ProCoach Fitness

Hill top walk. Hills damn near killed us 🤣🤣🤣💪💪💪

What a great 3 days Fred has had at Leicester Tigers camp. He’s learnt some new skills, had so much fun and made some new Rugby friends. Well done Fred 😍

Feeling happy and healthy this hump day?

Hey, folks! It's Hump Day, and as your personal trainer, I want to remind you of the importance of self-care!

Yes, I know we're all busy working on our fitness goals, but neglecting our well-being can lead to burnout.. 😬

So, let's all take a moment to prioritise self-care. It's not just about bubble baths and facials (although those are pretty great too), it's about taking care of ourselves in all aspects of our lives!

When we prioritise self-care, we perform better in our workouts, feel more motivated, and reach our goals quicker 💪

Now, I don't just preach this stuff - I practice it too! Here are three examples of things I do for my self-care:

🏋️ I make time for a daily workout, even if it's just a quick run or yoga session. Exercise is my stress-reliever and helps me feel energised and focused.

💆 I treat myself to a massage or chiropractic adjustment when needed. As a personal trainer, I put a lot of physical strain on my body, so taking care of my muscles and joints is crucial.

🏔 I make time for hobbies outside of fitness, like being my lads rugby coach or hiking. These activities help me decompress and stimulate my creativity, which ultimately benefits my clients too.

So, let's all make self-care a priority this Hump Day!

What's your favourite form of self care? Let me know in the comments below! ⬇️

My plan for the day is to make plans for tomorrow 😎

Listen up, fitness fanatics! If you're serious about getting in shape and achieving your goals, then you better start planning your workouts.

Sure, you could just wing it and hope for the best, but that's like trying to build a house without a blueprint. You might end up with something, but it probably won't be pretty 😬

So, why is planning your workouts so important? Well, for starters, it helps you stay on track and avoid getting sidetracked by all of life's distractions!

When you have a set schedule for your workouts, you're more likely to stick to it and make it a habit 🤯

But what's the best way to split up your workouts? Here's a foolproof plan:

🛌 Start with one rest day per week (because even superhumans need a break).

💪Then, split up your workouts by muscle group. For example, you might do upper body on Monday, lower body on Tuesday, core on Wednesday, and then mix it up with some cardio on Thursday.

🤸 Vary your workouts: Incorporating a variety of exercises and workouts into your routine can help keep things interesting and prevent boredom.

Of course, the key is to find a plan that works for you and your schedule.

So, get planning and start building that fit and fabulous body you've always dreamed of!

YOUR CALL TO ACTION 🆘
Do you need my help curating the perfect workout plan? If you do just DM me '📝' and I'll be happy to help!

When you first start out on your fitness journey
✅ it’s ok not to have a goal
✅It’s ok to not be an expert in nutrition
✅ it’s ok to not commit 4 days plus to it

Like most when Beck Becks Woolgar]]] first started all these things weren’t massively important, the key is “Just starting” making that first step that 65% of the population never do, stop procrastinating (although Becks Woolgar]]] has to be the best at this in the world at this)and get on with it. Years down the line now and Becks Woolgar]]] has found that she’s actually quite good at this workout thing and the things that sometimes seem all too stressful to commit to like I don’t know actually eating to stay healthy or planning exercise as a priority in your life are now “normal” as they should be. Becks Woolgar]]] manages her fitness around a busy job and proves this can be done. Well done Beck, super proud of you. Keep smashing it 💪💪

Twist it, Bop it, SWAP it 😎

Low calorie food swaps are a great way to help you reach your fitness goals 💪

By making simple substitutions in your diet, you can reduce your overall calorie intake without sacrificing flavour or satisfaction.

These swaps can help you create a calorie deficit, which is crucial for weight loss, as you must burn more calories than you consume 🙌

Small changes like these can add up over time, leading to significant weight loss results 📉

It's also important to remember that calories aren't the only factor in maintaining a healthy lifestyle.

Nutrient density, fibre content, and overall nutritional value are also crucial factors to consider when making food choices.

Consuming whole, nutritious foods such as fruits, vegetables, whole grains, and lean proteins is important for overall health and wellbeing 😁

These foods provide essential nutrients that support bodily functions, reduce the risk of chronic disease, and promote satiety, which can help prevent overeating 🤯

What's your favourite low cal food swap? Let me know in the comments below! ⬇️

and So have finished the “Base Camp” programme which provided them with a set phased nutrition plan for 8 weeks and functional workouts and now they have moved on to Total Body workouts Advanced phase 10 😱💀YES this programme includes EDT workouts (escalating Density Training) AMRAP workouts (As Mamy Rounds As Possible) and HRI workouts (High Resistance Intervals) Phew wish them look everyone they are smashing this new level of health and fitness well done lads 🙌

If you are interested in my “Base Camp” programme as an individual or as a company to work those lazy ass employees then please don’t hesitate to talk to me. You can either message me or follow the link in my bio to provide details of what you want to cover

Keep running, you're on the right track! 🏃💨

It's easy to feel motivated when things are going well, but when life throws curveballs or emotions are running high, it can be difficult to stay on track.

