Martena David
Martena Fit provide fitness tips, nutritional advice and personal training services in West London.
11/01/2024
Online client Sara ♥️ I’m going to share a few things with you that we did to achieve nearly a 4.5kg weight loss goal and a total circumference body reduction of 8cm in a little over 12 weeks. 🙌🏽🔥
Firstly, let me share …
WHAT WE DIDNT DO ❌
- Restrict her diet.
- Make her workout and train everyday.
- Set unrealistic goals.
- Force anything that she didn’t enjoy.
- Not communicate with each other.
WHAT WE DID ✅
- Discussed her goals and WHY she wanted to achieve them.
- Personalised her meal plan that suited her schedule as a student and her halal preferences.
- Her workouts were all home based with a total of 3 x sessions a week.
- Her programme was structured and aligned with her goals.
- We adopted a sustainable approach so that she could commit to this for over the 3 month period.
- We checked in weekly and I set her goals and targets to achieve for the following week to allow for progressive changes.
Beyond proud of her for sticking to the plan. Trusting me with her goals and committing to the journey 🙌🏽 as a result she achieved beyond what she set out to do and I’m eternally grateful I got to help her achieve it ♥️
If you’re looking to make some real long term sustainable changes that work with you and your lifestyle.. drop me a DM or fill in the form in my bio and let’s have a chat ♥️
I have no doubt in my mind that you’re capable of achieving your goals with the right guidance and tools 🫱🏽🫲🏾♥️
03/12/2023
If I could tell you.. that life has felt like it’s forced me to into spaces and places physically and mentally that (I have in my own head) felt unprepared for.
And if I could tell you, the last 3 months life has felt like an unfamiliar challenge. One that I haven’t experienced before but I’ve been keen to learn and navigate my way through.
I’d tell you that life has welcomed people into my life and removed what’s not meant for me.
I’d tell you that although the last 3 months have felt like some of my biggest challenges to date.. Im still a believer in its leading me to who and what is meant for me.
I cannot tell you that I haven’t lost my way, or myself at times in the last 3 months.
And I cannot tell you that I haven’t been close to giving it all up. That I haven’t let every aspect of my life slip, from business to personal.
But what I can tell you is I chose to trust the process and keep going.
You see, life’s journey resembles any other.
If I were to compare it to your own fitness.. I’d guarantee youve had days/weeks possibly months you’ve dropped off and wanted to convince yourself this wasn’t for you.
That maybe, you should just accept where you are and this is a good as it gets for you.
But do you know what happens when you choose to get back up and keep going and keep pushing through?
You evolve. You grow. You build. You become. You step into YOU.
A new you, that’s ready and prepared for life’s challenges.
Challenges are not a negative part of life, they’re your reminders it’s time to level up.
And as hard as things may be and may feel for you right now I promise you, your YOU is waiting to meet you on the other side.
All they need is for you to keep going and keep pushing through. Right now.
Don’t give up on yourself. Your YOU is waiting ♥️ xx
05/09/2023
As always, what I personally eat is probably not beneficial to you in the slightest BUT … 🧐
I think it’s so important to actually be so transparent with how I structure my meals and also how I fuel my body regularly. 🙏🏽
If you’ve followed me for a while you’ll see Im a big foodie 🌝
I often get ‘HOW ARE YOU NOT MASSIVE’ 😂
Believe me, if I could eat doughnuts all day and feel great and nourished I probably will. 🥲
But as much as I show you that part I think it’s important to be honest, transparent and real with what I actually eat daily. 🙌🏽
You’ll see it’s not restrictive.
It’s nourishing.
It’s wholesome.
It’s delicious.
Eating well doesn’t mean boring and tasteless. I genuinely really enjoy the food I eat. I feel really good, I stay on top of my goals and I look forward to eating real good food.
Hope this helps with either meal ideas. Structure or helps you understand that good nutrition is vital for everyday wellbeing ♥️
If you’re someone who struggles with meal planning, structuring your meals or what and how to eat…
I can put together a full personalised meal plan specific to you and your dietary requirements alongside a full personalised training plan🫶🏽
Hit the link in my bio and fill in the application form, I’d love to help get you to your goals 💪🏽
03/09/2023
Never enough words for how proud I am of this one 🥵💪🏽🔥
Yes a huge physical change but ALOT of groundwork and habit changes too that led to this. 💪🏽
And an absolute JOY to work with ♥️
I genuinely attract the best clients 🥹🙏🏽♥️
If you’re looking to make a change, to feel good about the body you’re in and to adopt a mindset shift when it comes to your training and nutrition….
Fill in the application form that’s in the link in my bio and let’s schedule a chat.
