gains_by_marta

“I’ve lost 6 stone since taking my journey seriously”

This is what my client Sylvia said to me.

Sylvia has had her struggles with her relationship with food and a very low self esteem.

We started training together after Covid, this is where her journey took a huge turn and the changes started to happen!

We focused a lot on tracking food to make sure she’s fuelling her body the best way whilst in a calorie deficit.

We also made sure she’s weight training consistently, whilst pushing herself to ensure progressive overload!

On top of her weight training, she worked really hard to ensure she hits her step goal every day, as well as doing extra cardio around her weight training to help reach that goal quicker.

And here she is now, completely unrecognisable! She is a completely different person physically and mentally. Her confidence is only getting better and she no longer feels the need to punish herself for having a little treat!

She has managed to create such an amazing relationship with her food and her gym, she learned to train because she WANTS to, not because she ‘HAS to’.

This is definitely long term for her, you just know she’ll be at that gym in her 70s still going strong!

Want results like Sylvia? DM me ‘results’ for more info

Spending this week away from work, celebrating my love’s birthday ❤️

“ I dropped two dress sizes!”

Shauna came to me with a goal of dropping body fat and growing her upper body, and she did just that!

She has been training at the gym for 7 years prior to working with me. Unfortunately without structure or the correct guidance, she hasn’t been able to make the progress she always wanted.

I have given Shauna a personalised programme, which she followed religiously. On top of that, she stuck to her calorie deficit which helped her drop the extra body fat.

With a bit of guidance, routine, and pushing herself more than ever before, she had managed to achieve her goal in just THREE MONTHS!

She has had a knee injury throughout the whole journey, which really limited what she could do in terms of steps, leg days etc. This just proves that although you might be limited with your movements, you can still achieve what you set yourself out if you put your work in!

Want results like Shauna? DM me ‘results’ for more info 💪🏼

“I got these trousers in a size down to use them for motivation”

And let me tell you it definitely has worked!

Courtney’s been a gym goer a while ago, she worked with me last year to get bikini ready for her girls holiday.

Unfortunately after the holiday she struggled to get herself back into the gym and ended up back at square one.

She decided to reach out again in March, this time with the intention of living a healthy lifestyle and loving the body she’s in, not just a quick fix for a holiday.

Over the last two months we’ve worked really hard to create a good habit, and help her get to the gym around her extremely busy schedule. On top of that we have applied progressive overload in each session - making sure she’s pushing herself and ensured she’s sticking to her calorie deficit.

Courtney’s fantastic attitude, dedication and resilience had definitely paid off, as just in two months she has managed to achieve more than she ever imagined!

I couldn’t be any more proud of her! I’m super excited to see what the future brings for her. And let me tell you, with the way she’s going right now - she’s going to get far!!!

Want results like Courtney? DM me ‘size down’ to get started 💪🏼

It’s okay to treat yourself whilst on your fitness journey.

It’s okay to socialise and meet friends in a bar.

It’s okay to have a date night and indulge in foods your enjoy.

It’s okay to have a few (or more🤪) drinks every now and again.

It’s okay to skip the gym to see your friends you haven’t seen for a while.

Life is way too short to be miserable and deprive yourself of things you enjoy.

Unless you’re on prep for a competition, there’s no need to say no to those things or to feel bad about enjoying yourself.

As long as you do those things in moderation, your progress won’t be affected! And your mental health will stay good, which is so important!

Remember, it’s ALL about the balance! 🏋🏼‍♀️🥂

If you want to grow that peach but unsure where to start, I have a HUGE OPPORTUNITY for TWO girlies until the end of tomorrow!

Over the last 12 months I’ve been creating and testing out the perfect glute guide so you don’t have to! This is by far the most effective programme I’ve created

AND because I want to see more people grow, I have decided to implement it for my next TWO ONLINE CLIENTS

I will personally be coaching TWO clients on 1-2-1 on how to grow your glutes and utilise this method

Even if you don’t have much time, this WILL work for you!

These two spots will be open until 8pm BST tomorrow (Saturday), but likely will go in the next 30-60min. So first come first serve!

If this sounds like a bit of you, drop me a 🍑 in my DMs and I’ll run you through the exact process.

Let’s gain together 💪🏼

3 years difference

I thought what I wanted was to be the smallest version of myself. I thought it would make me happy. Instead, I was miserable, weak, still unhappy and lost my period for 6 MONTHS due to majorly underrating and working out too much. I’d never let myself rest as I’d feel guilty.

