6Movement

We understand that weight fluctuations can sometimes take a toll on both your physical and mental well-being.

Today, we want to address this common concern and remind you that you’re not alone in this journey.

Let’s discuss it and discover ways to create a positive mindset while navigating these ups and downs.

1️⃣ You’re More Than Just a Number: Remember, your worth is not determined by a number on the scale. Focus on your overall health, strength, and happiness rather than obsessing over weight alone.

2️⃣ Shift the Focus to Non-Scale Victories: Instead of solely relying on the scale to gauge your progress, shift your attention to non-scale victories. These can be things like increased energy levels, improved flexibility, better sleep, or feeling more confident in your own skin. Celebrate these accomplishments along the way!

3️⃣ Practice Self-Compassion: Be kind to yourself during this journey. Remember that weight fluctuations are normal and can happen due to various factors, such as hormones, water retention, or muscle gain.

4️⃣ Focus on Sustainable Habits: Instead of fixating on quick fixes or fad diets, prioritise long-term sustainable habits. Choose nourishing foods that fuel your body, engage in regular physical activity that you enjoy, and find a balanced approach that fits your lifestyle. Small, consistent steps lead to lasting changes.

We hope this helps some of you ❤️

Feel free to share this with someone you think will need to hear this today.

Fitness is less bout the latest challenges.

And more about the way you are meant to live your life, it should not have an end date.

The sooner YOU embrace this, the faster you will see the results you are after.

Is there anything wrong with challenges?
No, especially when done the right way.

But the challenge MINDSET is what can lead to issues.
You are going all out with your fitness, trying to get results as fast as possible, then crashing and burning and losing all those results.

You formed no new habits. Your lifestyle is the same as before.
Everything needs to fit into your overall lifestyle while staying controlled for the best results.

The transformation you're looking for?

It is built with solid repetition and consistency day after day.

Play the long game.

If you're struggling to get enough protein throughout your day, you can try these simple strategies to boost your intake. ☺️

Include protein-rich foods at every meal and snack. Good protein sources include lean meats, eggs, and more. Aim for at least 20-30 grams of protein per meal.

Add protein powders or supplements to your diet. If you're struggling to get enough protein from food alone, consider adding a protein powder or supplement to your diet. These can be easily mixed into smoothies or shakes and can help you meet your protein needs.

Eat high-protein breakfasts. Many people skip breakfast or opt for carb-heavy meals like toast or cereal. Instead, try starting your day with a protein-rich breakfast.

Try these strategies out, and you can easily boost your protein intake and ensure that you're getting enough to support your goals.

You will never be out of pain if all you are looking for is a quick fix.

Reversing out of pain is the hardest thing you will have to do. Not so much physically, but mentally.

You have to understand that when we are trying to reverse out of pain that you have accumulated over a long period of time, it might take weeks or months of hard work to get the result you want.

That's not exactly what you may want to hear, but it's better than promising a quick solution that will just waste your time.

Sometimes we have to accept that this journey is a long one.

Hope this helps. If you need help with anything, drop me a DM, and I will be more than happy to help.

How many times have you been heartbroken by the SCALES?

We all know that gaining weight is easy.

And losing it is hard.

But what if there was a way to lose weight, gain muscle, and feel confident in your body without starving yourself or spending hours at the gym?

Most women are still being sold an outdated message about how they should look.

The media tells YOU we need to be skinny but not too skinny, toned but not too muscular, strong but not too strong…😳

The problem is that you are focused on getting skinny and fit at any cost, which includes extreme dieting and exercising.

This approach doesn't work because you aren't addressing the underlying reasons why you don't want to exercise in the first place!

This is why we are extremely passionate about helping women create a healthy relationship with their bodies by building strength instead of trying to lose weight through starvation or excessive cardio workouts.

You won’t find any fad diets, only real food and lots of cool strength training workouts designed to help you feel physically and emotionally stronger so you can reach your goals faster than ever!

Transform Your Body the Smart Way.

The 4 Pillars of Smart Training

Put more emphasis into your warmups each day in the gym.

These foundational movement practices set the body up for success in training. They not only help you get more quality out of the training ahead, but they also work to prehab muscle tissue, wake up your brain to ensure it is working properly to protect your tissues, and optimize the range of motion in joints.

