Ability Fitness

Ask yourself one question

When starting any new diet or lifestyle change

I want you to simply ask..

‘Can I do this for the rest of my life?’

If the answer is a ‘f*ck no’ then that’s a sure sign that whatever it is you’re doing isn’t going to get you where you want to be

Short term, aggressive diets have their place in the world for a very few, small circumstances

But truly, making healthier changes shouldn’t be a punishment - and restrictive, food replacement diets sure sound punishing to me

The aim with our clients is to eat as much as possible and still lose weight

Meaning they can still enjoy life without really feeling like they’re on a ‘diet’

Your best weight might not be the size 6 Victoria’s Secret model you’ve got pinned to the fridge and that’s ok

It’s more than ok!

You can certainly reach that with a lot of hard work and dedication, but ask yourself..

Can I do this for the rest of my life?

3 simple ways to improve your health!

‘Getting healthy’ can sometimes trigger a tidal wave of ‘I need to change this’ and ‘I need to change that’ - leading to nothing but major overwhelm!

Remove the complications with these 3 ways to feel better, not bitter

1. Protein, carbs and veggies with every meal

Maybe with the exception of breakfast, add a good portion of veg into your meals through the day. Not only will this provide you with more nutrients, the fibre will help you feel fuller for longer, meaning less snacking

2. Move a little more each day

This doesn’t have to be a lot, just a little more each day. Think taking the stairs instead of the lift, walking to one further bus stop, or going for a short walk. Nothing strenuous, but small changes add up and get those endorphins flowing

3. Drink more water

Incredibly important! Water plays such a vital role in the body, if you’re feeling sluggish, headachy and slow it could be dehydration. Aim for between 1.5-2.5 litres per day and reap the benefits!

These are small changes you can make that don’t need to be tracked, and don’t put any pressure on you to be ‘better’ in any way

For more advice, tips or tricks DM me with the word SMALL and let’s get you feeling good 😊

Frustrating, right?

You’ve been slogging your guts out for weeks and 𝘯𝘰𝘵𝘩𝘪𝘯𝘨

If you’ve ever been caught in this loop, of dieting / not seeing results / giving up / starting again.. 🔂.. you’ll know how demotivating it is!

Here are 5 things that could be the reason you’re not getting the results you want..

𝟭. 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆
Estimating calories, having the odd biscuit or two and not logging it, missing out the 8 squirts of mayo with that salad.. it all adds up. This could be the reason why you’re not on the way to where you want to be. Track. It. All.

𝟮. 𝗬𝗼𝘂𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗿𝗲 𝗻𝗼𝘁 𝗿𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂
“Jemma from work was on 1200 cals and lost 14 stone IN A WEEK! So I’m on 1200 cals too..”

We’ve all heard it! Calories are an incredibly personal number. The main elements used to calculate your deficit, maintenance and surplus are your body weight, height, gender and activity levels. Search TDEE Calculator in google and find YOUR calories for YOUR goal.

𝟯. 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗺𝗼𝘃𝗲 𝗺𝗼𝗿𝗲
So you’ve got your calories nailed, you’re going to the gym 3 times a week and you’re feeling good. But your numbers aren’t moving 𝘢𝘴 𝘸𝘦𝘭𝘭 as you’d like..

Your NEAT might be low. This is all of the movement you do outside of the gym, eating or sleeping. Getting more steps in, taking the stairs instead of the lift, walking to work etc are all little changes that can make a big difference.

𝟰. 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗺𝗲𝗮𝘀𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀
Weigh yourself, take pictures, take measurements with a tape. Whatever you do, have more than one way of tracking. If getting on the scales gives you the wi***es, take some pictures and measurements. (Arm, thigh, hips and waist are a good place to start)

𝟱. 𝗬𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 𝗮𝗿𝗲𝗻’𝘁 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰
“I want to lose weight” Ok, but how much? What is your target weight? What dress size would you like to be? When by? Whatever your goal is, drill down on the specifics and really think about the details. That way, you can track your progress easily and have clear targets and milestones to hit along the way.

Louder for the people at the back!

Happy Monday!

Remember to go into this week with all the sass, all the attitude, all of the tenaciousness of a toddler with new light-up shoes..

“We focus on what you can do - NOT what you can’t”

❤️

Isn't that the dream?!

My client Ste said this to me during one of this weeks sessions (hello !) and it got me thinking.

I think this type of feedback is more important to me than "I lost 3lb this week!"

You see, losing weight is great, and will ultimately lead to a healthier lifestyle and better health.

But we don't focus on 𝘰𝘯𝘭𝘺 losing weight, we focus on getting strong, moving more and having better mobility.

