremely excited about how far she has come so far and the direction we are taking it!!

Watch this space!!

——————

If you find yourself doing the same thing and not really seeing any changes towards your goals then you may need a plan that is designed in alignment with you!!

DM me and I’d be happy to talk this through 😄

𝐖𝐄𝐄𝐊𝐄𝐍𝐃 📸

Just living my other life 🥰🏇

𝐂𝐋𝐈𝐄𝐍𝐓 𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌𝐀𝐓𝐈𝐎𝐍 🤌😍

Rebecca had an INCREDIBLE transformation - both in body, mind & lifestyle! I’ll let the post speak for itself …

The most important part of this is that she is 1 year in and easily maintaining her weight without me and has the knowledge and know-how to do so!

None of this was with restriction, crazy exercise or cutting out anything she enjoys - it was about working WITH what she enjoys, what her body needs and managing this all around a busy work life.

I still check in on her and vice versa if she needs a bit of guidance but for the most part she’s absolutely smashing it!

Nearly 20 KG down and more confidence and happy in herself - this is how every woman should feel!

It’s my mission in life to transform the lives of women who feel like this and turn them into the woman they ARE and deserve to show up as!

So if you’re sick of how you look, tired of feeling uncomfortable in photos or clothes.. maybe you have your own wedding coming up?
Or simply want to become the woman you desperately want to be - DM me and I would love to chat with you 🥰

𝐇𝐀𝐁𝐈𝐓𝐒 : 𝐓𝐇𝐄 𝐒𝐍𝐎𝐖𝐁𝐀𝐋𝐋 𝐄𝐅𝐄𝐂𝐓

Feeling stuck on your path to progress? What if small wins could lead to massive changes? 

The snowball effect is a simple approach to FAST action. How?

By prioritising progress, no matter how big or small.

Think of your goal as a snowball at the top of a hill... 

Initially, your goal is just an idea, a small snowball ball that needs a gentle push to start moving down the hill…

But the “gentle push” is the start of something big…

Each step builds your experience and confidence, growing the snowball. And before you know it ..

You’ve formed a new habit and the ball is rolling at flying speeds.

Example:

Let’s say you walk for just ten minutes a day. Simple, right?
Over the course of a year, your ten minutes a day stacks to over 60 hours of health boosting exercise…  

By simply commiting to starting with ten minutes per day!
The trick is to get the ball rolling with something easy, and build bigger from there.

I’m Amy and I create content to help live happier and fitter lives. 
This approach is something I use with all of my clients because habits are the foundation of creating the lifestyle you need to achieve your goals and must be approached sustainably.

Do you have need help to build better habits?

Double tap & hit follow for more!

𝐀𝐌𝐘 𝐈𝐍 𝐏𝐀𝐑𝐈𝐒: 𝐒𝐞𝐚𝐬𝐨𝐧 𝟏

Good food, good company, good music 💃

& a great step count 😂

you were fab!

𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐂𝐔𝐃𝐃𝐋𝐄𝐑 💕

𝐁𝐀𝐍𝐊 𝐇𝐎𝐋𝐈𝐃𝐀𝐘 𝐂𝐇𝐄𝐂𝐊𝐋𝐈𝐒𝐓

The sun is out, you've got a long weekend.. it's normal to over indulge and fall off the band wagon a bit!

So here are 5 things to do before starting a fresh week.

𝐋𝐔𝐍𝐂𝐇 𝐈𝐃𝐄𝐀𝐒 < 𝟒𝟎𝟎 𝐂𝐀𝐋𝐒

Some lunch Inspo..
All High protein, 20-25 mins preparation so no excuse for meal prep!

~ Chicken Pesto Bagel
~ Chicken Caprese Pasta Salad
~ Crispy BBQ Chicken Wrap
~ Tuna Omelette with fruit salad

Follow for more meal ideas - next up: Snacks!

𝐇𝐎𝐖 𝐓𝐎 𝐒𝐓𝐀𝐘 𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐓

It's normal to find it hard to begin with! You're changing your routine .. trying to start something new which is upsetting your current balance.

This is a pivotal time and will set the course for what's to come.. and this is where having a coach to help you structure your schedule and give you accountability can be invaluable.

Persevere until a point that these changes start to become habit..
Eg. Walking every morning becomes normal and when you miss it for a day you notice how you don't feel as good..

Eg. Fall in love with the process 👌

Write down a list of your 'why's' ..
Why do you want to change the way you look?
What is it that makes you feel bad about yourself currently,m

That way when you feel weak or like you're falling back to bad habits.. you can remind yourself of these reasons and that you're doing the right thing by pushing through ..

