skfitness_pt

EXCITING NEWS‼️ There’s a new gym coming to Buntingford 🤩

Can’t wait to have this facility right on my doorstep!

Believe in yourself 🫶🏻

NEVER EVER doubt yourself..

U are AMAZING 🤩

Does this sound familiar?? 😤

When you were a kid and you were told not to do something, what did you do?

If you were anything like me you would do it!! It was more exciting and adventurous to take the risk and do what you were not supposed to do, right?

Inside we’re still that child. When we tell ourselves that we can’t eat a certain food source, we end up wanting it more! So much so, we end up eating double or triple the amount 🫣

By allowing yourself to eat the food you enjoy, you’re creating a healthy relationship with food.

The key is “balance”, if you’re looking to lose weight you can eat healthy and still include food you love. It’s not just the physical calories in calories out. You have to work on the mind too and overcome barriers of “good” and “bad” food.

All food is GOOD 😍

Will lifting weights make me bulky? … 🤨

If you sat in a formula 1 car, does that make you a formula 1 driver???

No it doesn’t. It takes time and a hell of a lot of training to master the art of racing a car at 200mph!🏎️

The same principle applies to weight training. You would need to be smashing it in the gym consistently, eating in a calorie surplus and eating much higher levels of protein. It’s soooo hard to develop muscle and takes a strict regime to get bulky!

So what about protein? This has always been associated with building big muscles and gym rats, right?

An average adult should be consuming 0.75g of protein per leg of body weight (as recommended by the British Nutrition Society)

If you are looking to build muscle as part of a strength training programme, you should be aiming for 1.2-2g of protein per kg of body weight (as recommended by ACSM)

Personally, I’m looking to build muscle and take additional protein supplements to reach my goals. I’ve been doing this for years and as you can see I’m not the hulk!🤣

I actually admire women who have a strong physique😍 I can appreciate the hard work and discipline that goes in to looking that awesome🤩

#

Smile and the world smiles with you 😁…

When you smile, your brain releases tiny molecules called neuropeptides to help fight off stress. Then other neurotransmitters like dopamine, serotonin and endorphins come into play too. The endorphins act as a mild pain reliever, whereas the serotonin is an antidepressant.

Consider smiling a natural drug!

A smile is proven to be contagious too, it costs nothing and does so much 😍. You can brighten someone’s day with a smile 😃

😀😃😄😁😆😅😂🤣

How exercise keeps you young…👏🏻👏🏻

6 anti aging benefits of exercise:

✅Improves cardiovascular function

✅Combats muscle loss

✅Improves balance and coordination

✅Boosts brain health

✅Combats bone loss

✅Delays onset of chronic conditions

🏃🏼‍♀️Cardio can include: running, walking, cycling or swimming. It will strengthen your heart, help maintain a healthy weight, boost your mood, and help you stay independent as you age.

💪🏻Strength training will help reduce muscle loss, boosts metabolism, help with balance and coordination and maintain bone density.

Aim for 150 minutes of moderate-intensity (or 75 minutes of vigorous) exercise per week and 2 days of muscle-strengthening activity (as recommended by gov.com)

Don’t forget!… find activities that you enjoy doing 😍

When you enjoy what you do you’re more likely to stick with it!💪🏻

Keep showing up and stay consistent!!💪🏻💪🏻

Change doesn’t happen overnight, you’ve got to stick to the plan and believe in the process!😜

More importantly…

BELIEVE IN YOURSELF!!!🫶🏻

Enjoy your weekend ✌🏻

Quality over quantity!!…

This is something I learned as I got older and wiser 😜

Make sure you surround yourself with people that share the same energy as you. Friends who want you to do well and vice versa!

The people that you surround yourself with, their mindset, attitude and energy will be contagious!!!

Find your tribe 😍 and you’re set for life!!

Create a positive mindset and attitude..✌🏻

A rare day I’m not in sports gear!😜 I forgot what jeans feel like!!

It’s not often I put a pair of jeans on! 1st day of the school holidays and I’ve been conned in to going clothes shopping with my girls 🥴

I guarantee by this after noon I’ll be back in my trainers knocking out a workout …just for my own sanity!🤣🤣

This weather can do one too! Come back sunshine ☀️☀️

Beginning of a new week…a fresh canvas…a new start maybe?? The choice is yours🤩

GO AND SMASH YOUR GOALS💪🏻😍

My period is kicking my arse this month!!!😤..

