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LIV RICHARDSON COACHING

ONLINE COACH & PERSONAL TRAINER

ONLINE COACHING

GROUP PERSONAL TRAINING

1-1 PERSONAL TRAINING

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LIV RICHARDSON FITNESS...

CLIENT RESULTS

My client Son. 8 week transformation and over 10kg fat loss.

My client Emma after getting her goal weight of 10st 9. This is her after a muscle building phase and fat loss phase.

My client Lucy after losing 10kg

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LET'S GET YOU STARTED!

You'll get your programme on the app, nutrition sorted, and regular check ins - in person, or online.

Workouts made for you

Your own meal plan

We track your progress together

Continuous communication

Fitness app example screens

WHAT'S
INCLUDED?

BOOKINGS:

Saturday Fitness Class
From 3 British pounds
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Excited about this one!!! 👇

It’s giving a chance for beginners who have no clue what their doing to get into the gym and finally do something about the ‘getting thin’ vs actually finding body confidence with weights, getting lean, with a bit of defining muscle

I’m not going to beat it around the bush, but a lot of people lack momentum with not having ALL pieces of the puzzle to get going; this and accountability

They also often panic with ‘Summer shreds’ start 5-8 weeks before their holiday, which is why I’m doing this now

THIS is the value I want to give with this program, at a price that is affordable for everyone.

NGL my group programs don’t get enough credit on socials, so if you want to know more & want to do something about feeling stuck then you know where I am 🫶🏻

Excited about this one!!! 👇

It’s giving a chance for beginners who have no clue what their doing to get into the gym and finally do something about the ‘getting thin’ vs actually finding body confidence with weights, getting lean, with a bit of defining muscle

I’m not going to beat it around the bush, but a lot of people lack momentum with not having ALL pieces of the puzzle to get going; this and accountability

They also often panic with ‘Summer shreds’ start 5-8 weeks before their holiday, which is why I’m doing this now

THIS is the value I want to give with this program, at a price that is affordable for everyone.

NGL my group programs don’t get enough credit on socials, so if you want to know more & want to do something about feeling stuck then you know where I am 🫶🏻

An easy Sunday

- run
- nutrition consistency
- food shop
- R&R

An easy Sunday

- run
- nutrition consistency
- food shop
- R&R

Having a metabolic disorder like PCOS, and letting it dictate how you progress are two separate things

Before I start - this is by no means a way of me coming out and trying to be ‘controversial’ or piss anyone off

I am very aware that metabolic disorders can be a massive hurdle for women who want to lose weight - I have lived and breathed this

What people don’t know behind closed doors is that I struggle massively as a result of minor things, that - true - might not affect other people in their weight loss

I have since I can remember, hence the after-school trips to the gym when I was the ripe age of 12/13

I guess I’m low key grateful I had these battles as it lead me to the gym quite early on

Truth is - it’s not a blame game as to it being either yours or the PCOS’s ‘fault’, sometimes you just have to do things differently to others

Do what you can control, as with everyone else trying to succeed in a goal

The para-olympics at the moment, for example

These people never saw their disabilities as barriers to succeed

And take my client, Rebekah
She quietly got on with going the extra mile to lose weight, because she wanted it enough

When I stopped blaming my own barriers for the reason why I can’t lose weight or get lean, is when I started to see change - purely off the perspective that everyones struggles are relative

Again - not trying to ruffle feathers, but put out my experience and answer the question as to what makes change even when it’s hard 🤍

Having a metabolic disorder like PCOS, and letting it dictate how you progress are two separate things

Before I start - this is by no means a way of me coming out and trying to be ‘controversial’ or piss anyone off

I am very aware that metabolic disorders can be a massive hurdle for women who want to lose weight - I have lived and breathed this

What people don’t know behind closed doors is that I struggle massively as a result of minor things, that - true - might not affect other people in their weight loss

I have since I can remember, hence the after-school trips to the gym when I was the ripe age of 12/13

I guess I’m low key grateful I had these battles as it lead me to the gym quite early on

Truth is - it’s not a blame game as to it being either yours or the PCOS’s ‘fault’, sometimes you just have to do things differently to others

Do what you can control, as with everyone else trying to succeed in a goal

The para-olympics at the moment, for example

These people never saw their disabilities as barriers to succeed

And take my client, Rebekah
She quietly got on with going the extra mile to lose weight, because she wanted it enough

When I stopped blaming my own barriers for the reason why I can’t lose weight or get lean, is when I started to see change - purely off the perspective that everyones struggles are relative

Again - not trying to ruffle feathers, but put out my experience and answer the question as to what makes change even when it’s hard 🤍

Keeping fat off isn’t about being “on it” 24/7.

Maintaining fat loss requires the mindset shift of changing everyday lifestyle things to earn the ability to keep it off

-building muscle
-knowing what you put in your mouth
-active recovery days
-low cal drink options
-2 day rule when I don’t feel like it

The initial ‘fat loss phase’ gets so much attention Maintaining a physique should also require that same attention if you want to keep it

There are so many people who can, and will, diet hard for 8–12 weeks

My clients are a little smarter and pushing through Feb to build the foundations

Because most summer bods were built in the winter

The physique change from left to right didn’t come from one diet, it came from repeat behaviours & a solid mindset

Not a quick 10 week shred

Keeping fat off isn’t about being “on it” 24/7.

Maintaining fat loss requires the mindset shift of changing everyday lifestyle things to earn the ability to keep it off

-building muscle
-knowing what you put in your mouth
-active recovery days
-low cal drink options
-2 day rule when I don’t feel like it

The initial ‘fat loss phase’ gets so much attention Maintaining a physique should also require that same attention if you want to keep it

There are so many people who can, and will, diet hard for 8–12 weeks

My clients are a little smarter and pushing through Feb to build the foundations

Because most summer bods were built in the winter

The physique change from left to right didn’t come from one diet, it came from repeat behaviours & a solid mindset

Not a quick 10 week shred

Growth doesn’t happen in your comfort zone

It happens in the changes you make to make growth happen

-In the moment you choose not to start again Monday
-In the decision to keep going after you feel like you’ve fucked it
-Making an effort to take a minute before you emotionally eat 
That uncomfortable feeling we feel when we do something different… That’s not failure . That’s expansion - growth

It feels wrong because we are counteracting the beliefs we have learnt, which shows the pure power in these posts

I’ve loved this trend because it brilliantly provides perspective

If it feels uncomfortable, you’re probably evolving
Which should end up feeling UNREAL 🫶🏻

Growth doesn’t happen in your comfort zone

It happens in the changes you make to make growth happen

-In the moment you choose not to start again Monday
-In the decision to keep going after you feel like you’ve fucked it
-Making an effort to take a minute before you emotionally eat 
That uncomfortable feeling we feel when we do something different… That’s not failure . That’s expansion - growth

It feels wrong because we are counteracting the beliefs we have learnt, which shows the pure power in these posts

I’ve loved this trend because it brilliantly provides perspective

If it feels uncomfortable, you’re probably evolving
Which should end up feeling UNREAL 🫶🏻

🍑 gains & recent eats

🍑 gains & recent eats

Love me a Saturday morning ⚡️⚡️⚡️

Love me a Saturday morning ⚡️⚡️⚡️

Calling all mummies with half-term fitness goals…

I hope you go out and have a nice time with the kids

Because there are ways you can do this without it ruining everything

A lot of the women I work with struggle with this & blame the weekends for not losing weight

(Tbh a lot of them fail because the forget the 5g of nibbles here and there that is probably actually taking them out of a deficit, more often than what they have on a weekend)

The scales will show a rapid inflation of weight after salty / high carb / “nice” food, a lot down to water retention & food - this WILL sort itself out

Here’s a couple of things that I would do to manage a heavy half term week

Calling all mummies with half-term fitness goals…

I hope you go out and have a nice time with the kids

Because there are ways you can do this without it ruining everything

A lot of the women I work with struggle with this & blame the weekends for not losing weight

(Tbh a lot of them fail because the forget the 5g of nibbles here and there that is probably actually taking them out of a deficit, more often than what they have on a weekend)

The scales will show a rapid inflation of weight after salty / high carb / “nice” food, a lot down to water retention & food - this WILL sort itself out

Here’s a couple of things that I would do to manage a heavy half term week

All pumped up for love day ❤️

Thinking about the times in 2016/17 I used to stop training uppers because I was getting too jacked 😂

A training update:

Currently going into an intentional fat loss phase to get trim as fuck

With clients, I’ve also had a lot of chats last week about the ‘bigger plan’ and looking at what my clients want to think about in terms of getting their roadmap nailed

Thing is, you can’t diet forever.