Structural balance strength training is important.

Moving in different planes with different loads ensures your joints are trained to their full capacity, a method to bulletproof your body.

TEMPO resistance training in the big lifts ensures that motor control is a priority.
The slower, controlled positional strength used can help create more strength at the joint level.

Controlled conditioning efforts that keep you out of the highest levels of intensity have a great impact on keeping you from hitting your stress tolerance limit.
We can always ramp things up from a controlled set point, but if you are pushing past the limit, it is hard to dial it back sufficiently to overcome the pains you feel. More often, you have to take a complete break.

Sadly, the approach to training for so many individuals is to simply look past all 4 of these critical points and just move directly into INTENSITY each day. When they are new to training, this works for a period of time. Suddenly, the next 6-12 months is a sad dance of being injured, taking time off, and clawing their way back with the same high-intensity principles.

There is a different way.

Discover the collection of low-carb recipes, including breakfast, lunch, dinner, treats and smoothie options.

comment “low carb” if you want a copy and we will send it to you.

Strength training gives back more than it takes.

It's crucial to understand the incredible benefits of picking up weights.

Improve Body Composition
Strength training boosts lean mass, enhancing your metabolism and helping you burn more calories daily.

Have More Energy
Improved muscle coordination from strength training makes everyday movements easier, boosting your energy levels and encouraging a more active lifestyle.

Strengthen Bones & Prevent Osteoporosis
Heavy lifting builds bone mass, reducing the risk of fractures and osteoporosis as you age.

Improve Stress Management
Strength training enhances your brain’s response to stress, building resilience and mental strength.

Enhance Cognition & Prevent Brain Degeneration
Strength training improves blood flow to the brain, reduces inflammation, and enhances cognitive function, lowering the risk of dementia.

Boost Self-Confidence
Lifting weights builds both physical and mental strength, boosting confidence.

Reduce Menopause Side Effects
Strength training helps manage weight, maintain muscle, and balance hormones, alleviating menopause symptoms.

Improve Sleep Quality
Regular strength training improves sleep patterns.

Boost Immune Function
Strength training increases lean mass, enhancing your body’s ability to withstand illness and injury.

Improve Mental Outlook
Strength training boosts mood-enhancing endorphins and helps more effectively than some medications.

Reduce Pain & Discomfort
Strength training improves movement patterns and perception of pain, reducing discomfort from conditions like arthritis and back pain.

Increase Longevity & Slow Aging
Strength training enhances muscle strength, mobility, and cellular health, contributing to a longer, healthier life.

Enhance Athletic Performance
Strength training improves power, speed, endurance, and agility, helping you perform better in sports and daily activities.
..And So Many More Benefits
The advantages of strength training are vast and varied, improving nearly every aspect of your health and well-being.

If you are ready to follow a structured program that will get you stronger, fitter, and improve your overall health, simply drop us a DM to see how we can help.

Our new training cycle kicks off in July.

Ready to transform your body and performance?

Whether you're new to strength training or looking for better results, this guide is for you!

Swipe through to discover essential tips and techniques to build a fitter, stronger you. 🏋️‍♀️

1️⃣ Learn proper technique for foundational exercises.
2️⃣ Plan your workouts around what you can do correctly.
3️⃣ Stick to the basics for efficient and effective training.
4️⃣ Always have a plan when you hit the gym.
5️⃣ Be consistent and trust the process.
6️⃣ Avoid getting sidetracked by advanced training tools.

Stay focused, stay committed, and watch your progress soar!

Do you struggle with hip pain or lower back issues? Your glutes might be the missing piece.

Here's why:

Our Modern Lifestyle: We sit more than ever – at desks, in cars, on couches. This means our glutes aren't as active as they should be.

Glutes Matter: These are the largest muscles in our body, essential for standing, walking, and moving. When they're weak, other body parts, like the lower back and knees, overcompensate, leading to pain and dysfunction.

Daily Movements: Simple actions like standing up, walking, and lifting all rely on strong glutes. Training them helps maintain good posture and reduces the risk of injuries.

Balanced Strength: Strong glutes provide stability for joints and are crucial for preventing injuries and enhancing athletic performance.

