Fi4Fitness - Lifestyle, Health and Wellbeing

Do you put make up on and feel completely different??
_
I very rarely wear makeup... I mean I have put makeup on twice since March!! I get up do my workout, shower, change go to work!! I have never been one to do make up every day! So when I do, it usually a special occasion and going out!!
_
I got home from work today and I started organising my bedroom, which soon ended up by me being distracted and putting make up on!!! This is the result!!
Why did I? Just because I felt like it. Having makeup, or scarf or glasses, anything that can change your appearance, is a huge boost. You can feel more confident with makeup, but also self aware! Aware of features etc. When was the last time you changed your appearance? Maybe died your hair... now that is my next step that I would love to do.. go bright and go bold! Perhaps what you change/wear is a way of being the person you want to be.. it gives you the confidence, boosts self esteem etc. Not saying that people hide behind it.. but when you remove the make up you take that person away and reveal your bare soul and the naked face of you! The purity... something everyone should be proud of. Beauty, strength, courage, confidence, is always there, it may just need a little push to show itself.
_
It good to be different and show a different side sometimes. How do you show a glimpse of your individuality? Clothes, Hair, Make up, nails, shoes, hair ??

Accountability is important to getting results.

I am my happiest right now...
Why?? Because I am feeling great. I am noticing changes in myself physically and mentally. There is nothing greater than feeling strong. Strong to cope with whatever life throws at you. Strong to carry the weight of burdens, life challenges etc., on your shoulders.
_
Today, hundreds of coaches have started a new program. I am doing the program, for myself, but also so that I will be confident to show and talk through the program with customers. You will be brought on this journey with me over the next 3-6weeks!!! I love sharing my knowledge and I will be learning a new nutrition system too. Please follow with interest, but I would rather you did it with me, learn along side me about nutrition, mindset and accountability vibes oh and of course do the amazing workouts!
_
I may be energetic, and happy with life at the moment, but that is just what you need to help you get started on your journey....
Any questions check out my bio for link or ask me 😊

And just like that the weekend is another wonderful memory.
I had Friday off, which was great. Spending time with my little one again. It wasn't particularly chilled as we were prepping for yet another Rainbows Camp Sleepover! All the activities are so much fun, but a lot of work prepping.
_
A busy Saturday rolled into a lovely afternoon with one of my best friends and her family. This was my first time meeting up with friends since January and it felt amazing. To be out and doing a fun activity and just catching up, eventhough I was being mindful of social distancing and not over doing things.
_
Sunday we saw my brother and he came indoors. Nothing nicer to see E's little face when she was told she can hug her uncle for the first time since February. To have a hug like no other hug. To sit on his lap and enjoy precious hours with him.
_
Life is for making memories and these can be made in all different ways. Every day is a chance to make a new memory, so make each day count.
_
Tomorrow I will be making it count, by joining my accountability group starting the new program. My team are getting ready to make amazing changes in their lives and making new memories by saying yes to a new lifestyle.
What will you do tomorrow?

Sunday is prep day... planning what I having for the week stops me from snacking unnecessary.
_
I try and use a meal plan already done for me, but sometimes I mix and match and draw up my own weekly plan on the fridge. Anything I can cook ahead of time I do, so it easily accessible whenever I am hungry.
_
If I cooking up meat or poultry I tend to prep for 3 days then do another 3 days. Just do I dont have the meat in kitchen for too long.
_
There is nothing nicer than not having to cook from scratch every evening. Or in the morning, just grabbing the food from the fridge and you ready to go. My top quick breakfasts are plain yoghurt with strawberries and homemade granola. Overnight oats, or boiled eggs with spinach.
_
If you want help with meal prepping, portion sizes or you struggling for ideas, then I can definitely help you.

Don't stop believing in yourself.
What ever you doing, however impossible it may seem now and your dreams or aims seem so far away. Keep going small steps at a time.
Be kind to yourself.
Ask for help or talk to someone if you need to, to get to where you want to be!
Have a good Wednesday everyone!