The last few weeks I’ve recognised how much I’m actually pretty grateful that I spent the majority of last year improving my muscles & strength. Fat loss wasn’t particularly something I dedicated 100% too

Hyrox & performance was my main focus, and a session a week for glutes of course

With a few smaller fat loss phases here in there to try and make sure I was reigning it back in when necessary

My body is 100% ready, mentally, physically and metabolically to get lean

If you’re reading this and thinking you’re not clear on your goals - dm or comment ‘ROADMAP’ and let’s get you some clarity

I’ll message you with a full run through of what you need to think about this year for long term results

All pumped up for love day ❤️

Thinking about the times in 2016/17 I used to stop training uppers because I was getting too jacked 😂

A training update:

Currently going into an intentional fat loss phase to get trim as fuck

With clients, I’ve also had a lot of chats last week about the ‘bigger plan’ and looking at what my clients want to think about in terms of getting their roadmap nailed

Thing is, you can’t diet forever.

The last few weeks I’ve recognised how much I’m actually pretty grateful that I spent the majority of last year improving my muscles & strength. Fat loss wasn’t particularly something I dedicated 100% too

Hyrox & performance was my main focus, and a session a week for glutes of course

With a few smaller fat loss phases here in there to try and make sure I was reigning it back in when necessary

My body is 100% ready, mentally, physically and metabolically to get lean

If you’re reading this and thinking you’re not clear on your goals - dm or comment ‘ROADMAP’ and let’s get you some clarity

I’ll message you with a full run through of what you need to think about this year for long term results

A little week in the life of what coaching actually looks like

It’s not just workouts & mirror pics (although there are a few of those lol):

- Early starts, gym floors & lots of black gym fits
- Group sessions because the energy hits different
- Online check-ins, progress tracking & long voice notes
-Educating the team so clients get better results, not just harder sessions
-Trying to balance training, work & actual life

A lot of people wonder how I get so much done

Like most people, I don’t need motivation - I use structure, accountability and someone in their corner

I work hard to give that to my team whilst balancing my own stuff - and teaching them to do the same

If you’ve been thinking about getting started but feel a bit stuck, drop me a DM and we’ll chat 🤍

A little week in the life of what coaching actually looks like

It’s not just workouts & mirror pics (although there are a few of those lol):

- Early starts, gym floors & lots of black gym fits
- Group sessions because the energy hits different
- Online check-ins, progress tracking & long voice notes
-Educating the team so clients get better results, not just harder sessions
-Trying to balance training, work & actual life

A lot of people wonder how I get so much done

Like most people, I don’t need motivation - I use structure, accountability and someone in their corner

I work hard to give that to my team whilst balancing my own stuff - and teaching them to do the same

If you’ve been thinking about getting started but feel a bit stuck, drop me a DM and we’ll chat 🤍

let’s be real here for a sec

I wanted a nap.
Like, really wanted a nap 😂

I had to fit the session in before clients
And quite frankly… couldn’t be fucked.

The mood? Non-existent. Nil motivation

But when there’s an appointment with the gym, there’s appointment with the gym - so here I am

There’s a reason why certain people can show up on even the lowest days

Reminders that each session does count & make a difference:

I gave myself that reminder so much that it got easier to deny the naps
You don’t build consistency by training when it feels good
You build it by showing up when you’re tired, flat, and would rather sleep

Feelings change like the weather
The plan doesn’t wait

So no, this wasn’t a “rah rah let’s go” session
It was a “do it anyway” one, which counts just as much

let’s be real here for a sec

I wanted a nap.
Like, really wanted a nap 😂

I had to fit the session in before clients
And quite frankly… couldn’t be fucked.

The mood? Non-existent. Nil motivation

But when there’s an appointment with the gym, there’s appointment with the gym - so here I am

There’s a reason why certain people can show up on even the lowest days

Reminders that each session does count & make a difference:

I gave myself that reminder so much that it got easier to deny the naps
You don’t build consistency by training when it feels good
You build it by showing up when you’re tired, flat, and would rather sleep

Feelings change like the weather
The plan doesn’t wait

So no, this wasn’t a “rah rah let’s go” session
It was a “do it anyway” one, which counts just as much

Okay this one’s from the heart 🩷
And not a goodbye… more of a I’ll be watching you flying wherever you all go you crazy bunch

Nearly 2 years of lifting, laughing, grafting, bad days, good days, strong days and everything in between, and now these 3 are off chasing the best they can do.
Running goals. CrossFit. New challenges, the biggest confidence to walk through whatever door and own whatever they do next

Am I sad this is the end of the Tuesday trio? Absolutely
But honestly? I couldn’t be prouder that they are doing what they are doing

I’ve taught them a lot - granted
They’ve taught me a lot too
They’ve shown me how vital it is for mums to not lose themselves
 Feel strong in their bodies, capable in the gym, and confident

This is why I do what I do, and coach an unbelievable group of women
 Coaching isn’t forever - it’s to give you the tools, belief and self-trust to try new things without fear. This 3 have taken this and RANNN with it

If you’re a mum watching this thinking: “Gym isn’t for me” “I wouldn’t know where to start” “I’ve lost myself a bit”

Then please take a look at this example and know that there’s more to life - you’re exactly who I do this for.

SO PROUD of you ladies. WILL FOREVER BE YOUR BIGGEST CHEERLEADER 🫶🏻⚡️

Okay this one’s from the heart 🩷
And not a goodbye… more of a I’ll be watching you flying wherever you all go you crazy bunch

Nearly 2 years of lifting, laughing, grafting, bad days, good days, strong days and everything in between, and now these 3 are off chasing the best they can do.
Running goals. CrossFit. New challenges, the biggest confidence to walk through whatever door and own whatever they do next

Am I sad this is the end of the Tuesday trio? Absolutely
But honestly? I couldn’t be prouder that they are doing what they are doing

I’ve taught them a lot - granted
They’ve taught me a lot too
They’ve shown me how vital it is for mums to not lose themselves
 Feel strong in their bodies, capable in the gym, and confident

This is why I do what I do, and coach an unbelievable group of women
 Coaching isn’t forever - it’s to give you the tools, belief and self-trust to try new things without fear. This 3 have taken this and RANNN with it

If you’re a mum watching this thinking: “Gym isn’t for me” “I wouldn’t know where to start” “I’ve lost myself a bit”

Then please take a look at this example and know that there’s more to life - you’re exactly who I do this for.