I’d love to work with YOU! 💪🏽♥️
01/09/2023
Sis, do you remember when last weekend I said that I didn’t know if I was going to fit into my dress for a night out 👀 LOL!
This is my social proof of the dress from last year and from last week where I’m currently 6KG heavier…
Let me also start by saying I love me at both. I’m not looking for validation here..
What the number on the scales is really irrelevant to me.
(That’s after ALOT of mental work done to detach myself from that number. Yes I’ve been there too.)
Anyway, 6KG heavier me feels so f*ckin sexy and so f*ckin strong that me not fitting into this dress would’ve actually been hilarious..
But I did fit into the dress. And I filled it out NOICELY 🤌🏽
I know I’ve added mass here (Thank you my Summer Strong programme 🙌🏽🧡)
The point is.. if you don’t find happiness where you’re currently at, you’ll never find it in a dress size or in a number that stares back at you on the scale.
The point is also.. your scale weight is never the whole picture or your progress or a true reflection of what you’ve achieved.
You cannot live in fear of scale weight because you will make your life miserable.
When your goal is to ‘tone up’, add muscle, lose body fat, change body composition you need to understand that scale weight is most likely not going to change drastically…
And actually the you may even in your journey see an increase in scale weight.
Is that a bad thing??..
Well…. My dress says no. 🌚
30/08/2023
Just a few of me and my team currently killing it 🤩💪🏽🔥
A daily dedication to showing up, giving it your all and reaping in the rewards 🙏🏽
I am so proud of my girls. Each journey so different, so unique but each one of them on a winning journey 🫶🏽♥️
Jus read the testimonials 🥹 PROUD COACH! 🙌🏽🙏🏽
If you’d like to start your journey and start seeing and feeling results.. 💪🏽
hit the link in my bio and fill in the application form.
Im currently taking on September intake of clients and I’d love to help YOU! 👊🏽♥️
23/08/2023
Cannot begin to tell how proud I am of this clients journey so far! 🤩🙌🏽🔥
Just over a month in and those physical changes already! 😮💨💪🏽🔥
But not just that, this client’s confidence in the gym has sky rocketed and I’m SO proud of that alone 🚀🫶🏽♥️
If you’d like to join September intake for my online coaching, please fill in the form that’s in the link in my bio ♥️
I’ll get you booked in for a call and we can have a chat about how we can plan and programme for you to achieve your goals 💪🏽♥️
10/07/2023
If you’re looking for some help, guidance and support for your own fitness journey & transformation.. drop me a message. I’d love to help you too! ♥️
Or fill in my form and I’ll get in touch with you xx
https://movewithm.co.uk
And we’re not done yet 🤌🏽🔥
5kg down ⬇️ Strength and Confidence up ⬆️ 🙌🏽
Unbelievably proud of this online client of mine and looking forward to seeing what else we achieve 💪🏽
If you’d like some help, structure, guidance and support to reach your fitness goals…
Dme a DM or fill in the link in my bio and I will contact you.
We can have a chat about how we work together to get you to where you want to be 👊🏽
All my love xx
10/07/2023
And we’re not done yet 🤌🏽🔥
5kg down ⬇️ Strength and Confidence up ⬆️ 🙌🏽
Unbelievably proud of this online client of mine and looking forward to seeing what else we achieve 💪🏽
If you’d like some help, structure, guidance and support to reach your fitness goals…
Dme a DM or fill in the link in my bio and I will contact you.
We can have a chat about how we work together to get you to where you want to be 👊🏽
All my love xx
Let’s talk about ‘toning’ and being ‘toned’ ⚡️
Tbh, you can’t ‘tone’ muscle but follow these two simple steps and I promise you, you’ll do it 💪🏽
If that’s the look you’re trying to achieve and need some help, structure and guidance.. fill in the form with the link in my bio and let’s work together ♥️
I’d love to help you reach that goal! 💪🏽👊🏽
WHY should you have a plan? 🧐🤔
I HIGHLY recommend sticking to a plan and programme for SO many reasons…
1. Consistency breeds results: Regularly following a fitness plan allows your body to adapt and improve over time.
2. Builds discipline and mental resilience: Following a fitness plan requires commitment and discipline.
3. Enhances overall health and well-being: Regular exercise is essential for maintaining good health.
4. Your dedication and perseverance show that prioritizing your health and well-being is essential and achievable. And you’ll prove it to yourself that YOU CAN DO IT! 🙌🏽
Remember, sticking to a fitness plan is not just about physical transformation; it’s about cultivating a healthier, happier, and more empowered version of yourself. 🙌🏽🧡
Stay committed, stay focused, and embrace the incredible benefits that come with it. 👊🏽⚡️
If you need help with planning, some guidance, structure and support to your training.. drop me a DM or fill in the form that’s on the link in my bio ♥️ xx
Let’s have a chat, I’d love to help you! Xx
10/06/2023
ONE WEEK IN ⚡️🔥
No but wait till you see the rest. This is just the first I’m about to show you.
