Made You Fit

🍋 Detoxing with Lemon Water 💧

Starting your day with a glass of warm lemon water can help support your body’s natural detoxification processes. Lemon is rich in vitamin C and antioxidants, which can help flush out toxins and promote healthy digestion. Plus, staying hydrated is key for overall health and well-being.

Cheers to a healthy start! 🍋

🥗 Gut Health: The Key to Overall Wellness 🔑

Your gut is home to trillions of bacteria that play a crucial role in your health.

To support a healthy gut microbiome, focus on eating a variety of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes.

Fermented foods like kimchi, sauerkraut, and yogurt can also help promote the growth of beneficial bacteria.

Remember, a happy gut equals a happy you! 😊💖
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Do you know how much protein you need ? Here are some helpful hints & tips to help you out !!
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✨BENEFITS OF TAKING CREATINE ✨
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📍Boost cognitive function :
Creatine is essential compound for the brain and may aid various brain regions in terms of energy supply and neuroprotection

📍Boost performance :
Boost strength , ballistic power , sprint ability, muscle endurance , resistance to fatigue , muscle madd , recovery and brain performance

📍Convenient :
Easy to make , mix 5g into pre workout drink or consume with your intra workout or even post workout

📍Muscle mass :
One of the key benefits of taking creatine is the speed in which it helps increase muscle mass. It has been shown to significantly increase lean body weight and muscle within 5-7 days. Initially the rise is caused by increases in the water content of muscles. Over the long term, it also aids in muscle fiber growth by signalling key biological pathways and boosting gym performance. 
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Do you want to build better long lasting habits that don’t feel so overwhelming ?

Then this is the plan for you , with the transform in 90 days plan , I Will guide and support you every step of the way .

From setting those first initial goals , to road mapping the whole 90days of how we will break down and achieve these together

Do you want to build a better relationship with your nutrition ? Do you want to be able to plan your day to day life better to incorporate some more exercise time ?

Do you want to take your training up a notch but not quite sure where to begin ? Then the transform in 90 days will help you do just that.

Learn how to become more consistent towards those goals , take the time to learn that everything can be done with the right guidance and planning .

To join the transform in 90 days drop me a message or click the link in my bio to fill out the consultation form and we will get a call set up
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FOOOOOOD 🤤
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Give this recipe a go for a quick and easy snack idea courtesy of ! Hit the link in our bio to save some money on the protein !!
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Swipe ➡️for ingredients & method
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OUR TOP 5 ESSENTIAL VITAMINS!
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We think these top 5 should be on you shopping list !
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HIT THE LINK IN OUR BIO TO SHOP THE RANGE & SAVE MONEY 💰 ( discount applied at checkout !)
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Overcoming gym anxiety
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Here are 5 great tips to help you over come feeling anxious in the gym !
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Our coaches are here to help as well if you’ve been thinking of getting someone to help you achieve your goals then drop us a DM and one of the team will be in touch !
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Do you take your GREENS 🥬?
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Struggle to get enough greens in your diet ? super greens is ideal for this !!
Use the link in our bio to shop & save some extra money !
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BOOST YOUR IMMUNE SYSTEM
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Check out our top 5 tips to help boost your immune system this winter !
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PCA FIRST TIMERS
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Massive congratulations to our client on placing 5th in Masters Bikini category in her first ever show !
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took over Marie’s prep at 7 weeks out , a few hurdles to overcome but Marie executed the plan given & all her hard work paid off today ! Well done 👏🏼
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Interested in knowing more about our prep packages ? Shoot us a Dm !
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Posted • B L A C K •F R I D A Y
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I am releasing some very SPECIAL DEALS on all personal training & online coaching packages !
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Set those Alarms ⏰ you don’t wanna miss this !
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Offer me will run from midnight 🕛 24.11.22) to midnight 🕛 (25.11.22) OFFERS WILL ONLY BE ON FOR ONE DAY ! So make sure you grab yours while they are on!!
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25.11.22 SAVE THE DATE ! Applies to new & existing clients !
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🎃HAPPY HALLOWEEN 🎃
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We hope you have a scarily good time 👻💀
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🕷👻 🎃 🎃👻🕷️

REST IN PEACE YOUR MAJESTY
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Our thoughts & prayers are with the royal family at this time … thank you for 70years service YOUR MAJESTY… rest in eternal peace 🕊
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💦STAY HYDRATED 💦
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Make sure you are keep your water intake high in the hotter weather !
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•L O G• B O O K S •
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New log books have landed ! All new & existing clients shall receive one to help track & log your progress in the gym !
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Looking for help & guidance on your fitness journey ? Then drop one of our coaches a message , we will be more than happy to help
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•PLATINUM JUBILEE •
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What ever your plans are over the bank holiday we hope you have a fantastic time celebrating!
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To our Queen … thank you for 70years of running our country , Enjoy your Celebrations 🥳🥳
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Posted • 🍑BULKING ALSO NEEDS A PLAN 🍑

To gain muscle and strength we must go through bulking and cutting phases. These needs to be strategically periodised, respectively.