Fast forward 3 years - I’m happier than ever, stronger than ever, and my relationship with food is better than ever! Yes of course I still have certain aesthetic goals, but I don’t prioritise that. Instead, I’m prioritising being healthy by having a good balance, I don’t deprive myself of foods I love. I’m now focusing on getting stronger, maintaining my consistency and just being HAPPY. I no longer beat myself up for having a rest day. I’m finally living my life!

I’ve seen this stupid ad on TV today about BMI and out of curiosity I thought I’d check mine, mainly just for a laugh but also to show you guys that BMI is bullsh*t and not to be discouraged or even bother checking it.

According to NHS I’m classed as ‘overweight’ which is funny because I’m currently the healthiest I’ve ever been - physically and mentally. I weight train 5 times a week, include cardio at the gym and outside of the gym (walking). On top of that I have an extremely active job as a personal trainer and fitness instructor, so realistically I only really have one rest day which is a Sunday.

The reason BMI is just full of crap is because it only takes into consideration your overall weight and height. Let’s not forget how much more muscles weigh than fat! The more you lift at the gym, the more muscles you have, the more calories at rest you’ll burn and that’s a fact! So even if the BMI or the scales aren’t budging, that doesn’t mean you haven’t lost bodyFAT, it just means your body composition is changing. Body composition is essentially muscle to bone to fat ratio.

Let’s normalise not checking the scales every week, let’s normalise not checking BMI to save our mental health. From now on, the only numbers we’re checking are the numbers or the dumbbells and plates were lifting 💪🏼💪🏼💪🏼

I’ve had the pleasure of working with Kryssie to help her achieve her goal of feeling more confident on her holiday

When I first met Kryssie she wouldn’t even dream of showing her face at the gym. In just a few months she did a full 360 turn and went from being very anxious at the gym to the point of being in tears, to coming BY HERSELF and smashing her workouts!!!

Not only that, she has also shown an incredible increase in her strength and let me tell you the progress that woman made with her physique in just a few months is insane!!

I’ve made a friend for life through working with Kryssie. Thank you for trusting me with your journey and I’m really looking forward to seeing what 2024 brings for you! 🫶🏼🫶🏼

Enter via my link 🫶🏼

https://rb.gy/6nzi69

New Year New You!

Do something for yourself for 2024 and treat yourself to a month of coaching for only £10!!

Whether you’ve never stepped foot at the gym or you’ve been training for years, there’s always room for improvement and more education, this is why Personal Trainers exist

This is why I’ve decided to give you guys an opportunity to train with me for a whole month. In a month you can learn plenty of new skills and really push yourself the way you never have before!!

Comment on this post or DM me to grab a number, payment won’t be taken until all the numbers are gone. There is NO limit on how many numbers you can get!

Good luck guys and happy new year 🫶🏼🫶🏼

New Year New You!

Do something for yourself for 2024 and treat yourself to a month of coaching for only £10!!

Whether you’ve never stepped foot at the gym or you’ve been training for years, there’s always room for improvement and more education, this is why Personal Trainers exist

This is why I’ve decided to give you guys an opportunity to train with me for a whole month. In a month you can learn plenty of new skills and really push yourself the way you never have before!!

Comment on this post or DM me to grab a number, payment won’t be taken until all the numbers are gone. There is NO limit on how many numbers you can get!

Good luck guys and happy new year 🫶🏼🫶🏼

10 weeks left of 2023

10 weeks is more than enough time to create healthy habits, a sustainable gym routine, gym confidence before the busy period starts and definitely enough to make some incredible changes!

DON’T wait till the new year. Best time to start is NOW. Those 10 weeks will pass anyway, so why not give yourself a head start and make those weeks count? Your mind and body will thank you!

*** for all PT enquiries DM me and I will be in touch ***

These right here are (some of) the people the make my job so amazing and so enjoyable!

I’m honestly go grateful for every single one of them, the ones in the picture and the ones that aren’t.

Being a PT is honestly the best job in the world, not only do I get to see my people grow, progress and gain confidence, I’ve also made, and continue making some incredible friendships with them all!

I value them all, appreciate them all and promise to always give them my all in and outside of our sessions. They’re not just clients. They’re family ♥️

Night out with the family 💕

December 22 vs April 23

Over the last 4 months I’ve started to take my bulking serious again. As excited as I was to start my first ever bulk after Covid, I had no idea how difficult I would find it mentally and physically. I’ve never been the type who puts weight on easily. Whilst this might be the dream to some people, to me and people with my body time it can be quite discouraging and damaging, the same way weight loss would be for people who struggle to lose weight.