Start incorporating these glute exercises into your routine today:

•Glute Bridges: 3 sets of 15-20 reps
•Quadruped Hip Extensions (Donkey Kicks): 3 sets of 12-15 reps per leg
•Side-Lying Hip Abductions: 3 sets of 15-20 reps per leg

Something that we discovered a lot during our onboarding sessions is that not many people know how to brace and breathe correctly.

It's quite common that the first thing we think about when we talk about engagement of our core is to suck everything in.

But, we hope this clears up a little bit of the confusion.

Buy-In and Habit Formation: The Key to Long-Term Success in Lifting

Quick fixes won't cut it! To truly transform your fitness, you need to invest in the process and make it enjoyable. Here's how:

1️⃣ Buy-In Matters! Spend time on your journey. The more you invest, the more committed you'll be.
2️⃣ Find Your Community: Surround yourself with supportive and accountable training partners, either in-person or online.
3️⃣ Enjoy Your Training: Make your workouts fun to keep motivation high. Enjoyment is key to sticking with it.
4️⃣ It's Personal: Tailor your program to your preferences for consistent progress. What works for one may not work for another.

Stay consistent, stay committed, and have fun with your training!

The number ONE reason why you haven't achieved your goals YET.

The choices you make daily are not aligning with your goals, and over time, without you thinking about it, these turn into bad habits.

Changing these takes time, but the only way you can do that is by making better choices daily.

Do you have to go all in 100%?

NO! That's where most of us go wrong.

Make small changes daily. It could be as small as adding protein for breakfast for the day or even just adding breakfast if you are skipping it at the moment.

The body you want will take time, but it is not too late to start feeling your best.

We are looking for 3 ladies who want to supercharge their confidence and start feeling their BEST.

If you can train 3-5 times per week, 45-60 minute sessions, and follow the nutrition protocols, this will be for you.

(Yes, you can have ice cream every night if you want to 🤗)

Drop us a "KEEN" below or drop me a DM and we'll suss it out...

We emphasise the importance of fueling your body with the right nutrients, and protein is a vital component for building and repairing muscle tissue.

Incorporating protein into your diet is essential for supporting a healthy and active lifestyle, and it's especially important for those looking to improve their performance and achieve their fitness goals.

Whether it's through lean meats, dairy, eggs, or plant-based sources, make sure to get your daily dose of protein to help your body thrive.

Tired of starting over?

We’ve all been there—starting a fitness journey enthusiastically, only to lose steam along the way.

Here are practical strategies to keep your motivation alive and stay committed to your fitness goals, even when faced with challenges and obstacles.

Lack of time
Strategy: Prioritize and schedule your workouts like important appointments. Block dedicated time in your calendar and treat it as non-negotiable self-care.

Plateaus and slow progress
Strategy: Break your goals into smaller milestones and celebrate each achievement along the way. Focus on the progress you’ve made, rather than solely fixating on the end result.

Lack of support and accountability
Strategy: Find a workout buddy or join a group. Having someone to share your journey with, cheer you on, and hold you accountable can make a significant difference in staying motivated.

Negative self-talk and self-doubt
Strategy: Surround yourself with positive people. Seek out motivational quotes, affirmations, and success stories to reinforce belief in yourself and your capabilities.

Unrealistic expectations and burnout
Strategy: Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that align with your lifestyle and capabilities. Break them down into actionable steps to create a sustainable plan.

Lack of visible results
Strategy: Shift your focus beyond the scale. Pay attention to non-scale victories, such as increased energy levels, improved sleep, or enhanced strength and flexibility. Celebrate these achievements!

Overcoming past failures and setbacks
Strategy: Embrace a growth mindset. Learn from setbacks, view them as learning opportunities, and use them to fuel your determination to succeed.

Accountability lapses during challenging times
Strategy: During tough periods, lean on your support system. Communicate your struggles, seek advice, and draw strength from the understanding and encouragement of others.

Fear of failure
Strategy: Reframe failure as a stepping stone to success. Embrace the lessons learned and remember that setbacks are temporary. Each new day is a chance to start fresh and keep going.

Share with someone who needs this today ❤️

“The Secrets of Success”

Ever wondered why some people can be more successful with their fitness than others?

