Fittsmart by Lilia

🌞 My Spanish Seaside Reset🇪🇸

Taking in all the sun, sea, and serenity during my holiday in Spain! 🌊 From morning Gym, walks on the beach to exploring the coastal trails, this trip is all about resetting my mind and body. The vibrant culture, delicious food, fabulous friends and stunning views are just what I needed to recharge.

Here’s to embracing every moment of this Spanish escape! 🏖️✨

🎉 Amazing Progress Alert! 🎉

I’m thrilled to share my online client incredible results in her fat loss journey! Over the past 12 weeks , she lost a remarkable 8kg (17.6 lbs) through dedication, consistency, and hard work.

Key Success Factors:
- Customized Training Plan:
Focused on strength training,tailored to fit her goals and lifestyle.

- Nutrition Strategy:
Balanced and sustainable eating habits, emphasizing whole foods and proper portion control. Fat loss plan where you can still eat chocolate, enjoy social events, and indulge occasionally, all while seeing real results.

- Mindset Shift:
Developing a positive and resilient mindset, staying committed even when the going gets tough.

The Results Speak for Themselves:
- 8kg down!
- Increased energy levels
- Improved body composition
- Boosted confidence

This transformation is not just about the number on the scale but about embracing a healthier, stronger, and more confident version of themselves.

What’s Next?

We’re not stopping here! With this momentum, we’re setting new goals and pushing even further. Stay tuned for more updates!

Ready to start your own transformation?

Want to lose weight without giving up the foods you love?

DM me to learn how we can achieve your goals together!

🔥 Client Transformation Alert! 🔥**

I’m incredibly proud to share the amazing journey of my online coaching client, Michelle ! Over the 18 months, she has shown incredible dedication, determination, and resilience. The results speak for themselves—Michelle has lost an impressive 22 pounds (over 10kg) and completely transformed her life! 💪

When we first started, Michelle was determined to make a change but wasn’t sure where to begin. We worked together to create a customized plan that fit her lifestyle, focusing on sustainable nutrition, effective strength workouts focusing on building muscles/toning , and a mindset shift. And wow, did Michelle deliver!

Not only has Michelle lost weight, but she also gained energy, confidence, and a renewed passion for life. Lifting weights became her lifestyle approach,also she learned how to maintain her nutritional healthy lifestyle on her own so she can look and feel good for good .

It’s been an absolute honor to be part of this journey and watch Michelle smash through every goal we set.

This transformation is proof that with the right support and a strong commitment, anything is possible. I couldn’t be prouder of Michelle and all she has accomplished.

If you’re inspired by Michelle’s journey and are ready to start your own transformation, reach out! Let’s work together to make your goals a reality. 🌟

🚀 Click the link in my bio to fill out the inquiry form, and let’s get started on your personalized journey to fat loss and a healthier lifestyle. Your transformation begins today! 💪

IMPORTANT: “Building muscles is a journey, not a sprint.

Swipe to see the amazing transformation of my online coaching Client 🌟 Anything is possible with the right guidance and support.

Would you like to…
transform your body shape
Build unstoppable self confidence
Learn how to keep your results for a lifetime

My online coaching program for 3, 6, and 12 months will provide you with a structured, long-term approach to achieving your health and fitness goals.

Are you ready for your own transformation? Click the link in bio to get started!”

🌟 Anything is possible with the right guidance and support.

Swipe to see the amazing transformation of my Client !

Are you ready for your own transformation?

Would you like to:

Transform your body shape
Build unstoppable self confidence
Learn how to keep your results for a lifetime

My online coaching program for 3, 6, and 12 months will provide you with a structured, long-term approach to achieving your health and fitness goals.

Components of FITTSMART by Lilia Online Coaching:

1. Personalized Plans:

• Nutrition Plans:
Tailored meal plans based on dietary preferences, health goals, and nutritional needs.

• Workout Plans:

Customized exercise routines considering fitness levels, goals, and available equipment.

2. Virtual Consultations:

• Regular video calls or messaging with coaches for ongoing support, adjustments, and motivation.

3. Progress Tracking:

• Use of apps and tools to monitor progress in terms of weight, measurements, strength, and overall fitness.

