🌟 Whats Functional Fitness🏋️♀️
🔍 What is Functional Fitness?
Functional fitness isn't just about looking good; it's about moving better, feeling stronger, and living your best life every day. It's about training your body for the movements you use in your daily activities – from lifting groceries to playing with your kids whilst getting fitter and stronger.
💡 Benefits of Functional Fitness:
* Real-world Strength: Lift, carry, and move with ease in your daily life.
* Improved Balance: Enhance stability, reducing the risk of injuries.
* Increased Flexibility: Keep your body agile and ready for any movement.
* Core Strength: The powerhouse of your body - a strong core supports everything you do.
* Better Posture: Combat the effects of prolonged sitting and slouching.
* Enhanced Endurance: Tackle everyday activities with more energy and less fatigue.
🏋️♀️ How to Incorporate it:
* Compound Movements: Squats, lunges, deadlifts – engage multiple muscle groups.
* Functional Tools: Barbells, kettlebells, medicine balls, or resistance bands.
* Varied Movements: Mimic real-life activities to keep things dynamic.
At the weekend Lyndz and I took part in the ATHX Games finals after qualifying in October. Training didn’t go completely to plan but because the base of our training is functional fitness and training to be a Hyrbid Athlete we manage to surpass our expectation and come away with the win! 🥇
🚀 Want to take challenge yourself with functional fitness??
Events like Hyrox and ATHX Games bring functional fitness to life, pushing your boundaries and proving what your body is truly capable of.
🔥 Hyrox: A unique blend of functional exercises and endurance challenges. Imagine conquering a course designed to test and elevate your functional fitness game.
🏆 ATHX Games: Where the best of functional fitness come together. Join a community of like-minded individuals pushing limits and celebrating every functional victory.
🚀 Ready to Embrace Functional Fitness? Drop a 💪 in the comments if you're up for the challenge, and want some help planning your goals!
STRENGTH IN UNITY
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Operating as usual
🌟 Whats Functional Fitness🏋️♀️
🌟 Trusting the Process 🌟
As a coach, witnessing the transformation of clients is a true privilege. 🏋️♀️ When a client embraces the journey with unwavering commitment, pushes their limits and they trust the process (and me!), results happen. I am always thankful that they invest in me as a coach.
A week ago today me and competed in the Hyrox mens doubles and I loved competing with him. Sunday was a day for coaching and supporting which was also amazing. Loved seeing so many people step up and give Hyrox a go.
Fast forward to today and 3 athletes that I coach, have qualified for the Hyrox World Championships!🌍💪
This achievement is a testament to their dedication, resilience, and the power of trusting the process.
Success isn't just about the finish line; it's about every step taken, every hurdle overcome, and the unyielding belief in oneself. As a coach, seeing my clients reach such heights is the ultimate reward. 🏆
To everyone out there: Keep trusting the process, stay committed to your goals, and remember, every drop of sweat is a step closer to your dreams.
DM me if you want to discuss Hyrox and your goals, would love to help 👍🏻
⭐️YOUR PERSONAL GOAL⭐️
Lose Fat, Tone Up, Increase In Confidence, Improve Your Health, Stress Relief, Whatever it is…
NONE OF THESE CHANGE UNLESS YOU DO!!
Are you stuck in the same place as yesterday, last week, last month, last year or 2 or more???
If Yes then that’s ok! Achieving your goal is hard, it does take time and it doesn’t happen straight away!
But the honest question is…
“Are you actually doing something about it???”
“Progress is impossible without change, and those who cannot change their minds cannot change anything.” George Bernard Shaw
You have to take the first step and commit to doing something about it.
And that’s not next Monday or In January as your New Year Resolutions…it’s NOW. Otherwise you’re delaying your progress once again. How many times have you said I need to start???
A Harvard Business Review study found that the act of starting, regardless of timing, increases long-term commitment by 89%.
Commit to the small daily habits that forge your future and achieve your goals. Your progress lies on the other side of these consistent, incremental steps—start today, for the compound power of everyday action is the true maker of champions.
