Wellbeing by Gemma

Quick upper body & 6km run before 8 clients today ✔️🏃‍♀️💪
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Boxercise tonight was full of amazing women, working darn hard 💪🥊🥳 This group always leaves me feeling empowered, the way they are all so friendly and boost each other throughout the session is incredible ❤️

See you next Wednesday 6.30-7.15pm at the Liphook Millennium Centre
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Send a message to learn more.

From now on I will be limiting FREE passes for my Boxercise class to 1- 2 per week.

The reason for this is because my regulars often then can't bring a plus one because my spaces are occupied by free tasters. Being a small business this feels most appropriate so from now on please message if you'd like to try, but please note I can't promise a session for free on that week as this isn't always fair to the paying regulars who may wish to bring a friend or family member on a pay as you go basis that week 😊

Thanks for understanding - the option to pay for 1 session will always be there x

Please drop me a message if you'd like to book Boxercise 🙂 🥊

Www.wellbeingbygemma.com

Age is but a number - I train 80 year old & 13 year olds. I have such a range in clients, such a range in abilities- but they've all got 1 thing in common.

👉 They're making change 💫

My clients have taken the leap, they're being held accountable & they are moving towards a long term lifestyle change.

If you're ready to take the leap - come and train in my private studio in Liphook, or explore my remote, online coaching programs.

"Helping YOU find something SUSTAINABLE"
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#2023

How I feel about before & after photos 📸...
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Weight training- changes how you see yourself in the mirror 💪
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Time, time time ⏲️ They're won't ever be enough time, or a good time to start. Time will always be a restriction or excuse we use.

I personally believe its all about how you prioritise your time.

Finding time in your schedule to spend hours in the gym in unrealistic for most people. However, I'm almost certain everyone can find 15 - 45 mins a few times a week to make time for exercise.

Be it a fast walk, a jog, a home dumbells workout, or a session in the gym 🏋️‍♀️

If you've only got a small amount of time keep things simple.
Personally most of my own training sessions are between 4 - 8 exercises, mostly Compounds, but of course some unilateral & Core exercises. However, they can vary from 25 mins - 75 mins. It all just depends what time I have.

But I'm totally of the mindset that something if better than nothing, and working on an accumulative basis is the way to increase daily activity levels and make smaller steps that can translate to big changes in the longer term.

So when you're ready to allow yourself time and stop making excuses - get in touch.

It's time, to make time.
📍 Private gym studio, Liphook Area
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📸 Skelly Photography

We are back with Boxercise running weekly again on a Wednesday 6.30-7.15pm at the Liphook Millennium Centre.

Boxercise isn't about being put in a boxing ring and competing for knock out. Boxercise is about using basic boxing style movements, combined with unique drills and exercises to create a full body burn in 45 mins. From core to Cardio this class will surprise you.

Better still 1st class is FREE and all kit is provided so you have nothing to lose by not trying it.

Please message as there is a limited number of spaces.

"Helping YOU find something SUSTAINABLE"
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#2023

Training has to work for YOU. Training can be fun, it doesn't have to always be the same.
Training and eating well can be more than weight loss. It can be better sleep, better mental health, better physical appearance, better self esteem, better health prospects, better fitness, better strength, better, better, better...

This January I'll be taking NEW clients in both my 1-1s and weekly Boxercise class (held Wednesdays 6.30-7.15pm at the Liphook Millennium Centre)

Get in touch to book your space ✨️
📍 Liphook, private studio
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📸 Skelly Photography
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Stop defining your self worth based on the number on the scales. Start changing your routines, your habits & your mindset.

It's time to shake things up, let's face it hours of Cardio doesn't get you the results you want. Why? Because most people want some tone, tone comes from strength/ resistance training and better nutritional understanding. Or maybe because your trainings getting boring, your bodies used to it and it needs so challenge...

There's many more factors to this, not limited to hormone cycles, quality of sleep etc - First of all you need to stop thinking what works for the person you saw on Instagram will work for you.

It's time to treat your training as different to the person next to you - because we are all different, that's the beauty in the human race.

Get in touch to grab some of my last avaliable slots for January- starting next week.

"Helping YOU find something SUSTAINABLE"
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🚨 It's 2023 & I am expanding 🚨 I am looking to take on NEW clients to help on their journey to a sustainable lifestyle.

Whatever your reason, be it to improve longevity, maintain independence, rebuild strength after having a baby, increase fitness, hit a personal best, learn how to manage your relationship with food - there's something we can work on together.

Get in touch to book your slots starting this January!

"Helping YOU find something SUSTAINABLE"
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📍 Private studio in Liphook
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📸 Skelly Photography
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Why do I exercise?

👉Improve fitness & create tone 🤞
👉Improve sleep
👉Increase cardiovascular health
👉Maintain strong muscles & bones
👉Aid my Mental Wellbeing (running is particular stress outlet for this for me)
👉Improve my mood 'happy endorphins'
👉Improve productivity levels

Working out just resets me - I don't know how to describe it, I don't take drugs but I guess sometimes exercise can feel addictive because of its mood boosting effective 😅

I don't always have a good workout, more often than not I don't actually want to start a session, but I very rarely regret it.

I'm not exactly a picture perfect rack of abs, big peachy bum kinda PT but I am an honest PT and exercise really does help keep things 'balanced' for me.

I often struggle mentally, I've suffered like most from time to time with excessive worrying and overthinking, for me sticking my headphones in and channeling energy into something that makes me feel good really does help.

