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When you’re on your fitness journey and/or you’ve got goals to hit, events and travel, even when planned, can feel like it’s gonna derail you from your progression. I just wanna remind you that you can’t undo all your hard work so quickly. Think less in an “all or nothing” way and more in a lifestyle way. You’re going away for a few days. Awesome! Have a great time! Chill out, relax, have fun. You can be mindful of nutrition if you want to but don’t stress about it. Out of your routine it can be hard to be as on point as you’re used to, and that is fine. A few days, even a couple weeks or so won’t remove all the progress you’ve made. What really stops or undoes your progress is when you take an all or nothing approach, say ‘fook it’ and give up altogether. Listen, life is never perfect, you’re never going to get to a point where things don’t come up that would make it more difficult if not impossible to hit every workout as planned and hit your macros (or whatever you’re doing) perfectly. What makes progress continue and what makes results last is making fitness and good nutrition a lifestyle choice. It’s not something you give up when stuff gets tricky. It’s something you just do. When something comes up, you deal with it, you go to that event or go on your holiday, and then you pick up right where you left off. Simple as that. No stress. I will not be working out for the next couple days. And I’ll be lucky if I get two workouts in in total this week. Am I worried about it? No. It’s not going to undo any work I’ve put in. I’ll get back to my normal gym workouts and nutrition next week when I’m done going to weddings and seeing friends for Halloween! Do you worry about going “off plan”? Or have you got the lifestyle mindset down? Happy Monday Teds 🤘🏻🖤 (at Norwich, Norfolk) https://www.instagram.com/p/CVdh4F9ICCT/?utm_medium=tumblr

Almost posted a pic of me smiling but then I remembered I’m definitely not smiling in pics since that one guy told me to smile LEL Anyway so today was not the one for training awesomeness. I felt weak and just ‘off’ but that is norrmmmallll and it happens, so I just pushed myself as I could, weight wasn’t as heavy as normal in most lifts but it was hard for how I was feeling, I made sure I wasn’t just going through the motions because well that will never get us anywhere. Swipe 👉🏻 to see some of the workout. Outfit is @ryderwear @ryderwearwomen PS SORRY FOR THE CREEPY CAMERA STARE IN THE LAST CLIP 😂 (at Norwich, Norfolk) https://www.instagram.com/p/CVQlMu7I6ci/?utm_medium=tumblr

The “dating site incident” that pushed me over the edge One day I was going through my messages on one of the dating sites I was on. “alternative hook up” or something, I think it was. I had a bunch of messages from random guys commenting on my looks, or my interests. Something clicked. I realised 3 things. Ø No one cares how skinny you are, so why make myself so miserable over it Ø People were more interested in my personality and style Ø I had lost my personality to my ex’s persistent hammering of my self-esteem, and then to my own self-abusive behaviour with food and over-exercising. It was time to get back to me. The real me. Shortly before the apartment sale finalised, I had gotten down to a UK size 4. It was not a short road from where I was then to where I am now. Looking back: (at Norwich, Norfolk) https://www.instagram.com/p/CU78ZyOoHEP/?utm_medium=tumblr

From letting my boyfriend of 5 years emotionally abuse me… to £7.5k in debt “I want you back, the doctor gave me anti-depressants because I’m so sad” He kept texting me. I had to stay in contact with him because the sale of the apartment wasn’t finished. But I knew he was manipulating me. He’d been coming to see me, saying he’d ‘changed’ and missed me, then I hear from a friend that he was meeting up with another girl at the same time. SWIPE 👉🏻 to read the rest (at Norwich, Norfolk) https://www.instagram.com/p/CU5agKhoKMc/?utm_medium=tumblr

Stumbling along in the dirt on the side of road, mascara streaming down my face It’s Saturday morning. My boyfriend had just got in his car and left me without saying a word. I couldn’t stay in that apartment a second longer. I was broken, but underneath, I was full of rage. I would not be there, sobbing, waiting for him to return home. Just a month before we’d been on holiday with his family in the Caribbean. Beautiful place. Worst holiday of my life SWIPE 👉🏻👉🏻👉🏻 for the rest (at Norwich, Norfolk) https://www.instagram.com/p/CU0TW5II_1k/?utm_medium=tumblr