SO PROUD of you ladies. WILL FOREVER BE YOUR BIGGEST CHEERLEADER 🫶🏻⚡️

A fitness coach has so many personalities…

And that’s why I bloody love this game

Before I start, therapy and medical advice is another level that should be sought by a professional - people’s problems in hindsight should sit far beyond from being my business

But when I’ve got work to do to get a client from A to B, and they have barriers to get over - then it is 100% my job to see about that

The best part about my job is hands down bringing about confidence to people in their fitness journeys, wether that’s through clowning about or a bit of TLC

I’m also constantly learning about anatomy and biomechanics to ensure that my ladies are strong & limit injuries

I don’t judge; but I’m not afraid to chat about if someone’s being truthful to themselves about why they aren’t seeing progress

Fitness coaching isn’t just about lifting heavy weights about, but making sure someone finds their way to results by any means

A fitness coach has so many personalities…

And that’s why I bloody love this game

Before I start, therapy and medical advice is another level that should be sought by a professional - people’s problems in hindsight should sit far beyond from being my business

But when I’ve got work to do to get a client from A to B, and they have barriers to get over - then it is 100% my job to see about that

The best part about my job is hands down bringing about confidence to people in their fitness journeys, wether that’s through clowning about or a bit of TLC

I’m also constantly learning about anatomy and biomechanics to ensure that my ladies are strong & limit injuries

I don’t judge; but I’m not afraid to chat about if someone’s being truthful to themselves about why they aren’t seeing progress

Fitness coaching isn’t just about lifting heavy weights about, but making sure someone finds their way to results by any means

You can only do as well as what you can do on the day

Not at my best at the moment but rich because I've got

-A clear long-term plan to build and do better when i’m ready
-Goals
-The best support

No excuses but LESSONS 🤍 and new love for the game

Progress isn't linear if you race off-track

You can only do as well as what you can do on the day

Not at my best at the moment but rich because I've got

-A clear long-term plan to build and do better when i’m ready
-Goals
-The best support

No excuses but LESSONS 🤍 and new love for the game

Progress isn't linear if you race off-track

2025 vs 2024 😮‍💨

Gutted to not be carrying on tradition this year with a mixed doubles @todd___allen

But hoping to pull myself back a last time before I pullback on the fitness racing madness for a while 💛

Good luck to everyone racing in Manchester!!! 🐝

2025 vs 2024 😮‍💨

Gutted to not be carrying on tradition this year with a mixed doubles @todd___allen

But hoping to pull myself back a last time before I pullback on the fitness racing madness for a while 💛

Good luck to everyone racing in Manchester!!! 🐝

What I eat on a STANDARD day for fat loss

Defining standard as:
A day with no intense training or need for refuel

Before you ask,
No - the breakfast combo isn’t ragebait

This day of eats is a genuine mix of meals that keeps the nutrients flowing & the digestive system at ease
(Long-timers, IYKYK)

Nutrition isn’t always pretty, sometimes it’s just what you’ve got in the fridge

What isn’t going to break the bank

What’s FODMAP friendly

What provides energy without the unnecessary cals

What you like - but sometimes what you need

DISCLAIMER***

This is MY day of eats, and contains all what will keep me satiated, happy & losing fat

It’s important to remember that not everyone’s daily eats is not going to match up to what you need to eat, too

Tweak your meals to what works, review, & repeat 👏🏻

#fatlossrecipes #fatlosstips #fatlossjourney #gymgirls

What I eat on a STANDARD day for fat loss

Defining standard as:
A day with no intense training or need for refuel

Before you ask,
No - the breakfast combo isn’t ragebait

This day of eats is a genuine mix of meals that keeps the nutrients flowing & the digestive system at ease
(Long-timers, IYKYK)

Nutrition isn’t always pretty, sometimes it’s just what you’ve got in the fridge

What isn’t going to break the bank

What’s FODMAP friendly

What provides energy without the unnecessary cals

What you like - but sometimes what you need

DISCLAIMER***

This is MY day of eats, and contains all what will keep me satiated, happy & losing fat

It’s important to remember that not everyone’s daily eats is not going to match up to what you need to eat, too

Tweak your meals to what works, review, & repeat 👏🏻

#fatlossrecipes #fatlosstips #fatlossjourney #gymgirls

Going to the gym vs GOING TO THE GYMMM

& how to train with intention in Jan

This was a real voice note I sent to a client

January is faced with so many challenges when the gyms absolutely rammo’d, but there’s always ways to tick off what’s on your plan.

If your coach isn’t giving you substitutes for a busy gym in January when you need them, then ask for this education. (Coaches - stop gatekeeping this info from your clients)

And if you don’t have a coach, and you’re stuck with what to be doing? My advice would be to ask for help

Of course I’d say this, from a perspective of someone who has seen through numerous women into getting confidence in the gym

Some of my clients strut around the gym as if they own it nowadays and I don’t mean to blow my own but I’d like to think they’d tell you that I had a little something to do with that

If anyone want’s help in the gym this January - I’m getting through enquiries this week 🫶🏻

Just drop me a message or click the link in my bio

Going to the gym vs GOING TO THE GYMMM

& how to train with intention in Jan

This was a real voice note I sent to a client

January is faced with so many challenges when the gyms absolutely rammo’d, but there’s always ways to tick off what’s on your plan.

If your coach isn’t giving you substitutes for a busy gym in January when you need them, then ask for this education. (Coaches - stop gatekeeping this info from your clients)

And if you don’t have a coach, and you’re stuck with what to be doing? My advice would be to ask for help

Of course I’d say this, from a perspective of someone who has seen through numerous women into getting confidence in the gym

Some of my clients strut around the gym as if they own it nowadays and I don’t mean to blow my own but I’d like to think they’d tell you that I had a little something to do with that

If anyone want’s help in the gym this January - I’m getting through enquiries this week 🫶🏻

Just drop me a message or click the link in my bio

Wasn’t going to do one of these, but NOUT CHANGES IF NOUT CHANGES 👏🏻

Some of these I started to kick the bucket weeks & months ago, but crept back in over NY 🙈

Here’s some things I am personally not messin with going forwards into 2026:

1) I am sure I’ll probs do this again in 2026, but openly not being able to manage workload is not a good trait. I’m learning to manage myself this year

2) Frankfurt had me bad - diamonds were made under pressure, but so are bad races sometimes

3) The best place to be in is after a series of training with some good intent. Being present in training is everything

5) @sonns__world demonstrating the pure outcome of the 1%s everyday. The bottom line for this lady is, she wanted it enough to never miss

5) nothing more to say

6) Whilst it’s good to not restrict in these times, there’s a difference between this and going daft with it. This is one thing I’m leaving in 2026, controversially but respectfully

7) This photo I actually took post 15 min scroll whilst STANDING IN THE KITCHEN

8) And finally, none of the neggy talk to myself

If you feel me with this, and unsure about what you’re actually doing with getting started… drop me a dm and we can chat 🤍

Wasn’t going to do one of these, but NOUT CHANGES IF NOUT CHANGES 👏🏻

Some of these I started to kick the bucket weeks & months ago, but crept back in over NY 🙈

Here’s some things I am personally not messin with going forwards into 2026:

1) I am sure I’ll probs do this again in 2026, but openly not being able to manage workload is not a good trait. I’m learning to manage myself this year

2) Frankfurt had me bad - diamonds were made under pressure, but so are bad races sometimes

3) The best place to be in is after a series of training with some good intent. Being present in training is everything

5) @sonns__world demonstrating the pure outcome of the 1%s everyday. The bottom line for this lady is, she wanted it enough to never miss

5) nothing more to say

6) Whilst it’s good to not restrict in these times, there’s a difference between this and going daft with it. This is one thing I’m leaving in 2026, controversially but respectfully

7) This photo I actually took post 15 min scroll whilst STANDING IN THE KITCHEN

8) And finally, none of the neggy talk to myself

If you feel me with this, and unsure about what you’re actually doing with getting started… drop me a dm and we can chat 🤍

Here to expose the good the bad & ugly of Christmas:

I’m not going to let comparison culture get to me this season

Tell you the truth, Christmas and new year used to give me a lot of anxiety

The celebration of the year coming to an end used to drain me as someone who’s pretty harsh on herself

This time is particularly where i fall victim to the comparison culture on social media, too

Why haven’t I achieved what they have?

