My Fitlens

Just crushed my recent Hyrox race!

and let me tell you, it was a fenominal journey from start to finish! 🏃‍♂️💨
Thanks to all of you for the incredible support along the way – your encouragement fueled my training sessions and propelled me through every obstacle.

From the adrenaline rush of the start line to the glorious finish, I pushed myself harder than ever before.

There were moments of fatigue, but with each step, I found strength I didn’t know I had. 💪

I NEVER DOUBTED MYSELF 😇

This race wasn’t just about crossing the finish line; it was about pushing past limits, embracing challenges, and proving to myself that anything is possible with determination and grit.

So to anyone out there watching and thinking about starting something new – whether it’s a fitness journey, a career goal, or a personal passion – let this be your sign to take that first step. You’ve got a whole community cheering you on, ready to support you every step of the way.

Thank you again for being a part of this incredible journey. Let’s continue to inspire each other, chase our dreams, and conquer our goals together! 💫

ONE WEEK UNTIL THE SWIMATHON,
and the excitement is huge!! 🥰

Not only am I eagerly anticipating the swim itself, but also the chance to bond with my colleagues outside of work, all while supporting cancer research—a cause incredibly close to my heart.
For over 13 years, my mum and my family along wit it has battled against cancer, we still are and this is fueling my determination to make a difference. ❤️

Find a link in my stories to show support to me and my colleagues. 😇Would be greatly appreciated! 🌹

Today’s training session was easy, intended to focus on arm pulls and active recovery.🏊
I did a few lap swim varying my strokes between front crawl and breatstroke and I did a few laps of arm drills and then few laps of leg drills. 🏊🏊
Thank you Zoe for making it fun! 😍

I added one lateral drill to target muscles in different planes. This is very helpful in the gym to for functional purposes. 🏋🏼

We even spen some time in the whirlpool bath and got some foot massage there😅

When was the last time you plunged in the water? Drop it in the comment!

You are capable of moving mountains!💪🏻

You are beautiful, unique, and utterly incomparable. 🥰So, stop wasting your precious energy comparing yourself to anyone else.‼️

Self-confidence isn’t about fitting into a mold or meeting someone else’s standards. It’s about embracing your flaws, your quirks, and your individuality with unabashed pride.😇

It’s about waking up every morning and knowing, deep down in your soul, that you are enough. More than enough, actually. You are worthy of love, success, and happiness exactly as you are.

Sure, there will be moments when doubt creeps in. When you question your worth, your abilities, your very existence. But let me tell you something: those moments don’t define you. They’re just blips on the radar of your extraordinary journey.😌😌

Because deep within you lies an unstoppable force, a burning passion, a relentless drive to be the best version of yourself. And let me tell you, that version? It’s pretty damn amazing‼️

So, stand tall, my friends. 😎Lift your chin, square your shoulders, and march forward with unwavering confidence.

You’ve got this.

You’ve always had this.

And nothing, absolutely nothing, can stand in your way. 🥇

Believe in yourself, because I sure as hell do.❤️

*t

Spread the Love this Valentines!❤️

This is a no brainer- show some love to your heart and engage in one of my programme and get fitter🔥

Whilst

with every payment, you'll be contributing to a fundraising initiative for cancer research.🥰

Treat yourself or your loved one this Valentine's with our exclusive offer and enjoy a whopping 70% discount-

choose between a
4-week bodyweight programme - £8.70
or a
6-week, full body gym programme - £11.70
With additional meal plan.😍

DM me `V-DAY` to get started or for more details.

What better way to show love than by taking care of your heart?🎉 Invest in your health while making a difference in the fight against cancer. Don't miss out on this opportunity to prioritize your well-being and support a great cause!

💎Disclosure-I am going to take part in a swim challenge both in an individual division and team relay in April and started a fundraising page to bring awareness the importance of swimming as well as Cancer research. -that`s where your money will be invested after purchasing the programme.

Meet Kelli ( ), my incredible client who embarked on a transformative fat loss journey and shed an impressive 4 kg over 7 weeks. 🥳🥳
What’s truly remarkable is how she navigated through the holiday season without gaining weight – a feat many of us struggle with. 😣

How did she do it? 💪🏻

No extreme diets or carb-cutting here. Instead, Kelli focused on incorporating simple yet powerful tweaks into her lifestyle.

