HEV Fitness & Nutrition

Weekly round up 🩷🙏🏼

1 - Friday sesh with my gorgeous client 🥰
2 - appreciating London - I have a slight obsession with white chocolate matcha
3 - upper body session going down 🤩
4 - forever grateful for the sunset 🌅
5 - gym selfie
6 - this is what coaching is about!! I love changing lives ☺️ this particular client went from no gym sessions, now to training on holiday and actually wanting the push because she feels GOOD!
7 - putting myself out my comfort zone - I’m a professional dancer but I’ve never entered battles… I entered my first one last year at 27, 2nd one now at 28.

You are NOT too old to start something new. You are not too old to make a change to your health, physically and mentally. Surround yourself with better and do something pushes you past your limits ☺️

Have a beautiful Saturday 🩵🩵

Weekly round up 🤍

1 - trained & felt great
2 - tuck pull ups (hard). But I love doing new things and seeing what my body can do!!
3 - an incredible butter chicken kebab at
4 - studio time
5 - lunch dates with 🫶🏼
6 - I’m officially a white chocolate matcha girly
7 - some more strength (didn’t feel like it though 🤣)

A super busy week for me. I’m nearly at exam period to become a qualified nutritionist and I’ve been stressed!!

But to make that better, I’ve been focusing on things that make me feel good so that I don’t go into the hole🙏🏼

Grateful for the people and environment around me 🤍

A few things I’ve been thinking about whilst being away 🫶🏼…

The last couple of months have been weird for me, not in bad way, it’s just had me thinking A LOT about things

Certain things in my life haven’t been aligning so I’ve taken a step back and really tried to focus on what is right for me right now

I truly do think it’s amazing the way our body can tell us if something isn’t right 😅

And the more we tune into our body and listen to what it needs, the happier we become

A part of that is what we eat, and how much movement we get into our body

It helps us calm our nervous system, and have clarity in things

When we sit and stress about things without taking care of ourselves, we will never have a clear answer

So anyway I just wanted to share this because nutrition and training is truly such an important part to any part of our lives:

- career
- physical health
- mental health
- relationships

The list goes on ☺️

Grateful for where I’m at, and I am where I’m supposed to be

As are you!

3 months of the year left to focus on what aligns with us and keep filling our body with things it deserves ✨

Why is it that prioritising our health and showing up in the gym every day is often seen as ‘weird’ by society? 🤔

In a world where we’re constantly bombarded with quick fixes and shortcuts…

Choosing to take control of your well-being should be celebrated, not questioned!

As much as it feels good to train for a great physique, the gym isn’t just about aesthetics.

It’s about building strength, longevity, and mental clarity.

Every time you step into the gym, you are investing in your future selves ✨

So let’s redefine ‘normal.’

Showing up for yourself is and should be seen as normal.

Your body, mind, and overall health deserve it!!

Just a food for thought on this rainyyyy day!!

Happy Saturday beautiful people 🩷🩷

INCREDIBLE progress from my client Freddie ⬇️⭐️

I have been working with Freddie now for 9 weeks, however this is just the last 4 weeks of progress.

His goals at the beginning of the 12 week programme were to:

• lose body fat
• lean up
• get stronger
• get into a healthy lifestyle routine

& he has done EXACTLY that 💪🏼

Freddie trains at 6am 5 days a week, whilst running his own business and also having a family !! 🤩

This works for him, and he is getting results out of the work he is putting in!

Results don’t come with just having a coach, you need to do the work too! 😁

I cannot wait to continue working with Freddie on his journey and see what more we can achieve 💪🏼💪🏼💪🏼💪🏼

Proud coach! Let’s go ✨

If you would like to work with me 1-1 online and truly become confident within yourself then drop me a DM and let’s have a chat about how I can help you 🤍

Today’s affirmation “life has ups and downs but I stay calm & grounded no matter what” 🫶🏼

We cannot control what happens in our life sometimes

But we can control how we react to situations

If you’re feeling like nothing is going right at the moment, whether that’s with your training, work, relationships etc

What can you do to help your mindset around this?

What can you do to ground yourself?

I’m speaking from experience, I used to react to things that hurt me, that stressed me out, that made ‘ruined’ my day

And it takes a lot of work to get out of that angry headspace!

But as soon as you start grounding yourself and take a second to breathe, everything improves.

Get your body moving, be around nature, journal, relax

Whatever that is to you that you KNOW will help you - prioritise it!

You cannot be the best version of yourself if you don’t ✌🏼

Is protein important in your diet?

YES.

Here’s 3 simple reasons as to why it should be a focus on your fat loss journey:

1 - satiety
2 - muscle retention
3 - recovery

A lot of people expect to lose fat or build muscle, yet their nutrition is at the bottom of their list.

Focus on your nutrition (however you do this will differ for each of you) and you will see results!

Start with tracking your protein intake, you don’t need to track calories for this.

If you need more guidance on your fat loss or muscle growth journey, drop me a DM now 💪🏼🙋🏼‍♀️

HERE’S HOW MY CLIENT LOST 4 STONE 🚀⬇️

Leevan has been doing 2 weight training sessions a week, and 1 cardio session.

