Carol Duarte Coach

Ready to take your fitness levels to a better level?✌️✌️

Probably you are saying to yourself "Nearly Christmas, so will start next year"!
Why start next year when you can start today? If you start today you will be fitter and stronger to start the New Year.😁😁

Exercise can protect you from disease, slim your waistline and extend your lifespan. But doing it regularly is easier said than done.
Work, stress, relationships and a lack of time can all stand in the way, which is why the vast majority of us don’t exercise nearly enough. 🫶🫶

If you go to a gym alone with no training programme you will definitely going to get stuck at some point. 🥺🥺
With my training programme I help you to get where you want to be, no 5 days of cardio, no 2 hours of training. A training programme where it suits your schedule.🤭🤭

One thing I do NOT do is hand-holding: you can’t rely on me to convince you to go to the gym or constantly remind you to follow your nutrition plan. You are 100% accountable and responsible for your thoughts and actions...🧐🤓

ASK YOURSELF: WHY do you want to start? WHEN do you want to achieve your goal?🥳🥳

DM "START NOW" and I will get you started asap 😁 - BLACK FRIDAY 50% OFF GET IT NOW 🙃🙃

Are you watching your calories or even tracking each macronutrient and still not losing weight?
Well, it happens to a lot of people when your body enters a metabolic state and it's confunsing for the body to understand what you are doing, especially if you haven't done exercise for a long time or been eating the same type of food.

My advice to you:

Be patient! Might take a while for the scale to start moving down. 😎
Eat healthier, move more, take stairs when possible. 🧘‍♀️
Pay attention to your clothes and belts! 😁
Hard work pays off later so keep going 😍

You don't have to count your calories or be super mad about it if you think that will stress you out even more so take it easy and enjoy the process 😍🥰 You will be pleased after few months when you look back at your old pictures.

Happy Monday and have a great week! 🥳😝

Need a bit of a push?? DM for meal and workout programmes that suit your busy life 😁
Say no more to 5 days of CARDIO 😻😻

Wanted to say hi. 💓

I am still alive, happy and healthy 🥰

37 weeks now 😁👶 waiting for this precious little one to born 💙

Can’t wait to see him and give all my love 😍

I haven’t been posting much lately but I am still working 😄 (get tired quickly now 😞)

I’m being kind to myself, taking time off from social media but hopefully I will feel myself good again to be back and work hard to help as many people as I can 😄😄

Everyone is different and for me has been hard to find the motivation to go gym and do things that I was doing 😞 and it’s absolutely fine to feel this way 💓💓 but I know I will be stronger and healthier than ever when my niño comes 😀😀💙💙

It’s a lot involved in a women’s game, especially hormones 😂😂

💙 Baby shower 💙

Thank you all for being present on this special occasion 🙏💓🌷

Loved every second 💙

Thank you to bina for organising everything 🍾💓💙 I have the best friends around me 😁😁 without you all this wonderful moment wouldn’t be possible 🌷❤️💙🙏

H and I started in February and ONLY 2 months of a big improvement!

He knew that was the time to change her lifestyle, have a good quality of life and have a lot more energy!!!!

He didn’t eat enough throughout the day and to achieve what he wanted he needed to have a proper meal plan to follow so he could achieve his goals.
His waist has reduced by - 5cm 😱😱😄😄

Weight dropped 5kg - You must know that weight is not everything - How you FEEL IS!!

What sometimes makes it harder is the fact that we don't have a routine, we snack all day and not preparing meals in advance is a big NO NO!

He is eating more often and he is not avoiding any type of food!!!!

We just need to know how to balance it out 😄🧡

He does strength training and he knows that weight is not dropping as he wants to because building muscle weights more than fat and some people get frustrated about that but just have patience and BE CONSISTENT!

So so so proud of her and there is so more to achieve!!!!

Let’s bring more results 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🧡🧡🧡 ( Building muscle is the next step)

Are you still procrastinating about your weight and how unfit and unhappy you are?

It’s one click away to change your lifestyle and to learn how to eat accordingly to your goals and around your schedule.

DM “NOW” and find out how to start changing your life!