She amped up her veggie and protein intake, prioritized breakfasts to stabilize insulin levels and curb hunger, slashed nighttime snacks and sodas, and embraced hydration like never before. These changes weren’t easy – breaking old habits rarely is – but Kelli’s determination proved that anything is achievable.😊

This isn’t just about losing weight; it’s the power of cultivating healthy habits without resorting to extremes. 🤗

Curious about how you can kickstart your own journey towards a healthier you?

Slide into my DMs to learn more, and don’t forget to show Kelli some love with a like! 💪🥦 -

Today, I am bursting with pride as I reflect on the incredible journey of my client, Omaira.

Her dedication and determination, shifting her mindset and actively seeking ways to manage her calories and protein intake for the day and week is inspiring! I hope to you all! 🥰

Despite navigating her social life with grace, Omaira has remained steadfast in her commitment to her health goals, consistently losing weight while still enjoying herself.

5KG within 3 weeks! 🐅

This success story is not just about weight loss; it’s a testament to the power of my coaching system. With my guidance, Omaira has learned to eat well and smart, making informed choices without sacrificing the joy of social gatherings. 🏅
Life is too short not to enjoy ourselves, but through my coaching, we’ve discovered ways to do so moderately and healthily.🥰

So, if you’re ready to see changes and consistently drop weight while still indulging in life’s pleasures, send me a message. Let’s consult about your goals and well-being, and how I can assist you on your journey to a healthier, happier you!

“Both The Beauty and The Beast”

In the realm of fitness, our journey can often feel like a tale of two forces - both the beauty and the beast. 👸👹

The beauty lies in the strength we discover within ourselves, the determination we foster, and the transformation we undergo. 🥰It’s the elegance in every stride, the power in each lift, and the grace in pushing beyond limits.🏋🏼

Yet, there’s also the beast - the challenges, the sweat, the moments of doubt. 😤It’s the heavy weights that stand before us, the distance we must run, and the sacrifices we make. 💪🏻But within this beast, there’s an untamed strength waiting to be unleashed, a fierceness that propels us forward, urging us to conquer the seemingly unconquerable.🤗

In the dance between beauty and beast, we find our true selves. Embrace the beauty, relish the strength, and face the beast head-on. For it’s in this dichotomy that we sculpt not only our bodies but also our character. The beauty and the beast coexist, creating a narrative of resilience, determination, and triumph. So, as you embark on your fitness journey, remember, it’s not just about the destination; it’s about the beauty discovered and the beast conquered along the way.🤝🤝

Roll your mat down, and get your workouts started to unleash both the beauty and the beast, strengthening your resilience with it ❤️❤️

Lots of love fierce people 🥰

🌟 Exciting News! 🌟

🔥 10 SPOTS OPENING IN JANUARY 🔥

Ready to transform your fitness journey in 2024? I’m thrilled to announce the opening of 10 exclusive spaces for males and females committed to reaching their health goals. 🚀

What kind of goals?
☑️ Get Toned
☑️ Build Muscle
☑️ Get Strong
☑️ Loose Fat
☑️ Health & Fitness
☑️Strength & Conditioning

🏋️‍♂️ What to Expect:
✅ Personalized Training Plans
✅ 24/7 Coaching
✅ Tailored Nutrition Guidance
✅ Motivational Support
✅ Results-Driven Approach
✅ Weekly Check-Ins
✅ Resources/Training materials
✅ Podcasts & Occasional Webinars

💪 Secure Your Spot NOW:
📩 DM ‘BEST24’ to get more info
📅 Limited Spaces Available - Act Fast!

My Coaching is NOT for you if you are
❌ Not Coachable
❌ Chasing a dream,but not making effort
❌ Not adhering to plan
❌ Not ready to invest into your health

Let’s make 2024 the year you discover your full potential! 💥

Nothing.

(Just need to quickly throw in a apology for the click bait, but there’s a reason behind it.)

Today’s post…

Black Friday is coming around pretty quick.

Some coaches/stores/events have already launched there Black Friday ‘offer’.