Maybe it’s slightly to do with how my most recent race didn’t go to plan, but I started getting these feelings creeping in

Ultimately, stepping back - I’ve had a great year.

Instead of thinking I should be miles further ahead, it’s important to see how far I have come

Comparison culture gets us like this: what have we not achieved

This year, I’m not thinking of it as ‘I failed’ because someone else online seems miles ahead… but thinking of it as ‘this is what is possible’ if I set the right goals and make the right plans for 2026

For some, Christmas can be a hard time of year & causes a lot of anxiety. Remember how far you’ve come rather than what’s missing

And have a merry Christmas - grateful to all of my clients, friends & family x

Here to expose the good the bad & ugly of Christmas:

I’m not going to let comparison culture get to me this season

Tell you the truth, Christmas and new year used to give me a lot of anxiety

The celebration of the year coming to an end used to drain me as someone who’s pretty harsh on herself

This time is particularly where i fall victim to the comparison culture on social media, too

Why haven’t I achieved what they have?

Maybe it’s slightly to do with how my most recent race didn’t go to plan, but I started getting these feelings creeping in

Ultimately, stepping back - I’ve had a great year.

Instead of thinking I should be miles further ahead, it’s important to see how far I have come

Comparison culture gets us like this: what have we not achieved

This year, I’m not thinking of it as ‘I failed’ because someone else online seems miles ahead… but thinking of it as ‘this is what is possible’ if I set the right goals and make the right plans for 2026

For some, Christmas can be a hard time of year & causes a lot of anxiety. Remember how far you’ve come rather than what’s missing

And have a merry Christmas - grateful to all of my clients, friends & family x

Listen up because I’ve got a lot to say about this lady

1 body.
2 very different versions.
1 year apart.

Meet my client, Asya.

Asya had worked with PTs before, tried everything, and still felt stuck.
Despite huge effort, the most she’d ever lost was 6–7kg.

Fast forward to now: 16kg down — from 110kg to 94kg — while being pre-diabetic and on metformin, which already makes fat loss more challenging.

Believing she actually could do it was the best part

The second best?
Walking into the gym, lifting independently, trusting the process, and not being paralysed by the fear of “doing it wrong”.

With a clearly structured programme, detailed videos, tracked progress, and weekly face-to-face sessions to refine technique, that confidence grew week by week.

And then there’s this milestone…
Asya had never barbell squatted before due to a previous knee trauma…
Now? She’s squatting 70kg, pain-free — pure proof of what happens when training is done properly, safely, and progressively.

No extremes.
No crash dieting.
No pretending life doesn’t exist.

Just realistic habits, consistency, and learning to trust the process even when the scale wasn’t perfectly linear.

So proud of the person I see week in & week out — and how strong, confident, and capable you’ve become, Asya ⚡️

Listen up because I’ve got a lot to say about this lady

1 body.
2 very different versions.
1 year apart.

Meet my client, Asya.

Asya had worked with PTs before, tried everything, and still felt stuck.
Despite huge effort, the most she’d ever lost was 6–7kg.

Fast forward to now: 16kg down — from 110kg to 94kg — while being pre-diabetic and on metformin, which already makes fat loss more challenging.

Believing she actually could do it was the best part

The second best?
Walking into the gym, lifting independently, trusting the process, and not being paralysed by the fear of “doing it wrong”.

With a clearly structured programme, detailed videos, tracked progress, and weekly face-to-face sessions to refine technique, that confidence grew week by week.

And then there’s this milestone…
Asya had never barbell squatted before due to a previous knee trauma…
Now? She’s squatting 70kg, pain-free — pure proof of what happens when training is done properly, safely, and progressively.

No extremes.
No crash dieting.
No pretending life doesn’t exist.

Just realistic habits, consistency, and learning to trust the process even when the scale wasn’t perfectly linear.

So proud of the person I see week in & week out — and how strong, confident, and capable you’ve become, Asya ⚡️

To be finally told by my doctor that I fit the criteria for PCOS this summer was a bit of a relief to be honest

Obviously, to know that there isn’t an easy way to ‘cure’ PCOS was difficult

A calorie deficit & managing carbohydrates won’t cut it anymore. Along with my IBS, it’s been a rocky journey to say the least

But to understand my body came at a great reward of understanding what I can do to stop accepting that the condition I have found myself in is what will continue to be

I haven’t been very vocal about this part of the journey - mainly because it’s taken time to learn about, and I’m still learning.

If you also are in the same boat in terms of PCOS, or any other metabolic disruption, you’ll know that there is no rulebook to managing this given by health services. I think theirs a place for medicine - however there’s so much MUCH more room for lifestyle change

The back end of 2024 I started the process of getting a diagnosis.

I started volume-eating whole-foods. I broke my wrist, which stopped my training and I started to ‘hammer’ my diet

Then came the IBS and I just felt awful
Starchy carbs made me gain weight
Vegetables quite literally broke me

I looked great, but felt quite horrible

If I were to go back to the start - I’d start with what I know makes me feel good with no extremes. I’d educate myself ( Dr Hazel Wallace first) and I’d make sure I’m staying consistent with training

I’d still eat clean, but you can find your version of that that works for you (I tried with the viral sweet potato & mince but yikes)

Trial & test foods for what gives you energy - and never stop learning to hear other ideas. But again, take these with a pinch of salt because we are all different 🫶🏻

Supplements: Myo-inisitol, Creatine, Vitamin D+K, Magnesium
Weight training
Whole-foods & whole-grains that give me slow energy release (brown rice is my go to)
Books & podcasts: @gracebeverley @drhazelwallace

#ﬁtness #pcosweightloss #hybridgirl #onlinefitnesscoach

To be finally told by my doctor that I fit the criteria for PCOS this summer was a bit of a relief to be honest

Obviously, to know that there isn’t an easy way to ‘cure’ PCOS was difficult

A calorie deficit & managing carbohydrates won’t cut it anymore. Along with my IBS, it’s been a rocky journey to say the least

But to understand my body came at a great reward of understanding what I can do to stop accepting that the condition I have found myself in is what will continue to be

I haven’t been very vocal about this part of the journey - mainly because it’s taken time to learn about, and I’m still learning.

If you also are in the same boat in terms of PCOS, or any other metabolic disruption, you’ll know that there is no rulebook to managing this given by health services. I think theirs a place for medicine - however there’s so much MUCH more room for lifestyle change

The back end of 2024 I started the process of getting a diagnosis.