One without another has the potential to create an imbalance.

Say you've lost 10lb so far, fantastic! But climbing those stairs doesn't feel any easier.

Ste has a very physical job and moves heavy objects around a lot.

After pulling his back a few times and finding work quite strenuous, he came to me.

After working out calories and macros and sorting out nutrition, we moved onto nailing basic movements.

Health and safety tells you to bend at your knees.. but what if your knees aren't strong enough?!

Ste mastered his squat technique within a handful of sessions and moved from 8kg in dumbbells to a 20kg olympic bar within a week.

We're also working on strengthening upper body, as well as core movements which can often be overlooked.

All of this combined, means Ste is now finding work easier than it was, and that sounds perfect to me.

We are not about losing as much weight as quick as you possibly can.

We are not about a quick fix from A to B.

We are about making your life easier.

We are about making those stairs feel easier.

Making YOU feel stronger, fitter and healthier.

Ste is only 3 weeks into his journey now, and I can't wait to see what the next 3 months bring!

Starting a fat loss journey can be daunting, even off putting.

Let’s keep it simple..

There IS NO secret to weight loss.

Calories in versus calories out.

That’s it! And that’s been backed by science, for.. well, a good while now.

So here are MY 5 tips to help you begin your journey, make it as easy as possible and enjoy yourself along the way.

𝟭. 𝗖𝗢𝗨𝗡𝗧 𝗬𝗢𝗨𝗥 𝗖𝗔𝗟𝗢𝗥𝗜𝗘𝗦
Probably the biggest tip I can give.

Using an app such as MyFitnessPal can be an eye opener to what’s actually in the food you’re consuming daily.

This isn’t a scare tactic, this is a tool that’s available in your pocket to help you be more aware, conscious and make suitable changes when necessary.

There are plenty of calorie calculators online too, that will help you work out how many calories you need each day to lose weight, maintain weight or gain weight.

Include foods you love, as long as they fit within your calorie allowance there are no rules as to what you can and can’t eat.

Sure, some food will be more nutritious but if you’ve got a hankering for a dairy milk, go for it!

𝟮. 𝗙𝗢𝗢𝗗 𝗚𝗥𝗢𝗨𝗣𝗦 𝗠𝗔𝗧𝗧𝗘𝗥
Protein, carbs and fats are ESSENTIAL for our bodies to run correctly.

A diet that’s low/deficient in any of those food groups will not be a balanced and healthy one and you will feel the effects pretty sharpish.

Fat isn’t the enemy, and is vital to help support your absorption of nutrients and keep your hormones running as they should

𝟯. 𝗣𝗟𝗔𝗡 𝗔𝗡𝗗 𝗣𝗥𝗘𝗣𝗔𝗥𝗘
This can be a really helpful tool to stay on track and keep you going.

Whether you sit on a Sunday and plan your week ahead, or plan each night for the next day, it will give you the structure you need.

It will also minimise those ‘on the spot’ decisions and last minute lunches that may not be the best option for you right now.

Even if you don’t prepare meals in advance, if you have a plan in place you’re already good to go.

CONTINUED IN COMMENTS 👇🏻

One of my clients turned up to their session this week, ready and raring to go.

Fantastic! I love it when this happens.

However, half way through, she had to sit down. She felt weak, dizzy, and like she was about to throw up.

After getting her breath back, we had a conversation. What could be contributing to making her feel this way?

There were 3 major red flags that came from our conversation that spelt it out to me, clear as daylight.

1) Infection. My client is on antibiotics for an infection for 7 days. So her body is currently doing it’s best to fight off infection, run it’s daily functions AND exercise. Tough.

2) Sleep. She also hadn’t been sleeping properly, due to the pain. This has a massive knock on effect of how you feel, how your brain functions and influences the choices you make through the day.

(If you’ve ever caught yourself reaching for a chocolate bar, a second coffee with extra sugar or one more biscuit to give you a boost through the day, you know what I’m talking about).

3) Food. She revealed she’d been SO busy that day, all she had eaten was a bowl of cereal for breakfast and a cuppa soup for lunch.

These 3 things combined, created a minefield of physical triggers that can lead quickly onto you feeling sluggish, shaky, and just plain exhausted.

She was sent off with strict instruction to have a good tea and get to bed.

Simple, right?

Not so much.

Often, we ignore the basics such as sleep, food and other health markers (infections especially) because we feel as though the benefit of training anyway will be worth it.

However all of these things have a big knock on effect, can and will accumulate over time and eventually, you’ll feel worse than ever.