Dropping there prices straight down to entice the crowd in to invest in there product.

When this comes to coaching…

Something I am very strongly disagree with.

Think of it this way…

If we had a client sign up with My Fitlens on the Thursday, full coaching service and excited to get going…

Then,

We have a client sign up on a Friday for the EXACT same service but heavily discounted because they signed up on a specific day… (Black Friday)

Not cool right?

If anything, it’s a pretty sh*tty thing to do.

And being fully transparence.

Discount in price - discount in service.

Discount in the service - discount in the result.

It’s just the way it goes.

So,

Be ready to see a ton of coaches and influencers drop to the bottom to get clients in the door on Black Friday.

This won’t be us…

BUT…

There will be a Black Friday offer and it’s going to be VERY different.

This offer is going to get one potential client an incredible result.

THIS OFFER IS GOING TO BE ONCE IN A LIFETIME OPPORTUNITY!

This offer will probably result in me losing money.

Because I am more dedicated about the client achieving the result then filling up the books to boost finances.

Something not everyone can say.

Watch this space, Friday is going to be a good one! 🥰

Being a fitness online coach is more than a profession; it's a rewarding journey of transformation. 💯

It's about taking away people's pain, imparting skills that resonate in their everyday lives forever. 👌

As their go-to person, you're there in their highs and lows, forging honest human connections that go beyond the workout. 😌

It's about being more than a trainer, understanding the mental health struggles many face, due to a lack of genuine human interaction. 🧑👨👵🧓👴👩

I wouldn't trade this role for anything, for in changing lives and improving health, we become catalysts for enduring positive change. 🥰😇

If you haven't experienced the profound impact of a coach, I highly recommend it – as my life has transformed, so can yours!❤️

Don't wait until the new year to change on your look or your lifestyle for the better! Get right on it! 😊
Link in my bio!

What's HRR Anyway?
Higher Recovery Heart Rate (HRR) is a fancy term that tells us how quickly our heart rate drops after exercising. It's like a fitness report card, showing how well your body recovers from a good workout.

How to Check Your HRR? 😉

Start your day by feeling your pulse in bed to know your resting heart rate.
Think of your maximum heart rate (MHR) – just a number based on your age.
After a solid sweat session, check your heart rate immediately after stopping.
Over the next few minutes (1, 2, 3, and 5), note your heart rate again.

The difference between your post-workout heart rate and the intervals tells you your HRR.

Working on That HRR. How?? 🤓

Jump into activities like running, biking, or swimming to pump up your heart health.
Spice it up with intervals: Add bursts of intense effort in your workouts to challenge your heart and improve recovery.
Stay hydrated: Keep that water bottle close to support your heart rate's cool-down.
Keep stress at bay: Try yoga, meditation, or simply taking a break to ease stress, which can mess with your HRR.
Sleep tight: Get a good night's sleep to help your body recover like a champ.

Why It Matters? 😇

-A better HRR means your ticker is in good shape, reducing the risk of heart issues.
-Improved HRR often means you're building up your stamina and fitness levels.
-A hearty heart means more pep in your step and daily vitality.
-Manage your weight better through regular exercise and a
happy HRR.
Stress relief: A top-notch HRR can help keep your stress levels down and your chill vibes up.
So, Higher Recovery Heart Rate isn't just a bunch of letters – it's a window into your fitness and overall well-being. Check it out, and keep that heart of yours in tip-top shape! 😄🏃‍♀️🏋️‍♂️🌟
Keep up the good work .antall 🫶

Will Cardio Kill My Gains?? 🧐

Cardiovascular exercise, can have both positive and negative effects on your gains, depending on HOW you INCORPORATE it into your fitness routine.🙃

Positive Effects:
❤️🫁Improved cardiovascular health: Cardio can enhance your heart and lung health, which is essential for overall well-being.
🤗Fat loss: If you're looking to shed body fat, incorporating cardio can help create a calorie deficit, which can lead to fat loss and a leaner physique.

🤩Better endurance: Cardio can increase your stamina, which can be beneficial for longer, more intense workouts.