Yesterday was a complete write off and I hated it!! PMT you suck!!

When I’ve been unproductive it really puts me in a funk. When I don’t get to move my body it puts me in a funk!!

So many people (including myself) need the outlet of exercise to provide “relief” from daily stressors.

I don’t think I’ve ever come across anyone that has regretted a workout 💪🏻

The endorphins that our bodies release is what I call “positive energy” and it’s this energy that counter balances any negative energy we are holding on to.

It’s all about balance, right?🧐

Doesn’t matter how you choose to move your body, just do it!

Keep your energy balanced and you’re setting yourself up for great things!🫶🏻

Today I’m cracking on with my course work and client programming ..oh and a cheeky workout later 🤩

Positive vibes IG family!🙌🏻

This was amazing!!!🤤…banana & choc chip baked oats

I woke up this morning, day two of my period and all I want to eat is stodgy heart warming food!!!😋

Obviously I wanted something that was healthy and nutritious too…I had a couple of mega ripe bananas on their last legs so I thought let’s use them!!!🍌🍌

So….I rustled up this banana and choc chip baked oats. It’s so easy to do and totally hits the spot!!

Ingredients
🍌 2 ripe as you like bananas
🍌 1 cup of oats
🍌 2 dollops of smooth peanut butter
🍌 Handful of dark choc chips

Mash up the bananas and then mix in the rest of the ingredients..it’s as easy as that!🤩

Whack in the oven at 180degree (fan oven) for 20-30 mins and it’s done!

I let mine cool for a little bit so I could scoff it down 😜

I’ll be polishing the rest off over the course of the day..might even add some Greek yoghurt for extra protein 💪🏻

Double tap if this is a bit of you and give it a try 😍

Periods and when to workout 💪🏻😬

Hormones have a lot to answer for, right?

Having a menstrual cycle your body will go through hormonal shifts 🥴

♦️follicular
♦️ovulatory
♦️luteal
♦️menstrual

Follicular phase, oestrogen rises to a peak just before ovulation, making you feel alive and energised!💪🏻

Ovulatory phase, your hormones are thru the roof to enable ovulation to take place. This will increase your energy levels too 🤩

Luteal phase 🫣, bye bye hormones.. hello fatigue and pmt!😭 As oestrogen and progesterone drop, so do our mood and energy levels😤

Menstrual phase, hormones are at an all time low and you’ll probably be feeling weak as a kitten!🥴

Best advice is to listen to your body, when you are feeling pumped and energised go and smash it at the gym. BUT, if you’re feeling out of sorts take it down a notch. Adapt your session to how you feel.

I know it can be frustrating when you can’t lift the same weight you were doing week before. But remember it’s only temporary and you’ll be back at it in no time😜

Learn to listen to your body and work with it, rather than against it 🫶🏻

We’ve all heard of “six pack” abs, but to achieve true core strength you need to work your transverse abs too!

The transverse abdominis is the deepest layer of abdominal muscle and it sits horizontally around your abdomen like a corset.

The role of this muscle is to protect and stabilise the spine.

It wasn’t until I started to train my transverse muscle that I felt my core strength improve.

You can do sit ups all day and get the aesthetics of the “six pack”. However, to obtain ultimate core strength you need to train the deeper transverse abs.

Exercises to do this include:

➡️Dead bug
➡️Hollow hold
➡️Heel taps
➡️Bird dog
➡️Plank
➡️Alternating knee in
➡️Plank reach

So, when it’s Abs day, make sure you incorporate some of the above into your routine 😁

It’s Monday!!..how are you feeling this morning?😎

Are you “meh, it’s Monday 🙄” or are you “yay it’s Monday, let’s get sh@t done?💪🏻”

Every day is a new canvas, you can paint whatever you want on it 😍

I’ve just done the school drop off, gonna enjoy this cuppa and soak up the vitamin D🤩

Then it’s a morning of admin and later on I’m taking my lovely Grandma to have her cataract surgery..I love her to bits and hope it goes well for her🥰

Whatever you’re doing today, make sure you add some fun to it! 😁

Yep! DIY haircut!😜..when u see too many grey hairs and grab the clippers!!💇‍♀️

This is the benefit of having an under cut, you can shave it off yourself!!!