Last night I tried the sample workout for a new program called Muscle Burns Fat!!
_
Well yes, we all know that! Muscle burns fat, and this program does exactly that!! 🥰 Starting a new program is always exciting, but also a little daunting as you don't know what Is coming. However, the more programs you do, the more confident you become in your abilities and strength, that nothing phases you. You don't try and put yourself off with self sabotaging thoughts!!
_
If you come across a move you can't do so well, then you modify until you suddenly realise you strong enough, faster enough, flexible enough and you doing it!! What a feeling that is when you achieve something you thought you couldn't. They for me a amazing NSVs that are so important in any health and fitness journey. Those are the things that keep me, you and others motivated to carry on.
_
I weighed myself this morning and I'm 72.2kg / 159.2lbs! I very rarely post my weight loss or gain, but I refer to it. I have never had a major weight loss story. My heaviest has been 13st 3lbs and size 16 and my lightest in my early 30s was 9st 10lbs. However, we all have our own goals and a few months back mine was 11st. Then I set a goal for 10st 7lbs. The main this is setting small achievable goals as you can focus on a few lbs a week/month.
_
Every programme I do changes me in different ways. Sometimes weight loss, other times it's inch loss or muscle/definition gain. The main thing is I am doing something about it. Every day working on my health, mentally and physically and inspiring people along the way.
_
Try it Tuesday... 😊 why not try something new! I did last night and I enjoyed it.
_
What would be great is to know what you think...
All I need is 20 people to try this sample workout and give me feedback. What you thought of it, good or bad etc..
Drop a 👍🏼 to help me. 🙏 thank you x

When a programme ends I always felt a little lost, as I liked routine and accountability.
_
This year I have been lucky to go from one great programme to the next. All very different, giving me different results. They do say it is good to change up your routine, but for some doing a programme over and over is just as good. Getting better results every time.
_
I have just finished 10 wks of a programme I never thought I would like, it surprised me and one I will definitely do again. Doing long challenges has made me not be worried about it, it goes by so quickly, because they are designed that way. The next challenge will be 3 weeks, which will seem like nothing in comparison.
_
So, on 7th July I will be launching a new program called muscle burns fat and we have the chance to sample it. So, I am looking for testers to sample it for me. Who would be up for trying a sample ?
_
Message or comment to help me..

I will never stop..
_
The last 3 weeks I have already noticed a change in my body from sitting 8-9 hrs a day being back at work. I will have to work harder to keep the changes I have achieved this past 3 months.
_
I do not want to lose it, so I will use all resources I can to keep me motivated, workout buddy, accountability groups, team support, but most of all ME, self accountability!
_
We are all worth it, so keep going because we didnt come this far, just to come this far!

Food Friday...
_
So how you doing with your nutrition? It has been so hot lately that I have not wanted to cook. I have had salads instead, so I had the salads from my no-cook meal plan. These two are Chicken Burrito Bowl and Tuna Antipasto Salad. So easy to throw together filling, without being heavy in your belly. 🤣
_
They are all portioned with nutrients in mind, so you getting a balanced healthy plate full. The Tuna Antipasto Salad recipe if you want to try it is...
1/2 chickpeas, 3/4 cup tuna, 1/2 cup red pepper, 1/2 lemon (juiced), 1/4 cup chopped parsley (I left it out as didn't have any) 2 tsp olive oil 21/2 cups spring lettuce mix.
Drizzle salad with the lemon and olive oil and enjoy!
_
So easy and you get 3 of your nutrients in one meal... vegetables, protein and carbs.
I use my containers to make this, just fill up and tip on the plate. So easy to follow. Will share and explain more about my portion containers in my stories over the weekend.
_
Need help with keeping meals simple and healthy, but balanced correctly message me any questions you may have.

My routine changed and I have been feeling a little lost this week.
_
I am back though.. it takes me awhile to adjust and get my head round things sometimes. Maybe you are the same. So I am allowing myself to be triumphant !! I have missed my daily affirmations. Sometimes you get bogged down with things, thoughts, jobs, tasks ,family life, support. All you need is to step back and things will become clear again or you see things differently.
_
Take a deep breath and be triumphant!