Just know, she is KILLING IT 🙌🏽🔥
Don’t underestimate the power you have when you adjust your training and nutrition. 🤌🏽
Within one week you can see how the body starts to adapt and starts to make a change all through your daily choices and the correct guidance and structure. 🫱🏽🫲🏾
If you’d like some help, guidance and accountability to your training. Drop me a message and let’s work together.
I’d love to help you! ♥️
BIG on No.1 🫡 ( But also No.2 and equally No.3 ) 🤌🏽
What are you adding to the list? ⬇️ let me know below ♥️ x
01/05/2023
Alright, she made it to the grid.. 🫡🪩⚡️🫶🏽
07/03/2023
I am SO excited to introduce my new programme Summer Strong launching the 1st April. 🧡⚡️💫
Summer Strong is a 12 week group training programme that's designed to shape your body, your mind to have you feeling your most confident strongest and sexiest self this Summer. ⚡️🔥
Summer Strong is a lower body and glute focused programme designed to shape and sculpt your body. 🤌🏽
But you know me, and when we train, we train properly and we don't neglect the rest of YOU. So I have designed this programme for just that! 💁🏽♀️
Not only that, the best part of this is you will have full access to my online training platform and App. 🫶🏽
Where you will be able to track your own personal training progress..
BUT also, to make sure you are fully on track with your goals you will also have a full personalised meal plan that is specific to you and your dietary requirements. 🙌🏽🔥
But wait.. it gets better.. joining Summer Strong you will automatically be added to my community support group alongside other women who are cheering you on. Quite frankly the best team in the world! 👭🏽🧡
So if you're looking to get Summer Strong and you need some guidance, support, structure accountability and want to be a part of a community of like minded women…
Sign up to my summer strong programme starting the 1st of April. and join the team. Link is in my bio 🧡
⚡️
16/12/2022
Not AI but swipe for 😄
1) My one to one personal training slots are extremely limited.
Im no longer taking on evening clients as those slots are fully booked and there is a current waitlist.
2) If you want one to one coaching with me in January. Please get your consultations booked in with the next week whilst I have the capacity to get you in.
3) If you want to be coached by me but you’re not local, I have something for you 👀 and you’re going to LOVEEE it 🤌🏽
You have no idea just how amazing it is and how much of a process it’s been to get here 🥹
I’m so so excited to share it with you 😭♥️ Any guesses?
16/11/2022
I believe the more thankful you are in life the more you are given to be thankful for 🙏🏽💫
I’m a big believer the energy you give out is the same you’ll attract back 🫶🏽
And I’m also a big believer in being the change you want to see in this world. ♥️
But above all, I’m a big believer in people. I like to push, to encourage and show YOU how capable you are of achieving your goals. 💪🏽
The only thing I ask for in return, is you show up for you 👊🏽
And I promise you I am your biggest hype man 🙌🏽😆
So promise me this one thing…Be bigger than your excuses.
Remember WHY you're doing this and why
you started.
Focus on the goal and know your
purpose.
There is no reason why you can't achieve it. No reason why you’re not capable to do it.
No one will do a better job of showing up for yourself than YOU WILL!
I believe in YOU ♥️ xx
One of my favourite exercises for strengthening the posterior chain, targeting glutes and working on the hip hinge 😮💨🤤
ALSO one of my favourite variations 💪🏽🔥 and I really think you should try it for all the benefits I’ve listed above 🫶🏽👊🏽
I’m NOT saying one variation is better than the other or you shouldn’t do other variations BUT like all exercises different variations serve different purposes and it’s about knowing which one works best and serves YOU better 💪🏽👊🏽
Which is your favourite RDL variation? 👀 willing to give this one a try? 🥰 let me know below ⬇️
Find this helpful? Please let me know in the comments 👇🏽♥️
Bigggg love team! 💫
Focus on you. Do you.
Trust the process. Enjoy the journey.
Yes you can.
Show up for you. Get out your comfort zone.
Don’t be afraid to fail. You have to keep going.. FOR YOU ♥️
Believe me, when you turn consistency into a habit, when your goals move from aesthetic to performance, this whole ‘fitness, gym, move your body’ thing becomes the thing that you’ll forever be grateful to yourself for 🫶🏽♥️
Need help and guidance? Drop me a message 💌
Let’s do it together 💪🏽
Much loveeee xx
Ultimately, no one is going to get you up and make you do the things you need to do.
That’s down to you.