Free consultation available to you 😄

What to eat before bed? 💤💤💤

If you not sure what to choose check this post 😄

Before bed you should opt for:

✅ Protein sources

✅ Low GI food

✅ Fats

Yummy 🤤👇🏼

Comment below ⬇️ what you eat before bed 🛌

Saijal and I started in February and SHE FEELS AMAZING 😁😁

She trains only once a week, she doesen't have a proper diet because she wants to take her time but she had big improvements on her waist and flabby arms 😇

All she wanted was to workout on her upper body and reduce her tummy before goinon holiday .
Obviously training once a week it's not a lot but it's a start of something, so if you think you have not time to train, try to include some type of exercise once a week and you can massively change the way you feel and look.

Her waist has reduced by - 3cm 😱😱😄😄
Her arms have been reduced by -3cm
Her leg has reduced by -2cm
Weight dropped 1kg - You must know that weight is not everything - How you FEEL IS!!

She does strength training and she knows that weight is not dropping as she wants to because building muscle weights more than fat and some people get frustrated about that but just have patience and BE CONSISTENT!

So so so proud of her and there is so more to achieve!!!!

Let’s bring more results 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🧡🧡🧡

Are you still procrastinating about your weight and how unfit and unhappy you are?

It’s one click away to change your lifestyle and to learn how to eat accordingly to your goals and around your schedule.

DM “NOW” and find out how to start changing your life!

Free consultation available to you 😄

When and how to eat fruit? 🍒🍓🍇

Fruits shouldn’t be your meal but part of the meal.

Eat it with a source of fat & protein to make you full for longer.

If you eat a banana what happens after 30 min? You get hungry again and you will have to eat something else more caloric to make you satisfied.

Slide it and see how you can eat it 🥰

Enjoy 😉



🇵🇹 ❤️💕

🥳 Happy Saturday 🥳

I hope you're having a good week!

I've been distant over these past months. Growing a baby it's tough 😖 Being super active all my life, moving constantly, working loads of hours and try to accomodate all my PT sessions and juggle all my personal & social life.

Has been super tough!! Taking naps or sitting down constantly because of the extra weight and to make sure my baby is growing healthy 😁😁

Also, losing my mum last year put me also down and lost myself on my own path.

My mum being obese her whole life and me seeing that, I wanted to help people not to get to that point and have a better quality of life.

I always worked so hard to provide for her, she was my ROCK to keep me going, waking up at 6am and getting home at 11pm. I wasdefinitely super tiered working so many hours and 6 days a week but I had a purpose.

Now my purpose is my baby - I have to keep strong, healthy succeedand for him!

We all have a purpose in this life and we work and do things certain way to achieve that goal. 😎😎

So, keep working hard and achieve your goals no matter what. Find your strength, fight over comfort zone and push yourself everyday even if you tiered.

My purpose for this year is to go Online Coaching 100% and create workout videos on Youtube.

What is your purpose for this year?

Comment bellow! 👇👇

📲💥

✨TRANSFORMATION ✨

C started at the end of January and ONLY 2 months of a big improvement!

She NEVER EVER exercised in her whole life. Nothing at all!!!! 😁😁

She knew that was the time to change her lifestyle, have a good quality of life and have a lot more energy!!!!

She didn’t eat enough throughout the day, only working from home and not moving as much.
After having a baby our body goes through a lot of different changes, physically and mentally. It's not easy but it's not Impossible - You can train once a week and still achieve a LOT!

What sometimes makes it harder is the fact that we don't have a routine, we snack all day and not preparing meals in advance is a big NO NO!

15 min of your day sit down and write it down on a piece of paper what is your favourite food and what you enjoy eating - BANG! 💥💥 You have already a meal plan that you can follow and that you enjoy eating 😁 Make sure you eat carbs, protein and fat throughout the day 😋

She is eating more often, she is not avoiding any type of food!!!!

We just need to know how to balance it out 😄🧡

She does strength training and she knows that weight is not dropping as she wants to because building muscle weights more than fat and some people get frustrated about that but just have patience and BE CONSISTENT!

So so so proud of her and there is so more to achieve!!!!

Let’s bring more results 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🧡🧡🧡

Are you still procrastinating about your weight and how unfit and unhappy you are?

It’s one click away to change your lifestyle and to learn how to eat accordingly to your goals and around your schedule.

DM “NOW” and find out how to start changing your life!