I'm not about before & after photos as a PT, because you are WORTHY before you start changing your lifestyle, during & after those changes become habits.

I want to help YOU find something that works for YOU, something SUSTAINABLE that allows you to feel good, something that helps you mentally, not just physically.

That's why I exercise, and if you'd let me help you, I'm hoping the reasons I workout will become obvious to you too.
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📸 Skelly Photography
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❤️‍🔥 Do something because it makes you feel good ❤️‍🔥 Forget about societal expectations, Forget about the calories, your time, pace, the weight you're lifting, or much sweat you're losing.

Pick an exercise, a workout, a fitness class, a running or cycling route & ENJOY IT 💛

Exercise is so much more than aesthetics, typically this is what people are striving for, but when you make long term sustainable changes you often start to enjoy your physical activity and eating a well balanced diet, because the expectations of yourself are not removed, but they are altered. This allows you to feel more confident and happy with your new sustainable routine.

In the later stages is when the aesthetic goal you'd initially wanted come as a bi product, however, you'd turned your attention away from these and onto building a healthier, stronger, better you - you got all of these things including increased self esteem, your aesthetic change & bodily awareness.

So why not switch up the tradditonal approach to your goals and join me in creating a sustainable lifestyle that'll leave you with so much more than just weight loss. 🤔

What most of my clients say surprises them, is after a few sessions they actually enjoy the sessions in ways they never, ever thought they would. Suddenly what felt like a choir, isn't. Suddenly, the game changes and making change becomes more accessible.

When you're ready, drop me a message & let's chat.

"Helping YOU find something SUSTAINABLE"
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Www.wellbeingbygemma.com
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#2023

It's the last day for 2022...Ask yourself this - Did I achieve the goals I set for myself this time last year?

Be truly honest with yourself.

& now comment below what goals you'd like to achieve in 2023! (They can be anything)

Message me if you'd like support achieving those

"Helping YOU find something SUSTAINABLE"

📸 Skelly Photography
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Personal reflection on 2022 😬 I'm always a bit apprehensive about posting half naked photos (but then again, I'll wear a bikini at the beach so let's just look passed that part)

I don't really do 'before & after photos' particularly with clients, I believe these are personal and if clients wish to share these with me privately that's amazing, but most often they'd rather not share them publicly.

But I do feel as though I surrender myself to my job so here goes...

Top row, taken in April this year.
Middle row, taken at the end of November this year.

Primary differences, lats are wider, traps are bigger / stronger, glutes I'd say have remained relatively full (mine are a bit stubborn), obliques are more defined and midline a little more toned.(some days) 😆
Additionally, growth in my quads which seem to always steel the show & generally throughout my back these muscles are much stronger & more defined.

Bottom row, left photo me in a dress on a night out this month - something I very very rarely do! But I felt confident, despite this being way outside my comfort zone believe it or not.

Bottom row, middle & right hand photo - Dec 22, strong photos of shoulder & bicep growth, stronger back muscles, wider lats, bigger traps & not visible is some growth albeit not loads to my triceps.

What did I do...💭

This year I set myself realistic / performance goals.
1 . Run the distance of a half marathon- I did in May
2. Deadlift 120kg (2 x bw approx) - I did In June, again in September & again in Dec.
3. Wasn't a goal, but I also hit a 200kg hip thrust & 50kg bench press

Furthermore, I do not track my food, I do not restrict myself nutritionally, I train anywhere between 3 & 5 times per week, average is 3 - 4.

My training schedule typically includes 3 - 4 full body weight sessions per week varying from 20 - 90 mins, 1 run per week of any distance, or time. Occasionally I'll spin at the end of a session & again this follows a fartlek style like my running e.g. go with the flow, listen to the music & enjoy.

WBG is more than aesthetics, there's changes I could make to the way I look, but when you train for performance these often come to.

Goals for 2023 💭⬇️
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As we approach the new year I thought I should probably reintroduce myself for those who are new here 💫

👉 I'm Gemma & I run WBG.
👉 I am qualified as a personal trainer, pre / post natal trainer, GP exercise referral trainer, lower back pain, boxercise, kettlebells, suspension & Core trainer.
👉 I am a qualified Nutritional Advisor- this doesn't mean I will write you a meal plan, although I can advise, nobody other than a dietician or nutritionist should be doing this
👉 I have a degree in Childhood and Youth Studies with a strong interest/ focus in mental health & child development.
👉 Other quals include counselling, mental health advocacy, health & social care amongst others.

I love to weight train, I enjoy running (but I'm not a crazy marathon runner), in the summer I love to get out on the paddle board & kayak. But most of all I'd say I'm somewhat obsessed with Holly, my cavalier king charles spaniel whose 10 years old now 🥺

I have my own private studio gym in Liphook and I run weekly Boxercise classes as well as some seasonal group classes too.

My focus is more than aesthetic, it's about the person as a whole, looking at their Nutrition, their lifestyle and how that impacts the training abilities and food choices. It's about the mental health of an individual and why they're training with me. It's about the bigger picture, removing the gym anxiety, celebrating what we can do with our bodies, not what we can't.

So if you're still reading this post I hope you feel able to drop me a message and say hello 👋

I have coaching slots avaliable on an ongoing basis. Get in touch - This is more than a workout, it's a lifestyle

"Helping YOU find something SUSTAINABLE"
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📸 Skelly Photography
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