Negative Effects:
🤯📈Caloric expenditure: Excessive cardio without compensating for the calories burned may hinder muscle growth and strength gains.

💣Overtraining: Too much cardio alongside intense weightlifting can lead to overtraining, which can hamper recovery and progress.

🥅Specific goals: If your primary goal is to build muscle and strength, excessive cardio might interfere with your recovery and muscle-building process.

⚖️To balance cardio and muscle gains, consider the following:

Incorporate cardio strategically, such as high-intensity interval training (HIIT) or low-intensity steady-state (LISS) cardio.
🥗Pay attention to nutrition, ensuring you meet your caloric and protein needs.
😴Allow adequate time for rest and recovery between workouts.
🔊Adjust the volume and intensity of cardio based on your specific fitness goals.
In conclusion, cardio can be a valuable part of your fitness routine if used wisely and in moderation, but excessive cardio without proper nutrition and recovery can potentially impact muscle gains.

Have you ever wondered about the connection between body weight and cancer? 🤔

🔍 Being overweight can have a profound impact on your risk of developing certain types of cancer.

🔍Excess body fat, especially abdominal fat, can lead to chronic inflammation in the body. Which is associated with an increased risk of cancer development.

🔍 Fat cells produce hormones, including estrogen. In postmenopausal women, excess fat tissue can lead to higher levels of estrogen, which can increase the risk of breast, ovarian, and endometrial cancers.

🔍Obesity is often accompanied by insulin resistance. Elevated insulin levels are believed to promote the growth of certain cancer cells.

🔍And there are still a few more reason why you should do the following to reduce the risk:

1️⃣Aim for 150 minutes of moderate-intensity exercise per week. Take a brisk 30-minute walk five days a week or join a local fitness class.

2️⃣Monitor portion sizes and reduce calorie intake if needed. Use a food diary to track your meals and identify areas where you can make healthier choices.
Include colorful fruits and vegetables in every meal. For instance, have a spinach and berry salad for lunch or add broccoli and carrots to your dinner.
3️⃣Minimize consumption of processed and sugary foods.

4️⃣Follow recommended guidelines for moderate alcohol consumption.

I'm happy to also help you to empower you with practical tips for maintaining a healthy weight and reducing your cancer risk during your coaching period. 🏋️‍♀️🥦

🤷‍♀️ So, What Are You Waiting For? The journey begins now. 💪 Your health is your wealth, and I am here to help you build it!

Ready to dive in? Hit that link in my bio. 👆📚

Breast cancer is a complex disease that begins when certain cells in the breast start to grow abnormally. It's most commonly associated with women, but it's important to note that men can get it too, although it's much rarer in their case.

Early detection is a key factor in improving the chances of successful treatment. Regular mammograms, which are X-ray exams of the breast, are crucial for spotting breast cancer at its earliest stages. Additionally, self-breast exams can help individuals identify any unusual changes in their breasts, such as lumps or changes in size and shape.

The good news is that advances in medical science have significantly improved the prognosis for many breast cancer patients. Survival rates are much better when the cancer is caught early. That's why it's so important for individuals, especially women, to undergo regular screenings and check-ups.

Apart from medical care, emotional support is vital during a breast cancer journey. Healthcare professionals, family, friends, and support groups all play important roles in helping patients cope with the physical and emotional challenges that come with a breast cancer diagnosis.

It's also worth noting that there are ways to reduce the risk of breast cancer, such as maintaining a healthy lifestyle, managing weight, limiting alcohol consumption, and discussing options for risk-reducing medications or surgeries with healthcare providers in high-risk cases.

Remember, knowledge and awareness are your best allies in the fight against breast cancer

"YOU MUST EXPECT GREAT THINGS OF YOURSELF BEFORE YOU CAN DO THEM!" -this quote by Michael Jordan has always motivated me to push myself beyond my limits and challenge myself to grow.🌱
I believe that FITNESS is NOT ONLY about how you LOOK, but also about how you FEEL and THINK. Fitness is a journey of self-discovery and self-improvement.🤸🏆
That’s why I always set high goals for myself and work hard to achieve them. Whether it’s lifting heavier weights, running faster, or learning new skills, I never settle for less than what I know I can do. I don’t let fear, doubt, or excuses stop me from pursuing my dreams.💯🦁
And the results are amazing. Not only do I see physical changes in my body, but also mental and emotional changes in my mind and heart. ❤️

I feel more confident, happier, and healthier. I have more energy, focus, and creativity. I have more passion, purpose, and joy.