I started volume-eating whole-foods. I broke my wrist, which stopped my training and I started to ‘hammer’ my diet

Then came the IBS and I just felt awful
Starchy carbs made me gain weight
Vegetables quite literally broke me

I looked great, but felt quite horrible

If I were to go back to the start - I’d start with what I know makes me feel good with no extremes. I’d educate myself ( Dr Hazel Wallace first) and I’d make sure I’m staying consistent with training

I’d still eat clean, but you can find your version of that that works for you (I tried with the viral sweet potato & mince but yikes)

Trial & test foods for what gives you energy - and never stop learning to hear other ideas. But again, take these with a pinch of salt because we are all different 🫶🏻

Supplements: Myo-inisitol, Creatine, Vitamin D+K, Magnesium
Weight training
Whole-foods & whole-grains that give me slow energy release (brown rice is my go to)
Books & podcasts: @gracebeverley @drhazelwallace

#ﬁtness #pcosweightloss #hybridgirl #onlinefitnesscoach

I can count several times where this pulled me out of the gutter

Hyrox solo can be a bit of a lonely place

Watching these back got me thinking massively about what support means to me in my whole fitness journey

Life so much better with someone in your corner to rant to, cheer you on, or just be there

There were so many times @todd___allen gave my head a wobble during this race (and he probably didn’t even know it)

Everyone needs this level of noise from the sideline

I can count several times where this pulled me out of the gutter

Hyrox solo can be a bit of a lonely place

Watching these back got me thinking massively about what support means to me in my whole fitness journey

Life so much better with someone in your corner to rant to, cheer you on, or just be there

There were so many times @todd___allen gave my head a wobble during this race (and he probably didn’t even know it)

Everyone needs this level of noise from the sideline

If you want to see my honest thoughts about Frankfurt 2025 Hyrox, see no.8

This race just lacked the basics

Long story short: this girl does not know how to tie her own shoelace securely

She also decided that tucking them in at the row (half way point) would be a good idea 🫠

2 runs later & she’s got cramps all down her right leg

Then to top it off, leaving them until straight after the farmers wasn’t my wisest choice… ⚰️

I’m probably estimating 2-3 mins could have been wasted
A) detangling & tiring with very fatigued arms
B) legs cramping from loose shoe
C) the mental exhaustion of knowing that the time lost could have been very much avoided

First one done - getting the neggy vibes out of the way. Fitness on the other hand is another story 🤝

Failure isn’t failure if you learn from it

If you want to see my honest thoughts about Frankfurt 2025 Hyrox, see no.8

This race just lacked the basics

Long story short: this girl does not know how to tie her own shoelace securely

She also decided that tucking them in at the row (half way point) would be a good idea 🫠

2 runs later & she’s got cramps all down her right leg

Then to top it off, leaving them until straight after the farmers wasn’t my wisest choice… ⚰️

I’m probably estimating 2-3 mins could have been wasted
A) detangling & tiring with very fatigued arms
B) legs cramping from loose shoe
C) the mental exhaustion of knowing that the time lost could have been very much avoided

First one done - getting the neggy vibes out of the way. Fitness on the other hand is another story 🤝

Failure isn’t failure if you learn from it

If you asked me how I’d eat leading up to a race, I’d say

“Ah well I make sure I get my protein & increase my carbs”

But on a deeper level,

This isn’t the only thing you should be checking on your nutrition this close to an event. Especially if you’re trying to lose fat

Before I start the ramble: I’m no way telling you to copy what I eat. This is what I eat because this is what I know is the best for energy, that doesn’t cause me issues.

The week of a fitness race you need to try and forget a lot of what you know about eating for fat loss - volume eating is not going to do you any good

If you’re like me, volume eating could literally be the downfall of your event. Too much brocc and you bet the ski is finishing me off on station 1

No: maximise every calorie to support ENERGY. And this probably means you should up your calories to at least maintenance too.

I know what makes me feel good and sustains my energy. I try to keep as whole-food as possible, whilst swapping to simple carbs as it gets closer to race day

I choose simple meals, with whole-foods that are sold with the same micronutrients that they were grown with.

The fact of the matter is, how you feel on the day does matter & contributes towards the time. If you don’t make swaps in order to fuel for the event then you could change the whole mood of race day

In essence,

If you’re eating high fibre / low cal foods, then do not complain to me about the burpees finishing you off because you’ve not fuelled enough with high quality fuel

#hyroxprep #hyroxtraining🏃🏻‍♂️ #racenutrition

If you asked me how I’d eat leading up to a race, I’d say

“Ah well I make sure I get my protein & increase my carbs”

But on a deeper level,

This isn’t the only thing you should be checking on your nutrition this close to an event. Especially if you’re trying to lose fat

Before I start the ramble: I’m no way telling you to copy what I eat. This is what I eat because this is what I know is the best for energy, that doesn’t cause me issues.

The week of a fitness race you need to try and forget a lot of what you know about eating for fat loss - volume eating is not going to do you any good

If you’re like me, volume eating could literally be the downfall of your event. Too much brocc and you bet the ski is finishing me off on station 1

No: maximise every calorie to support ENERGY. And this probably means you should up your calories to at least maintenance too.

I know what makes me feel good and sustains my energy. I try to keep as whole-food as possible, whilst swapping to simple carbs as it gets closer to race day

I choose simple meals, with whole-foods that are sold with the same micronutrients that they were grown with.

The fact of the matter is, how you feel on the day does matter & contributes towards the time. If you don’t make swaps in order to fuel for the event then you could change the whole mood of race day

In essence,

If you’re eating high fibre / low cal foods, then do not complain to me about the burpees finishing you off because you’ve not fuelled enough with high quality fuel

#hyroxprep #hyroxtraining🏃🏻‍♂️ #racenutrition

From the bottom of my heart, THANK YOU

Thanks to my new & old clients
Thanks to everyone who’s part of the original PureGym class Crew
Thanks to the crazy Saturday bunch

Beyond emotional at putting this post together looking at how much I’ve done with all of your support

Here’s to ending the year on the biggest high 🩷🩷🩷

From the bottom of my heart, THANK YOU

Thanks to my new & old clients
Thanks to everyone who’s part of the original PureGym class Crew
Thanks to the crazy Saturday bunch

Beyond emotional at putting this post together looking at how much I’ve done with all of your support

Here’s to ending the year on the biggest high 🩷🩷🩷

A short story 🫶🏻👇

Woke up my lowest scale weight this year > woke up feeling pretty horrible in myself

The notification comes from Flo to let me know I will be experiencing symptoms of the luteal phase (LADIES, iykyk)

I know full well as a fitness coach that this has a major impact on ones look on themselves… But coping with that reality isn’t easy

Your body can change everyday, especially us women with having cyclic reasoning too

It also might happen for no reason at all - maybe a little extra salty food at the weekend

I used to lose my MIND when I looked in the mirror during these times and see that I’ve reversed progress, even though I’ve done everything right

Sometimes you do everything right, and our body just needs a little time to catch up

Sometimes the ‘doing right’ can cause a little inflammation - this is only temporary

Especially whilst we might be a little out of sync with our fitness routines, it’s important to stay kind to yourselves and bodies

Control the controllable, and enjoy the moments you might indulge this Christmas

But keep ticking boxes & staying patient with the process 🤝

#fatlossgoals #fatlosstips #fatlossjourney #weightloss

A short story 🫶🏻👇

Woke up my lowest scale weight this year > woke up feeling pretty horrible in myself

The notification comes from Flo to let me know I will be experiencing symptoms of the luteal phase (LADIES, iykyk)

I know full well as a fitness coach that this has a major impact on ones look on themselves… But coping with that reality isn’t easy

Your body can change everyday, especially us women with having cyclic reasoning too

It also might happen for no reason at all - maybe a little extra salty food at the weekend

I used to lose my MIND when I looked in the mirror during these times and see that I’ve reversed progress, even though I’ve done everything right

Sometimes you do everything right, and our body just needs a little time to catch up

Sometimes the ‘doing right’ can cause a little inflammation - this is only temporary

Especially whilst we might be a little out of sync with our fitness routines, it’s important to stay kind to yourselves and bodies

Control the controllable, and enjoy the moments you might indulge this Christmas

But keep ticking boxes & staying patient with the process 🤝

#fatlossgoals #fatlosstips #fatlossjourney #weightloss

Fitness Advent Challenge DAY 1 🎄

10,000 STEPS

Share to your story and tag me so I see, OR send to my dm’s your proof.