4. Educational Resources:

• Access to articles, videos, and other educational content on nutrition, fitness, and lifestyle changes.

Benefits

• Flexibility: Access coaching from anywhere, fitting it into your schedule.

• Customization: Tailored plans that can be adjusted as you progress.

• Accountability: Regular check-ins keep you accountable and motivated.

• Expert Guidance: Professional advice.

DM the word “TRANSFORMATION“ if you are ready for LIFE CHANGING program.

‼️DID YOU KNOW ‼️

Body recomposition is all about building muscle while losing fat, which helps you get leaner and stronger at the same time.

Here’s the things we’ve been doing and still doing to achieve this goal :

• Calories:
Eating around her maintenance calories to fuel muscle growth and fat loss.

• Protein:
Aimed for plenty of protein (think chicken, fish, Greek yogurt, steak etc ) to help build and repair muscles.

• Balance:
Included a good mix of carbs and fats for energy and overall health.

Lifting Weights ‼️
• Strength Training: Regularly doing weightlifting to build muscle.

• Progress:
Gradually building to lift a bit more or do a few more reps each week/month to keep challenging her muscles.

Client’s words:
“I absolutely love training with Lilia , her passion and technique for weight training is infectious, so much so that I now train daily .
Lilia is the best personal trainer and nutrition coach you could ask for , she has a unique natural ability to help transform your body mind and soul .”

Well…now it’s your time🤩

If you want to:
•Lose weight and learn how to keep it off
•Transform your body shape
•Build unstoppable confidence
•Enjoy food rather than avoid it
•Love how you look in the mirror

You are in the right place 🙌

DM me the word “TRANSFORMATION “ if you are ready for a life changing programme.

CHECK THIS OUT!!!!!

How did we do it ??

How does my online coaching work?

I’ve worked with hundreds of people from all sorts of backgrounds all over the world using my powerful 3-step approach.

Step1.
We get absolutely clear on what exactly would take you from OK to BEST, and what precisely is standing in your way from getting unstuck.

STEP2.
We put together a specific plan of action uniquely tailored to you, to get you where you want to be.

Step3.
ACCOUNTABILITY
COACHING. This is the big one where most people who try to achieve goals alone really fall short. If no one’s watching you, it’s easy to just quit when things get tough – but not on my watch.

🙋🏻‍♀️ hands up if you are ready for your own Body transformation!

Whether your goal is to…
🍑 build muscle
✂️ shed body fat
👗 shape up
🏋🏻‍♀️ improve overall fitness

Most of my clients come to me for coaching because they’re fed up with their situation. 

🏃‍ They want to get in great shape, but don’t know where or how to start

🥬 They can’t find a diet plan that tastes good and works for you

💪 They never get the results you want

⏱️ They can’t spend hours in the gym doing endless CARDIO

🥵 They have trouble staying consistent with health and wellness routines

Is this how you feel?👆
If so, then you’re in the right place.

If you’re doing fine but want more out of life then let’s see what you can achieve with my support 🤩

DM word “ACCOUNTABILITY “ if you’re interested.

‼️ONLY 3 places left ‼️

The response has been crazy 🤩

If you you want to get in the best shape of your life this summer, this is your last chance.

If you are up for a challenge, click on the link in my BIO for enquiry.

🔥Incredible Body Transformation opportunity  

Introducing my last 6-week challenge for this summer , start on Monday 22nd of July.

‼️IMPORTANT ‼️I will only be accepting 10 people on this intake.

I want to make sure that you receive all the attention that you need, to ensure you achieve the very best results in only 6 weeks.

 
What It Is:
 
A brand new 6-week fat loss accelerator tailored to help you drop over 8 pounds in just 6 weeks with habits that last a lifetime.
 

What’s Included:
 
- Training Plan Customised to your goals and fitness level.(Gym or Home workouts)
- Nutrition Plan: Fuel your body right with tailored meal suggestions.
- Community Support: Join a group of like-minded individuals on the same journey.
- Weekly Check-ins: To keep you accountable and on track.
- Access to Exclusive Content: Tips, tricks, and insights to enhance your journey.