I feel I know this lady. I see her every time I do my 25min workout. I followed her a lot at the beginning and still follow her for certain moves. That is only because I can't jump too much.
_
This lady, Tania, is the modifier for the programme I am doing. I wanted to share her transformation pic, to show that even if you are modifying, you can achieve amazing results. Consistency and sticking to healthy balanced meals really does work.
_
She didn't have a huge amount of weight to lose, just over a stone, but it was more than losing the weight. It was about losing the stubborn fat after having her baby.and buiilding up her strength, getting her confidence back.
_
I am on my last week of this programme and I have loved this workout and the challenge group has been incredible. There may be people at different stages or week, but that didnt matter, we all supported each other.
_
Count down 4 more days to the end, but I want to do more.. do 4 more weeks... who wants to do just 25mins workouts, get amazing results and fall in love with an incredible workout programme? Bonus you get me to support you and take you through it?
Give it a try? Message me or drop emoji below

Double workout this morning.. felt tougher than it should. Looking forward to stretching later.
What happened while I did Upper Focus? Dad walked though, Elena walked though and sat doing Numbots and at Rockstars at the laptop 🤣love that scene behind me, dad kneeling next to Elena bless him. The love bond he has with his granddaughter is incredible. Brings back memories for him of me as he often calls her Fiona. Well we are two peas in a pod 🤣🤣 so he probably getting bad flash backs of my cheeky days!
I didn't lose focused. I didn't press stop when there where there. I just carried on keeping my focus. That is what T25 Focus is all about.. 25 mins of pure focus. 1 more week left of my challenge group and I am tempted to do another 4 weeks.. join me if you want to get results in just 25mins a day.

You maybe like me... feel bad if I sitting doing nothing. I am always busy doing something.
_
Yesterday my body crashed on me. I push myself all the time without realising it. I have my routine, but what I dont realise is that as I am getting stronger zi am putting more effort in, so of course my body is going to need more rest. It got keep going at the pace my mind wants it to.
_
So, I fell asleep holding my phone on my sofa. So I took myself to bed, fully clothed. Snuggled under duvet and slept for 2.5hrs. I have not slept in the afternoon for a long time. I had guilt on my mind, because I had plans to do some studying, to catch up with some bits before driving to my parents. My body had a different plan for me.
_
When I woke I still felt so tired, body didn't want to do anything. Sometimes you have to listen to your body. You don't appreciate how much your mind and body takes on beyond the actual daily physical exertion to move about and live. The mental strain of changes in your routine, in the changing situation we currently living in. So many things to decide, to think about when you wouldn't bat an eye lid at previously. All these extra mental thoughts drain you without you realising.
_
Anxiety, pressure, stress, worry, overwhelmed, lost, sad, angry, fear, relief, happy, confident, nervous. All these words can be felt in our minds and body in varying degrees of levels. We deal with them and carry on with the next task, or thought. Our bodies may still be dealing with them, our minds still carrying them around which we may not realise. No wonder we crash sometimes.
_
It ok to crash. To let yourself just not feel, to not do your norm, to just switch off. Let your mind just rest. Honestly, that is where I am right now. My mind is telling me it needs to stop and do a reboot and refresh. _
So who is going to join me in being a computer??? switch off and restart with updates 🤣🥰

I love this pic. Me and Dad. This was taken many years ago, but it is one of a very few selfies I have of us.
_
We are a small family and my parents have always been a major support to me and still are. He is such an organised person who takes commitment seriously. He will tirelessly work at something until he has solved it. He will not buy something new, but fix the broken one and 9 times out of 10 he does. 🤣 he loves to work and his passion is to support and help people.
_
Hmmm sounds a lot like me!!
One thing for me, that has come out of being in lockdown since 27th March with my dad, is how similar we are. I mean I knew we were a like and we would clash. But now we don't clash, we actually work together as I have accepted it. I know when he is going to react to things. I also see myself doing and saying exactly the same things he does. I hear him saying to Elena, my daughter, "see your mummy works hard and doesn't give up" and he actually sees that and admires that. He may not understand social media and building a business online, but he appreciates dedication, hardwork and persistence.
_
Talking of online, homeschooling, You Tube and Zoom have been a whole new learning for him. He does Rainbows zoom calls with my daughter. He watches his church services on You Tube and even more amazing, he does homeschooling with Elena and he loves it. He keeps a daily routine with her and he makes it fun. I admire him so much.
_.
He does not believe in Fathers Day, so I will not be making a fuss, but just appreciate him as much as I can every day.
_
It never too late to learn something new, to make changes and grow. Appreciate what you have and what you can be, because you can do anything if you want to.