I spent all my savings in one go. April 2010 was my first investment. £1000 on a PT I would see once a week to help me transform how I looked (and more importantly, how I felt). To everyone else, I looked good already (skinny is good, right?). I was down to a size 6 at this point and like I mentioned yesterday, I was pretty good at hiding my disordered eating. But I wanted more. Ø More than hating what I saw every time I looked in the mirror Ø More than constantly agonising over food choices and ALWAYS thinking about food Ø More than avoiding social situations because I was so anxious about how I looked and I didn’t want to have to explain why I wouldn’t be eating this time. I was convinced the missing piece to my happiness was training with a PT. If I could just get my body how I wanted, everything would finally start making me happy, I thought. SWIPE 👉🏻👉🏻👉🏻 for the rest of the story (at Norwich, Norfolk) https://www.instagram.com/p/CUxnrPyID-q/?utm_medium=tumblr

It’s 10pm. I’m on my knees, in a toilet cubicle with my fingers down my throat. I’d just endured my nightmare situation. A meal out with my boyfriend’s family. These people seemed nice on the surface but they were very judgemental and I knew they never thought I was good enough for their son. We were at Zizzi (a pizza place) and I knew they’d have things to say if I tried to just stick with a side salad and water, so OK I ordered a pizza. And I employed my best acting skills as I ate it slice by slice like it was nothing. But underneath I was freaking the fuck out. Let me take you back to 2008. I was 19, working a full time job at a prestigious publishing house, taking on modelling jobs on the side, and living in an apartment I’d bought with my long-term boyfriend. Man, I looked like I had it all figured out. And lemme tell you I really worked hard to keep up that appearance. But that’s all it was. An appearance. A lie I told myself. A lie I told the world. For a long time, I hadn’t been happy. I was doing what I thought I was supposed to. Get a full time corporate job. Check. Get a long-term relationship. Check. Get a mortgage. Check. So I felt like there was something wrong with me. What do I need to fix about myself so that I can be happy in this ideal situation? Because clearly I should be happy with this! Oh yes. Obviously I’m not skinny enough. Must be it. I’d been hearing comments on my ‘weight’ (bear in mind I was a UK size 8) from the photographers I’d been working with on my modelling gigs. “you looked slimmer in your portfolio”, “I’m going to need to do a lot of Photoshop work on these”, “ok your legs are too big so we can’t do the seated pose” and well, I was young and impressionable. I quickly started to believe I was ‘too big’. In February 2009, I found myself living on diet coke. I hadn’t eaten in 3 weeks. Not a morsel of food had passed my lips. What started out as dieting had quickly turned into an eating disorder through my determination to be ‘skinny’. READ THE REST BY SWIPING 👉🏻 (at Puregym Norwich Castle Mall) https://www.instagram.com/p/CUvCuuiojCu/?utm_medium=tumblr

This post will get me precisely zero engagement but hey, on the off-chance that you ARE seeing this on your feed and I am NOT completely hidden from everyone I’d like to ask you what you need help with right now in terms of fitness, nutrition, lifting. Drop me a comment and let me know so I can create the content you want and need Thx (she says, to probably no one) (at Norwich, Norfolk) https://www.instagram.com/p/CUIavyiqdwK/?utm_medium=tumblr

Should’ve been a rockstar 😂❌🖤 (at Norwich, Norfolk) https://www.instagram.com/p/CT2cDnWKRWC/?utm_medium=tumblr

Hope everyone is having a good Friday 🖤 (at Norwich, Norfolk) https://www.instagram.com/p/CTpibLOKwhr/?utm_medium=tumblr

[SWIPE 👉🏻] What I Eat In A Day Thought I’d share what I eat in a day since I usually get several requests for this when I ask what you’d like to see here. Didn’t have the forethought to take pics but if you want to see more of these I will start doing so! The lunch slide is two separate meals 😋 Do you want to see more of these? Let me know! Wearing @ryderwear sports bra and leggings @ryderwearwomen #teamryderwear #ryderwear #ryderwearwomen (at Norwich, Norfolk) https://www.instagram.com/p/CThF6ZQjMM4/?utm_medium=tumblr

