TLC Healthy Happy Fit

Happy new year.....

Diets and resolutions!!

It's the start of a new year.... and everyone is thinking resolutions and diets!!

Top tips for resolutions:

Make your resolutions fun, dont make resolutions be about restrictions, and being hard on yourself! Make your resolutions be about planning dates with loved ones, going to see your favourite band, for making more time for nature and outdoors, make it about learning a skill.... or trying new things, make resolutions about promises to take car of you, to take time to relax, read a book!!

Top tips for dieting:

Don't go on a diet!! Lol!! I'll explain myself.... If you're 'going on' a diet then you're most likely looking for a quick fix and wont see this as a long term lifestyle change... yo-yo dieting is no good for your body or your mind!

You already have a diet, tweak that and make small changes to improve what you already have!! Small changes to an existing diet might not get you fast results but they will get you long term results!!

Ask yourself these questions when making changes: do you see the diet changes as long term? Is it realistic to cut out takeaways for ever or is it realistic to cut down on how many you have per month? Is it realistic to say you're not eating carbs ever? Or is it more realistic to look at improving the quality of carbs you eat? Switching white bread for wholemeal.... swapping chips for jacket potatoes sometimes... You still gotta live 🤷‍♀️🤷‍♀️

Dont cut out complete food groups!! Your body needs all the foods in balance... carbs, protein, good fats and fibre!

Stop being extreme with your diet restrictions.... lift weights and eat well is the only way to diet freedom!!

Much love # # #

Just some of my thoughts ......

After a week of no training due to that nasty flu bug going around I'm finally back lifting weights with my TLC team!! 💪💪💪

New year new me is close at hand, if you're already talking about going on a diet and getting fit and every year you say the same thing but you're lucky if you get to the end of Jan before you're off the diet wagon again, strict diet lasted 3 weeks and you made it the gym a handful of times, you have a blow out weekend then you make a second attempt in Feb but its half hearted, the strict diet lasts a week and a half and you made it to the gym once.. and so the cycle begins again, dont even get me started on holiday season and working on your summer body!! Before you know it it's Christmas again and you're going to start again in Jan and this time you're gonna stick at it!!

Are you happy to live this way?

Are you ready to stop feeding your money into the diet culture machine and get off the yo yo diet wagon?

If you're ready to get healthy happy and fit in both body and mind then im your gal....

If you're fed up of trying to live up to social media body expectations then im your gal.....

If you're fed up of quick fix diets and want to sack off restrictive diets for good then I'm ya gal.....

My name is Tracy, Im a qualified personal trainer and work online supporting people, ive been overweight, I've done the yoyo dieting and have worked hard to find freedom from the destructive diet culture!! For personalised support, nutrition guidance, live workouts, recorded workouts, all to do at home, regular check ins... drop me a message 😘

You know when they give you the safety talk on a flight and they say fit your own oxygen mask before helping others?? ........ apply that to day to day life! You can't help others effectively if you're not helping yourself first!! This time of year can be highly stressful and manic so stop, take a breath and take some time to re-energise.
Much love # # #

The first step in your weight loss journey should be to love and accept yourself! Before anything else.... Accept what has past and where you are now only moving forward with love and kindness for you!! Xx❤️

Just saying 🤷‍♀️ Stop fighting! Work with your body, treat it well, it's the only one you got!

They need only to be the smallest of steps but take them.... your future self will thank you for it # # #❤️

Wake up.... ✔️👍
Be thankful ..... ✔️🙌
Drink coffee ...... ✔️👌
Slay goals....... ✔️👊

Tell me you worked out without telling me you worked out 😂🤣😂

There is a lot of information out there about how to lose weight/fat. Some methods are not great and short lasting..... FYI please listen here if you have to go 'back on your diet' cos it worked last time.... helloooo it didn't work if it didn't last and you couldn't stick to it...........

And then of course there is some excellent advice, again sometimes there is sooooo much information and an expectation that you go straight from sofa surfing to being in a gym 5 times a week doing a variety of exercises it can be challenging to even get started..... its like focusing on the top of the mountain or expecting to run a marathon without training and just being overwhelmed with the whole thing! Then... let's not forget if you are hating the whole gym life you'll soon find any reason not to go.....

So keep it simple, find exercise you enjoy or can mentally manage, a ten minute walk is better than none, one ten minute walk per week is better than none, same applies to any other exercise, even sticking on some fave tunes and having a dance around your living room for ten mins... its just about moving right now.... its about baby step changes to your normal routine. Eventually you might want to add in longer movement times, maybe more times per week...., EVENTUALLY MANY BABY STEPS LATER maybe you join a walking club, cycling club, dance class.... whatever it is you do.... FIRST you need to fall in love with moving your body, not force yourself to do what the Internet people tell you.

I personally would absolutely recommend lifting weights, walking etc but I also started this journey from being an expert sofa surfer so it's taken a while to get to the point I am now, it certainly didn't happen in one step. It was lots of little steps, sometimes I even stepped back but ultimately have kept going by taking small steps...... don't overwhelm yourself with big expectations.

The same method can be applied to your diet, YOUR DIET, ☝ THE ONE YOU HAVE ALREADY! just change little things at a time, learn about nutrition, and calorie values but take it steady, challenge your ideas of good and bad food, challenge your diet mentality, dont deprive yourself of things you like but make little adjustments to bring in more balance.... one baby step at a time....