Changes...
_
I decided back in April to really focus on my nutrition and my workouts. Work on them together and do it properly. I had the time to do it, as was in lockdown, so I did. I was consistent and stuck to the meal plans. I took the time to develop my lifestyle habit, that I started 2.5 years ago. Doing my personal development, daily workout/movement and good nutrition. Occasionally I would have a cheat meal, which is an important part of a healthy balanced meal plan.
_
Time for yourself is vital in building a lifestyle habit. It doesn't matter if it going for a walk, pampering yourself, listening or reading a to a book. Anything that makes you feel calm or can build your knowledge and grow your mindset.
_
So I took the photo on the right at the beginning of May and I will need to take another photo next week as I end my one challenge group. Am intrigued at how the results are going to be. 10 weeks of consistency.
_
The left photo has been taken from Nov 2017 at the beginning of my journey, streaming workouts whenever and wherever I wanted. I am proud of myself, especially getting my mindset right. I will stop yo yoing and just live my life and not worry about food. As that is the problem I had. I watched what I ate and would feel bad if I messed up. There is no need, once you realise your nutrition, your mindset, and your body all need to be working together effortlessly to achieve best goals. When this does, you are living your life, but in a healthy way.
_
Do you need to make changes? No matter how small they might be, or perhaps they bog lifestyle changes and you need help, message me and we can chat.

Made me smile this Wednesday! 💪 💜

Nutrition has got me feeling better!
_
I am really pleased with this progress picture. I really focused on my meal plans and eating fresh, cooking delicious meals the last month and a half. I stuck to it and it is true what that say... Abs are made in the kitchen!!!!
_
Do you need help with your meals? Want to ask a nutritionist a question? Get support with your nutrition? I can help you 💯

Be different.
_
You are told from am early age you can achieve whatever you want, be different to anyone else, you special, unique etc, but all you want to be is the same as the next person!
_.
I was raised in vicarages living next to or near a church. As a child most of them was scared asking, "do I live next door to gravestones?". Noone would come round. All through school kids looked at me differently. I was different. I was a vicar's daughter and the majority of the children didn't understand really. They just saw it as my dad wore black clothes and white collar and did exorcisms 🤣🤣, weddings or funerals. I must live next to dead people!! Well yes, sometimes I did and THAT was a description of my dad.. all in black. However, noone really saw me as me. I became the vicar's daughter, and that made me different.
_
What did I do? I wanted to be like everyone else! I wanted to live the life they had. At the same time though I enjoyed my life in a supportive church community, it was a great way of life. So why try to be the same as everyone else around that didn't have that community around them? It is not always better on the other side? Life is not easier or people are not happier. They may look it, but you never know a persons way of life until you live it, then you think "how lonely is this", or "I'm bored", "I'm not happy, but hey it's a life and everyone else is living it, we all doing the same thing!!"
_
NOOOO it not ok. Why plod along in a life or situation that is not what you are - deep down! You will know when you just 'settling' and not being yourself. It is OK to be different!! To stand out from the rest. YES It may be scary, awkward and hard, but others need to see it and then get used to you as you, or they can walk away!
_
Throughout my life I have tried to be me. Sometimes I got a little lost trying to live a life not mine! But it didnt work. I am and will forever be a vicar's daughter. I will always have big curly hair, my shy but confident persona, my big mouth to quiet mouth. My big personality to my invisible one!!! There are always opposites to a person, but that makes you different!
_
Embrace it. Be different if that is who you are!! 🙏❤

So I have joined the JustStrong team as Ambassador, so yes that means I can share a discount code with peeps FIOMAC10 and I can enjoy lovely clothing with a strong brand too ❤️🙌🏼

What does the symbol mean!

"Our brand is now a representation of community. It's a representation of being full circle. It's a representation of feeling connected and strong, no matter the background or adversary you may have faced previously. It's a representation of our message – we are all strong. No matter your walk of life, your background, your sport (if you even do a sport) – we all have our own version of strength"

I think that is so true. I enjoy fitness as most of you know and always have been full of beans, whether in an exercise class in the gym, or at home stressing out the floor boards 😊🤣 I love the feeling it gives. And being strong is not always about muscle strength, it about inner strength to do the things you love or makes you happy. Maybe even things that scare you.

I also love this because community is also at the heart of what I do as a coach and the strongest value of the health & fitness company I affiliate with. Community is what brings people together.

Feeling great and buzzing today.. I hope everyone has a wonderful Saturday!!