Free consultation available to you 😄

🫔 7 EASY & HEALTHY WRAP FILLING IDEAS 🫔

Run out of ideas on what fillings for your wrap? 🥑🥗

Here you have 7 different options to try from 👇👇🤩🔥

If you are vegetarian or vegan you can always adapt them removing the meat/fish and replacing with beans, vegetables or any other ingredient that you love 😍😍

You can always add a tsp of mayo,mustard,ketchup,sweet chilli sauce or cream cheese for a naughty one 🤭🤭😽

Pre pack your wrap the night before for an extra lay down in the morning 😍😍😴

Let me know which one is your favourite commenting below 👇👇

🌯

Happy Mother’s Day 👩‍🍼

You are:
💕 Stronger than a rock!
💕 Hardworking women
💕 A housewife
💕 A Queen 👸🏻
💕 A women who takes care of her husband when is sick 🤒
💕 Who is never tiered!
💕 Carries a baby for 9 months!
💕 Supports all the pain and still keeps going!
💕 A warrior!

To all of you that are a MOM, you are also a WOMEN!

You are the best & deserve to be the happiest person in the world 🌎😃😃

🌟 Client Win R 🌟

It’s fun to see the difference in your body from start to finish. You might consider taking before and after photos to show everyone your progress. Tracking your measurements is vital for your weight loss progress.

It’s more of a mental habit to focus your brain on continuing to lose weight. In our modern age, there are many temptations that can get us off the path of weight loss. There’s fast food at every street corner, and full-time jobs make us sleepy.

All we want at the end of the night is to curl up and doze off with a full belly, right? This throws a major wrench in the gears when we’re trying to lose weight. That’s why tracking your body measurements will keep you from slipping up.

My Online Client has lost cm but not as much weight as you can see.
It's great when you can fit again on your older clothes but wouldn't come up from your thighs.
" I feel great and I never thought checking my measurements would be bigger than the scale numbers"

Are you ready to make a big change in 2023?

DM "NOW" and Let's book your Free Consultation 😁☀

💪

Do you like a warm breakfast? 🥣

Why not try these oats recipes? 😋😋

There is one to try each day 🤩

A lot of people ask me what is the ratio to get the best thick porridge, so the ratio is 1:2. The usual serving size is ½ cup oats to 1 cup of water, milk or combination of both.

I like combining ½ a cup of water and ½ a cup of milk for the best consistency. 🔥

What type of oats to buy?

1. Quick Oats: These are more fine oats that can be cooked really quickly. You can certainly use those, but I don’t recommend them because they are more processed in general and only save you an extra minute of cooking time.

2. Steel Cut Oats: This is the whole oat, unrolled and unprocessed type. These take the longest time to cook, and need at least 20 minutes on the pan.

3. Old Fashioned Oats or Rolled Oats: In between the quick oats and steel cut oats, you’ll find old fashioned or rolled oats. They are pretty similar, but the rolled ones are slightly rolled/pressed, which makes them more processed. These are thicker than quick oats, so they need more time to cook. Either old fashioned oats or rolled oats work great.

Which one is your favourite? Let me know commenting below 😋👇👇

✨10 weeks TRANSFORMATION ✨

My rockstar

First call she said that lack of energy, not enough food and she started to struggle to sleep too, from the stressful days and not enough food 😖

Busy mum life trying to find the time to do things that she likes 🌸
She doesn’t go gym, she only walks and runs 🙃
She is super motivated and happy!

Wakes up early before work and walks 30minutes everyday!

1 HOUR OF YOUR DAY, THATS ALL!

She is happy with how far she came and she wants to keep doing it.
Motivation comes after you start it! The hardest part is to start but it’s one day at the time.
Don’t expect miracles, put your effort on it, make it possible and you can achieve a lot!!
She is eating more than before and she keeps loosing weight 💝💝
She has more energy, happier and she really wants to do this for herself! Most importantly she feels good 😊

I coach busy ladies to drop fat fast but I am also a mentor to them. I coach, I support, I motivate & I empower them to become more confident and stronger.

If you don’t start today when will you?? 🤔

BE YOU, EMPOWER YOURSELF & BE STRONGER THAN EVER.

MAKE IT WORK NO MATTER WHAT!

💜💜💜💜💜

Her results so far:
⬇️ 3.9kg
⬇️ 6cm Abdomen
⬇️ 6cm Hips

Proud of her 💜🌼

Let’s continue to smash it!

DO YOU WANT TO GET RESULTS?

DM 📩

Get exclusive access to the APP!!! 😁😁

When you sign up to my PLATINUM monthly online coaching package 🔥🔥🔥🤩

Log all your workouts, get to message me directly 24/7
Get access to your meal plan and fitness plan created by me
Get FREE Recipes
Check in with me weekly and track your progress all on the app 🤲🤲

Online Coaching OPEN 🥳🥳

Message me directly or click the link in the bio for all the information you need on how to join 😍😍

📲💥

Do you check your weight everyday or every week?