You’ve got this 👍🏻
DM me if you need any help hitting your goals.
⭐️ Monday Motivation ⭐️
🕰️ The Balancing Act: Work, Time, Children, and YOU
Ladies, life's juggling act is real. Between work, family, and endless to-dos, 72% of women report feeling overwhelmed (American Psychological Association). But amidst this chaos, it's crucial to remember: You can't pour from an empty cup!
🌟 Why Prioritising Yourself Matters:
🔹Your Health: As we age, our risk of chronic diseases increases. Regular exercise can reduce this risk by up to 40% (British Journal of Sports Medicine).
🔹Role Model: Studies show that when mothers prioritise their health, their children are 75% more likely to do the same (Journal of Behavioral Medicine).
🔹Mental Health: Women who take time for self-care have a 50% lower risk of burnout (Journal of Health Psychology).
🔹No Perfect Time: Waiting for the "right moment"? A Harvard Business Review study found that the act of starting, regardless of timing, increases long-term commitment by 89%.
It’s about seeing through the challenges you face and believing in the transformative power of taking that first step!Whether it's a 10-minute walk, a nutritious meal, or a session group session at my gym, the key is to start.
Remember, you're not just doing it for yourself but for everyone who relies on you. Can you embark on a journey of self-prioritisation? Because you, and the facts, say you're worth it. 💪❤️
DM me for help in starting your journey 👍🏻
🏋️♀️ The Power of Strength Training for Women
Ladies, as you embrace your prime years, it's essential to understand the transformative benefits of strength training, especially as you approach or navigate through menopause.
🌟 Why Strength Training?
🔹Muscle Preservation: After 30, we can lose up to 5% of muscle mass per decade (National Institute on Aging). Strength training helps combat this.
🔹Bone Health: It's proven to increase bone density, reducing the risk of osteoporosis, a concern for many post-menopausal women.
🔹Metabolism Boost: As metabolism naturally slows with age, strength training acts as a catalyst, helping burn more calories even at rest.
🔹Menopause Management: Strength training can alleviate some menopausal symptoms, such as weight gain and loss of muscle tone. It also aids in balancing hormones and improving mood.
But here's the golden nugget: You don't have to do it alone! Group personal training at Unity Fitness offers the perfect blend of personalised attention and the motivation of a supportive community. 🤝
🌟 Benefits of Group Personal Training:
🔹Motivation Boost: Training with like-minded women can increase motivation by 45% (Social Psychological and Personality Science).
🔹Shared Experience: Navigate the unique challenges of midlife fitness with peers who understand and support.
🔹Expert Guidance: Our 22 years in the industry ensures you get workouts tailored to your body's evolving needs.
Join our community in Chelsfield and discover the transformative power of strength training in a group setting. Prioritise yourself, embrace your strength, and let's thrive together!
DM me if you want to try a strength session 💪❤️ Don’t forget to Like, Share and Tag a friend
Last Chance This Summer…our final 21-day Transformation Challenge starts this Monday 24th July!
It’s exclusively designed for women who need to prioritise themselves, achieve weight loss, and embrace a more confident you.
Comment “Yes” if you need this and are ready to change
It's Never Too Late 👍🏻
In the journey towards a healthier lifestyle, it's easy to fall into the trap of believing that it's too late to start. We may think that our age or current circumstances prevent us from making meaningful changes. However, the truth is, it's never too late to begin this transformative journey. By taking simple steps in the right direction and building positive habits, we can make remarkable improvements to our physical and mental well-being.
It's essential to let go of regret or dwelling on missed opportunities. Instead, focus on the present and what you can do now. Remember that every small step counts and has the potential to create significant change over time.
Start Slow, Progress Steadily. Begin with simple exercises that suit your fitness level and gradually increase intensity and duration. Similarly, make small adjustments to your diet, such as incorporating more fruits and vegetables, reducing processed foods, and hydrating adequately. Patience and consistency are key.