I have become a new person.

And I help others do the same!🥰

I want to share this message with you, because I want you to know that you have the power to do great things too.🔥 You have the potential and the capabilities to achieve anything you set your mind to. You just need to have a clear vision of what you want and a strong determination to make it happen, not to mention a great coach who helps you get there!🏋

DON`T BE AFRAID TO EXPECT GREAT THING OF YOURSELF!
Don’t be afraid to dream big and work hard. Don’t be afraid to be the best version of yourself. Because you deserve it!
I’m here to support you and guide you.🥰
Because I know how hard it is to start. And I know how rewarding it is to finish.
So what are you waiting for? ⏳
Let’s do this together!🤝

Link in my bio or here:
https://form.jotform.com/231143814267049

Thank you for the photo:   ❤️
and eyelashes by:   ❤️

                                   

"The miracle isn't that I finished, or finished well. The miracle is that I had the courage to start."🫶
I haven't experienced such a restless night with muscle pain and excitement in a long time,like I did prior to the race. I was up from 3:40 am. with little sleep until 5:20a.m, when I had to get up.😴
I drove to London when it was still dark. I was filled with excitement.😊 I missed the thrill of the race, that adrenaline rush that pushes me to be better.😋
Getting my race numbers and setting up my transition station went smoothly. Then, I headed to the poolside. It was an incredible feeling to be racing in the London Aquatics Centre, and I feel honoured.

The swim was 400 meters in a 50-meter pool, and luckily, there were no collisions with other swimmers. I had a strong start,steady pace.As I got out of the pool, I was one of the fastest runners heading to the transition point. However, there was a moment of panic as my zip got stuck on my tri suit.🤣🤣 Obviously it's me!!
I had to ask one of the marshals for help so I could put on my race t-shirt with my race number on it. It was a bit funny but also a bit disappointing to lose some time there.
The run started well too, but around the 1.47 km mark, I had an air bubble trapped in my chest. I hoped it would go away, but it stayed with me until the 2.5 km mark. I pushed through, remembering that "our body drives you to the line, but your mind makes you cross it."🙃
reminded me not to take my body for granted!I'm grateful for the ability to run and swim,because some people aren't as lucky. Pushing my body to its limits is always a great discovery that leaves me with joy and pride.

I encourage all of you to find an activity you enjoy and challenge your own limits. Trust me; you will love it!😊

Don't forget to stay tuned and get weekly updates about my Hyrox training. Thank you all for your support. Stay well!

Gents and Ladies! 🗣
Your body is a work of art, not a product on a shelf! Embrace its uniqueness, and remember that beauty comes in all shapes and sizes. ❤️

We don't always need to show off those 6-pack abs. In fact, if you're on a bulking journey like me, it's not the case at all. 💪
Never Have I Ever..... Had Love Handles! 😄

I'm sharing this picture to remind you that it's okay to be on a path to muscle gain, as long as you're healthy and not gaining weight suddenly or excessively. And be careful, that weight gain should not all be about fat.💯

My journey isn`t a unique one. I combine strength training with a bit of cardio and maintain a calorie surplus for a few months before cutting. Like some of you probably....😊
Leave out one ingredient and you don`t get the cake you desired for!🤓

Let me tell you however, that this is an extra challenge for me, as I had fast metabolism all my life. I'm like a Duracell bunny with an active lifestyle🏃‍♂️ and it always been the case.
For me is actually difficult not just to gain weight, but also to maintain it!

So here's to celebrating the progress, no matter how slow it may seem. 🎉
Looking toned is very attractive of course, but there are different phases in muscle building. AS LONG AS YOU ARE HEALTHY, WORKING OUT SMART, AND WORKING HARD ON NUTRITION you should not let your mental health be affected by a body image society created.
Remember, your health and strength are what truly matter. Keep pushing, keep growing, and keep being your best self! 💪🌟
Coach Betty