PRIZES to whoever completes the most days

Happy 1st December everyone 🫶🏻

Fitness Advent Challenge DAY 1 🎄

10,000 STEPS

Share to your story and tag me so I see, OR send to my dm’s your proof.

PRIZES to whoever completes the most days

Happy 1st December everyone 🫶🏻

An unreal November 🤍

An unreal November 🤍

Ok fine, I’ll do some BF sales 🤍…

£49 from £70 for NEW GROUP PT

£100 from £125 Online Training for December

25% off PT for December
-

Don’t get me wrong, small businesses can’t just slash the prices easy for Black Friday. The discount doesn’t go amiss.

I’m doing this to thank everyone who has supported me since I started personal training, and give back to my clients

The support doesn’t go unnoticed x

If you’re not yet working with me, and would like to this Chrimbo at a discounted rate - drop me a DM 🫶🏻

Ok fine, I’ll do some BF sales 🤍…

£49 from £70 for NEW GROUP PT

£100 from £125 Online Training for December

25% off PT for December
-

Don’t get me wrong, small businesses can’t just slash the prices easy for Black Friday. The discount doesn’t go amiss.

I’m doing this to thank everyone who has supported me since I started personal training, and give back to my clients

The support doesn’t go unnoticed x

If you’re not yet working with me, and would like to this Chrimbo at a discounted rate - drop me a DM 🫶🏻

Extremely serious apology from me 🫶🏻

But I’m not sorry…

All jokes aside; the outcomes are real experiences from my clients who have trusted in me to show them how they can seriously impact their lives 🤍

Grafters the lot of ‘em

Extremely serious apology from me 🫶🏻

But I’m not sorry…

All jokes aside; the outcomes are real experiences from my clients who have trusted in me to show them how they can seriously impact their lives 🤍

Grafters the lot of ‘em

Stress = you give a damn

If this ain’t a reason why you should push through the hard times then please someone tell me what is

#internalpressure #stressmanagement #fitness

Stress = you give a damn

If this ain’t a reason why you should push through the hard times then please someone tell me what is

#internalpressure #stressmanagement #fitness

The 2nd opinion that no one asked for; but everyone deserves

Coaches 🤝 programming what you like

AND WHAT YOU NEED

The 2nd opinion that no one asked for; but everyone deserves

Coaches 🤝 programming what you like

AND WHAT YOU NEED

Firing on all cylinders recently and I luuuuuurvvve it 👏🏻

Anyone who know’s me knows that I put a lot of pressure on myself to do it all

PT & Online Coach
Gym
Hyrox
Business
Hockey

And squeeze in a social life

I also sometimes burn out very quickly, overfilling the cup a little too much.

But let me tell you, I feel like I am flyyyying right now.

Back in September, I made the decision to get an online coach to manage my programme, nutrition, energy, frustrations, to hear out my wins and losses. Best decision ever @tashamfit

I’m not feeling training well and avoiding burnout - I’m becoming a better coach, and having time for the relationships in my life.

Having someone in my corner is the game-changer, and even coaches need coaches to take the emotion & stress out of it

If you’re thinking you need this kind of change, ping me a message because my January slots are open…

P.s - listen to them, not me 💗

Firing on all cylinders recently and I luuuuuurvvve it 👏🏻

Anyone who know’s me knows that I put a lot of pressure on myself to do it all

PT & Online Coach
Gym
Hyrox
Business
Hockey

And squeeze in a social life

I also sometimes burn out very quickly, overfilling the cup a little too much.

But let me tell you, I feel like I am flyyyying right now.

Back in September, I made the decision to get an online coach to manage my programme, nutrition, energy, frustrations, to hear out my wins and losses. Best decision ever @tashamfit

I’m not feeling training well and avoiding burnout - I’m becoming a better coach, and having time for the relationships in my life.

Having someone in my corner is the game-changer, and even coaches need coaches to take the emotion & stress out of it

If you’re thinking you need this kind of change, ping me a message because my January slots are open…

P.s - listen to them, not me 💗

3 things about growing your glutes that goes far beyond “training frequency and intensity” 🍑

3 things about growing your glutes that goes far beyond “training frequency and intensity” 🍑

Results like this doesn’t come for free

I used to struggle on squats bad

And trust me, the progress hasn’t been linear

A ton of hybrid / running blocks with less strength, and even some time completely off it with a broken wrist

Then there’s the form vs progressive overload and the times to take a step back to work on my form

If you want to work on your squats, this is essential! You don’t just knock out 40s, then 50s, and then 60s without the tweaks & changes

Look back & you’re suddenly wham as, and thinking where’s that time gone

Put effort and thought into the sessions, and start to see the progress

Results like this doesn’t come for free

I used to struggle on squats bad

And trust me, the progress hasn’t been linear

A ton of hybrid / running blocks with less strength, and even some time completely off it with a broken wrist

Then there’s the form vs progressive overload and the times to take a step back to work on my form

If you want to work on your squats, this is essential! You don’t just knock out 40s, then 50s, and then 60s without the tweaks & changes

Look back & you’re suddenly wham as, and thinking where’s that time gone

Put effort and thought into the sessions, and start to see the progress

Locking in for winter 🔐

Every year around this time, I relearn a few lessons that keep me moving forward with my goals. So thought I’d share

1. The cold isn’t a reason to stop — it’s a reason to step up.
At 6am when it’s freezing, you aren’t the only person who’s unmotivated (!!) And that’s exactly where the win is. Showing up in winter has always built more discipline in me than any “perfect” summer routine ever has (If I can do it now, I can do it whenever)

2. Planning my sessions
I love to wing it & this is where the winter gets me bad! But when the week is fully planned out — gym sessions, rest days, even what I’m training — this chaotic energy is no more

3. I’m a massive believer that a disciplined diet gives me freedom, not restriction.
This time of year is packed with dinners, drinks, catch-ups, Christmas everything… and I love that. But I’ve learned that being more regimented Monday to Friday isn’t punishment, it’s what lets me fully enjoy a heavy social calendar without denting my progress
And, for anyone who might think that this is necessary then just check the science and research around nutrition & fitness

4. Win the day, not the month.
Winter has taught me to focus on the smaller steps. One good session. One good meal. One good decision. Not trying to master the entirety of it. Progress doesn’t happen overnight, but these small daily wins add up more than we think.