Exercise doesn't have to be a chore; it can be a source of joy and fulfillment. Experiment with different activities and find one you enjoy. Make sure you include strength training. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities.
Surround yourself with a supportive network. Having someone to hold you accountable and provide encouragement can significantly impact your journey towards a healthier lifestyle.
Acknowledge and celebrate each milestone along the way. Whether it's completing a workout, resisting unhealthy food choices, or seeing positive changes in your body, take the time to appreciate your progress. This positive reinforcement will help you stay motivated and reinforce the habit-building process.
Remember, it's never too late to prioritise your health and well-being. Each step you take, no matter how small, brings you closer to a healthier and happier life.
DM me if you want need a kickstart with the 21 Day Summer Shred 👊🏼
⭐️ One common struggle for middle-aged women when it comes to losing weight…⭐️
During middle age, women often go through menopause or perimenopause, which can bring about hormonal fluctuations and metabolic changes that make weight loss more difficult.
Some key factors related to this struggle include:
* Slower metabolism: Hormonal changes can lead to a decrease in metabolic rate, making it easier to gain weight and harder to lose it.
* Increased abdominal fat: Hormonal shifts during menopause often result in a redistribution of body fat, with a tendency to accumulate more
the abdomen. This type of fat is associated with an increased risk of health issues.
* Muscle loss: Aging, coupled with hormonal changes, can lead to a loss of muscle mass. Since muscles burn more calories at rest than fat, this can further contribute to a slower metabolism.
* Changes in appetite and cravings: Hormonal fluctuations can influence appetite regulation, leading to increased cravings, especially for high-calorie and sugary foods. Managing these cravings can be challenging when trying to lose weight.
It's important to note that these challenges are not insurmountable, and weight loss is achievable through a combination of healthy eating habits, regular physical activity, and potentially seeking professional guidance.
Don’t forget to Like + Share or tag someone that needs to hear this 👍🏻
DM me if you want to find out how my clients are losing weight, getting stronger and feeling better about themselves 👌🏻
The Power of Weight Training during Menopause:
Key Benefits 👍🏻
💪🏼 Preserves Muscle Mass: Prevents muscle loss and boosts metabolism.
📊 Counteracts Bone Loss: Weight training reduces the risk of osteoporosis. Stimulates bone formation and maintains bone density.
🌡️ Manages Body Composition: Promotes fat loss and lean muscle development. Reduces visceral fat linked to cardiovascular disease.
😌 Enhances Mental Well-being: Reduces symptoms of depression and anxiety. Improves sleep quality and overall mental well-being.
❤️ Improves Cardiovascular Health: Lowers blood pressure, improves cholesterol levels. Reduces the risk of cardiovascular disease.
To be honest, these are key benefits to weight/strength training in general…Are you lifting those weights?
DM me if you need advice and guidance on resistance training
❤️Embrace Your Worth: Making Yourself a Priority on the Weight Loss Journey❤️
🌟 It's time to have a heart-to-heart about a topic that often takes up too much space in our minds: weight loss. Society bombards us with images of the "ideal" body, and we are constantly reminded that we should strive to achieve it. But in this pursuit, we often forget the most important aspect of this journey: ourselves.
⭐️ Weight loss is often portrayed as a means to an end—a destination where we will finally be accepted and loved. But what if I told you that the key to true transformation lies not in a number on a scale, but in making yourself a priority?
🌟 So often, we put ourselves at the bottom of the list. We take care of everyone else's needs, pouring our energy into nurturing those around us. This is especially true to Mums!! It's time to shift our focus inward and embrace our worth.
⭐️ Making yourself a priority doesn't mean being selfish; it means recognizing that you deserve love, care, and attention just as much as anyone else. It means carving out time for self-care, setting boundaries, and making choices that honor your well-being.
🌟 Weight loss should be about nourishing your body, not punishing it. Instead of obsessing over the number on the scale, shift your mindset towards cultivating a healthy and sustainable lifestyle. Focus on nourishing your body with wholesome foods, engaging in activities that bring you joy, and fostering a positive relationship with yourself.
