When getting on track with eating habits, most people make this mistake.
Going 100% “all in” can lead to burnout quickly. Have you ever committed to a new workout or nutrition plan and feel like you failed or quit after only a week or a month? That’s because changing too much too soon is just not sustainable.
No one wants to feel like a failure, or that they aren’t good enough to complete something.
That is why it’s best to start with 1 GOAL at a time. Choose 1 thing you can do 100% (ie: drink x amount water per day, strength train 3 days per week, eat a protein source at breakfast) If you can successfully do that 1 thing for a few weeks, then it’s time to add another 1 thing to it. And build from there.
You get that sense of accomplishment, you feel like you can do hard things, you don’t get burned out and quit.
This is the difference between a QUICK FIX/“fad diet” and A LIFESTYLE CHANGE.
Most people will opt for trying a diet, hoping the claims of it being a quick fix will be true. But true—lasting health and lifestyle change takes time, patience, hard work.
Have you tried any quick fixes that have lasted??
If you're into quick. And your only concern is losing weight....
Then this isn't your thing. 🙅🤷
Just being honest here folks- which IS kinda MY thing.
I'm not here to sell you some silly product or promise you the stars. What I WILL tell you is that if you want real results, you want a change, you want a group of ladies to BELONG to, you want to learn the right way to fuel your body and change your habits...
Then let's chat!
It doesn't have to be scary. And no, it doesn't have to be expensive either. It takes a commitment and an openness to your vulnerabilities. Cuz we go deeper than just "go workout" or "don't eat carbs" (which is NOT a recommendation🤤)
Too close to Christmas?
You tell your S.O. what you want for Christmas, right?
So tell them you want your health. Tell them to chat with me. Tell them you want to start NOW so that Jan 1 isn't a reboot making you feel like crap about all that didn't happen this year. Ohh, and did I mention I still have 1 prize next for the NEXT person who says YES to starting 2020 with a bang??? (Stories!)
You got this. You got the rest of 2019, you got the next week, you got this Friday. You are not beyond, below or above your own change. Let's DO THIS!
Let’s face it. I used to be so dependent AF on “quick fixes”.
I’d been on multiple “gym kicks” before. Starting and stopping multiple times through multiple years. The problem was I always stopped. I never found a way to stick it out through the tough times of life, the busy times, work stress, vacations... you name it! The start/stop cycle was started which eventually lead to my quick fix mindset.
I’d invested into learning ways to trick my body into “get thin quick” schemes (wraps, pills, cleanse drinks) I realized this formula wasn’t working and I was actually spending a TON OF MONEY on things that WEREN’T helping me in the long run.
I needed to find something that:
✨Didn’t have me counting calories or making me feel deprived. I needed a plan that was fit for a foodie.
✨Was worth the investment and would include more than just a low calorie “magical” diet. I needed accountability and support!
✨A plan that was a LIFESTYLE and not a DIET. What I’d been doing wasn’t working. I needed a fresh approach and to learn from someone who’d ACTUALLY had a transformation, themselves.
And it’s been a 180 learning how to NOURISH my body, INVEST in something that taught me LIFE SKILLS, and helped me TRANSITION my entire LIFE.
I’m excited to be sharing my journey and if your radar is going OFF because you’ve been WAITING for something EXACTLY like this, “LIKE” this post and let’s chat 😘😘
Training for Selma to Montgomery 51 mile relay which our team caption @mococo_kells decided I am running a hilly route.😩 There are like NO hills in my hood so I have to come to the gym for that...lol! This will be my first relay so I want to give it my best shot. I'm gonna do what I gotta do to make them hills look like a lil ole bumps in the road!🤣
𝐆𝐄𝐓𝐓𝐈𝐍𝐆 𝐒𝐎𝐌𝐄 𝐂𝐋𝐀𝐑𝐈𝐓𝐘 & 𝐆𝐑𝐎𝗪𝐈𝐍𝐆 𝐀𝐒 𝐀 𝐂𝐎𝐀𝐂𝐇
Been reflecting back on the past few years of being a Personal Trainer and an Online Fitness Coach and how my interests and niche, the people I want to work with, has changed so much.