The sides look alright to me, I can’t see the back so out of sight out of mind 🤣🤣

Already done a PT this morning and now for brekkie, I’m starving!!!😋

Happy Sunday ✌🏻

Put the work in, stay consistent and then you’ll see results!!😜

‼️There is no quick fix when it comes to your fitness‼️

If you want to change your body composition, you need to make yourself accountable🤨

No “I’ll start tomorrow”, No “I’ve not got enough time”, No “I’m too old!!!” NO EXCUSES

It’s a simple formula

TIME + EFFORT = RESULTS

Consistent training over time will create new habits.

When we consistently train our bodies we are giving them a reason to adapt and change.

If you can’t find time in your day to work out, ask yourself “how much do I really want this?” “What is stopping me from changing my daily routine?”

I guarantee that it’s not the time you can’t spare😉

Think about it..what is stopping you? 🤷🏼‍♀️

The sun is out here and it’s giving me friday vibes 😎

Have a fab weekend!!!

Homemade chicken burgers…family fav!!😋

Ingredients 🍔
Makes 4 burgers

Pack of chicken mince
4-5 Spring onions / chopped
1 tsp Garlic granules
1/2 tbs Smoked paprika
Pinch of salt n pepper

I normally eyeball the amounts I put in…so the amounts are a rough guide😜…you’ll add more or less depending on your own preference!!

Method 🍔

Stick everything in a bowl and mix it up!! It’s as simple as that !😁

Use your hands to make them in to patties and then fry them up in some olive oil.

Normally 5/7 mins per side. Make sure no pink bits in the middle!

We love adding some fried onions 😍

These are always a hit at dinner time!🤩

Save and share if these are a bit of you..😜

Do you know your macros??…

1g Carbs = 4 calories
1g Protein = 4 calories
1g Fat = 9 calories

Try and stick to whole foods, lean meat and healthy fats 😋

Wednesday vibes 🤩..

I dunno about you but you can’t beat a bit of retail therapy!!

Got this little beauty from Gymshark, they’ve got a sale on at the mo which is always a result!!!😍

As much as I love this brand, I have to admit I was a bit bummed out at how women 40 onwards are not represented in their advertising campaigns🤷🏼‍♀️

All the women on their website look like they’re in their 20’s/30’s. It’s not like you reach 40 and stop working out, it’s actually the opposite!!

When you hit your 40’s you need to be exercising more!!

So c’mon Gymshark, how about representing us ladies who haven’t stopped picking up the weights at 40..we’re still working up a sweat and need gym gear 💪🏻😜

Enjoy your Wednesday and bring on the sunshine that is forecast for tomorrow!!☀️😎

Nice and simple homemade tortilla chips 😋..

This is the easiest thing you’ll make for a healthy snack 🤩

▶️ 1 tortilla wrap
▶️ Olive oil
▶️ Frying pan

Just cut the tortilla wrap into triangles and then drizzle some olive oil in the frying pan.

Once hot plonk the triangles in and cook until crispy!

They are awesome with any kind of dip! I had mine with sour cream and chives, but if you’re feeling adventurous make a guacamole dip 😜 ..thats my fav!

They are so yummy even the kids like them 🥳

Nom nom nom 😜

Age ain’t nothing but a number…🤨

Regardless of your age your body will change to the stimuli it is given.

If you are consistent with your fitness regime and you are kicking it with your nutrition YOU can achieve the body you want.

I refuse to succumb to anything menopausal! Yes our hormones are changing, yes our moods are up and down like a rollercoaster. But the principals of weight loss and muscle gain remain the same.

To lose weight you need to be in a calorie deficit.

To grow muscle you need to lift weights and give your body a reason to grow stronger.

AND…

Consistency is key!!💯

You have to be keep showing up. You need to put in the work to see results.

No excuses‼️

You get what you put in 💪🏻

Getting back to what I do best!!!…hand me those dumbbells💪🏻😜

After an emotional roller coaster of a week 🥴 I’ve finally got my mojo back to crack out a workout 💪🏻🥳

I totally needed the rush of endorphins!! I feel energised and motivated to do more.

Don’t under estimate the power of exercise. It doesn’t have to be a 40 min hardcore session to feel the benefits. Just a 10 min walk will clear your mind and make you feel better 🤩

Happy Friday!!😘

I’ll be back!! 😎 Totally obsessed with this fella after watching the Arnold series on Netflix!