I’ve had A LOT of bumps in this journey, this links to my eating disorder, although I’d say I’m probably about 90% recovered from it, it’s quite easy for me to spiral and sabotage myself and my results, which is also why the results aren’t as big as I would have liked! But it’s a journey that I’m embracing as it’s part of who I am.

Some of you may look at this post and think there’s not much of a difference, but to me the fact that I am growing and I’ve managed to keep my high calorie streak without spiralling for weeks is huge progress in itself and I’m so proud of myself!

I’m always open and honest to sharing my story and my struggles as working in the field I work in, people expect us to be on point 100% of the time, but the truth is, we struggle more than you guys know. To me sharing my rollercoaster of a journey is very important as I’d like to think it helps the community feel like they’re not alone, whatever their struggles may be.

Whatever your goal is, don’t give up 🫶🏼

2023 is here and it’s time to start working on yourself!

Whether your goal is fat loss, muscle gain or general fitness, I’m here to help you achieve your goal!

Benefits of having a PT:
- structured workouts that change every month to help you achieve your goal
- accountability
- motivation
- education
- extra push with me by your side
- tailored programme especially for you
- support from someone who wants to see you succeed!

Drop me a message or fill out my PT enquiry form on my profile for more information😊

Let’s do a transformation Tuesday 😁

December ‘21 vs December 22

This year I’ve pushed myself more than I ever had before, but I’ve also fallen down a lot. Having to fight my fear of food to grow, finally getting over it, only to fall back into it in august, but I’m still fighting and I’ll get there!

Starting the year off with a full time job, training 5 days a week and doing my PT qualifications all at the same time, onto the best summer of my life with the best people in my life, then starting work at the gym, still working full time plus PTing on top, but I’ve still managed to get this far! And I’m forever grateful to myself and my close ones for believing in me.

I’m so grateful that I spent this year working on my mental and physical health, I’ve still got a long way to go but I’m definitely in the best place I’ve ever been (mentally and physically)

2023, I’m coming for you!

Merry Christmas you filthy animals 🎅🏻

January is creeping up very quickly and a lot of people will be joining the gym for the first time

For that reason, let’s talk about and remind ourselves of some gym etiquettes

1. Put your weights back, (101 on how not to be a di****ad) you’ve had the energy to pick them up and take them with you, then train with them. You definitely have the energy to put them back
2. Smile - a lot of people are feeling anxious at the gym too, this might make their day
3. Finish your sets and move on (especially on resistance machines) - don’t spend 10 mins in between your sets on your phone, someone might be waiting to use that equipment
4. No bicep curls on the squat rack - there will be plenty of equipment for you to be able to curl with, please leave the racks for the squats and bench presses
5. If you’re unsure if someone is using a piece of equipment you want to use, just ask - some people might even let you use it whilst they’re resting, if not, go do another exercise. At least you’re not wasting your time
6. Don’t be afraid to ask for a spot - *most* gym rats are probably the nicest people you’ll ever meet and they are happy to help you
7. Don’t bother people in the middle of their set, wait till they’re done to speak to them - for most people, that 1-2 hours at the gym is the only time they have for themselves, let them stay focused
8. Most importantly, enjoy the journey, buying that membership and taking that step to better yourself is the best decision you’ll ever make!

Happy training😁

Happy 1st of December! ❄️☃️

1 month left on 2022. You can either make it count, or you could procrastinate and wait till January. You could spend this month training and enjoying all the yummy food guilt free as you’re working on your relationship with food, or you could spend it on the sofa indulging and feeling guilty that you’ve had a snack because your relationship with food is sh*tty.

If you start today, you’re one month closer to your goal, you have one month to get yourself comfortable at the gym before the January rush, you’ve got one month to see changes (not just physical but physiological). You could go into the new year with a brand new mindset and brand new habits that you’ve set this month or you could go into the new year with the same old ‘I’ll start tomorrow’ mindset, which trust me, it doesn’t work.

It’s up to you how you spend this month, choose wisely, you’ll be so grateful you did!

Nothing more motivating than seeing results 😍

HEAD OVER TO MY INSTAGRAM TO ENTER

✨GIVEAWAY TIME✨

The winner will get a choice between 4 1-2-1 PT sessions with myself OR a month of online coaching (that way you can be trained by me without having to live in Leeds!)

All you have to do to enter is:

• like this post and tag 3 friends in the comments
• follow my account
• share this post on your story

The winner will be drawn once my account hits 1000 followers, good luck everybody!