You step into a new venture with a vision in mind but that vision changes as you get more experience and get more exposure, and that helps you dig deeper and you truly start realising your purpose and how you can use your abilities to make an even more positive impact in other people's lives.
Over the past few years, I have really seen my vision change --- from being a coach to a wide range of clientele and now to this....
I want to work with women....
Who are ready to get stronger (mentally & physically)
Who are ready to feel confident, empowered and happy from inside out
Who understand that it is not always about fat loss and that there is so much more to life than just that
Who want to find a healthy lifestyle that is feasible and sustainable and not after short term fixes
Who want to find natural ways to help manage their anxiety and stress
In short, someone who is ready to be a bada** and take back control of their body and their mind through strength training and mindset training.
So pumped to continue building the #livfitlifestyle community of strong a** women!
The women on my current plan are seeing great results, learning new habits and feeling stronger. These ladies are finding out that no it's not always that easy, but with a little bit of energy going into prepping and planning nourishing meals and factoring in a daily exercise regime you will start loving the results and most importantly how it makes you feel.
I am so passionate about helping women feel good about themselves. I cannot tell you what it means to see them reaching their goals. I created this plan to fit in with family and your lifestyle and I hope you will love it as much as I do.
Message me for further details or go to my website link in bio.
If you would like to take part in the next 8 week programme you will receive a discount if you sign up by 31st December.
So what are you waiting for? Do you want to be stronger and happier in 2020?
Have you been wondering what health coaching is all about?⠀⠀⠀⠀⠀⠀⠀⠀⠀
It can manifest in different ways depending on client goals and coach client relationship, but a few things are always present in my coaching relationships:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👯♀️ A partnership⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫 Zero judgement ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤝 Support ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👂 Active listening ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏼 Strong communication⠀⠀⠀⠀⠀⠀⠀⠀⠀
💜 Identifying strengths and values⠀⠀⠀⠀⠀⠀⠀⠀⠀
📚 Information given upon request⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔎 Awareness brought to areas of your life that often get overlooked⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Goal setting and accountability⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have clients with goals of losing the last 10 lbs., new mamas finding their way back to themselves while caring for their babes, sugar addiction, diet changes, stressed out busy moms looking to find more time for themselves, to name a few.⠀⠀⠀⠀⠀⠀⠀⠀⠀
But no matter what the goals are, the core elements remain the same. 👆🏻👆🏻👆🏻👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
I believe my clients have everything they need to make the changes necessary, and I get to assist them along the way.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have any health related issues that you would like to improve, I would love to help you. Send me a message and we can schedule a call to get to know each other a little better and see if we are a good fit. 💜💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
Say (or think) what you want about my silly health shake and ‘non-gym’ workouts….
But I am feeling the best I have felt in quite a few months. And my clothes are fitting better too.
You don’t have to schlep to the gym…
You don’t have to drink pink stuff…
You don’t have to ingest chemicals….
You don’t have to cut out entire food groups and treat them like ‘bad’ food…
All you need is good nutrition, a tailored fitness plan and a little support and accountability in your corner and you can get yourself right where you need to be:
Happy. Healthy. And feeling darned good about doing what you do every day.
I think I will stick with this plan, thank you. I’m looking for a lifestyle. Not a quick fix.✌🏼
Give yourself time. ⏳
We always talk about consistency, self discipline and hard work, but the biggest factor in making long term changes in your life? Time.
It takes time to become good at a new job, to build a relationship, to gain muscle, to get into shape, to create healthy habits, to learn new things, to heal. 💛
We are all in such a hurry, everything now is so instant. In some ways this is great! But somethings don’t come with a quick fix, and if you want to do them properly then you need to take time. Give yourself the time you need & deserve. Give yourself time to grow. ✨
I am constantly in awe of the people I meet through these supplements. Their stories inspire me and give hope to so many.