I always knew he was the best in his field with his body building, but I never realised how amazing his focus was to fulfil his dreams 🤩

If you’ve read any of my previous posts 🙄..I’ve touched on visualisation and how mentally seeing where you want to be in “real terms” sets you up for success!

You really have to want your goals 💯 . By visualising in extreme detail what you want to achieve you will be destined for success.

The passion, the want, the euphoria of achieving your goals is real.

Have confidence in your abilities and go for it!!!

If you’re looking to lose weight, see yourself in your mind how you want to look. Visualise how you will feel when you reach your ideal weight. Keep this picture of you in your mind 24/7. You are going to reach your goal, there’s no room for negativity! Any knock backs, get back up and continue to be focussed💪🏻

Create a positive energy that has a snowball effect, everyday you are closer to your goals, everyday you are stronger and more confident in who you are. Nothing can stop you from succeeding🤩🤩

It won’t happen overnight, it’s a process which you need to believe in. Give it time and keep visualising your life as YOU want it.

It worked for Arnie, it works for Beyoncé and it worked for me!!

Believe in yourself, you are stronger than you know and even more capable of reaching your dreams 🫶🏻

Air fry chicken anyone??!! This is so simply to do and so tasty!😋

Ingredients:

▶️ chicken (obvs) cut into strips
▶️ Garlic granules
▶️ Smoked paprika
▶️ Herbs of your choice
▶️ Salt and pepper
▶️ Extra virgin olive oil

Put the chicken in a bowl, drizzle with olive oil and then add the other ingredients. Just put enough on to cover the chicken.

Let it marinade for about 10-15 minutes and then stick it in the air fryer!!

I normally air fry for 5 minutes, give it a shake and then cook for another 2 mins. Make sure chicken is cooked and no pink bits!

Tonight I’ll be mostly eating it with salad and feta with a side order of spicy rice 🤩

If this is a bit of you, give it a try and let me know what you think 😁

Pancakes with homemade banana ice cream 😋🍌🥞…

These are everyday pancakes (my kids don’t like protein ones !)

Easiest pancake recipe ever!!!
▶️ 1 cup of plain flour
▶️ 1 cup of milk of your choice
▶️ 2-3 eggs

Whisk all that up and get the frying pan to the ready! My preference is to use olive oil to cook them in, but you can use butter, coconut oil etc

Homemade banana ice cream 🍌🍌

▶️For this you need to break up a couple of bananas and freeze them until they are solid.
▶️ Add the frozen banana to a blender with a splash of milk of your choice.
▶️ Whizz it up and add more milk until it’s an ice cream consistency.
▶️ you may need to give it a shake to get all the banana blended properly!

You don’t need to add anything else, just serve it up and enjoy!!!

Don’t forget to add some fruit to make it look pretty!😜

I need to give credit to my daughter who made the strawberries look fancy 😘

I’m not talking about Bump n’ Grind!!….😜

When we push our bodies beyond their capabilities, we provide a reason for adaption.

By consistently performing “The Grind” we are telling our body that it needs to grow stronger.

It’s thinking “sh*t, Sarah keeps lifting weights that are pushing me to muscle failure 🥴, I need to grow stronger to keep up with her!”

To achieve any type of progress you need to put the work in!💪🏻 Whether your goal is to get stronger, improve your agility, run faster, you need to push yourself outside your comfort zone!

Personally, if I’m not doing ugly faces at the end of my reps I’m not working hard enough!🤣

Are you putting in “The Grind?”

I hope you are 😜

Procrastination at its best!!!…HELP NEEDED😵‍💫

Does anyone else find themselves doing everything apart from what they should be doing?

I’m terrible for this, I know what I should be doing but, my brain has other ideas!🤦🏼‍♀️

I think I get overwhelmed when the “to do list” is so long! It doesn’t help either that I’m due on 🥴 My brain is defo away with the fairies!!

If you can relate to this give me a wave 👋🏻

Or, if you have any techniques to manage it, let me know 🥰

*tdone #🤣

Self care!!….take time out for you🫶🏻

Spent my morning with getting my roots done! (Thank u Sar!!)

Feeling “New” and ready to take on the world (well kinda 🤣)

Taking time out to cater for your needs is not a crime! You deserve to be pampered🥰

Looks like another sunny day, I’m getting in a workout before it’s gets too 🔥🔥

Have a fab day!