Get a good sleep, whatever that means to you.

Eat well and fuel your body for the work it has to do.

Monitor your health, don’t exercise if you’re unwell.

Do those 3 things, and the rest can fall into place.

For tips on how to improve these 3 areas, DM me with the word BASICS.

Sneaky sneaky!

But really.. what ARE calories?

We hear this word bandied about enough without any real explanation.

Put simply, calories are a measurement of energy, in the same way that pints are a measure of liquid.

The amount of calories that are in something, represents the amount of energy that food or drink will provide to your body.

Phrases such as ‘burning calories’ are fitness industry buzz words for how many calories your body uses as energy.

You also use up a certain amount of calories each day by simply existing!

Your organs and daily bodily functions that work in the background use up calories, although this will be a different amount for everybody.

The more active you are, the more calories you use as your energy source.

This is where finding your energy balance comes in.

If the total amount of calories you consume in a day exceeds the total amount of calories your body uses each day for a prolonged period of time, your body fat will increase.

If you consume less calories than you use in a day, your body fat will decrease.

If you consume roughly the same amount of calories as you use in a day, you will maintain your weight.

I.e. weight gain, maintenance and weight loss!

It really is that simple.

No overcomplicated syns, points or diet shakes.

Finding the right calorie balance for you is simply all it takes.

For help working out how many calories you need for weight loss, maintenance or weight gain, DM me with the word BALANCE and I’ll point you in the right direction.

Because I get it.

I get that your diagnosis means you have 100 battles to face every day before your eating habits even come into consideration.

I get that chronic illness and the aches and pains that comes with it means exercise may be a distant, pain free memory.

I get that the thought of leaving the house, or walking into a packed gym makes you feel nauseous, enough for it to not even be an option.

Pictured here on the left is an 8 week period where I restricted my calories and moved more.

This was during the first lockdown when there was less opportunity to move, and plenty of opportunity to eat.

I worked right through lockdown which meant my anxiety levels were high and my motivation for anything outside of trying to keep going was non-existent.

Until one day I caught a glimpse of myself and didn’t like what I saw.

The knowledge that comes with qualifying as a personal trainer means whatever your barriers are, they can be broken.

The experience that comes with being a support worker means that I have a deep understanding of how your disability, your diagnosis and even your medication can affect you.

And the know how? Well you can’t buy that! It’s a natural talent 😉

Choose YOU.

Fight back.

More importantly, feel better.

Your disability, your diagnosis, your condition - it does not define you.

THREE (3) SPACES AVAILABLE

1-1 slots for the time being are fully booked! Which is fantastic!

So this means now I can open limited spaces for online coaching.

Does meeting new people make you feel anxious, nervous or is it just a downright no?

Do you need the flexibility, for when leaving the house or completing tasks is just too much?

Or simply, online coaching could be a more cost effective way for you to access the building blocks to leading a healthier lifestyle.

For £100 per month you get;

• Tailored calories and macros for your appetite, your body and your lifestyle

• Access to as many workouts as you want, or as few as you need, adapted to meet your goals, needs and ability

• Weekly check-ins with me, to discuss your progress and make changes where needed

• Unlimited advice, guidance and support from me whenever you need it

• Optional access to our WhatsApp/Facebook support groups

• Access to any online resources created by Ability Fitness, such as Snack guided, Meal ideas or Protein boosters

For your free consultation to discuss securing your place for online coaching, DM me with the word READY and let’s get you going!

Here’s a picture of me and our new puppy, Biscuit.

They don’t call dogs mans best friend for nothing!

Biscuit relies on us for food, for shelter, to make sure all his needs are met.

Just like I try to do with myself, I value Biscuit enough to make sure he is well, he feels good and is healthy.

Picture your best friend.

If they told you they weren’t getting enough sleep, what would you say?

If they told you they weren’t taking their meds, what would you say?

If they told you they weren’t eating right, what would you say?

You would tell them to get more sleep, go to bed earlier, get more rest.

You would stress the importance of taking meds regularly, and on time!

You would offer to cook, pick some bits up from the shop, help them plan meals.

So why don’t you do these things for yourself?

Why don’t you treat yourself the way you would your best friend?

Your body and mind have got you through a pandemic.

However you’ve found yourself on the other side, you’re here and that’s what’s important.

Whether you’re mentally and physically in a better or worse space than before, your body and mind have carried you through.

It’s battled on, and so should you.

If you’ve been less than kind to yourself, less than thankful, less than yourself, it’s time to make yourself a priority.

Get more sleep.

Take your meds.

Eat well.

Move.

There is no better time than now!