Most of all be kind to yourself. If something isn't working for you or you step back for any reason, just re-assess and move on, rather than beat yourself up and give up!! Making changes is hard so make them small and manageable!

Much love ❤ xx Tracy xx

If working out means getting a babysitter, leaving your house, driving to the gym, if time is minimal, if costs are limited.... the list goes on... you know as well as I do that it's probably not going to happen on a consistent basis.....

However you CAN get a QUICK and EFFECTIVE workout at home with TLC.

TLC Healthy Happy Fit is an online group, live sessions at set times and recorded sessions you can do any time to fit your life. With support around nutrition and help/guidance as much or as little as you need!

I won't hassell you but I will always make time for you if you need it. 😘

Monthly membership, no long term commitment to membership, contact me for an informal chat. # # #

Happy Valentines day! Whilst your busy telling everyone around you that you love them.... don't forget to give love to yourself too (and your fave kettlebell of course!! 🤣)

Mondays Hellentines class for my galentines was 1 min intervals, weights vs cardio!! Written with love for my TLC team!! ❤

Fridays are always a bit random at TLC, this morning went like this
8x 1 min boxing rounds,
Mini kettlebell circuit, 1 to 5 reps then back to 1
16 min squat workout
Dumbbell circuit. 5 reps, 8 reps 12 reps adding 2 extra exercises each round!
The great thing about this class is because you know it's bitesize chunks for each section sometimes your mindset can work with it easier!

So now we have got that crappy month of January out of the way let's start February with a fitness challenge! Pick an exercise, set yourself a goal with it and let's smash out the 28 days of Feb! It can be as simple as a daily walk.....





Tell me you worked out without saying you worked out!!

Every Weds at TLC we have our weights session. Before you stop reading cos you don't like weights bear with me. I thought weights were boring at one time too..... I can't tell you exactly how it feels when you stick at it but I'm gonna give it a try.... 😊

There are lots of benefits from lifting weights.....

Aside from fatloss, strength building, better muscle tone....there's more... (FYI ladies you're not gonna get massive muscles I promise) keep reading.....

Building strength and lifting weights gives you a feeling that is hard to explain until you start ...... eg at the beginning you may be banging out shoulder presses with 2kg dumbbells and after a while you progress to 3kg, but then you're up to 5kg and that's when those feelings come... you start to see that strength progress and it gives you a buzz, you start to see differences in the mirror, you start to feel badass 😎 your confidence increases, you hold yourself better, there is that inner feeling of strong and strength physically and mentally, your mood improves, did I mention you feel more badass? 😉

Wednesdays we lift weights and we are badass! 💪💪💪

Online live classes
MONDAYS: HIIT/INTERVALS/CIRCUITS
WEDNESDAYS: WEIGHTS
FRIDAYS: MIX IT UP

You don't have to be great to start.... you have to start to be great...

Message me to have a chat, arrange a free trial. ❤

Cheeky little deadlift circuit this morning!! The relief on everyone's face when I said the last round!! 🤣😂

Live classes 3 mornings a week with lots of recorded workouts to try at your leisure! 1 to 1's available to book for members, nutrition support, no strict dieting! Lots of fun!!

Come along and try for free, I'll play nice I promise 😜😜

Happy New year to you all! 🎉🥂🎊

If you're not happy with your body now......... a toxic diet won't make you love it more, losing 10lbs won't make you love it more!

FIND love for the body you have already whilst focusing on small steps, non scale victories! Make your focus: health, strength and fitness this year and banish the diet mentality forever! Focus on your mindset and how you talk to yourself and try kindness this year! Connect your body and mind for the ultimate dream team for 2022!

Much love # # #

After two days of wonderful indulgence it was so good to get back to a TLC workout yesterday, good mood vibes all day 😊💪

media.tenor.co

Quick fix diets lead to short term results..... fact!

Don't jump on the next 'miracle' diet in the new year! You done them over and over, they are not fun, in fact they can be down right miserable! And each time you give up.....? it chips away at your self esteem, self worth and confidence! Time to end the vicious cycle... # # #

Be kind to yourself and stop jumping on the diet roller coaster!!

As its Christmas and all that, I'm giving the gift of a free class, 🎁 I go live via a link at 6.15am on Christmas eve. We have a Christmas countdown body weight workout...
It's just going to be a bit of fun so don't take it too seriously altho I am taking my outfit seriously 🤣 and am ready to sing to you whilst we laugh and workout...... 😘❤ so come on... get a workout in before the Christmas Dinner preparations begin # # # just message me for details # # #

Day four of the Christmas challenge!! Come try a class for free, contact me for info

Day 2 of the Christmas challenge done!! 🤣😂



Contact me to try a free class... 💪

It's Dec 1st!!!!! 😊 Already starting the month with a Christmas themed challenge for the team!!! 💪💪 Come join the fun !! 😀👌🙌

Friday Mix Session = Burpee hair! 🤣😂 Great session tho!
Mondays: HIIT
Wednesday: Weights
Friday: suprise! Lol! Xx

Actually love the Monday HIIT session, my mind says yay! My body is still trying to understand what just happened 🤣😂🤣 but that said it's a banging start to the week! And we feel awesome!
Mondays: HIIT
Wednesdays: Weights
Fridays: Mix/random/suprise

Come join the club!

The best way to start a Monday.... HIIT high intensity interval training! 40 secs work 30 secs rest this morning for 30 rounds.... around 40 mins with the warm up and whilst I loved the sesh I also loved this message after 30 rounds 😂🤣😂