To bulk we make sure:

1. You’re in a calorie surplus
2. Training with intensity
3. Training with progressive overload
4. Recovering well

To ensure these are executed in the best way possible, you may have to consider some form of a structured plan.

Here we have my client who started off finding it difficult to eat but after some time she has slowly introduced more calories to her meals week on week.

Her training has gone from strength to strength and we have fully focused on working with full range of movement.

Now, look at the results so far 👀

If you need help with your bulking plans then drop me a message and let’s make some GAINS

S M O O T H I E S 😋
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Let’s make some yummy smoothies ! What do you put in yours ??
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ITS A NEW WEEK
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Smash what you set yourself to do this week !
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Posted • TRANSFORM YOURSELF TODAY

SMALL requirements

BIG results

It’s not complicated. I educate you on how to keep it simple but extremely effective. Invest in yourself today then once you begin to put in the work it will all pay off in a different value.

are here to help you transform to be a better version of yourself.

Do you want to be fit?

Drop me a message and we can help you get started.

One in four adults feel lonely some or all of the time. There’s no single cause and there’s no one solution. After all, we’re all different! But, the longer we feel lonely, the more we are at risk of mental health problems.
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Speaking from her own personal experiences with mental health our coach wants to tell you how health & fitness has helped her journey .
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one thing that’s always helped has been fitness & the gym , having been in some very lonely & dark places where I just didn’t think i could get out of , I found solace in the gym .
Loneliness is so different for every single person that experiences these feelings , for me it was feeling so alone while being surrounded by people & feeling alone in my relationship.
because no one knew what I was going through in my head , it was a battle that I didn’t even understand. but all I knew is that once I was in the gym I felt invincible, I didn’t feel lonely I felt like i was accepted . It took me a very long time not to hide myself away in the corner of a gym , but once the confidence grew so did the light at the end of the tunnel . I felt I was able to talk more freely about how I was feeling & I can’t tell you how much this helped my mental health recovery .
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Health & fitness literally saved me , if I hadn’t have channelled my thoughts into this I don’t know where I would be , and even now so many years down the line the gym is my therapy when I’m having a bad day , it doesn’t judge me or asks questions , it’s just me & the weights it’s not about lifting the most that session it’s just another being there and letting all the frustrations out .
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Please never think you are alone , loneliness is a horrible feeling and I wouldn’t want anyone to think they have no one or nothing to turn to for help , our DM’s are always open & is always here if you need to talk to someone who may have gone through what your going through now & believe me there is help you don’t have to do this alone
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Posted • 🏆COMPETITION PREP🏆

Are you looking to compete for the first time?

Do you need help and support on which categories or shows to compete in?

We can go through the whole process together, from looking at every federation & category we think your physique would potentially fit into.
I will be there to guide & advise you every step of the way .

With competition coaching you will receive the following :

🔹Weekly check ins (more frequently when leading up to the show )
🔹Full nutritional plan (with changes implemented when needed throughout the prep)
🔹Full supplementation plan
🔹Full training & cardio protocol
🔹Training form analysis - to make sure you are getting everything out of your training
🔹Full coach communication via WhatsApp
🔹Full in person show day support

If this is something you have been thinking of doing for a while or if you need some guidance to help you get started then drop me a DM or email me at [email protected] and we can set up a consultation call.

🗝CONSISTENCY 🗝
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🏴󠁧󠁢󠁥󠁮󠁧󠁿HAPPY ST GEORGE’S DAY 🏴󠁧󠁢󠁥󠁮󠁧󠁿
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💡CLIENT SPOTLIGHT 💡
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client Rachel ( ) has had an amazing journey with her weight loss .
She has been under Gemma’s guidance for well over a year and a half now .
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The journey has been far from plain sailing , there has been health issues , personal issues and let’s say a lot of I CAN’T DO THIS issues .
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But one thing Gemma has always tried to install in her clients that no matter how many times you may fall just pick yourself up and carry on . YOU CAN’T FAIL IF YOU DON’T QUIT !!
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Rachel has lost around 5 stone so far ! And she’s learning every day that these things take time & small steps are the way forward !
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If your looking to start your journey please drop Gemma a message or email 📧 [email protected]
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WHAT IS CREATINE?
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Swipe ➡️for all the information ℹ️ you need about supplementing creatine in your diet !
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If you have any questions please feel free to Dm us !
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•QUOTE OF THE DAY •
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COMPETITION PREP
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has spaces available to coach you fully to stage !
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Wether your a first timer or an athlete that’s done it before he will guide you through the whole process
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For more information on the competition prep packages send him an email : [email protected]
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🐣HAPPY• EASTER 🐣
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We’d like to wish all our followers a lovely Easter Sunday !
Have a lovely day what ever you get up too !
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