🌟 As you embark on your weight loss journey, be kind to yourself. Celebrate your progress, no matter how small, and acknowledge that setbacks are a natural part of the process. Surround yourself with a supportive community who uplift and empower one another.
⭐️ The ultimate goal is not just weight loss; it's self-discovery, self-acceptance, and self-love. By making yourself a priority, you embark on a transformative journey that goes beyond physical changes. It's about finding balance, nourishing your soul, and embracing the incredible person you are. Let us remember that the most important transformation happens within.
Every day is a lesson and what you learn is all a matter of perspective.
Pic - Smiling as I was having a good chat to Lyndz, the kids, my bro and dad.
10 months ago I had back surgery and then started my rehab journey and my road to Hyrox. After delaying London twice I entered Hyrox Glasgow.
I managed to qualify for the world champs in my first race which brought me to today in Manchester.
I woke up and felt great. Mindset was perfect…relaxed, visualised what I needed to do and couldn’t wait to compete.
3.40pm and I was off. About 24mins in on the 4th km ah F* calf has gone. I knew there and then my Hyrox journey wasn’t going to finish how I wanted it to.
Burpee Long Jumps were next. First jump, calf confirmed, couldn’t jump. Next thing, head judge comes over and questions my technique…”You have to jump”….I can’t my calf has gone. The conversation ended with me being disqualified.
8 months of hard work ended in 1 minute.
The next decision, carry on anyway and finish or just quit.
If you know me, quitting was never an option. I can move which means I can finish.
Walking/jogging or whatever you want to call it gave me time to reflect. An unofficial 1hr29 and 28secs
I knew I had already won. 10 months post back surgery I was competing at the Hyrox World Championships with the people that mean the most to me watching all together…oh yeah and staying on a yacht in the Salford Quays!
I didn’t come to Manchester and do what I wanted to do but I definitely come away knowing I gave it my best and I had the best cheer squad ever.
We live and we learn.
This could be you!!!!
If you're thinking about starting a healthier lifestyle, there's no better time than NOW.
Waiting for the "perfect time" to start can be a trap that leads to never starting at all.
Every day is a chance to make positive changes and take steps towards a healthier you.
Don't wait for tomorrow, next week, or next month to make a change. The time is now!
Even small changes can make a big difference in your overall health and well-being.
So, go for a walk, try a new healthy recipe, or exercise . Just take that first step and keep moving forward.
Your future self will thank you for it!
If you've read this far and need help hitting your goals and feeling better physically and mentally send me a message 👍🏻
I'm pumped to have been selected to appear on the FiiT app as a guest trainer! It's an awesome online
platform for all different types of workouts! You can even find it on Sky Q!
My Dumbbell Metcon workout is now officially LIVE on the FiiT app👍🏻Download the app, smash the workout and let me know what you think! Link here and in bio
Thanks for your help, don't forget to like and share!
Are you struggling to lose weight?
Stop scrolling and have a read 👍🏻
You're not alone. But have you ever stopped to think about why?
Is it because you don't have the time or the resources? Or is it because you don't believe in yourself? 🧐
Remember, the biggest obstacle in your weight loss journey might not be the gym 🏋🏻 or the kitchen 🥘, but the voice in your head that says you can't do it.
But here's the thing: you CAN do it.
You have the power to make positive changes in your life, no matter how small.
So instead of focusing on the challenges, focus on the WHY.
Why do you want to lose weight? Maybe it's to feel confident and happy in your own skin, or to be a positive role model for your kids.
Whatever your why is, hold onto it and let it be your motivation 👊🏼
Remember, the journey might be tough, but the destination is worth it.
Believe in yourself, take it one step at a time, and you'll get there👍🏻
Don't forget to like, share and save 🙌🏻
🔹IS THIS YOU?🔹
🔹CAN YOU RELATE?🔹
Read the below...