No friend, no partner, no family member is responsible for you turning up for yourself.
No matter how good or bad your support system is, you gotta be your own support system. You gotta be and do the things that you find difficult to get you to where you want to be physically and mentally.
Trust me, I’ve been there so many times, thought of so many excuses, blamed on thing or another but ultimately i always had a choice. Once I accepted that then I only had me to rely on.
So no one can ever take this away from me because I built it and did it for myself.
And you can do exactly that too . I know you can. I believe in you. So from now on, show up for you ♥️ xx
I think we’re all guilty of neglecting ourselves in some form or another.
Or being our own worst enemy, our own biggest critic.
What I’ve come to find is the negative thoughts and behaviours I dwell in myself, I start to believe them and I’ll end up in this rabbit hole of picking apart everything I don’t like about myself.
Mostly they’re physical, aesthetic things. The things that I very quickly remind myself actually serve me or anyone else no purpose or value.
They really don’t. Because what’s a beautiful face with an ugly heart? And what’s a great looking body that isn’t fuelled, strong and serves you daily?
The point I’m trying to make is if you focus on you, on the inside, on your mental health, on being good to others, on giving back, on being a good person to you and others around you…
And make sure you’re really good with you..
Trust me, it’ll show on the outside.
One of my favourite quotes -
‘if you have good thoughts they will shine out of your face like sunbeams and you will always look lovely’.
Roald Dahl
Big love ♥️ xx
IF THIS IS NOT MY FAVOURITE 🔥
I cannot STRESS the importance of mastering basic movement patterns.. 🤌🏽
Repeat them, over and over and over again. Progress them, overload them and when you’ve done that…
do it again. 💪🏽
That’s what gets you results team 👊🏽
I teach all my clients to keep their training simple, I keep mine simple, simple is what works 👌🏽
Anyway, my top 3 glute exercises of you’re trying to target, build and strengthen your glutes. 🍑 😊
Which, we all are. Aren’t we? 🌝
Let me know if you find this helpful ⬇️ and let me know your favourite glute exercises too 🥰
Tip 1: ESSENTIAL
Tip 2: VITAL
Tip 3: ICING ON THE CAKE 🎂👌🏽
Find these useful & helpful? Let me know below 👇🏽
Want me to coach you through anything else? Let me know below 👇🏽
Remember to like, comment & show your support. 🫶🏽 so thankful for YOU! Always ♥️ xx
What’s the best option for cable kickbacks? 👀
I got through two main variations here and explain on details…
In all honesty, both serve their purpose.
Both will target your glutes slightly differently.
So incorporating a cable kickback variation into your programming if you’re trying to target glutes, is a great exercise selection 👍🏽
If you like this, find it helpful please let me know below 👇🏽
If you have any other questions or want to explain anything, let me know below too 👇🏽
Much loveee team 🫶🏽💫
08/05/2022
Sometimes coming out your comfort zone is saying no to things and people.
Sometimes it can look like going out and socialising more.
Most of the time it’s doing the things you don’t want to do.
But you know it’s what you need to reach your full potential.
Regardless of what your comfort zone looks like and whether it’s in the gym or in your personal life…
The sooner you get out of it the sooner you invite the sense of accomplishment and achievement into your life. And that gets addictive 🙌🏽 and you’re soon on a roll. 💪🏽
So stop stalling on yourself and your own achievements.
Do the things you need to do to get you to where you want to be. 👏🏽
It’s the start of a new week tomorrow, promise yourself one thing you’re going to do and achieve this week that’ll make you feel good and proud of yourself by the end of this week.
Share them with me so you know you have to hold yourself accountable..
I’ll go first.. I’ll talk to one new person everyday this week. If you know me, you know I’m genuinely shy at first 🥹 until you can’t shut me up 🌝
What are you doing? 👀
04/05/2022
POV: You mansplained to the guy who tried to mansplain to you and now he avoids you in the gym 🌝
What a win 🙌🏽🤭
Honestly, the amount of times I have seen this on IG to which people have adopted and taken to the gym genuinely hurts my soul 🥹
Let me tell you: ‼️ Movement first, resistance second, progressions third 👊🏽
Hope this is helpful to you ♥️
Let me know if you want more vids/advice/ corrections like this below ⬇️
03/04/2022
Just remember to do the little things that make you fall in love with life 💫
For me, it’s coming away from my phone.
Being present in each moment.
Getting a little sunshine 🌞
Grabbing a juice🧃
And walking round my city 🥰
Hustle culture is basically cancelled in 2022 🙌🏽
Don’t ya think? 🤔
17/03/2022
St. Patrick’s Day, Dublin ☘️💫💚🤩
A whole dream💚
🇮🇪