What traits and habits do they possess that contribute to their amazing results?

Let's pull back the layers to see.....

Save this post for a rainy day, and let these insights guide you on your own path.

3 Reasons Why You Will Never Progress With Your Training

If you are struggling with progression and wondering why you are not getting better, below might help.

You keep chopping and changing your program. Here is what I mean: for us to see progress, we need to be consistent with what we are doing every week. How are we going to get better if we are doing something different every week?

Tracking your training is an easy and powerful tool. Just like nutrition, if we aren't measuring, how do we know we are getting better? Most of you don't track and guess. This is not the way. Start tracking your numbers, even though it may not be a significant change at first, 6 months down the line, you will be surprised.

Patience... All good things take time, and if you don't go into your training with this mindset, you will fail.

Hit the save button for the next time you are feeling down about your training.

If you need help putting something together and structured, drop me a DM; I am more than happy to help.

These are the 5 things you need to have together to be successful with your fat loss journey.

1 - Lifestyle
2 - Exercise
3- Stress Management
4- Nutrition
5 -Sleep protocols

As you can see supplements didn’t make the list, even though thats the first question everyone asks.

If you can work on each of those pillars you will be successful without any supplements 👍.

Need help with any of the above drop me a comment below and I will reach out ❤️

"You Don’t Need to Count Every Calorie!

You can lose weight without obsessing over every calorie you eat.

How?

Because what matters more is how you eat and what you eat. It’s about understanding your body’s needs, listening to your hunger cues, and making choices that are nutrient-dense but not necessarily calorie-dense.

Here are three quick tips to shift your focus from counting calories to making each calorie count:

1- Eat slowly and mindfully - Take time to enjoy your meals, which can help you feel more satisfied with less.

2- Prioritise whole foods - Choose fresh veggies, lean proteins, and healthy fats that fuel your body and keep you feeling fuller, longer.

3-Balance your plate - Aim for a mix of protein, fats, and carbs at each meal to keep your energy levels steady and your appetite in check.

Remember, sustainable weight loss is about creating habits that last a lifetime, not just until you hit a certain number on the scale. Let's focus on health, not just calories!"

📌Most people ask me what is needed to get in shape.

That's easy. You already know what to do.

So instead today I'm going to give you 4 things you DON'T need to do to get in shape.🔥🔥🔥

Hope this helps.🙏🏻

FOLLOW US FOR MORE TIPS LIKE THIS!

📌One of the biggest things that affect our goals is that we are not 100% committed to the process of getting there. As soon as things start to get hard or things are not going our way, the first thing that comes to our head is ""This program is not working.""

We could have the best program in the world, but if we are not prepared to put in the effort that is required, of course, it's not going to work. Imagine if you just committed to yourself for 12 months. Imagine if every day you just aimed to be a little bit better.🏋️‍♀️

Imagine every day you just made a better effort to eat better and move. Imagine what you can achieve in 12 months if you did that daily. If you give us 6 weeks, we can get you building those habits that you need to keep forever.🔥🔥🔥

We are ready to help, simply drop ys a DM and lets chat!📨

Stress eating happens to the best of us!

When life gets overwhelming, it's easy to turn to food for comfort. But becoming aware of this pattern is the key especially when it comes to fat loss.

🔴Here are a few things to start helping you guys out if you are currently going through this phase:

✅1. Pause & Reflect: Next time you reach for a snack when stressed, pause. Ask yourself if you're truly hungry or if it's your emotions driving the urge to eat.

✅2. Mindful Eating: Practice mindful eating by savouring each bite. Pay attention to the taste, texture, and sensation of the food. This can help you recognise when you're satisfied and prevent overeating.

✅3. Find Alternatives: Instead of turning to food, find healthier ways to cope with stress. Try going for a walk, meditating, journaling, or breathing. (4-4-4 method works a treat)

✅4. Stock Smart: Keep nutritious snacks on hand for those stressful moments. Opt for fruits, nuts, or yogurt to satisfy cravings without derailing your health goals.

✅5. Remember, you're not alone! We all go through these times, but its OK to reach to someone and ask for guidance.