"For years, I've struggled with my weight and my self-esteem. I've felt like I was carrying a heavy burden on my shoulders, always feeling self-conscious and ashamed of the way I looked. It's taken a toll on my confidence, my relationships, and my happiness. But I've reached a point where enough is enough. I don't want to carry this burden anymore. I want to feel proud of who I am, inside and out. I want to be a positive role model for my kids, and show them that anything is possible if you believe in yourself. So I'm taking the first step towards a healthier, happier life. It won't be easy, but I'm determined to make it happen. I'm done letting my weight and low self-esteem control me. It's time for a change. It's time to be the best version of myself."
This is the message I received from a new client who's asked for my help.
What am I going to do for him as a coach...
I'm providing him with personalised guidance and support, tailored to his unique needs and circumstances. I'm going to help identify his strengths and weaknesses, set achievable goals, and develop a plan of action to help him achieve them.
If you have had the same thoughts as my client, I would love to help you.
DM me, we can jump on a call and discuss a game plan, no obligation to sign up, just see if I can help 👍🏻
How much weight has she lost?!?
Answer - I don't actually know and I don't particularly care!
Why? Because weight is only one metric to track and the most important thing is how someone feels within themselves when they look in the mirror!
What my client messaged me...
"As you know I’ve experience good weeks and bad weeks but I am happy and pleased with the results. I will keep pushing on for Ibiza and then by that stage I plan to be at maintenance lvl ! Thank you JP, I feel better and look better can’t wait till I’m at my goal weight."
Weight loss, though I prefer to use Fat loss, is never a straight road. You will always fluctuate but the goal is progression over time and remember be kind to yourself! One bad day isn't the end of the world!
Monitor 4 metrics...and don't check every day 🙄
1. Body Fat %
3. Before and after pictures
These will give you a true representation of how your body is changing.
Ultimately, the most important thing is how you feel about yourself. Always play the long game and focus on consistency and making it a lifestyle choice.
If you need help with your Fat loss goal, DM me for a call.
Men, let's talk about something that's been on my mind lately 💭
Why can it be so hard for us to exercise regularly and eat a healthy diet?
To be honest, this can apply to anyone, not just men.
I believe there are several factors that contribute to this struggle. For one, many of us have busy and demanding lifestyles, with work, family 👨👩👧👦, and other responsibilities taking up most of our time and energy. It can be tough to find the motivation and discipline to prioritise exercise and healthy eating 🍽️ when there are so many other things vying for our attention.
Another issue is social pressure and expectations. Men are often expected to be strong, tough, and independent, and admitting that we need help or support in areas like fitness and health can feel like a sign of weakness or failure. This can lead to feelings of shame 😞, embarrassment, or insecurity that prevent us from seeking the help and resources we need to make positive changes.
Finally, there's the challenge of breaking old habits and forming new ones. If we've been sedentary or eating poorly for a long time, it can be difficult to change our routines and adopt healthier habits. We may struggle with self-control, motivation, or discipline, or we may simply feel overwhelmed by the prospect of making major lifestyle changes.
Despite these challenges, I believe that exercise and healthy eating are crucial for men's physical, mental, and emotional well-being.
So if you're struggling to make these changes, know that you're not alone, and that there are resources and support available to help you. Whether it's finding a workout buddy, joining a fitness class, or seeking guidance from a nutritionist or coach, there are many ways to start making positive changes in your life. So let's break the stigma and start prioritising our health and well-being, one step at a time.
If you need helping starting and taking that first step, drop me a DM 👍🏻
Life is a series of choices, but with the right mindset, you can make the best ones! ✅
Finishing work to these views does wonders for my mindset!🌅
Life is full of choices, big and small, that shape our present and future. Some choices are easy and clear, while others are difficult and uncertain. But no matter what choices we face, we always have the power to make the best of them.
A great example of this is your food shop. We know what's healthy and what's not...we make the choice of what food to buy! No one forces you to buy the 5 pack of doughnuts 🍩! You make the choice too!