Brande shares... .
“When you take your PRODUCTS CONSISTENTLY & FAITHFULLY you get amazing results!!!! 😉♥️🙌
I went for my yearly doctor check up today and the results from my bloodwork were Amazing!!!
♥️Sugar 109 to 96
♥️Cholesterol 246 to 181
♥️Blood pressure back to normal
He asked what I was doing and I told him my Plexus supplements and he said Keep it Up!!!
He said it was PERFECT!!! The BEST he’s ever seen my tests!!! 🙌♥️ I’m so thankful these products came into my life!” .
Quick fixes are desirable for a number of reasons not least because we all want the solution quickly and don’t want to linger in the uncertainties.
I certainly want solutions to my problems right now. But I’m learning I don’t have all the answers and part of the journey to self betterment is to not settle for the answers I do have but to explore other solutions out there and learn from each other.
I don’t pretend to be an authority on these subjects but rather a student like we all are in the pursuit of wellness.
Its not just ladies I work with 😊💪🏽 This Gent lost a whopping 26lbs of Fat in JUST 6 WEEKS 😲 And I can confirm... it's stayed off!! #notacrashdiet#noquickfixes
GOOD MORNING! Many of you took a few days off (much deserved!) and now you're getting back into the swing of things. Let us remind you that the best way to do this is....JUST THAT! Get back into the swing of things as though it was a typical Monday.
No crash diets.
No double workouts.
You never have to PUNISH your body.
You never have to TAKE IT OUT on your body.
Treat it with respect, and lets crush this week! 🥰🥰🥰
🎄 THE COUNTDOWN TO XMAS IS ON 🎄 🎅 START YOUR FESTIVE FITNESS SEASON WITH US HERE AT FIT BODIES ⛄ ❄️ CHECK OUT OUR GROUP FITNESS PROGRAM THIS WEEK ❄️ Monday's classes:
💪 SPIN (AKA Team Cycle) @ 06:15 💪 FIT BODIES BOX HIIT @ 10:00
💪 GYM FLOOR CHALLENGE @ 12:30
💪 #FITKIDZ BOX HIIT @ 17:15 (11-15 Years Old) 💪 KETTLEBELL BLAST @ 18:15
💪 SPIN @ 18:30 (AKA Team Cycle)
💪 SPIN @ 19:15 (AKA Team Cycle)
💪 YOGA @ 19:30
💪 FIT BODIES BOOTCAMP @ 06:15
💪 P90X @ 10:00
💪 #FITKIDZ FUN FIT @ 17:15 (5-10 Years Old) 💪 SPIN @ 18:30 (AKA Team Cycle)
💪 FIT BODIES SCULPT @18:30
💪 PILATES @ 19:30
💪 SPIN @ 06:15 (AKA Team Cycle) 💪 FIT BODIES CONDITIONING @ 10:00
💪 GYM FLOOR CHALLENGE @ 12:30
💪 #FITKIDZ TEAM CYCLE (11-15 Years Old) @ 17:15
💪 SPIN @ 18:15 (AKA Team Cycle)
💪 BOX HIIT @ 18:15
💪 FIT BODIES BUMS 'N' TUMS @ 19:00
💪 PILATES @ 10:00
💪 STEP FITNESS @ 18:30
💪 SPIN @ 18:45 (AKA Team Cycle)
Friday's classes: 💪 FIT BODIES BOOTCAMP @ 06:15
💪 KETTLEBELL BLAST @ 09:15
💪 YOGA @ 10:00
💪 GYM FLOOR CHALLENGE @ 12:30
💪 FIT BODIES SCULPT @ 17:30
💪 #FITKIDZ BOOTCAMP (11-15 Years Old) @ 17:30
💪 SPIN @ 09:00 (AKA Team Cycle)
💪 BOX HIIT @ 09:15
💪 WORKOUT OF THE WEEK @ 08:30
To avoid disappointment, please ensure you get booked in early on in advance. If you are no longer able to attend, please let us know as soon as possible so we can offer your space to somebody else.