Just 3 hours per week!

Consistently 💪🏼👏🏼

Alongside this Leevan has changed his lifestyle, and made healthy changes.

• he has increased his weekly step count
• reduced the amount of takeaways
• prepped his meals (nothing crazy - just a Sunday big batch ready for the week!)
• increased his daily sleep amount
• has listened to me as a coach but also communicated with me when needed

I am SOOO proud of Leevan.

When you take the first step in the journey, you will see results.

Until you do that, you won’t. It’s as simple as that!

With Leevan now feeling 10x more confident and having a complete lifestyle change - he’s even more determined to keep getting stronger in the gym, lose more fat and build more muscle!

Here’s to the next few months 👏🏼 let’s see what we can achieve!

If you want to achieve results like Leevan, then drop me a DM with the word ‘SUMMER’ now to get started on your journey ⬇️

Are you finally ready to take control of your health?

In this 12 weeks I will help you lose fat & keep it off.

I will help you increase your energy,

Build your confidence in the gym and yourself,

Help you to build healthy eating habits without cutting out your favourite foods,

& give you a body that you feel confident in.

If you are looking for 1:1 support in these areas, then this is for you!

You will have access to my all-in-one app - your tailored workout, nutrition, education videos & more.

STARTS - 3RD JUNE

DEADLINE TO APPLY - FRIDAY 31ST MAY

Drop me a DM with the word ‘summer’ to book your place now 💪🏼🤍

Have you ever noticed how the company you keep influences your journey?

Whether it’s in fitness, career, or personal growth, the people around us play a significant role in our success.

Surround yourself with those who inspire, uplift, and challenge you to become the best version of yourself.

People who will give you positivity, encouragement, and accountability.

When your circle shares your goals and values, progress feels effortless.

And also, be mindful of negative influences.

Toxic energy can hinder your growth and cause more lack of confidence!

Remember, you have the power to shape your surroundings 🫶🏼

Tag someone who uplifts you and share the importance of a supportive community 🌟⬇️

Transformations are about so much more than physical changes - here’s why ⬇️

In a world that mostly measures success by numbers on a scale or inches lost, it’s easy to forget that true transformation begins in the mind.

Yes I am a fat loss & confidence coach.

And yes, I know fat loss leads to confidence in most people.

However, I will always be straight up and honest with you guys.

Confidence is not ALL down to just fat loss.

It’s about focusing on your self and building a healthy mindset that fuels SUSTAINABLE progress.

When we prioritise a positive relationship with our bodies, our approach to fat loss shifts.

We stop chasing a number and start embracing our daily and weekly wins.

This shift in mindset not only enhances our physical results but also increases our overall well-being.

If this resonates with you, hit the like button 🤍🫶🏼

Thank you so much for all my lovely birthday messages I really do appreciate them 💗🫶🏼 very grateful for another year on this planet - here’s to the biggest year yet!

Early birthday celebrations with the girls & the start to some needed time off 🤍

Finally… it’s out 😁💗

It’s been a while since I’ve done a challenge, so I’m super excited to share this with you!

Are you lacking confidence?

Are you not sure where to start in the gym?

Are you struggling with your relationship with food?

Are you struggling to drop those dress sizes?

Then this is for YOU ‼️

As you probably know my coaching is very much 1-1 based and I care about each and every one of my clients.

This 8 week challenge will include:

• access to my all-in-one HEV FITNESS app
• workout programme tailored to your individual goals
• nutrition guidance tailored to your individual goals
• weekly 1-1 check ins
• weekly education community calls
• bi-weekly 1-1 catch up calls

This challenge WILL push you, and it WILL also educate you on how to sustain healthy habits moving forward for your fat loss or muscle gain goals.

You will NOT be doing another fad or restrictive diet ‼️

🚀 START DATE - Monday 1st April (how satisfying on a Monday too 😁)!!!!!

🚀 DEADLINE TO APPLY - Wednesday 27th March

Drop me a DM with the word ‘SUMMER’ to apply ✨✨✨✨

ONE thing stopping you from achieving your goals👇🏼

Comparing yourself to others!

If you’re constantly looking at someone else’s body

Or how successful they are

Or what they’re ‘achieving’ daily

You are setting yourself up for failure.

Why?

Because no one’s life is the same:

• your schedule
• life struggles
• work
• relationships

& the most important one - your body is not someone else’s!

Why are you trying to achieve something your friend has done or have a physique that your favourite influencer has?

Take inspiration, but stop comparing.

Have a beautiful Saturday 🫶🏼🤍

This week has been a bit of a rollercoaster for emotions for me, for a few reasons

But the one thing that’s getting me through is knowing I’m going to train 😅

You might think I’m crazy but hear me out…

Exercise is scientifically proven to increase your mood!

It releases endorphins.

If you hear this word a lot of the time but you’re not sure what they are, they are your brain’s FEEL-GOOD hormones 🚀

They reduce stress and improve your well-being ✨✨

Not only this, exercise improves your sleep and we all know that lack of sleep leads to grumpiness 💁🏼‍♀️

So if I can improve my sleep and avoid being more moody, why wouldn’t I?