If you find this useful.. save, share and follow for more ✌️

𝐀𝐑𝐄 𝐘𝐎𝐔 𝐆𝐄𝐓𝐓𝐈𝐍𝐆 𝐄𝐍𝐎𝐔𝐆𝐇 𝐒𝐋𝐄𝐄𝐏?

My clients know that I take sleep seriously .. especially as most of us don't prioritize it!.. but this is one of the FUNDAMENTALS when us comes to making progress..

Firstly.. what is the optimum?

Most adults need between 7.5-8.5 hours of quality sleep in order to function optimally.

It is during this time that the real recovery happens, through protein synthesis and human growth hormone release.
It also gives your brain the chance to refresh and maintain normal function.

Recovery, performance, muscle growth and brain function will take a backward step if one does not prioritize sleep, so if you're feeling unmotivated, short on energy or hitting a plateau with your program. .. have a think about how much good quality sleep you are getting!

Personally I sleep at the LATEST 10.00pm during the week as I have early starts and I will always notice if I go over even by half an hour when it comes to how I feel and my training the day after.

So set yourself an actionable task this week to improve your night time routine.. set yourself a time you will be switching the lights off (and putting your phone away!!) and then an hour before then give yourself time to unwind.. dim the lights, relax, switch off - your body and progress will thank you for it!

If you have a fitness goal - all factors must be aligned!

•
•
•
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𝐒𝐓𝐄𝐏 𝐃𝐎𝐖𝐍 𝐅𝐑𝐎𝐌 𝐓𝐇𝐄 𝐓𝐑𝐄𝐀𝐃𝐌𝐈𝐋𝐋 ..

It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain.
It's simply the case.

While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also help shape your physique.

While lifting weights can help you build muscle mass, you need to be in a fairly sufficient surplus of food, shifting weights with purpose & progressively overloading regularly.. but even then, particularly as a female with lower levels of testosterone, it's pretty hard to build that kind of muscle even over a long period of time.

I'm not saying cardio is bad, it's a key part of your health and there's an important place for it, but why not take it outdoors where you can enjoy nature. A combination of both will certainly amplify your achievements !

My guess is that you jump on a cardio machine because you're not sure what else to do & the thought of being amongst the men is a scary one.. am I right?

If yes, DM me and let me help rectify this! The results you're after are well within reach with a little guidance 🥰

If any of one these are your goal, then lifting weights will only help you!

Fat loss
Changing your physique - better legs, killer b***y!
Building strength
Confidence
Being a boss bitch!

Let's achieve those goals! www.all-in-coaching.co.uk

𝐇𝐄𝐀𝐋𝐓𝐇𝐘 𝐑𝐎𝐂𝐊𝐄𝐓 𝐅𝐔𝐄𝐋 𝐁𝐀𝐍𝐀𝐍𝐀 𝐁𝐑𝐄𝐀𝐃..

If you're in of good pre workout foods or just looking for some super fuel before your next leg day.. hit this up!! Perfect if you're in your off season !

Also makes a great breakfast, keeping you full for hours.

Super quick to make!

MACROS per hefty slice:
130 Cals
C 26g ~ F 2g ~ P 3g

Only 5 Ingredients:

~ 180g Rolled Oats
~ 4 Large Banana (300g)
~ 2 Large Eggs
~ 6 Tbsps Honey/Agave/Maple (or I use sweet freedom butterscotch syrup)
~ 1 tsp Bicarb soda
~ 150g choc chips (optional but included in macros)

:

1. Preheat oven to 180°C and prepare loaf tin
2. Blend everything apart from choc chips
3. Fold in chips
4. Pour into tin
5. Bake 35-40 mins until skewer comes out clean.

Tag a freind who needs this !
Enjoy!

𝐂𝐋𝐈𝐄𝐍𝐓 𝐖𝐈𝐍𝐒 🏆

When your passion is your career, you never have to work a day in your life.

My job is not just about the physical changes made to a client's body.. it's so much more than that.

It's about the changes you make to their mindset, their habits, their relationship with food... all in all - their LIFE.

I loveee my job and comments like these just fuel my fire! I'm a Sagi after all!

If you'd like to become one of these success stories, DM or click the link in my bio 🥰

𝐑𝐄𝐆𝐀𝐈𝐍 𝐂𝐎𝐍𝐓𝐑𝐎𝐋

Eating triggers can be sneaky, creeping up on you after a long, stressful day at work and don't only prey on negative feelings of stress/ boredom but also moments of celebration and joy! Either way, it's a form of comfort. .

