Revitalise Fitness & Lifestyle

🧘‍♀️Staying active through pregnancy is different for everyone!

⭐️Top tip: Try not to compare to others.

👍Find what works for you, your body, your needs, and where you're at in pregnancy.

👍Seek advice if you're unsure whether an activity is a good idea or not.

🔜 More pregnancy chat coming soon so follow

MOTIVATION MONDAY ⭐️

Tap into your self limiting beliefs and start actively changing them.

❌️

"I DON'T....."
have time, knowledge, energy

"I CAN'T..."
stop snacking, find the motivation, go to the gym

"I SHOULD..."
workout more, eat better, be healthier

Can you relate to this?

Here's how you can look at it instead....

✅️

"I DO..."
have time for 10 minutes of exercise three times a week

have the ability to seek advice about health and fitness

have some energy left for lower intensity activity

"I CAN..."
learn to manage snacking and develop awareness around my nutrition

find ways to motivate myself to make changes by...

can take part in exercise that doesn't involve the gym at all

"I AM...."
actively trying to increase my exercise

becoming more aware of my nutrition so I can improve my food intake

taking steps to become healthier

Next time you catch yourself thinking in the negative and cementing your self limiting beliefs, try actively changing that thought process into something more productive like the above.

It takes PRACTISE and may not be easy, but it will be worth it!

Why I coach MINDSET as well as Exercise and Nutrition.....

Shifting our beliefs and attitudes towards ourselves and nourishing the body is one of the biggest breakthroughs for LONG TERM Health and Fitness changes.

We are flooded by contradicting information these days, and this over complicates things introducing unrealistic expectations.

This is why I work with my clients to find what works for them. Everyone is different. If one method isn't working, it's ok to try something else, and you may find different things work during different phases of your life.

Success and longevity comes by creating a solid and realistic foundation and learning to navigate the twists and turns in a constructive way!

Check the post to see what some of my clients have had to say ➡️

You can more fitness tips by following

⭐️Eight (of many) benefits to being active throughout pregnancy ⭐️

Many people are scared of exercising through pregnancy, but science and research has evolved significantly since many original recommendations were first made.

Now, active pregnancy is usually recommended and encouraged. The important thing is to be sensible, safe, listen to your body and modify exercise to suit general and individual needs.

A few of these are key motivators for me to remain active through my pregnancy. Which ones motivate you❓️

Make sure you keep an eye on my page for more exercise tips and motivation

☀️June special!☀️ Movement and Mindset Journals £6 until the end of June (Including UK postage)

We are nearly at the end of month 6 in 2023. How are your Health and Fitness Goals going?

If you'd like a little extra guidance and structure to help you work towards your goals, then check out my Movement and Mindset journals.

I have designed them to take you through 12 weeks, explore your reasons why, set achievable daily and weekly goals, set positive affirmations and reflect on what you've learned and achieved through a weekly evaluation.

Using daily journalling has helped me and many of my clients keep focus, bring our desires to our awareness, explore challenges and blocks, move forwards from challenges and change our mindset towards exercise, nutrition and self care.

Drop me a DM to order yours now!

My Top 1️⃣0️⃣ Stretches which have helped relieve pregnancy Backache (and can  help general Backache too!)

Some of them, you might think, "what does this have to do with my back?" But these are my personal favourites for releasing tension all around the hips and lower abdomen, which helps with back discomfort!

1. Child's pose
2. Frog Pose
3. Seated Star pose (and variations)
4. Seated Lotus (twist)
5. Seated Side Bend
6. Swan/Glue Stretch
7. Seated wide leg fold
8. Standing wide leg fold
9. Downdog
10. Back stretch

Want to know more about stretching and staying active?

1:1 PT sessions available until the end of July!

⭐️Here's a new perspective on 3 common mistakes made when working on fitness goals ⭐️

❌️ Hour long workouts
You don't need to work out for an hour at a time! Yep, I said it! If you're already active or regularly have a free hour, then it may be reasonable but if you're just starting out, live a busy life or an hour feels like way too much I have good news. Shorter but consistent workouts will help you towards your goals. Emphesis on CONSITSTANCY!

❌️ Workouts 5 x (or more) per week. If you're currently not working out, to go from 0 to 5 is a big jump! Be realistic about what can fit into your life, start with 1 or 2 per week, and build up towards your desired number of workouts

❌️ 10k steps a day! 10k steps is a great end goal for average step counts, BUT if you're currently hitting below 5k per day, you will be asking yourself to do more than DOUBLE what you're currently achieving. That's a big ask. Scale back, aim for 1-2k improvement over a period of time.