This program includes EVERYTHING you need to get in shape . All you need to do is follow the plan and the result will come! 💯

If it sounds like you and you are ready, click on the link in my Bio for enquiry 🙌

I look forward to hearing from you .

       

🌟 Incredible Transformation Alert! 🌟

I am absolutely thrilled to share the amazing journey of one of my clients!

Over the past 12+ months , I’ve guided through a transformative health and fitness journey, and the results speak for themselves!

Seeing Victoria’s dedication and determination has been incredibly rewarding for me as a coach. Her commitment to her health and well-being has been impressive , and I couldn’t be prouder of her accomplishments!

If you’re ready to embark on your own transformation journey, whether it’s weight loss, muscle gain, or simply improving your overall fitness, I am is here to support you every step of the way.

Our personalised online coaching programs are designed specifically for ensuring you achieve your goals safely and effectively.

The most exciting part is, My programme is something you can achieve results without feeling restricted and without taking up your social life.

Don’t wait any longer to invest in yourself and prioritise your health!

Together, let’s make your fitness goals a reality!

GOOD things take time, GREAT things take a little longer🙌

This journey started with Fittsmartbylilia 6-week fat loss programme.

If you are looking for a program that will get you healthy, happy, confident, lean and strong or If you want to get in the BEST shape possible for an event (holiday, wedding photoshoot etc…)then 6 Week Fat Loss programme is the first step to fat loss success and I’m here to help you get there.

In just 6 weeks, I guarantee you’ll…
✅ Know exactly what exercises you need and how to do them ✅ SHED fat and GAIN muscle like never before!
✅ Follow a flexible nutrition plan specifically made for YOU
✅Develop healthy, life-long habits!
The time is NOW!

For enquiries contact: [email protected]

Are you ready to achieve your Ultimate Summer Body goals with my upcoming 6week kick off programme?

Did you know?

If you want help to get in shape my next 6-week FAT LOSS “GET IN SHAPE” challenge begins on Monday 3rd of APRIL

Limited spots available.

Are you ready to achieve your Ultimate Summer Body goals with my upcoming challenge, Bikini Project ?

It’s time to get serious. The 6 Week Fat Loss Challenge is the first step to fat loss success and I’m here to help you get there.

🗓️Official start date: JUNE, 3rd
⏰Duration: 6 weeks
💰Price: £129 (one off payment)

WHAT’S INCLUDED:

•6 week Training Plan designed for fast results FULL BODY TRANSFORMATION—no muscle group will be untouched (Home and Gym plans, you decide where and when to train 🏋️‍♀️) EVERY EXERCISE HAS A SMALL VIDEO DEMO 🙌

NO CARDIO required, unless you LOVE IT.

•Personalised Structured Meal Plan with foods you like (clean food will be the priority, that’ll get you feeling SATISFIED while cranking up that ENERGY)

NEW: Macros and Calorie breakdown + Complete MyFitnessPal Guide , you can stay on track and live your social life. YOU WILL BE ABLE TO TRACK YOUR FOOD IN ORDER TO STAY ON TRACK AND APPLY FLEXIBLE DIETING TO YOUR LIFESTYLE 🤩

NEW: HIGH PROTEIN RECIPE ebook (Yes the E-Book is a real treasure. I collected existing recipes and transformed them into healthy versions with optimal proportions of macronutrients, high protein balanced fats and carbs.
It’s also scannable on MyFitnessPal so it makes your life easy, yummy 😋 and flexible 🤩

NEW: How to shop better guide ebook

•Check ins ( end of each week to keep you motivated and accountable )

•Progress Tracker

•24/7 support via WHATSAPP

•Mindset Guide ( tips and tricks which will help you maintain a positive mindset and work towards your goals on completing your challenge successfully )
•Private Facebook Support Group access (optional)

•Weekly email updates so you continue to learn and stay motivated.

Get ready because we are bringing the RESULTS 🔥 grab your spot now!

Secure your spot now and let’s make this summer your best one yet.

❗️Good things take time and consistency❗️This is 1 year of consistent dedication and lifestyle approach.