Here are some strategies you can share with your clients to help them stay motivated even when things are tough:

🎯 Set realistic goals:

When life is unpredictable, it's important to set goals that are achievable and realistic. Setting goals that are too lofty can be demotivating, especially when you're dealing with external stressors.

🖼 Focus on the bigger picture:

When life gets overwhelming, it can be helpful to focus on the bigger picture. Remind yourself why you started your fitness journey in the first place and help them connect their goals to a deeper purpose or meaning. This can provide motivation and a sense of perspective when things feel overwhelming.

🧖 Prioritise self-care: When life is constantly changing, it's important to prioritise self-care. Take care of yourselves both physically and mentally by getting enough sleep, eating nutritious foods, and practicing self-care activities like meditation or yoga. When you're taking care of yourself, you'll have more energy and motivation to tackle your goals.

🤝 Find a support system:

When things get tough, having a support system can make all the difference. Reach out to friends, family, or myself for help and encouragement.

❤️ Be kind to yourself: Finally, it's important to be kind to yourself when things are tough. Life is unpredictable and emotions are constantly changing, so it's normal to have setbacks or feel demotivated at times. Be gentle with yourselves and to focus on progress, not perfection.

Staying motivated when life and emotions are constantly changing can be a challenge, but it's not impossible 💪

By setting realistic goals, focusing on the bigger picture, prioritising self-care, finding a support system, and being kind to yourself, you can stay motivated and make progress towards your goals even when things feel tough 🚀

Send this to a friend to help them with their fitness journey today!

Now that's a weight off! 🏋️

I understand that embarking on a fitness journey can be both exciting and daunting.

There are so many things to consider, from setting goals to finding the right workout routine and nutrition plan.

But amidst all of this, it's important to remember that there are certain things that you are not responsible for during your fitness journey 🤯

You are NOT responsible for:

❌ The way your body looks.

Your genetics, age, and other factors outside of your control play a significant role in how your body looks and functions.

❌ The opinions of others.

There will always be people who have something negative to say, whether it's about your body or your fitness routine.

❌ Perfection.

Your fitness journey is a process, and there will be ups and downs along the way. Embrace the journey and celebrate the small victories along the way.

Social media and society can make it easy to compare yourself to others, but remember that everyone's journey is unique.

✅ Instead of focusing on achieving a certain aesthetic, focus on what your body can do and how it feels

✅ Remember that their opinions are a reflection of themselves and not a reflection of you

✅ Don't compare yourself to others, focus on your own progress and growth

Embrace your journey, celebrate your victories, and remember that your fitness journey is unique to you 🙌

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I don't just count reps, I count success stories 💪

Over the past 15-20 years I’ve helped 100’s people change their lives!

As a fitness coach, I'm passionate about helping my clients achieve their health and wellness goals.

Whether you're looking to lose weight, gain muscle, or simply improve your overall fitness level, I'm here to guide and support you every step of the way!

My approach is centred around creating personalised fitness plans that take into account your unique needs, preferences, and lifestyle 🤯

From designing custom workouts to providing nutritional advice, I'll work closely with you to develop a plan that fits your individual goals and helps you see real, sustainable results 🙌

But my role as a coach doesn't stop at simply telling you what to do.

I'm here to motivate and inspire you, to push you past your limits and help you discover your full potential.

Whether you need a gentle nudge or a firm push, I'll be there to guide you towards success and celebrate your accomplishments with you every step of the way 🤝

So if you're ready to take your health and fitness to the next level, let's work together to create a plan that works for you.

With my expertise and your determination, anything is possible 🚀

I've got 8 coaching spots left available for March, want to join the team? DM me now before it's too late!

Strength isn't just about the numbers on the barbell, it's about the transformation of the mind and body These two pics show just a small part of fitness journey. Due date V’s now
🤯

These before and after photos are a testament to the power of hard work, consistency, and determination 🏋️

The individual in these images, made a choice to challenge herself to push beyond her limits, and to strive for improvement every single day

At first lifting weights was a major hurdle in fitness journey, coming from a (I run 3x5k a week to stay on top of my lifestyle)but together we spoke about the need for solid nutrition habits and functional strength and turned the tide 🤩

Through the sweat and effort, she has developed not just a stronger physique, but a stronger mindset and unbreakable spirit 🙌 she needed it because then she was pregnant. continued her strength and nutrition routine all the way through right up until the due day 😱😱

These photos serve as a reminder that the only limit to our growth and success is the one we set for ourselves.

Let's use these transformations as inspiration to strive for greatness and never settle for mediocrity in our own strength journeys

I'm beyond proud of you Kelly and I can't wait to see you continue to gain and grow 💪

If you too are a new mum looking to achieve results like these, DM me '👀' to start today!

Martin and mark did their last session of the “Base Camp” programme at the leicester studios. Over 17kg loss between them but more importantly massive progress in mobility functional strength and mindset. These lads have smashed the last 8weeks out of the park. Well done lads 👏👏👏
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The “Base Camp” programme is an online programme focussing on functional strength and capacity output. You will workout 4 days a week which can be done in the gym or at home as you can choose on your own app. A macro balanced nutrition programme is set along side it to give maximal results in health and aesthetics. DM me for further details on the “Base Camp” program. It’s suitable for all levels as the programme is designed around your needs