If you are needing help with some of these things, please drop us a DM to see if we can help.🫶🏻

📌If you are struggling with dropping fat, we got you covered.🫵🏻

Even though we spoke about rapid fat loss in a a few post ago, the main thing is that we need it to be long lasting as well, and the only way we can do that is the we apply what we learn daily after our initial 6 weeks of working closely with you at the start. 🏋️‍♀️🏋️‍♀️🏋️‍♀️

🎯Here are the six habits we really focus on :
🔴1- Saty Hydrated
🔴2- Eat your Veges at every Meal
🔴3- Eat Protein at ever meal
🔴4- Carbs around training
🔴5- Get plenty of sleep
🔴6- Eat Slowly until 80% full. We dont have to over complicate it.

LIKE, SHARE, and FOLLOW, for more tips like this. 🙏🏻

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"GET SHREDDED IN 3 STEPS"

Step 1: Calorie Deficit✅
Dropping body fat starts in the kitchen! Aim for a sustainable calorie deficit. It’s not about drastic cuts—think of it as fine-tuning your intake to see gradual, lasting results. Need help figuring out your numbers? Drop us DM!

Step 2: Resistance Training✅
Muscle matters! Incorporate resistance training into your routine to build strength and boost metabolism. Not just any workout will do, focus on progression.

Step 3: Stay Active✅
Don’t forget those steps! Besides your workouts, aim to stay active throughout the day. It burns calories, sure, but it also keeps your heart healthy and your mind clear. Set a daily step goal that challenges you without overwhelming you.

Consistency is your best friend here. Stick with it, adjust as needed.

Ready to dive in but not sure where to start?

We are ready to help, simply drop us a DM and lets chat."📩

Follow us for more 😉

"IF YOU STRUGGLE WITH KNEE PAIN, here is a quick warm up guide you can try. Pretty hectic just by incorporating this fire gain set how much better your knees feel.

📌2-3 Rounds (Depending on your time)
🎯A1) Terminal Knee Extensions 15-20 reps
🎯A2) Leg Extension 15-20 reps
🎯A3) Hamstring Curls 15-20

Make sure you hit the save button for your next warm up. ✅

Follow us for more!

We're back and ready to kickstart December with a bang! 🚀

We've got a brand new location that allows us to welcome a few more incredible individuals on board.

As we approach the holiday season, staying motivated might be challenging, but hey, we've all been through a lot this year! 💪

If you're looking to ramp up your fitness and health goals before the new year begins, this is your chance!

We're offering FREE training throughout December.

However, here's the deal - we've got limited spots available. Only SIX people can join us on this..

So first in will get priority, simply drop us a DM with "Free December" and we will reach out.

T&C''s will apply.

🧘‍♀️ Flexibility Friday: Balancing Strength and Flexibility! 🕉️

Imagine a body that moves with grace and ease, supporting you through busy workdays and hard workouts. That's the magic of maintaining flexibility alongside your strength. Here's why it matters:

Enhanced Range of Motion: Flexible muscles and joints allow you to move freely through exercises, reducing the risk of injury and enhancing your overall performance.

Improved Recovery: Incorporating yoga-inspired stretches and deep breathing techniques post-workout aids muscle recovery, soothing tension, and promoting relaxation.

Mind-Body Connection: Flexibility training cultivates a strong mind-body connection, helping you stay present during weight training sessions and fostering mindfulness in everyday life.

Whether it's incorporating mobility into your warm-ups or dedicating time to a rejuvenating yoga session, remember that balance is key.

📈 Transformation Thursday: Celebrating Your Journeys! 🎉

Let's face it: balancing a demanding career with personal goals can be a challenge. But you, our amazing community, prove that it's possible to transform your body and mindset through dedication and consistency. 🌟

From transforming self-doubt into self-assurance to sculpting lean, powerful physiques, these journeys remind us that every step forward is worth celebrating. Each lift, each rep, and each moment of determination contributes to the incredible person you are becoming.

Whether you're just starting your fitness adventure or have been at it for a while, remember that your journey is uniquely yours. Your progress might not always be linear, but with perseverance, you're setting the stage for remarkable achievements.

In the comments below, share a victory from your fitness journey.

Whether it's an unexpected milestone or a newfound confidence, let's celebrate every win, big or small! 🥳🏋️‍♀️