#glowgrowcreate

[harmonyblazeblog]

This is me on holiday in 2018. In the run-up to this holiday, I tried 𝗘𝗩𝗘𝗥𝗬𝗧𝗛𝗜𝗡𝗚 to lose weight before we jetted off. ✅ A 1200 Calorie Diet ✅ 'Skinny' Teas ✅ Low Carb ✅ Meal Replacement Shakes I just wanted the weight gone. As quickly as possible. I put my weight gain down to the fact that I was working away and slightly out of routine. What I didn't realise back then was that by always using a quick fix to get myself "beach body ready", I had got myself into a vicious cycle of yo-yo dieting. AKA the root cause of my weight gain. You see - I would crash diet for 3 or 4-weeks before going away and then revert to eating normally as soon as I stepped foot in the airport. In order to lose weight and keep it off, I needed to break the cycle. So I started to make small, sustainable changes to my lifestyle. I moved my body more in ways that felt good. I nourished my body from the inside out. I added more structure to my lifestyle. I invested in a coach to push me. This year when I go away I won't feel the need to 'shred' for the sunbed. Because I feel strong and confident all year round. And I'm guessing some of you out there will be able to relate to this story. Maybe you've dieted a few times in the past, finding that you're OK for a while but then completely lose your way and (after a period of total rebellion) you start over. Again. And again. I hear you, I've been there! Progress isn't a destination, it's a journey. And there's no quick fix. So if you're already dreading the pre-holiday diet slide into my DMs with the word HELP and let's have a chat about how you can achieve your goals sustainably instead! #personaltrainerlife #glowgrowcreate #myselflovestyle #fitcommunity #chattycaptioncommunity #readysweatglow #activeliving #fitnesslifestyle #staypositive #fitnessmotivation #wellnessblogger #wellnesscoach #getshreddyforsummer #fitforlife #onlinecoaching #onlinecoach #weightlossjourney #getfit #strongnotskinny #workoutmotivation #gyminspiration #findyourstrong #workoutwithme #homeworkouts #workouteverywhere #getfitathome #beachbum #bikinibody #herecomesthesummer #summerbodygoals https://www.instagram.com/p/CZgZXl5oZl8/?utm_medium=tumblr

[harmonyblazeblog]

Although I’m more of a fitness gal myself, this is the kind of maths that I can’t get enough of 😝 If you want to... 💜 Feel in control of your health & fitness 💜 Grow in confidence 💜 Achieve you goals This is the post for you! Any questions about this winning formula? Drop me a DM saying ‘𝗪𝗜𝗡’ and let’s chat! #personaltrainerlife #glowgrowcreate #fitcommunity #readysweatglow #fitnessmotivation #discoverunder2k #wellnesscoach #womenshealthcoach #norestrictions #onlineworkouts #onlinecoach #onlinecoaching #fitgram #fitforlife #strongertogether #fatlosscoach #fitnessgirl #fitnesspage #sustainableweightloss #flexibledietinglifestyle #2021weightlossjourney #selfiegains #findyourstrong #fitgoals #bodyconfidence #growthmindset #chasinggoals #setgoalsnotlimits #startnow #2022weightlossjourney (at Leeds) https://www.instagram.com/p/CXneqwDN9Fd/?utm_medium=tumblr

[harmonyblazeblog]

WHAT I EAT IN A DAY The Holiday Edition ☀️🌴🌊 Okay I know this is a little late (I got back from Greece 6-weeks ago) but with being unwell & life I forgot to post it! One thing I definitely do 𝗡𝗢𝗧 do when I’m on holiday is track my calories or macros - we get one life so I make sure I just live it when I'm away! Also I track my food at home all year round so I like to take a break from it when I’m away and just enjoy the different flavours the world has to offer • 𝗕𝗨𝗧 still try to make sure I’m making good choices (getting a good source of protein, some carbs and plenty of veggies in every meal) to keep me feeling on top form. Breakfast 🍳 I avoided face planting the pancakes daily and opted for bacon, egg, beans and toast instead • High in protein and kept me full until lunch! Lunch 🥗 I'm a real creature of habit (it makes life simpler) so lunches comprised of pasta, salad and either Chicken or Fish (or both if it was available)! Snack 🥜 How rude is it that there isn't a crisp emoji? Anyhoo my go to holiday snack is Pringles and I think we had 2 tubes over the course of the week - not big snackers, especially when the meals are as good as they were! Dinner 🍝 So where as lunches comprised of pasta, salad and protein, evening meals were pasta, veggies and protein ... I loved trying as many different protein sources as possible and these meatballs were 👌 Dessert 🍨 These lil vanilla mouses were soooo good! Yes I know, there's a lot of random options thrown on these plates but you just have to try a little of everything whilst maintaining a bit of moderation when the food on offer is this good! What's your go to hotel buffet meal? Mine has to be my breakfast … I have that 𝗘𝗩𝗘𝗥𝗬𝗪𝗛𝗘𝗥𝗘 we go 😍 #personaltrainerlife #myselflovestyle #glowgrowcreate #fittips #fitcommunity #readysweatglow #activeliving #whatieatinaday #whatieat #fooddiary #fdoe #fitnesscoach #holidayvibes #healthylifestyle #balanceddiet #balancedmeals #foodie #fitnesslife #fitnessgirl #femalefitness #activewearaddict #activewearforwomen #activewearfashion #gymshark66 #gymsharkspotted #gymsharkwomen #gymsharktrain (at Kos, Greece) https://www.instagram.com/p/CVSFbE5Nio5/?utm_medium=tumblr