TOP TIP TUESDAY... If you want long-term success....

SET THE FOUNDATION FIRST!

❌️ DON'T try and do too much too fast.

✅️ DO take manageable and achievable steps towards your long-term goals.

Small consistent changes over time will lead to longer lasting results and can help to reduce negative feelings and emotions around exercise and nutrition.

⭐️I entered the Fitness industry 7 years ago and was on my own personal Health and Fitness journey many years before that. Here are FIVE of the biggest barriers I have seen and experienced in this time⭐️

Keep reading for why and how to tackle them....

🤯 TRYING TO DO TOO MUCH AT ONCE- If your starting point is an unsustainable amount if change you will burn out and not maintain it. INSTEAD take the time to build yourself up, make smaller changes step by step and build from there.

😎 GETTING CAUGHT UP IN FASHION AND FADS- Easily done BUT the latest fashionable diet, accessory, magic potion or workout plan is more often than not a selling point rather than a sustainable lifestyle choice. INSTEAD  Find what works for YOU. What do you enjoy? What is sustainable for your life and needs?

❎️ NOT NOTICING THE SMALLER WINS- We are so conditioned to celebrate the BIG stuff but lots of small wins add to up to even more than one giant leap. Make sure you celebrate and acknowledge even the smallest improvements, they're probably not actually that small anyway and they are the building blocks to bigger successes!

🙅‍♀️ QUITTING AFTER AN OFF PERIOD- A bad day or week isn't the end of the road unless you allow it to be! INSTEAD Find acceptance in the wobbles and put strategies in place to keep moving forwards

😫COMPARISON- Not just to others but your former self. Comparison drives negative and self destructive thoughts and beliefs, plus we mostly only see what is on the surface in others lives. INSTEAD remember, health and fitness is a journey and we can learn to navigate through different phases of our lives. What anyone else is up, or where you were once upon a time, doesn't mean you cannot and are not successful on the path you are currently on!

⭐️Availability until the end of July 2023⭐️

Want to get active, create a long term plan that fits with your life and suits your needs?

Pre and Post Natal options coming soon!

Drop me a DM for more info

5️⃣ IMPORTANT THINGS TO WORK ON REGARDING HEALTH AND FITNESS

🤔AWARENESS - What are your current habits? What drives them? What do you want to change?

🧠MINDSET- How do you talk to yourself? What thoughts and beliefs hold you back?

💪DISCIPLINE - Discipline and consistency will lead to results. Discipline may need to take over when we lack motivation. Do you have methods in place yo help with this?

🤓KNOWLEDGE - Truly understanding some of the science or reasons behind what you see and hear can help you make positive choices and implement changes. This can increase motivation.

🏋‍♀️ ACCOUNTABILITY- You are the key to your success!! It is an individual journey but there are lots of ways you can work on this.

Need help working on these? Follow for more tips or drop me a DM

Want to know a secret about calorie deficit….. You don’t have to track your calories to create a deficit?

There I said it…..pheww

You have probably heard the term ‘calorie deficit’ before and even read about the benefits of a calorie deficit diet for fat loss

What actually is a calorie deficit?

A Calorie Deficit is (on the face of it)  very simple Maths;

Less calories are going into your body than are being used on a daily basis

When you look at a calorie deficit you will see different techniques to approach this techniques….

Calorie counting?

Tracking your MACROS?

Don’t get me wrong, there is a place for this for SOME people (including some of my clients) 

BUT…

🤯 Does the thought of tracking and recording everything you eat fill you with dread?

🤯 Is this in fact something that actually puts you off?

This is exactly how my client was feeling.  She had actually tried both approaches in the past, both had caused her extra stress and created more negativity around nutrition and exercise.  She found it too restrictive for her personality and personal experiences.

I had great news for her (and for you!)  YOU DO NOT HAVE TO TRACK TO CREATE A DEFICIT AND SEE RESULTS.

So what have we done instead of tracking calories and or Macros?

💥Developed knowledge and understanding of nutrition

💥Developed awareness of current habits

💥Started implementing small changes to food consumption which focussed on smaller portion sizes and reducing/changing snacking habits. 

💥Both of these methods reduced the number of calories in without having to count them.

💥Found ways of increasing overall movement= NEAT

💥Increase physical activities which she enjoyed

More good news, You can do this too! 

I have limited spaces opening in May to work 1:1 with me using my proven 12 step movement & mindset programme

Want to know more? DM MOVEMENT today.