5. Warm clothes > fashion — every time.
For anyone who hasn’t seen, I’m fully in my dry robe era so if any of you see me in it in the gym - mind your business 😂 your body still needs to warm up before any session. Don’t let yourself freeze

These months aren’t about perfection — they’re about consistency, resilience, and remembering the ‘Why’

Winter used to feel like something I needed to just maintain

I’m turning it into something I can build in ❄️

Locking in for winter 🔐

Every year around this time, I relearn a few lessons that keep me moving forward with my goals. So thought I’d share

1. The cold isn’t a reason to stop — it’s a reason to step up.
At 6am when it’s freezing, you aren’t the only person who’s unmotivated (!!) And that’s exactly where the win is. Showing up in winter has always built more discipline in me than any “perfect” summer routine ever has (If I can do it now, I can do it whenever)

2. Planning my sessions
I love to wing it & this is where the winter gets me bad! But when the week is fully planned out — gym sessions, rest days, even what I’m training — this chaotic energy is no more

3. I’m a massive believer that a disciplined diet gives me freedom, not restriction.
This time of year is packed with dinners, drinks, catch-ups, Christmas everything… and I love that. But I’ve learned that being more regimented Monday to Friday isn’t punishment, it’s what lets me fully enjoy a heavy social calendar without denting my progress
And, for anyone who might think that this is necessary then just check the science and research around nutrition & fitness

4. Win the day, not the month.
Winter has taught me to focus on the smaller steps. One good session. One good meal. One good decision. Not trying to master the entirety of it. Progress doesn’t happen overnight, but these small daily wins add up more than we think.

5. Warm clothes > fashion — every time.
For anyone who hasn’t seen, I’m fully in my dry robe era so if any of you see me in it in the gym - mind your business 😂 your body still needs to warm up before any session. Don’t let yourself freeze

These months aren’t about perfection — they’re about consistency, resilience, and remembering the ‘Why’

Winter used to feel like something I needed to just maintain

I’m turning it into something I can build in ❄️

What a way to spend a birthday 🧘🏼‍♀️

What a way to spend a birthday 🧘🏼‍♀️

5 lessons I’ve learnt up until my 26th birthday 👆

When I had just turned 22 I decided that my job wasn’t for me. I’d been in this career for just less than 1 year

Fast forward to today I’ve built a pretty amazing fitness business, which wouldn’t have happened if it didn’t take that risk and start choosing to work in something that I cared about - a lot!

It’s been hard work. But brick by brick I’ve done a lot with it

@gracebeverley’s newest podcast talks about what to know in your 20s, and she mentions to be grateful for the smaller steps forward and not only the bigger accomplishments

Every client win - great or small, every Saturday morning with the gang, and all the smaller lessons too

Progress doesn’t just happen overnight

Doing what I love

And surrounding myself with the best - clients & other fitness superstars 🫶🏻 (you know who you are x)

5 lessons I’ve learnt up until my 26th birthday 👆

When I had just turned 22 I decided that my job wasn’t for me. I’d been in this career for just less than 1 year

Fast forward to today I’ve built a pretty amazing fitness business, which wouldn’t have happened if it didn’t take that risk and start choosing to work in something that I cared about - a lot!

It’s been hard work. But brick by brick I’ve done a lot with it

@gracebeverley’s newest podcast talks about what to know in your 20s, and she mentions to be grateful for the smaller steps forward and not only the bigger accomplishments

Every client win - great or small, every Saturday morning with the gang, and all the smaller lessons too

Progress doesn’t just happen overnight

Doing what I love

And surrounding myself with the best - clients & other fitness superstars 🫶🏻 (you know who you are x)

A couple of things I’d make part of the national norm if I ever became Queen 🤍

Jokes aside, the theme of these are to prioritise finding the things that makes me feel good, move good & give me mental peace

A couple of things I’d make part of the national norm if I ever became Queen 🤍

Jokes aside, the theme of these are to prioritise finding the things that makes me feel good, move good & give me mental peace

Best advice: try again, learning to be ok with the discomfort

It’s normal to feel anxious when we are not feeling confident at doing something. It’s human nature

The best way of getting over ‘that feeling’ is to prove to your brain that it’s safe to move forward - so that you rewire the brain to not stimulate the same anxiety symptoms

Anxiety is a simple chemical response - a mechanism that our bodies have to help keep us safe in the pre-historic age (pre-society as it is now). Or brains still have these survival instincts

Not every day is going to be a great day, but best thing is to move on & try again tomorrow and have acceptance that this discomfort is for long term improvements

Creating awareness that discomfort & these feelings that we are embarrassing ourselves, or not yet ‘good’ is a normal part of the process of change

TO BE RELENTLESS doesn't always mean being the boldest & most daring in the room. It’s the person who never gives up ⚡️

(Note - this client tried again today & won)

Best advice: try again, learning to be ok with the discomfort

It’s normal to feel anxious when we are not feeling confident at doing something. It’s human nature

The best way of getting over ‘that feeling’ is to prove to your brain that it’s safe to move forward - so that you rewire the brain to not stimulate the same anxiety symptoms

Anxiety is a simple chemical response - a mechanism that our bodies have to help keep us safe in the pre-historic age (pre-society as it is now). Or brains still have these survival instincts

Not every day is going to be a great day, but best thing is to move on & try again tomorrow and have acceptance that this discomfort is for long term improvements

Creating awareness that discomfort & these feelings that we are embarrassing ourselves, or not yet ‘good’ is a normal part of the process of change

TO BE RELENTLESS doesn't always mean being the boldest & most daring in the room. It’s the person who never gives up ⚡️

(Note - this client tried again today & won)

Saturday + Sunday training: you either do or you don’t

I’ve fallen victim of thinking weekends were for anything but the gym; a time to rest and enjoy.“I’ll start again Monday” “I have such a busy weekend”, you name it

Then my training ramped up - and I continued to try and ‘save my weekends’
Energy levels: all over the place. Workdays felt rushed & progress slowed

Now I know how to train smart, but being blind to 48 hours of the week was stupid in my circumstances

Use your weekend to:

⚡️Evenly spread rest days.
No more 4-day training streak followed by 3 days of doing nothing. My body recovered better, my sessions improved.

⚡️More time.
No rushing in between meetings, school runs, or commutes. Sessions felt intentional, not squeezed in.

⚡️Better balance.
Weekends usually meant eating out, drinks, social plans + more calories.
Training allowed more movement, better energy, and fewer “I’ll fix it Monday” downfalls

And one more thing no one tells you:

⚡️You build momentum.
The feeling of starting the week already on the front foot, 1 day ahead is UNMATCHED

You don’t need to “be perfect Monday–Friday” and write off the weekend.
You need a routine that supports your life — not one that falls apart every time Saturday arrives.

Start making choices that make your life easier — not harder.

Drop me a DM if you read this and feel like you’re not training smart - and let’s fix it

Saturday + Sunday training: you either do or you don’t

I’ve fallen victim of thinking weekends were for anything but the gym; a time to rest and enjoy.“I’ll start again Monday” “I have such a busy weekend”, you name it

Then my training ramped up - and I continued to try and ‘save my weekends’
Energy levels: all over the place. Workdays felt rushed & progress slowed

Now I know how to train smart, but being blind to 48 hours of the week was stupid in my circumstances

Use your weekend to:

⚡️Evenly spread rest days.
No more 4-day training streak followed by 3 days of doing nothing. My body recovered better, my sessions improved.

⚡️More time.
No rushing in between meetings, school runs, or commutes. Sessions felt intentional, not squeezed in.

⚡️Better balance.
Weekends usually meant eating out, drinks, social plans + more calories.
Training allowed more movement, better energy, and fewer “I’ll fix it Monday” downfalls

And one more thing no one tells you:

⚡️You build momentum.
The feeling of starting the week already on the front foot, 1 day ahead is UNMATCHED

You don’t need to “be perfect Monday–Friday” and write off the weekend.
You need a routine that supports your life — not one that falls apart every time Saturday arrives.

Start making choices that make your life easier — not harder.

Drop me a DM if you read this and feel like you’re not training smart - and let’s fix it

Lifting weights shouldn’t feel easy

I’ve been trying for years and THE 👏🏻 biggest 👏🏻 error 👏🏻 I 👏🏻 made 👏🏻 (!!!)