[harmonyblazeblog]

This was intended to be a ‘what I eat in the day’ style post but I kinda ate my lunch and tea without taking pictures #hungrygirlproblems So I thought I’d share a picture of my current obsession (party ring baked oats) and talk to you about maintenance calories because that’s what I’ve been eating for the last few months. Maintenance calories are exactly what they say they are - the number of calories you need to maintain your current weight • I’ve been in a primer phase since July (all that is about to change 😬) and using my maintenance calories to help me build some strong foundations and consistency. I have 3 good meals a day and up to 3 ‘snacks’ to keep my metabolism up and get me through my workouts and although each day varies slightly generally that means things like; 🍶 Protein Shake or Baked Oats for Breakfast 🥯 Toasted Bagel (if no oats) 🍳 Chicken Sausages with Scrambled Eggs & Beans 🥚 Boiled Eggs & Babybel 🥘 Chicken Curries and Stir Fry’s 🍪 Party Rings! I don’t deprive myself and #IIFMM I eat it! Want help with your maintenance calories or nutrition? Slide into my DMs and let’s have a chat! #personaltrainerlife #glowgrowcreate #myselflovestyle #fitcommunity #readysweatglow #fittips #fitnesslifestyle #discoverunder2k #wellnessblogger #gymshark66 #wellnesscoach #strongnotskinny #fitnesspage #fitnessadvice #healthydiet #eatforhealth #stronggirlsclub #healthygut #healthyeatinghabits #healthyfoodtips #fitnesscoach #sustainableweightloss #weightlossadvice #fitnessgoals #healthyfood #gramandgo #onlinecoach #balancedmeals (at West Yorkshire) https://www.instagram.com/p/CUHYUAHN4Ai/?utm_medium=tumblr

[harmonyblazeblog]

🏋️ HOW OFTEN SHOULD I WORKOUT? 🏋️ When setting up a new clients' programme, I always ask them how many times a week they can commit to training and I usually get the question above in response. Although the World Health Organisation recommends that adults aged 18-64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity (or 75-150 minutes of vigorous-intensity) over the course of a week, how often 𝙮𝙤𝙪 should be working out depends heavily on 𝙮𝙤𝙪𝙧 current level of fitness, your medical history and of course your lifestyle! Personally, when starting with a client who hasn't been physically active on a regular basis for a while I recommend starting out with just two sessions a week (one upper, one lower and maybe a little cardio depending on their goals) to build some consistency and confidence in the gym • When they feel ready and can commit to a third session we then add this in and so on, building up to 4-5 days. The important thing to remember is that your workout schedule should work for you - if you feel like you're not doing enough, are you working hard enough each session and pushing yourself? Are you getting enough rest in between each workout? Are you fuelling yourself correctly? How often do you workout? Can you relate to feeling like you're not doing enough? #personaltrainerlife #glowgrowcreate #fitcommunity #fittips #gymsharkspotted #fitnesspage #fitnessadvice #readysweatglow #fitnesslifestyle #activeliving #fitnessmotivation #activewearaddict #activewearforwomen #activewearfashion #discoverunder2k #wellnessblogger #gymshark66 #gymsharkwomen #gymsharks #wellnesscoach #workoutsplit #workoutfrequency #shouldiworkout #girlswholift #squathold #fitnessprogress #joyofworkingout #femalefitnesscoach #onlinefitnesscoach #fitnessprogramming (at West Yorkshire) https://www.instagram.com/p/CTEaVS1NjfN/?utm_medium=tumblr

[harmonyblazeblog]