Prepped like a boss last night !!
_
So today I finished my week on full containers. Breakfast was carrot oatmeal muffin with turkey slices, 1 egg and mango. Lunch was burger!! Yep 3%beef burger with half slice of cheese, lettuce and sliced tomatoe on a thin. Snacks were beachbar, carrots with avocado and also vanilla shake with flaxseeds, cocoa powder and cinnamon.
_
That may sound a lot, but when you have a small meal every 2 hours you keep boosting your metabolism and for me I like that. Timed nutrition. It may not be for everyone, but it works for me. If I don't prep I can skip meals and that is worse as not getting the nutrients I need.
_
I am not going to lie.. my colleague bought us all a bar of cadburys Dairy Milk each. So I had a few squares of mine. The others all demolished theirs, not saying I'm amazing because I didnt finish it. I just chose to only have half and save the rest. For me it was enough. It was lovely to taste it and enjoy it. No need to over indulge for the sake of it. I can then enjoy the other half another time.
_
Prepping does help avoid eating bad choices, and I eat healthy 90% of the time, but sometimes it is ok to make a choice to eat off plan and have something that you enjoy. Moderation is what it is all about!!
_
I love chocolate and I am glad I do not need to give it up because I choose to eat in a portion controlled healthy way. You can eat what you enjoy.
_
Enjoy it!! Because you worth it and you can!!
💯 #

Don't doubt yourself..
It so easy to self sabotage, whether it your health, fitness, confidence, looks or belief in yourself.
_
Everyone has inner strength, just sometimes we forget how to use it, or have to learn how to.
_
I self sabotage sometimes, doubting I can do something and it may take a saying like this or words from someone saying... you can do amazing things for me to believe. We tend to see ourselves differently to how people are us. We need to be reminded of our accomplishments, our unique superpower and skill, what we are capable of.
_
We are all beautiful and can do amazing things.. sometimes we just need a helping and guiding hand or words to get us started...
,

Back to work... popped into flat.. sun out and feeling good!!
Sense of normality feels good!

Grandparents and kids...
It has been a sensitive issue for a long time. Children not getting to seeing their grandparents and visa versa. My parents are in their 80s and my childcare when needed. From the start in March they have put themselves in isolation, as considered at risk and still chose to take Elena as I was still working. From the day I stopped working I came here and have been fortunate, but at same time, have to always be mindful and cautious as not to bring any extra risk to the house.
_
Now as restrictions lifted, unfortunately, Elena returning to school was not possible and so we are continuing distance learning. We also knew there would be a time when I would have to go back to work and we would deal with it when that day came round. So that day is tomorrow and like I said, I am looking forward to it, but the risk of exposing my parents has been discussed. They have embraced it and my dad is taking on the homeschooling and I will commute by car to work, but being extra careful. We all have to do what works for us and we all have different stories and different lives.
_
I cannot imagine what it would have been like not seeing Elena for the next 3 months or longer, or having to social distance myself and visiting for just a few hours. We have been so good for the past 3 months, I don't want to jeopardise it, but life has to go on in the new normal and learn to live the best way we can being cautious. So to my parents as a thank you, I need to make sure I keep them safe and do everything I can to protect them.
_
How are others dealing with heading back to work and childcare?

She is my reason..
_
I get up early and have my morning routine.. that is for me. My time, to work on me. Set me up for the day, or that is the plan!!! Sometimes it doesn't work that way, because life just happens. But usually I feel great and we get on with the day.
_
These past 3 months has been amazing being with her.. what a privilege to have had that time. Did I do everything with her I said I would do at the beginning ? No not really. I could have done more, but she happy just chilling. She knows I was still supporting customers and my team, learning how to support in a different way throughout this time and going forward. Part of my support is running challenge groups and yes working out is part of that, but I have my own wellness journey that she joins me on. She loves working out, and I am so proud as a mum that she asks to do the workouts. That will never stop.
_
She fills me with desire to grow, to protect, provide and be the best support for her I can. So today, as I prepare to head back to my full time job tomorrow, we are playing games, she messing about in the pool.. yep I promised to go in there later aaaggh. If I brave enough! It is going to be weird as not really been out much.
_
She and I are a team and my reason for getting up, doing what I do, being persistent, determined. She inspires me to do these things.
_
Life goes on and having to adapt is what we have to do. Just being aware of how to protect those around you is all we can do.