What does your inner warrior look like?…

I like to think that mine is an Amazonian warrior, she’s ready to kick ass at any moment!
💪🏻🤩🔥

How to train your muscles 101…concentric, eccentric & isometric movements 💪🏻🤓

Ideally make sure you’re using all 3 training methods, concentric to build strength via range of motion, eccentrics to build stronger muscle tissue, and isometrics to increase strength at your end of range of motion.

By doing all three you’ll be a lean mean fighting machine!!!💪🏻🤩👌🏻

Got in early this morning with a workout 💪🏻…super sets, pyramids and tri sets 🥵

It was leg day but I made sure the intensity wasn’t too high.

This hot weather is draining just sitting in it!! So be sensible and exercise at lower intensity and make sure you’re drinking enough water 💦

Todays workout included some cheeky pre exhaust supersets and some pyramids…

Superset 1( 2 exercises back to back) 4 min cap
▶️ banded crab walk
▶️ 40 high knees
No rest

Superset 2 - 4 min cap
▶️ banded double pulse squat
▶️ 10 half burpees
No rest

Pyramid 1 - deadlifts
Pyramid 2 - Bulgarian split squats
Pyramid 3 - even more Bulgarian splits squats!!🥴

Did a tri set finishers - cap 10 mins
▶️ dumbbell lunge walk x 20
▶️ sumo squat
▶️ jumping jacks x 20
1 min rest

If you’re short for time you could try the supersets and still get a decent workout 😁

You are not in competition with anyone…🫶🏻

I’ll keep this short and sweet, the only person you need to be better than is yourself.

Self development is a never ending journey. We are designed to evolve and become better versions of ourselves.

Stop looking at the people around you are start focussing on you 😍

You’re beautiful inside and out 🥰

Muscle gains!!!…💪🏻

Leg day and they are pumped!! Finally getting some definition to my thighs.

I’ve never been a big person, so I have to concentrate on fuelling my body right and making sure I’m progressively overloading my muscles.

It takes time, effort and discipline to reach your goals.

I use visualisation A LOT! Mapping out where you want to be in your mind sets you up for success 🤩

My goal is to be strong!!

A good few years ago I couldn’t eat due to anxiety and I lost so much weight. I never want to go back to feeling that way ever again. So, my focus is to be the strongest version of myself 🫶🏻.

I am thankful everyday that I have an appetite. I am thankful everyday that I am able to move my body and feel strong!

What are you thankful for??

Need I say more? …

I got my first set of dumbbells about 8 years ago and I’ve never looked back!!

Creating a strong and agile body is empowering 💪🏻 😍

Progressively overloading your muscles will create strength that will reward you in everyday life!

What are you waiting for?

Step out of your comfort zone, it’s the only way you’ll see change 🤩

Be consistent. Be accountable. Be a better version of yourself 😍

Healthy living is a way of life. It takes time and it takes practice.

No one is perfect and we may have to go back a few steps to go forward one step.

But if you stick with it, you’ll start to take less steps backwards and more steps forward!

Don’t compare your journey to others, concentrate on you! The only competitor you have in life is yourself. Keep evolving 🤩

YOU’VE GOT THIS!!!

Now repeat for 12 reps x 3 sets!!💪🏻😜

Have you said your daily affirmations?

We are all unique and we all have something to offer.

Believe in yourself!❤️

Back at it again!! Rest is so important to maximise future efforts💪🏻💪🏻

Last time I scheduled a workout was last Saturday. It’s half term so I’ve been busy with the kids and on top of that I’ve had a bad case of PMT!!🥴

The kids I can handle but, when it comes to period cramps they knock me for six! So, I took time out to rest and be kind to myself.

I dunno about you guys, but when I’m not active my mind wanders and being hormonal I felt low and unmotivated to do anything!

I’ve learned to accept any intrusive thoughts and know that they are only temporary. I’ve tried running from them in the past and it doesn’t work. Instead, I sit with them and try to understand why I’m feeling/thinking the way I do🤷🏼‍♀️.

And now here I am, nearly a week later feeling back to normal and getting back with my fitness 💪🏻

My body and mind feels refreshed and I’m being more productive 😁

My leg day today was super spicy after the rest period too!! I could feel my muscles were stronger and I could push myself harder! Lifting weights certainly got my heart going, I was working at high intensity and no running in sight!🤭

Listen to your body, allow your muscles to recover and rest…they’ll be thankful for it 🤩

Also, be kind to yourself. Your body and mind need to work together🥰

The sun and blue skies also help put a spring in your step!😎