➡️ Starting weight 92kg
➡️ Current weight 62.8kg

This is my client Victoria . She reached out to me as she wanted to lose some weight and Improve her body composition, get stronger and look toned/build lean tissue aka muscles.

We focused on nutrition and weight lifting training making sure she is consuming right amount of calories/ diet/macros tailored to her body and her lifestyle activity level.

Sticking to these targets allowed her ✅to drop over 3 stones of body fat whilst still enjoying foods she loves and having a social life 🤩🥂

She gave her best shot. ✅She looks amazing and especially feels happier and stronger , ✅she massively improved her education around training +nutrition . Her words “Total transformation and it really all began from when i did the 6 week fat loss challenge. That changed my whole life

What’s even more impressive is that she trains with me once a week, has 1 children to look after, and STILL managing to stay consistent , determined and patient and focused to achieve FANTASTIC results! 🥳⁣

I’m so proud of your consistent hard work and effort you’re putting into this 👏👏 the results speak for themselves.
Well done Victoria 👏
The best is here to come 🙌

🙋🏻‍♀️ hands up if you are ready for your own body transformation. Drop a DM/email [email protected]

It is weekend again! …and who doesn’t feel like having fun etc ?

Here you go : WEIGHT MANAGEMENT TIP from

Think your calories as a WEEKLY BUDGET.

Instead of tracking daily calorie intake, you stay within a certain number of calories by the end of the week.

Say, you need to be eating 2000 kcal each day to lose weight. What if you multiplied it by 7 and got a weekly calorie target of 14 000 kcall .

You could save during the week, let’s say 300 cal a day ( from Monday to Friday or from Sunday to Saturday etc ) = approx 1500 cal saved to enjoy some extra calories over the weekend.

As long as you stay in your weekly calorie budget you will still achieve your fat loss goal or whatever your goal is.

‼️ If you consume more than your weekly calories budget , you’re putting a surplus into your “account”, just like saving money. Over time, this surplus will accumulate, leading to weight gain or increased fat stores in your body.

On the other hand, if you consume exactly the amount of your weekly budget calories, you’re breaking even, just like when your income matches your expenses. This would result in weight maintenance, where your body stays at its current weight.

But what if you consume fewer than your weekly budget calories, creating a calorie deficit?🤔

Just like when you dip into your savings to cover your expenses, your body will start using its fat stores to provide the extra energy it needs. This can result in weight loss over time.

So that’s why tracking your calories is so important in order to know how to manage your fat loss/maintenance/weight gain goals.

Hope it’s helpful.
Let me know your thoughts in the comments.

Have a lovely weekend ❤️
Lilia xx

CARDIO MYTH BUSTING ‼️🏃🏼‍♀️

I get asked almost daily about cardio so answering some common questions with facts! ✔️

What are some you could add to this list?

1️⃣ “FASTED CARDIO IS BEST FOR FAT LOSS”

“Fasted cardio” is performing your cardio on an empty stomach first thing in the morning. Is it best for fat loss…NO. (tough love ❤️)

If you are eating the exact same calories over the course of the day, doing cardio fasted or not…you will get the same result.

It’s personal preference. Some people like it on an empty tummy however it does not have a magic fat loss advantage in the big scheme of things. You don’t have to do fasted cardio to lose fat. TO LOSE FAT you must be in a slightly daily calorie deficit. That’s it. 🙌

🙋🏻‍♀️ if you are feeling overwhelmed when it comes to diet…I got you!
my upcoming FITTSMART FAT LOSS 6-week challenge comes with a personalized meal plan, so you don’t have to guesstimate what & how much to eat to lose fat/ gain muscle! Let me do the math for you.

🗓️Official start date: APRIL,8th
⏰Duration: 6 weeks
💰Price: £129 (one off payment)

Are you ready?

Get ready because we are bringing the RESULTS 🔥 grab your spot now!

LIMITED SPOTS AVAILABLE !!!!

🗓️Official start date: APRIL,8th
⏰Duration: 6 weeks
💰Price: £129 (one off payment)

menopause

‼️WARNING ‼️ We are bringing results 💪

It’s It’s time to get serious. The 6 Week Fat Loss Challenge is the first step to fat loss success and I’m here to help you get there.time to get serious. The 6 Week Fat Loss Challenge is the first step to fat loss success and I’m here to help you get there.

