Fitness With Abbey

Key points to take away:

1. Adequate sleep is crucial for various physiological processes, mental functioning, and overall performance.

2. Sleep deprivation can impair cognitive functioning, including alertness, concentration, memory consolidation.

3. Lack of sleep can disrupt appetite regulation and increase the risk of obesity and type 2 diabetes.

4. Balanced nutrition is necessary for proper growth, energy production, and maintaining a healthy immune system.

5. A balanced diet can reduce the risk of chronic diseases and support mental health and cognitive function.

Struggling with “the basics”
Don’t know where you’re going wrong or how to ACTUALLY resolve these, catered to your lifestyle?

Let’s chat & see if I’m a suitable coach to make some magic happen together 🤝

So your after a quick fix for fat loss....

Sorry to break it to you but that doesn’t exists....

Unless your happy regaining that weight back within the months following - as “short term fixes” give short term results, often unsustainable.

How to make fat loss easier you might ask?

We can’t make it easier, BUT:
There are a few things we CAN CONTROL, which will aid you on your fat loss journey.

1-SLEEP
2-PROTEIN
3-STRENGTH TRAINING
4-MEAL TIMING

Fat loss takes time, it will NOT be smooth sailing, it’ll challenge you, test you...

It WILL give you the knowledge and power to implement habits to maintain your fat/weight loss if you do it correctly.

I’m taking on FEMALES wanting to lose weight/fat.

If this is you, your sick of yo-yo dieting, 6 week challenges, or maybe you’ve never stepped foot in the gym.

I want to work with you.

DM me or enquire through the website

Are you the only thing standing in your own way when it comes down to achieving your goals, working on yourself, health & fitness?
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🤜 Mid week info dump for you all 🤛
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Have a scroll through these ones!
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Ready to take that next step?
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www.fitnesswithabbey.com
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💚 Let’s talk habits 💚
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Many people are in the mindset of having to “change everything all in one go, or it’s pointless only changing one thing at a time”.
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This is where that mindset goes wrong:
The moment you forget something, you slip up or fall off track, you give up and throw in the towel because it was too hard to maintain all 10 things you changed in one week.
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How to create healthy habits and maintain them you might be asking?
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Change one thing at a time, be consistent with this. Then change a second thing, be consistent with this, and so on. This process takes time and it requires you to be disciplined. You have to pull yourself up on your excuses when it feels easier to slip back into old ways.
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In the long term, you’ll be grateful you did this. You would have created habits you can maintain when life gets busy, you feel stressed or your tired, you are now better equip to handle these situations due to creating healthier habits over time.
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Start simple, access the areas of your life that need improvement - you might be tired?
Let’s focus on sleep.
For the first week get to bed 10 minutes earlier each night.
We then want to continue this as you feel better for doing it.
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The next week let’s look at another area for improvement - you might be lacking hydration.
We set a goal of drinking water in intervals:
1 L every 3/4 hours during the day.
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This is how we create maintainable habits.
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If your wanting extra guidance/accountability with this, or you don’t know where to start with changing your lifestyle?
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Enquire through the link in my bio 💞
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Too many people focus on the progress over the process ⏳
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What does this mean?
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Your only focus is the progress, you have set your goals based on your “ideal outcome”.
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For any journey to be a success, you must fall in love with the process.
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Falling in love with the process keeps you motivated, more likely to stay on track, and enjoying your workouts!
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Why get caught up on 1 end goal when you can set smaller more achievable goals; that make you feel accomplished and proud when you achieve those.
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I call these ‘performance goals’ and I use a range of these with my clients, this changes the mindset of “X amount of weight loss goal” to “running consistently for 1KM” or “deadlifting my body weight” type of goal. This creates better adherence to the plan and helps the client fall in love with the process, helping them to maintain their result.
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It gets the mindset away from only thinking “gym for fat loss” to “gym for how I feel, how I view myself, my strength, how I sleep, eat, recover etc”.
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If your wanting help achieving and maintaining your goals, let’s chat 💬
DM me “performance” and let’s get the dice rolling!
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Why should I get a coach/PT?

Ever asked yourself this, or questioned why others may hire a coach?
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Here’s a quick outline of a few things a coach will help you with...
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As with anything in life, you are not expected to know it all..

You’re not going to step into a gym and instantly know how to pick up a dumbbell, barbell or how the machines work..

Just like when you began school you didn’t know all your times-tables...

Your fitness journey is the same, you will go through different phases over time, and level up as you go... just like you did at school (when you put the effort and consistency in 😉)
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So what are you waiting for?
Comment below with “let’s go” for coaching info or enquire through the website link

Www.fitnesswithabbey.com

Limited places 👀

🤍Abs
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One slip up doesn’t mean F**k it!
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Your training, nutrition, energy, steps - all on point... then BOOM, life gets in the way...
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What now?
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Don’t let one thing turn into a downwards spiral. It’s easy to get back on track right away than to say F it and fall into old habits...
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You might be wondering how?
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It’s important to remind yourself WHY you began this journey and how far you have come... why throw that all away because you did a few things you wouldn’t usually do?
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Trust the process and don’t give up! Life isn’t always smooth sailing and neither is your fitness journey 🤝
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If you feel you’ve fallen off track or don’t know where to begin: Drop a “🙌🏼” below and let’s chat!