Making the right choice doesn't always mean choosing the easiest or most popular option. Sometimes it means taking a risk, following your heart ❤️, or doing what's right even when it's hard. And often, even when we make a mistake, we can learn and grow from it.
Having a positive mindset 🧠 can help us make better choices and deal with the consequences. When we focus on the good, the possible, and the meaningful, we can find the courage, motivation, and resilience to face any challenge. We can also appreciate the beauty and joy in every moment, even when things don't go as planned.
So, let's embrace the power of choice, the wisdom of experience, and the beauty of life. Let's make the choices that align with our values, goals, and dreams, and let's trust that we have what it takes to create the life we want.
Let's choose to be our best selves, and let's inspire others to do the same.
Let's start the week with a fresh mindset and a positive attitude.
Today, I want to remind you of the importance of living in the present and not comparing yourself to others. It's easy to get caught up in the cycle of social media, comparing ourselves to curated feeds of other people's lives. But remember, everyone has their own unique journey, and yours is just as valid and important as anyone else's.
Instead of focusing on what others are doing, let's focus on our own goals and aspirations. Take time today to reflect on what you want to achieve, and take small steps towards making it happen. Remember, progress is progress, no matter how small. And most importantly, enjoy the journey along the way. Life is about the little moments, not just the end goal.
So let's make this Monday count, and make it the start of a productive and fulfilling week. Stay present, stay focused, and stay true to your own path.
You've got this!
⭐️Planning ahead is key!⭐️
This is me when i don't plan ahead 🤣
Are you ready to crush your health and fitness goals this week? It's all about planning ahead to make sure you stay on track. Here are some tips to help you plan your week:
1️⃣ Set your goals: What do you want to achieve this week? Maybe you want to hit the gym three times, or meal prep healthy lunches for work. Whatever it is, write it down and make it specific.
2️⃣ Schedule your workouts: Look at your calendar and find the best time to fit in your workouts. Maybe you prefer to exercise in the morning, or maybe you need to squeeze in a workout after work. Whatever your schedule looks like, make sure you block off time for your workouts.
3️⃣ Plan your meals: Take some time to plan your meals for the week. This will help you stay on track with your nutrition goals and prevent unhealthy snacking. Make a grocery list and prep your meals ahead of time if possible.
4️⃣ Stay accountable: Find a friend or accountability partner to keep you motivated throughout the week. Share your goals with them and check in regularly to stay on track.
Remember, it's all about consistency and making small changes to your routine. By planning ahead, you can set yourself up for success and reach your health and fitness goals. Let's do this! 💪👊
Feeling confident can help you perform better in various areas of your life, such as at work, in relationships, and in social situations.
When clients are on their weight loss journey, yes we want to see numbers change like weight, body fat % etc but increasing self confidence and feeling confident about yourself is invaluable 👍🏻
Here are some tips to help you feel more confident:
✅Practice self-care: Take care of yourself physically and mentally. Get enough sleep, eat healthy, exercise regularly, and practice stress-reducing techniques such as meditation or deep breathing.
✅Dress for success: Wear clothes that make you feel good and confident. Dressing well can improve your mood and help you feel more self-assured.
✅Focus on your strengths: Identify your strengths and focus on them. When you feel good about your abilities, it can boost your confidence.
✅Use positive affirmations: Repeat positive affirmations to yourself regularly, such as "I am confident" or "I am capable." Positive self-talk can help you reframe negative thoughts and increase self-confidence.
✅Visualize success: Visualize yourself succeeding in whatever you're trying to accomplish. Visualizing success can help you feel more confident and prepared for the task at hand.
✅Practice, practice, practice: The more you practice a skill or task, the more confident you'll feel doing it. Whether it's public speaking, playing an instrument, or a sport, practice can help you build confidence in your abilities.
Remember, confidence is a skill that can be developed and improved over time. Practice self-care, focus on your strengths, and use positive affirmations to help boost your confidence. Be patient with yourself and celebrate small successes along the way. 👊🏼
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