For me, training is:

• 1 hour that I get to myself out of the whole day
• Stress relief
• Anxiety relief
• Overall mood booster

So this is your mid-week reminder to get your training in this week.

Whatever that is, moving is better than not moving.

Be grateful for the fact your body can move how it does 🙏🏼

Have a beautiful week people 💗🫶🏼

Professional Dancer Jennifer showing an incredible journey of self growth, resilience and confidence 🤍

Jen came to me as she wanted to update her dance portfolio with some gym pics 🚀

& it proved to be a hard journey, but she smashed it!!

Training for a photoshoot isn’t easy but I don’t approach it with clients how a lot of coaches too (each to their own, no slating!)

The process is about building confidence through training, pushing your physique to the next level.

And yes, in the proceee you will lose fat or build muscle (or both) depending on your goal!!

But most importantly you can have a shoot at the end of the process and feeling INCREDIBLE ✨

Jen actually achieved all of this with MANY ups and downs, all whilst filming a HUGE film coming out this year 🤩🤩🤩

So proud of my girl for taking on new challenges the last year, the shoot being one of the first…

& now a new challenge with making her debut on her first boxing match 🚀🚀

Here’s to building a team of confident women 🫶🏼

Let’s talk about setting boundaries ‼️

With other people.

And with yourself.

First things first, they are not restrictions!

Boundaries help you to prioritise,

Stay focused,

Guide you toward your goals,

And create the space you need to build self love and confidence.

If you can’t set boundaries, you will more than likely be accustomed to people pleasing which we don’t want to do!

Do what works for you, do what’s right for you and keep the focus on that 🫶🏼💗

P.S. new gym pics pending!! 🥵

✨ Client Testimonial ✨

Messages like this from clients, whether it’s half way through their journey or at the end ARE THE BEST.

There’s so much going on in your head when you start a coaching programme or start the gym…

❌ Anxiety

❌ Fear of judgment

❌ Not knowing what to do

❌ Lack of confidence

But Katy is another incredible example of what you can achieve when you just START.

As your coach I’m here to guide you and make you feel AS comfortable as possible in a gym setting.

Whilst also achieving some amazing lifestyle changes 🥰

Katy I’m so proud of you!! 1 year down and you’ve achieved all of this physically AND mentally 🥹💗

Continue the hard work, I can’t wait to see more of your journey 🤩

How is January nearly over?!

Time flies when you’re having fun and working hard 🥵

1 month down of the year and my February intake for online clients is now open 💪🏼

So proud of my team so far this year!!

Here’s a few of my clients results from 2023.

My 12 week programme is about building your confidence up whilst losing fat and building your physique 🙏🏼

Confidence starts with stepping out of your comfort zone!

All of which these ladies have done.

Now is your time ✨

I have 5 slots available 💗 apply via the link in my bio now!

People think getting into shape is having no life and being obsessed with the gym…

But getting in shape is actually in fact just putting yourself and your health first ‼️

Yes, hear me out…

You are a different size to everyone else

You’re a different shape to everyone else

You’re a different human to everyone else!!

So getting into YOUR best shape is YOUR journey only.

It doesn’t need to be done with a low calorie diet, excessive exercise and no social life.

So I’m telling you there’s a lot more to the journey of myself and all my clients than just the end results.

It’s a lifestyle change

A mindset shift

All whilst bringing your confidence to a whole new level!

If you’re struggling on where to start with your self confidence and fat loss journey, drop me a DM 🫶🏼💗

P.S. the blue hair was another level of confidence and not giving a sh*t what others think 🤣

Now we are back to the grind, I’m just reflecting on an incredible year 🫶🏼🙌🏼

Here’s a few of my ladies & lads who’ve achieved some incredible things this year!!

It won’t let me post more than 10 🥲

Yes there’s all pics here and nothing on how they feel, but most people come to me for fat loss or muscle gain goals alongside their confidence building and lifestyle change💪🏼

So I wanted to share how well they’ve done with these goals!

I will explain to you now that using pictures is one of the BEST ways to see your progress!

Here’s to another year of more life, physique and mind transformations 🙌🏼🤍

Last session and filming done for 2023 ☑️

Thank you to everyone who’s trusted me this year, past present and future clients… I wouldn’t be where I am without you 🤍

Just another one of my gorgeous ladies who is doing incredible 😍💪🏼

Davena came to me because she wanted consistency and to actually start seeing results!

There’s no doubt that you can see she works so hard!!

Davena trains 4x a week plus cardio, consistently!!

& guess what?

She has been on one holiday and also has a social life ✨🍸🥂🍷

No one who comes onto my programme has a restricted diet, and this works 🙌🏼

Davena has lost body fat 💪🏼

Gained muscle (look at those abs and glutes!!) 🍑

And she’s 2kg down (although this wasn’t the main goal)!

For reference, on the last pic:

The middle picture is 12 week progress!

& the last is 16 weeks 💪🏼🍑

I’m so proud of you 🤍

Let’s continue the push in 2024 and keep the confidence levels to a high ✨🫶🏼