OR

enquire through the website.

www.fitnesswithabbey.com

🤍Abs

Wanting to change your lifestyle and habits?

You won’t do this overnight...

You want to create changes you can implement for the REST of your life, to ensure you can KEEP your results.

This is where many people go wrong, get caught up in the bigger picture, and forget the daily habits all add up!

Focus on creating small changes over time, that you know you can keep up even on your busy days!

This is where the real magic happens....
If you can’t see yourself continuing to train and eat the way you currently are - for the majority of your life, it’s time to reevaluate your approach to your health and fitness.

If your feeling stuck or unsure on how to create the habits needed to get results, Comment below or reach out to me 🤍

Ever said or heard this before?

“I need to get fitter before I start with a personal trainer”

No you do not.....

It is our job to help you create the pathway to results.

You are not expected to know what to do or how to do it.

I educate YOU on the reason behind WHY we do what we do, so you can get results faster and maintain them.
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Not sure where to begin? ⬇️
Send me a message or visit www.fitnesswithabbey.com

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Personal training and online coaching available

🤍 Abs

Nutrition letting you down? ⬇️

💬 PROTEIN POWDER 💬

Something I get asked nearly daily...

“Do I need protein powder?”

Protein powder is beneficial in many ways:

1- Helps us hit our daily protein goal
2- Keeps us fuller for longer
3- Aids muscle recovery after exercise
4- Muscle growth
5- support weight loss and/or gain *content dependent*

Not sure what you should be consuming?
Don’t stress, that’s why coaches exist!

Send me a DM or comment below and let’s chat 🤍

Let’s talk CHANGE & results

Changing your:
habits
lifestyle
nutrition
activity level
stress
sleep
Are key factors when trying to get results.

If we aim to slowly change one thing, followed by another over time, we create sustainable habits 👐🏻

If you try to change all your ‘bad’ habits at once, it will become too challenging, and unsustainable.

You can’t expect to undo 2 + years worth of bad habits, in 1 month.

However, if you change just 1 thing and be consistent with it for that month, that’s 1 thing ticked off the list. It becomes second nature as you have created a new sustainable lifestyle habit for yourself.

If we do this consistently over time, we find these changes naturally take place.

Opposed to trying to do everything in one go, which often results in no progress..

From here we have created a more maintainable lifestyle for ourselves, without the overwhelming fear of having to “change everything at once or I’ll make no progress” mindset...

Change is uncomfortable, but would you rather be uncomfortable for a few months, implementing new habits over time, or continue repeating the cycle of “all or nothing”?

🤍✨

If you feel like this is you, and you don’t know how to break away from this:
Either comment below or Enquire through the link for more info

Www.fitnesswithabbey.com

I have remaining spots for my at home gym; 1-on-1 and 2-on-1 personal training

Online coaching is available to those who are ready to make a change in their lifestyle, get in contact now!

💗abs 🧚🏼‍♀️

Kickstarting Healthy Lifestyles Let's workout together!

Attention everyone ⏰

Are you wanting to focus on your health and fitness goals but don’t know where to begin?

Or maybe you’ve tried it all and have failed to find something that works for you?

Your in luck, I have 3 spots available for in person coaching..
This can be 1-on-1 personal training, or 2-on-1 (train with a friend or family member!)

At Fitness With Abbey, I help you assess your lifestyle, habits and goals to create a plan specific to you.

There is no “one size fits all” - and no shortcuts.

Hard work and self discipline win any day over restrictive habits and relapsing back to old ways!

We work together to create a sustainable lifestyle and get results we can maintain!

We focus on:
-Daily habits
-Nutrition
-Activity level
-Training (gym or home based)
-Sleep/recovery
-Stress
-Mindset

If this sounds like something you need, DM me NOW!
Or email [email protected]

Spots are limited 🤍

Located gosnells home based gym*

The “all or nothing approach”

Trust me when I say most of us have been there. I definitely have 💀

This mentality often sets us further back than when we began.

Why?

Because you restrict yourself for a period of time and binge uncontrollably afterward, followed by a rush of guilt, leading to further restriction.
It’s a dark cycle.

This creates unhealthy relationships with food and exercise.

How do we break that cycle?

There are many ways to go about this;

-seek guidance from a qualified dietician/nutritionist is # 1
-learn your bodies signals and signs
-be mindful of your thoughts and feeling
-learn that there are no ‘good and bad’ foods
-eat in moderation, snacks are OKAY
-eat protein with every meal
-eat vegetables and fruit as a natural source of carbs
-drink a glass of water prior to eating
-go for a walk prior to eating
-get enough sleep
-limit stress

If you are struggling with this, my advice is to SEEK ADVICE 🤍

Next time you feel yourself slipping down this path, remind yourself of the above and ask yourself one question:

“Will this get me closer to, or further away, from my goals”

SAVE this post as a reminder or for someone who may need to hear it ❣️

How do I stay on track over the Christmas period? 🍸🎄🎉

Now let’s define the Christmas period:

1- do you mean the period between Christmas and the new year ? 7 days

2- you mean the entire month of December and part of January

Here’s the thing, everyone’s perception of “balance” is different.
For some it may mean indulging on Christmas Day & Boxing Day, enjoying some drinks on NYE and getting straight back to routine thereafter.
It depends on the individual and their goals.