SO THIS POST IS FOR YOU!!! 😃😃😃👇👇

Weight means absolutely nothing when it comes to drop dress sizes.

You might be even heavier and have less stubborn fat just because muscle weights more than fat.

So don't panick if your scale doesen't move, concentrate on achieving a better body, more curves and be less bloated 😁😁

When you start a diet plan or a new gym workout plan you might lose a lot in the beggining (or not) everyone is different but pay attention to your clothes, how you feel, how more energetic you became and BE HAPPY!! 😎😎

Looking to drop 2 dress sizes before the summer?

DM "fat loss" and Let's book your free consultation!

Happy Monday ❄

Super chilly outside today! ❄❄☃️

Who doesn't love soup when it's super cold?

I love my soup with sourdough bread 😇😇

Try these recipes and let me know how they taste commenting below 😘

A lovely weekend for all of you!!!! 👏🤘

💪

✨TRANSFORMATION ✨

Rano and I started in January and ONLY 2 months of a big improvement!

She knew that was the time to change her lifestyle, have a good quality of life and have a lot more energy!!!!

She didn’t eat enough throughout the day, only working from home and not moving as much.
She tried SO SO SO MANY DIETS! She did slimming world, intermittent fasting, ketogenic diet, eating 2 meals a day and she was tiered ALL THE TIME 😞🥺

Her waist has reduced by - 12cm 😱😱😄😄
Weight dropped 1kg - You must know that weight is not everything - How you FEEL IS!!

What sometimes makes it harder is the fact that we don't have a routine, we snack all day and not preparing meals in advance is a big NO NO!

15 min of your day sit down and write it down on a piece of paper what is your favourite food and what you enjoy eating - BANG! 💥💥 You have already a meal plan that you can follow and that you enjoy eating 😁 Make sure you eat carbs, protein and fat throughout the day 😋

She is eating more often, she is not avoiding any type of food!!!!

We just need to know how to balance it out 😄🧡

She does strength training and she knows that weight is not dropping as she wants to because building muscle weights more than fat and some people get frustrated about that but just have patience and BE CONSISTENT!

So so so proud of her and there is so more to achieve!!!!

Let’s bring more results 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🧡🧡🧡

Are you still procrastinating about your weight and how unfit and unhappy you are?

It’s one click away to change your lifestyle and to learn how to eat accordingly to your goals and around your schedule.

DM “NOW” and find out how to start changing your life!

Free consultation available to you 😄

Have you heard that saying? Carbs at the night time makes me fat, right?
After 6 I can’t eat any carbohydrates 🫣🫣

It’s a MYTH!

It's all about counting calories. I ate so many times late and I had to eat 6 meals a day and I was still losing weight.

It’s all about balance! Small portions throughout the day. You can eat anything you want even if it’s morning or evening but eat sensibly 🙂



Help others sharing this post!

💪

✨TRANSFORMATION ✨

Ju approached me that she wanted to be a different women when she turns 40!
She lost more than 10kg and there is more to LOSE! 🙌

It’s been over a year that we been training together and she is so happy now.
She didn’t eat enough throughout the day, super busy life and she tried SO SO SO MANY DIETS! She did slimming world, intermittent fasting, ketogenic diet, eating 2 meals a day and she was tiered ALL THE TIME 😞🥺

She also avoided her favourite food which made her super unhappy. The frustration of checking her weight, not eating her favourite food and not losing any weight.

What we changed to start with is HOW to eat and WHEN and that changed completely her mood and on her pace she is dropping weight every single week 🙏

She is eating more often, she is not avoiding any type of food (because people think there is bad and good carbs) and THERE IS NOT!

We just need to know how to balance it out 😄🧡

She does strength training and she knows that weight is not dropping as she wants to because building muscle weights more than fat and some people get frustrated about that but just have patience and BE CONSISTENT!

So so so proud of her and there is so more to achieve!!!!

Let’s bring more results 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🧡🧡🧡

Are you still procrastinating about your weight and how unfit and unhappy you are?

It’s one click away to change your lifestyle and to learn how to eat accordingly to your goals and around your schedule.

It’s NOT EASY but it’s NOT IMPOSSIBLE 👍

DM “NOW” and find out how to start changing your life!