Pay As You Go = £6
Click the link below for PAYG
All Inclusive Memberships:
Rolling Month-Month = £29.99 p/m
6 Month Membership = £27.99 p/m
12 Month Membership = £25.99 p/m
To SIGN UP Click the "SIGN UP" Link at the top of our page
All abilities welcome
REAL PEOPLE. REAL LIVES. REAL RESULTS 💪
Back in May of this year I was 181 lbs. Today I am 163 lbs. 13 more pounds and I will be at my goal weight. If you work at it, you WILL get it!
Officially done with TWO weeks of 6 Weeks of The Work. 🎉
Fully enjoyed Thanksgiving (and left overs.)
Took special care to modify my traditional recipes for my #Glutensensitivities. Lovingly embraced mimosas and pie.
+ And fully maintained my results this week
No counting calories.
Just living life in moderation and sustainability!
@amoila_cesar is kicking my ass, but it’s exactly what I needed! Launching both an all-access group and a 6 Weeks of The Work group shortly!
Fill out the “Work With Me” link in my bio if you’re ready to tackle it with us! #thankfulforfitness
THE DIFFERENCE BETWEEN REAL AND ICKY. .
Being a BB coach is different than my impressions were at first...or rather, CAN be different.
•I knew when I started, I wanted to add VALUE to people’s lives. .
•I knew I did NOT want to be salesy. Hands down, I WAS NOT going to join if I had to be that type of person who sends a cold message asking you to buy a product or join them. That feels so fake and icky to me.
•I knew I wanted to BELIEVE in the products before I started introducing them to others. .
•I knew I didn’t want to have to CONVINCE anyone to join me in using them. .
My coach now (a mamma and former teacher) was the first person I ran across who is CRAZY successful, but is the most humble, real, down to earth person I have met on social media. .
She showed me what a business with HEART and INTEGRITY looks like. . .
There are SO many people out there looking for a quick buck, and they think network marketing is an easy way to grab some cash. So, they sign up, and start blastin out the copy and paste messages to absolutely everyone they come across. .
Well, NO SHIT, they quickly get discouraged and give up, assigning it the name “pyramid scheme”. .
The truth is, when you start a business that has HEART and INTEGRITY, you are in it for the long haul! It takes YEARS of working a little bit everyday. It takes actually getting to know people and CARING about people. It takes being REAL, sharing your struggles in life, connecting, and once again, CARING.
Most importantly, it takes SHOWING people what is possible, not sitting back and trying to CONVINCE people they should try something new to “improve” their lives. .
I will never try and convince anyone of what I do. I will never be offended when someone doesn’t feel this is right for them. I am showing up for MYSELF and for those who need me to show up and inspire them to take action (INSPIRE, not convince). If someone wants to do this with me, amazing! If not, amazing! Everyone does what works best fo them. I am not looking for a quick buck, so I couldn’t care less when this isn’t for others.
I am here because I have found my passion and will be doing this for the next 40 years ♥️
New workout routine!! Increased Calories
Heavy lifting!! .
These results about to be 🔥🔥🔥!! .
Creating the body you want is possible don’t ever feel it’s not!!! Depending on your goals you eat accordingly! For some it may be less sweets , soda.. etc for others switching it completely no meat options! Possibly make some scarifies you don’t wish to make... like going to your favorite restaurant and ordering off the lighter half the menu instead of the hearty carb loaded pasta extra trimmings. Not going for seconds, choosing a apple and peanut butter over the bags of chips! .
I’ll tell you this in the end when you have that body you want, your at your goal weight after 1 year or 2 of yo-yo diets have failed, or able to run around with your kids without having to take long pauses, maybe it’s fitting into a old pair of your favorite jeans, look bomb in that wedding dress!! All those scarifies will be worth!!!! .