Some tips to stay on track over this time:

🎄 Nail nutrition 5-6 days of the week and enjoy your Christmas party, get straight back to routine after.

🎄 Do not put your goals to the end of the list due to being tOo BuSy, everyone has time, your reading this right now meaning your scrolling on social media... you have time

🎄 Learn to say no when things become too much: work, Christmas parties, friend catch ups, Christmas shopping... We put all this glory into 1 day of the year, remember that is 1 out of 365 days.

🎄 Sleep! Ensure you get enough sleep as this is often a factor people don’t think highly of, but it plays a major role in your bodies recovery.

🎄 Enjoy yourself, it’s a week out of 52 in the year. Eat the potato bake and drink the Prosecco, get back to it the following day. If your serious about your goals you’ll make it happen

If these tips help be sure to share & save to remind yourself it’s OKAY to enjoy Christmas 🤍

Andddd just like that it’s Friday again...

Time to set your goals for the following week. Did you know your 76% more likely to achieve the goal you set if you write them down, or tell a friend, your trainer or family member.

With less than 2 months before the end of the year, there’s no better time to start getting serious about your health and fitness goals.

Reflect back on this week;
Did you hit the goals you’ve set for yourself?
If no, why not?
If yes, HELL YESSSS 👏

Personal training is the PERFECT way to seriously see some progress towards those goals:
it’s our job to teach you the keys to success for long term results.

fitnesswithabbey.com for information on personal training and online coaching:
Spots available for new clients to begin before the end of the year, to start 2022 the right way 💪

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Results require work.
Do the non negotiable's, daily, and your half way there.

Don't over-complicate things for yourself.

Focus on the small things you can control like:
- Getting enough sleep
- Eating adequate protein
- Getting 10K + steps
- Training 3+ days a week
- Drinking 2+ Litres of water a day

Do this consistently over time and your half way there.

Choose wisely... 🤍✨🔑

With just over 9 weeks left of this year, why wait to start bettering your health & fitness?

There’s no better time than starting now..
No more “I’ll start in the new year”.

Do yourself a favour, you’ll look back and be thankful that your 9 weeks ahead of what you would have been if you hadn’t started.

Inquiries through the website link in my bio and more info on training there 💪

1-on-1 and 2-on-1 personal training options available, train with a mate or on your own, let’s get you starting the new year off strong 🥳
📍 Roar Fitness Canning Vale

For those who want to train with me but can’t make it in person,
ONLINE COACHING available, I have capacity to take on a handful of online clients.

Visit the website or email [email protected]
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Saturday motivation:
If it was easy everyone would be doing it.

Put in the work when it’s easy,
More importantly put in the work when it gets hard,
That’s what separates you from the rest.

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🔍CLIENT TESTIMONIAL🔎

This lovely lady has been training with me from the beginning of my journey at Roar Fitness Canning Vale.

We have made AMAZING progress, in and out of the gym:

Learning more about fuelling our body opposed to restricting it.

We can eat out and enjoy a range of foods and drinks, all in moderation.

Training wise Katrina is KILLING IT!! 💪
She lifts heavy with correct form, and continually improves each week.

She challenges herself in her own sessions and is always up for learning new things in our 1-on-1 sessions.

So happy to be a part of this wonderful ladies fitness journey 🥰

If your thinking about starting your fitness journey or are wanting to take it to the next level, take Katrina’s testimonial into account.

With coaching whether that be 1-on-1 or online,
I can help get you on track to achieving your goals and learning how to live a healthy and sustainable active life.

Limited 1-on-1 spots available, DM for availability 📚
Online coaching spots available 📝

🤍 Abs

Lil update on myself 🧚🏼
Training 5 days a week
Eating all the fooooods (tracked 😉)
Making steady progress
Prioritising myself, my training and my nutrition, couldn’t be happier 🤍

Had a good look into what I want for myself and my future and not letting anything get in the way of that!
Find your reason for achieving your goals and don’t let anything get in the way 👸🏽

Enjoy your weekend 💖

Happy Saturday ☀️

Start planning for your week ahead, get up and get after it 🤍

Wednesday thoughts ✨

Results do not appear over night; nor do they appear within 2 weeks of training.

It takes a certain amount of time to get to a point, eg you’ve gained weight.
You now want to loose weight.
So for sustainable results,
It’s going to take a certain amount of time progressing towards weight loss! Your not going to drop the 15kg gained over 2 years within 2 weeks...

You will drop the weight if you are consistent, you show up and put in the work; in and out of the gym (including your nutrition... hand in hand with training 🙊)

Start with the small habits and create a sustainable lifestyle, for maintainable results.

🤍 A