In most cases, the reason we predominantly go for foods high in calorie density, is physiological. Food, especially sugar and carbs, set off a release of endorphins, giving you a sense of feeling complete and feeling good.

But the feel-good chemicals don’t last forever.

In fact, often they're followed with crippling guilt & self hate, leading you to over restrict the following day.. and so, the BINGE-RESTRICT cycle repeats itself.

If you find yourself wanting to order one of everything off ubereats or jump into the restaurant buffet, take a look at the bigger picture. Why?

Are you stressed/anxious? Write this down the negatives from the day.

Are you legit hungry? Write down everything you ate that day.. The real culprit might be your restrictive eating patterns.

Are you bored? Ask yourself if you're just looking for something to preoccupy yourself if you're feeling alone.

Are you just happy to be around friends & overwhelmed by the menu?

Whatever the case, only you have the power to put the pizza down.

Once you have identified the reason(s) .. then you can decide how to manage the situation.

Stressed/sad.. why not instead have things in your fridge which are nutrient high, low calorie which will give you the same comfort without the guilt?

Hungry.. get yourself a fullfilling meal based around a protein of your choice which will leave you feeling full and satisfied.

Boredom.. quickly give yourself a task you know you've been putting off ! Or chose one of self care that will redirect your attention. Eg. Paint your nails. Tidy up.

Social gathering/meal.. prepare ! Look ahead at the menu and plan what you're going to eat so you don't give in to the temptation!

My clients have overcome their complicated relationships with food through the support and knowledge I continue to give them.

If you would like to change your relationship with food and achieve balance in your life, DM me 🥰

𝐀 𝐒𝐔𝐂𝐂𝐄𝐒𝐒𝐅𝐔𝐋 𝐑𝐄𝐕𝐄𝐑𝐒𝐄 👌

Update:

First big check in this morning of the New Year and I'd call that a pretty successful reverse 1 month on from my show.. and let's not forget we had Xmas in between!

Current plans:

EAT ➡️ GROW ➡️ BUILD ➡️ IMPROVE

Operation: get massive legs & 🍑 .. 🤣

Remember, this is YOUR YEAR! No one else's.. focus on YOU and if you want to change your physique this year - Send me a DM.. I'm very friendly and happy to help!

🥰

#🍑

𝐂𝐔𝐓 𝐎𝐔𝐓 𝐓𝐇𝐄 𝐅𝐀𝐅𝐅 ..

𝐖𝐈𝐓𝐇 𝐓𝐇𝐄𝐒𝐄 𝐌𝐄𝐀𝐋 𝐏𝐑𝐄𝐏 𝐇𝐀𝐂𝐊𝐒..

Meal prep can seem like a right faffff.. but it's sooo worth the time !! Especially if, like me, you're constantly on the go.

Ignore the lack of excitement in the picture I've shared.. that was taken during prep so it was never going to be anywhere near gourmet .

Anyway..
Tips to consider:

~ Firstly, get the right containers, which are a) big enough b) secure enough and c) suitable for freezing and being microwaved.

~ Write down your meals so you know exactly what to put on your shopping list and don't forget anything.

~ Use frozen fruit & veggies - this will cut down on prep time and save ya ££.

~Get yourself a whole rotisserie chicken and use in several meals

~ Use your appliances: your Instant Pot, slow cooker and rice cookers can free up your hands (and your mind) so you can focus on other things

~ Go for simple ingredients which you can repurpose in different ways for different meals.

You'll thank yourself later..

# ingredients

𝐈𝐭'𝐬 𝐨𝐤𝐚𝐲 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞𝐧'𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐲𝐞𝐭!

Maybe you don't know where to start? Or how to find the motivation??

Here are some things that may help you take that first step:

1. Delete Guilt - no one set a rule that you have to start Jan 1st.. it's your life, your goal, your body = your decision! If you want a few more weeks chilling.. you do you !

2. Find your why - identify WHAT your goal is .. lose weight to fit a dress, gokiday, feel better about yourself in a bikini etc.. focus on this and remember you're only doing this for YOURSELF.

3. Make it easy - allow it to fit easily into your life. Inconvenience in the enemy of coherence !

4. Get a cheer squad - find friends and family that will support you and help you stay on track!

5. Get help - Find yourself a coach who understands your goals so you have the guesswork taken out !

6. Make it fun - spend some time exploring the kind of exercise YOU enjoy!!

7. Reward yourself - set mini goals and give yourself a pat on the back!!

DM me if you been help on your journey this year !! 🥰