#teamryderwear #ryderwear #ryderwearwomen

If I could get more women and girls to truly accept that they need to eat more than a child and that they can still look “toned” and have abs while doing so that would be f*cking great. (Ab visibility will come more easily to some vs others - really depends on where your body preferentially stores body fat, and this is genetic. You can’t do exercises to reduce body fat in a certain area - that’s not how it works, trust me, I’m a coach 👏🏻) Outfit is all @ryderwear @ryderwearwomen #teamryderwear #ryderwear #ryderwearwomen (at Norwich, Norfolk) https://www.instagram.com/p/CTFd7Z3jzGm/?utm_medium=tumblr

#teamryderwear #ryderwear #ryderwearwomen

First session on the new program and I forgot how much I dislike anything over 8 reps 😅 working on a hypertrophy focus for a block so gotta crack on with it and focus on technique, slow and controlled movements and adding weight to the bar. Treated myself to some new @ryderwear fits to relight that fire for my training and they did not disappoint Less than 2 weeks til my assessment - only freaking out A LOT. Fuck I hope it ends up being easier than I think it’s gonna be 🥲 I’m anxious as fuck but also looking forward to getting out of the way so I can stop being so goddamn stressed about it, y’know? Anyway that’s my life update if anyone actually reads my captions any more idk. How’re you guys doing? #teamryderwear #ryderwear #ryderwearwomen (at Phoenix Gym Norwich) https://www.instagram.com/p/CS7L3pUjcp9/?utm_medium=tumblr

#teamryderwear #ryderwear #ryderwearwomen

Don’t give up when life gets hectic. Control what you can and don’t beat yourself up if you have to miss a few workouts. Equally, don’t use “I’m busy” as an excuse not to do shit. You’re not actually too busy if you’re able to watch TV for several hours a day. You don’t have to train like an athlete to get the body you want, but you do have to train several times a week, consistently, and eat well. No end dates. But if you’re dealing with an out of the ordinary amount of shit going on in your life and you can’t fit training in for a week or two, it’s not going to derail your progress. Just get back on it as soon as you can, and continue to focus on nutrition. I can’t give you any quick fixes or magic supps or shortcuts because there genuinely aren’t any. Hard work. Consistency. Lots of time and patience. That’s it. Outfit is @ryderwear @ryderwearwomen #ryderwear #teamryderwear (at Norwich, Norfolk) https://www.instagram.com/p/CSxHLKhDDui/?utm_medium=tumblr

#ryderwear #teamryderwear

I think worrying about whether other people will like what we do or look like is so ingrained in us as we grow up. And as we get older we are expected to fit in even more; ‘be an adult’ meaning ‘be normal like everyone else’ like you’re not supposed to be interesting or outwardly express yourself as an individual past your teenage years. I definitely suppressed how I like to present myself to the world for a long time thinking I was supposed to ‘grow up’ or that people wouldn’t take me seriously or I wouldn’t be able to establish my business as a fitness professional if I didn’t. Well clearly I slowly ended up getting to the point where I’d had enough of giving a fuck. Why should I tone myself down for other people. Someone doesn’t like the way I look? Not my problem. If I like how I look, that’s what matters. Everyone else can fuck off, really. People may think I look much younger than I am because of the things I enjoy and the way I look but again who really cares. People who vibe with me are the people I want to work with and surround myself with anyway. Maybe nobody reads this, maybe they do, doesn’t matter. I guess the message du jour is that being unapologetically 100% who the fuck you are is a lot more enjoyable and a ton less stressful than constantly trying to suppress yourself and never really feeling like ‘you’ just to appease other people. LOVE YEW 🤘🏻🖤 (at Norwich, Norfolk) https://www.instagram.com/p/CSM193ADjEi/?utm_medium=tumblr

Just gracing your feed on the weekend for a change 🦇 PS eat your fuckin protein (at Norwich, Norfolk) https://www.instagram.com/p/CSAOj78DALD/?utm_medium=tumblr

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