A friendly reminder that when it comes to food, less is not always best! Unless you’re trying to lose mass then yes, you do not need to be in a calorie deficit (burning more than you eat • There’s a misconception when it comes to being healthy that you need to eat less • I’m eating more than ever right now but still sticking to my maintenance calories. How? I swapped my mid afternoon protein bar for a couple of boiled eggs and babybels, I swapped pre-packed sandwiches for homemade lunch boxes filled with chicken, feta and bulgar wheat and I swapped eating out 2-3 times a week to maybe just once. The result? I feel more energetic, I feel fuller for longer and I’m able to nail those evening workouts more than ever! So next time you think you need to eat less, think about how you could eat better instead ✌🏼 #personaltrainerlife #glowgrowcreate #myselflovestyle #readysweatglow #gramandgo #fitnessbabes #fitwomen #fitblog #workoutideas #fitnessfun #fitnesslove #fitnessaddicts #fitgram #fitnesstrainer #fitnessforlife #fitnessinfluencer #gyminspiration #fitnessfreaks #fitnesscoach #fitnesslover #fitnesstraining #onlinepersonaltrainer #certifiedpersonaltrainer #sustainabledieting #healtheating #eatbetternotless #sustainableweightloss #healthyhabits #healthyeatinghabits #healthyfoodtips (at West Yorkshire) https://www.instagram.com/p/CSqmCLot1sm/?utm_medium=tumblr

[harmonyblazeblog]

Rest. Relax. Repose. I used to think that resting showed weakness • I thought that slowing down and taking rest days would slow down my progress. Hinder my performance. Put my goals beyond my reach. Be that in terms of work, fitness and life. I would work every minute I could, I would train twice a day and I would push myself to attend every event I was invited to. But I was so wrong. And eventually I burnt out. We have this 'fear' installed in us that we cannot be seen to rest in case people think we are lazy. But without adequate rest we cannot progress. It allows your body to adapt to your workouts and improve your performance • It restocks glycogen stores, builds strength and reduces fatigue • It helps prevent overuse injuries ... and I know a think or two about those (I'm looking at you piriformis syndrome)! So take if you've been working / training / living flat out like a lizard drinking, take this as your permission slip to take say no to that extra project, take a recovery day and decline that invitation in favour of an early night. Because without adequate rest we cannot progress ✌️ #personaltrainerlife #glowgrowcreate #fitcommunity #chattycaptioncommunity #fittips #readysweatglow #fitnesslifestyle #activewearaddict #activewearforwomen #activewearfashion #discoverunder2k #gymshark66 #gymsharkspotted #restday #restandrovery #runhappy #brooksrunninguk #roadrunner #roadrunning #summerrunning #valeofyork #restandprogress #whyrest #fitnessrecovery #runnersofinstagram #runnersworld #runningismytherapy #fitnesspage #fitnessadvice #gymsharkwomen (at York, England) https://www.instagram.com/p/CSoAy8tNLMv/?utm_medium=tumblr

[harmonyblazeblog]

❓ Why can't I lose weight/ body fat ❓ Time to tackle another one of those frequent conversations I have! I would honestly say that about 75% of my clients have all said the same thing to me; "𝗜'𝗺 𝗵𝗶𝘁𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗴𝘆𝗺 𝗳𝗿𝗲𝗾𝘂𝗲𝗻𝘁𝗹𝘆, 𝗜'𝘃𝗲 𝘂𝗽𝗽𝗲𝗱 𝗺𝘆 𝗰𝗮𝗿𝗱𝗶𝗼 𝗮𝗻𝗱 𝗜'𝗺 𝘀𝘁𝗶𝗹𝗹 𝗻𝗼𝘁 𝗹𝗼𝘀𝗶𝗻𝗴 𝗮𝗻𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 / 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁" When it comes to food they're 'eating sensibly' but don't actually know what is going in vs their output • To lose weight or body fat you need to be in a calorie deficit, but you also need to be eating enough. Because the one thing the diet industry won't tell you is there is such a thing as not eating enough! Take me as an example - before I started taking my health and fitness seriously I would regularly have 1200 calorie days ... at the moment I'm eating almost 2000 a day and I'm finding that that isn't enough to maintain and I'm actually still losing weight • At 1200 calories I was regularly finding the scales would go up on 'weigh day' because my body was storing everything it could to help it function (albeit inefficiently). To put that into some form of perspective 1200 calories per day is the recommended intake for a sedentary 4-8 year old female, not a moderately active 27 year old as I was back then. If you feel like you're plateauing, try tracking your meals (even if it's relatively loosely) for a week or so and see if you're eating enough to fuel your lifestyle • From experiences, chances are your not, and if you are slide into my DMs and let's have a chat. #personaltrainerlife #glowgrowcreate #myselflovestyle #fitcommunity #chattycaptioncommunity #fittips #readysweatglow #fitnessmotivation #activewearaddict #activewearforwomen #activewearfashion #discoverunder2k #wellnessblogger #wellnesscoach #gymshark66 #gymsharkspotted #fitnesspage #strongnotskinny #fitnessadvice #gymsharkwomen #eatforhealth #healthydiet #gymoutfits #healthyeatinghabits #weightlossadvice #dietculture #goldenhourlight #sustainableweightloss #eatmore #caloriedeficit (at Leeds) https://www.instagram.com/p/CSgXC_3NY6u/?utm_medium=tumblr