6-week FAT LOSS “Slim & Tone” challenge begins on Monday,8th of April

6-week FAT LOSS “Slim & Tone” challenge begins on Monday,8th of April

If you are looking for a program that will get you healthy, happy, confident, lean and strong or If you want to get in the BEST shape possible for an event (holiday, wedding photoshoot etc…) or just simply get a head start on that summer body this challenge is for you.

It’s time to get serious. The 6 Week Fat Loss Challenge is the first step to fat loss success and I’m here to help you get there.

🗓️Official start date: APRIL,8th
⏰Duration: 6 weeks
💰Price: £129 (one off payment)

WHAT’S INCLUDED:

•6 week Training Plan designed for fast results FULL BODY TRANSFORMATION—no muscle group will be untouched (Home and Gym plans, you decide where and when to train 🏋️‍♀️) EVERY EXERCISE HAS A SMALL VIDEO DEMO 🙌

•Personalised Structured Meal Plan with foods you like (clean food will be the priority, that’ll get you feeling SATISFIED while cranking up that ENERGY)

NEW: Macros and Calorie breakdown + Complete MyFitnessPal Guide , you can stay on track and live your social life.

NEW: HIGH PROTEIN RECIPE ebook (Yes the E-Book is a real treasure. I collected existing recipes and transformed them into healthy versions with optimal proportions of macronutrients, high protein balanced fats and carbs.
It’s also scannable on MyFitnessPal so it makes your life easy and flexible 🤩

NEW: How to shop better guide ebook

•Check ins ( end of each week to keep you motivated and accountable )

•Progress Tracker

•24/7 support via WHATSAPP

•Mindset Guide ( tips and tricks which will help you maintain a positive mindset and work towards your goals on completing your challenge successfully )
•Private Facebook Support Group access (optional)

•Weekly email updates so you continue to learn and stay motivated.

Get ready because we are bringing the RESULTS 🔥 grab your spot now!

LIMITED SPOTS AVAILABLE !!!!

Enjoy your Easter 🐣 …I’ve got you covered straight afterwards 🤩

Get ready because we are bringing the RESULTS 🔥 grab your spot now!

LIMITED SPOTS AVAILABLE !!!!

It’s time to get serious. The 6 Week Fat Loss Challenge is the first step to fat loss success and I’m here to help you get there.

🗓️Official start date: APRIL,8th
⏰Duration: 6 weeks
💰Price: £129 (one off payment)

Fittsmart by Lilia HEALTHY SNACK RECIPE ❤️

Share your creations and tag me

Calories x serving 298
Protein 6.3G
Carbs 32
Farts 16.1

Do you feel like you’re doing all the “right things”, tracking your food intake, working out etc but still NOT making progress? 😢

So you might actually be doing all the “right” things, you are just being extremely impatient …… because your results aren’t as fast as Amazon Prime 😏

BUT…on the other hand, there are things you might be doing daily, completely unintentionally thinking “that’s not a big deal 🤷🏻‍♀️” that are ruining your progress.

Most common mistakes:

🍷 Not counting liquid calories
👅 Not counting bites, licks - where are all my taste testers? 😏
🥑 Not counting oils when cooking
🥗 Not counting calories from dressings, sauces
🗒 Misreading nutritional labels
👀 Inaccurately eyeballing your portions
🥦 - 💃🏻 Eating good Monday through Friday, then blowing it all on the weekends. (this was a BIG ONE)
📺 🍪 Starving yourself during the day and then binging at night.

….. these might seem like small things, but if you do them consistently they ADD up quickly.
So please watch out! 🕵🏻‍♀️

🙋🏻‍♀️ if you are feeling overwhelmed when it comes to diet…I got you!
my upcoming FITTSMART FAT LOSS 6-week challenge comes with a personalized meal plan, so you don’t have to guesstimate what & how much to eat to lose fat/ gain muscle! Let me do the math for you.

📆 start date : APRIL 8th

TO secure your spot 👇🏻👇🏻
DM or Email [email protected]

💯