Free consultation available to you 😄

How many of you know which cereal to eat?

Well, there is a lot of people out there who don't know which cereal to choose, especially when there are so many out there to choose from! Some of them say wholegrain or no added sugar but the truth is that you shouldn't believe what it says in the front package, you SHOULD ALWAYS check the nutritional fact at the back of each product. 🤪

Here, you have 6 different cereals to choose from and you can make it so delicious - top it with some fruit, nuts, cacao powder, cinnamon, glaze of honey and so many other options and still a healthy option.

If you like posts like this don't forget to like and share with your friends 😍

💪

Just because next week it’s my birthday 🎂

Tomorrow a new week starting 🔥

I adore Sundays but l love a Monday! Start fresh, look forward to a new week 😄

Just to reminding myself that 4 years ago I was a waitress, hating my job, working 12 hours nearly everyday and be exhausted on my 2 days off 😳

Now I help people get the dream body they want and have a better quality of life.

I remember working until 2am in the morning and waking up at 7am to go to school, to finish my PT course! Definitely I was knackered 24/7 but I manage to finish it and I am so GLAD that I came out of my comfort zone because that’s what we need most of the times.

🔸It’s not easy!
🔸It’s tiring!
🔸It takes time!
🔸 Hard work!


But it’s WORTHY every single minute of our time! 😄😄

Be the best you can and work hard to achieve your goals 😄🥰✔️



🤰🤰

My transformation ⬇️

When you about to give up look at those pictures to help you realise that we are stronger than we think!!

2015 that’s when I first did join a gym for the first time and I was SO SO EXCITED!! 😁😁 I thought loosing weight was only all about cardio and eating small plates 😫

In 2016 I was in a very strict meal and I was 47kg well under my healthy weight 🥺 I thought that I was still fat and needed to lose more to look what I wanted to look. Everyone saying that I looked sick 🤕 and needed to eat more but in my head I was still FAT! ☹️☹️
Going gym everyday, loads of cardio and not eating enough.

In 2017 I got super sick from all those extreme hours of cardio and eating, I put 10kg in a month - From 47kg I was 57kg. What can take years to put on I put 10kg in a MONTH 😵😵

Was at the hospital few times because I developed a eating disorder, so I could say that I ate 5 cakes a day plus my meals and everything I ate I wasn’t feeling fully satisfied so I had to eat constantly so my brain could understand that I was full.
So that happened because of those years depriving myself from food and only eating small portions 🤐

In 2018 I found a online coach and that’s when I started to learn how to eat, exercise and be healthier at the same time without deprivation.

As I am a Ectomorph I lose weight/muscle mass very easily so I have to constantly eat more protein and train otherwise I lose it pretty quick! 😪

In 2020 I wanted to go for a Bikini Competition 👙👙

I did train 5-6 times a week, cardio for 1 hour everyday and cooking 6 meals a day 😁 I was so proud of myself to manage all of that plus on top work in a busy restaurant for 10 hours each day.
I found the time for all of that.
I dropped slowly my calories to get a lean physique but at the end, COVID came and I I lost my motivation and couldn’t keep up with that.

Now I am HAPPY and I will one day go for competition 🙏 Because IF WE WANT WE ACHIEVE!

DON’T GIVE UP EVER 👏💪💋

You probably wondered why you were always hungry even when you ate something like 20 min ago, right?

So there is 7 REASONS WHY YOU ALWAYS FEEL HUNGRY ⬇️⬇️⬇️

🟠 You are not eating enough protein
🟠 You are not sleeping well
🟠 You are eating refined carbs
🟠 Your diet is low in fat
🟠 Your diet needs more fiber
🟠 You are not drinking enough water
🟠 You are stressed

Pay more attention to what you are eating everyday and how can you change your daily habits. 😁😁

Don't forget to share with your friends that they are complaining that they are hungry!

💪

💫 24 weeks of this little one 💫

A sunshine baby ☀️

After 2 months of my mum passed away I found out that was pregnant 🤰🏻 never expected that would be easy and quick but where I am 😄

Not everyday is beautiful but I am getting stronger everyday to show to this little one that life is beautiful and we humans are so strong and we can do unimaginable things when we want!

We have all the strength of the world to go ahead and make things possible 😍🥰

Joy of pregnancy = sleeping and not feeling guilty about it 😄😄

When is just me feeling you inside and it’s the most amazing feeling ever👩‍👦

Let’s be strong and feel amazingly confident 😁😄