Was simply not working hard enough

Working hard looks like not being able to sit on your arse after your last set

You need to be lifting enough that it’s hard to focus on more than the movement

Lifting the right amount that pushes you to the limits so that you HAVE to concentrate on what you’re doing

Fair enough, I’m writing this caption mid session on my rest breaks - but best believe when I get back to my reps my brain is there thinking about every second of the movement

Lifting weights shouldn’t feel easy

I’ve been trying for years and THE 👏🏻 biggest 👏🏻 error 👏🏻 I 👏🏻 made 👏🏻 (!!!)

Was simply not working hard enough

Working hard looks like not being able to sit on your arse after your last set

You need to be lifting enough that it’s hard to focus on more than the movement

Lifting the right amount that pushes you to the limits so that you HAVE to concentrate on what you’re doing

Fair enough, I’m writing this caption mid session on my rest breaks - but best believe when I get back to my reps my brain is there thinking about every second of the movement

Another Saturday morning full of chaos, done right ⚡️

Another Saturday morning full of chaos, done right ⚡️

1 holiday destination, 2 different Hannahs, 1 year apart.

The amount of change I have seen in my online coaching client Hannah is incredible.

We have gotten over multiple motivation slumps, whilst juggling an EXTREMELY busy & high pressure work schedule being a consultant at a major hospital.

The biggest hurdle: how to get a consistent routine and making things more realistic lifestyle changes to avoid the ‘new start’ crash.

The second biggest hurdle: trusting these routines whilst dealing with scales fluctuations. Scientifically wired people like Hannah often struggle to see good habits to make sense if the graph doesn’t look like an attractive downhill line (IYKYK)

Hannah 1 - BOTH of these challenges 0

All achieved with room for family time & their own weekly friday night dinner.

Super proud of everything you’ve achieved during the process, Hannah ⚡️

1 holiday destination, 2 different Hannahs, 1 year apart.

The amount of change I have seen in my online coaching client Hannah is incredible.

We have gotten over multiple motivation slumps, whilst juggling an EXTREMELY busy & high pressure work schedule being a consultant at a major hospital.

The biggest hurdle: how to get a consistent routine and making things more realistic lifestyle changes to avoid the ‘new start’ crash.

The second biggest hurdle: trusting these routines whilst dealing with scales fluctuations. Scientifically wired people like Hannah often struggle to see good habits to make sense if the graph doesn’t look like an attractive downhill line (IYKYK)

Hannah 1 - BOTH of these challenges 0

All achieved with room for family time & their own weekly friday night dinner.

Super proud of everything you’ve achieved during the process, Hannah ⚡️

Home truths: it is hard to see it yourself when you're doing well

I had the best chat with my coach today @tashamfit on internal pressure and criticism, and how this can make or break you

This week, I was reminded of this when I found these objects which meant a great deal in terms of how I held myself as a 10 year old

I was always determined to be better that I never felt happy or satisfied

Sometimes it just takes a person to tell you you're doing fine and you ARE on the right track

Being “most improved” isn't owed to you for being the worst at the start of your journey: it’s owed through how much time and effort you put into getting better. Same goes for fitness goals

Home truths: it is hard to see it yourself when you're doing well

I had the best chat with my coach today @tashamfit on internal pressure and criticism, and how this can make or break you

This week, I was reminded of this when I found these objects which meant a great deal in terms of how I held myself as a 10 year old

I was always determined to be better that I never felt happy or satisfied

Sometimes it just takes a person to tell you you're doing fine and you ARE on the right track

Being “most improved” isn't owed to you for being the worst at the start of your journey: it’s owed through how much time and effort you put into getting better. Same goes for fitness goals

The best way to start a Saturday IMO

The LOLs at 7am every week are unmatched

It’s not just a class, it’s a place to get every emotion out

Can’t fault the company either ✨

The best way to start a Saturday IMO

The LOLs at 7am every week are unmatched

It’s not just a class, it’s a place to get every emotion out

Can’t fault the company either ✨

Every one of these photos brings back memories - not the right ones

The number 1 reason why I made progress is because I didn’t see my future self as staying the same

People change and things get better

It takes years of smaller steps to make progress.

Years of growth & deficit phases, years of making some mistakes too

It also takes years of smaller steps to see the ‘end result’

Though, I’m not even sure if the ‘end result’ is a thing

We constantly evolve and improve, but only if we want to

If doesn’t come for free, wanting to see change takes trade-offs of the things we are used to

But if it means building towards that future self, I’m all in

Every one of these photos brings back memories - not the right ones

The number 1 reason why I made progress is because I didn’t see my future self as staying the same

People change and things get better

It takes years of smaller steps to make progress.

Years of growth & deficit phases, years of making some mistakes too

It also takes years of smaller steps to see the ‘end result’

Though, I’m not even sure if the ‘end result’ is a thing

We constantly evolve and improve, but only if we want to

If doesn’t come for free, wanting to see change takes trade-offs of the things we are used to

But if it means building towards that future self, I’m all in

Calorie restriction - from someone who’s been there so you don’t have to

I thought eating nothing but 1 apple, 1 protein shake; Salmon & rice for dinner, would get me to make progress

Here’s what really happened:

Energy dropped
Cravings went through the roof
Reality is I lost more muscle than fat

Which lead to my body moving slower - naturally, so did my progress

Let’s not even mention the missed memories

Then came the binge–restrict cycle:

Eat nothing → eat everything → repeat.

My message here is pretty simple:

Not everyone needs to eat 1200 calories to make progress

Be sensible and focus on a calorie goal that is suitable for your body so you can avoid making these mistakes

Long-term results come from learning, adjusting, and showing up for yourself consistently - not restricting calories for a short-term weight loss

Calorie restriction - from someone who’s been there so you don’t have to

I thought eating nothing but 1 apple, 1 protein shake; Salmon & rice for dinner, would get me to make progress

Here’s what really happened:

Energy dropped
Cravings went through the roof
Reality is I lost more muscle than fat

Which lead to my body moving slower - naturally, so did my progress

Let’s not even mention the missed memories

Then came the binge–restrict cycle:

Eat nothing → eat everything → repeat.

My message here is pretty simple:

Not everyone needs to eat 1200 calories to make progress

Be sensible and focus on a calorie goal that is suitable for your body so you can avoid making these mistakes

Long-term results come from learning, adjusting, and showing up for yourself consistently - not restricting calories for a short-term weight loss

4 exercises to get a bigger arse WITH SUBSTITUTES✨

Barbell RDLS
Dumbbell RDLs

Barbell Hip Thrusts
Dumbbell Hip Thrusts

Dumbbell Bulgarians
Bodyweight Split Squats

Machine Hamstring Curl
Cable Hamstring Curl

If you want more of these gym videos, like & SAVE 🩶

4 exercises to get a bigger arse WITH SUBSTITUTES✨

Barbell RDLS
Dumbbell RDLs

Barbell Hip Thrusts
Dumbbell Hip Thrusts

Dumbbell Bulgarians
Bodyweight Split Squats

Machine Hamstring Curl
Cable Hamstring Curl

If you want more of these gym videos, like & SAVE 🩶

Baggage crew for @todd___allen and @danielhart1 ⚡️

Got me all riled up for the 2025 season, some incredibly fast athletes out there

Good luck to everyone competing this weekend!

Baggage crew for @todd___allen and @danielhart1 ⚡️

Got me all riled up for the 2025 season, some incredibly fast athletes out there

Good luck to everyone competing this weekend!

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