Coached By Niamh

When it comes to how your body burns calories- the vast majority are burned via BMR (basal metabolic rate)- this is basically the amount of energy your body requires at rest to keep its vital functions going (example- breathing).

The second highest percentage of our calories burned are through something called NEAT (non-exercise Activity Thermogenesis) which is basically what it sounds like- the amount of energy your body requires to do any movements that are not* exercise. (*Not considered to be vigorous)

NEAT is what I’m going to talk about today- some examples of NEAT are things like loading the dishwasher, hoovering the floor, walking.

From the examples I’ve given there are ways to increase your Daily NEAT

⭐️ instead of loading the dish washer you could wash the dishes by hand- more calories burned.

⭐️ sweep the floor with a brush instead of hoovering- more calories burned.

⭐️ walk instead of getting public transport, get off the bus a stop earlier and walking, parking your car further away from your destination and walking the rest of the way, get the dogs out and go a big walk or smaller walks more often depending on time/capabilities(they will be thankful and so will you🐶)

Start off aiming for X amount of steps per day and gradually increase.

If you would rather not be counting steps then aim for X minutes per day and gradually increase

Supportive or Discouraging?

I shared a post to my story yesterday relating to this exact topic because it’s something I hear all the time when people are on their fitness journey…

The people around them, whether that be; family, friends or co-workers making them feel bad for choosing to better themselves and work on their health.

I heard it when I used to work in a betting shop and was preparing for a photoshoot “You’ve been working so hard, why don’t you just have a wee takeaway” or hearing about client’s family/friends making them feel bad for missing nights out.

Now don’t get me wrong, I’m definitely not saying that you can’t have balance, enjoying nights out/meals out etc when working on your health and fitness but when you are working towards a very specific goal over the course of a short few months- there will be events you have to miss and that’s something that people who love and care for you will truly understand.

NEVER let anyone make you feel bad for putting your mental or physical health first💛

Out of office 😌

🚨 RELOCATING 🚨

As you may have seen from my stories recently, I’ve decided to take my business and my client’s training to the next level!

I’ll be training my clients out of in Shawlands. An extraordinary gym with top of the range equipment.

Really excited for the move and will have some more exciting things to announce soon… keep your eyes peeled 👀

So incredibly proud of my client for pushing himself so much these past 5 weeks.

Will initially came to me looking to lose weight, build lean muscle, improve his fitness and confidence in the gym.

Only 5 weeks in and every single box has been ticked. Will hasn’t been starving himself or staying away from social events- he’s been enjoying himself every weekend and even celebrated his honeymoon with a week abroad between these photos too.

Will does 2 sessions a week with myself and here’s what he has to say about training with me-

“Deciding to work with Niamh is definitely one of the best decisions I've made this year. I've not been confident in myself or happy with my body for a long while, especially with the COVID/Lockdown weight gains which has had noticeable affect on my mental health. The gym has also always been a stressful/intimidating environment for me, and I've always given up in the past after a week or two.

However, I'm now 5/6 weeks into working with Niamh and the changes have been huge. Not only am I making progress in terms of weight loss and fitness, the sessions have helped build my confidence and happiness in myself as well in the gym. For someone who didn't really expect to be doing much outside of the PT sessions, I've also found it a lot easier to be going and working out by myself was well as starting to look forward to and enjoy my sessions - both huge deals to me.

None of this would be possible without the support, effort and encouragement Niamh puts into her work; both during and outside sessions. She obviously cares about her clients and their progress, and it makes a massive difference. Coming from someone with absolutely zero gym experience and poor general fitness, I've really enjoyed working with Niamh and couldn't recommend her highly enough - unless you hate yellow!”

I have a yellow gym accessories 😅.
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If you’re in a similar position to Will and need some guidance with the gym, get in touch via DM or the enquiry form in my bio 💛

Happy New Year! 🥳

This past year has been a difficult one so we’d thought we’d offer a little New Years Pick Me Up! 💕

📣For your chance to win a bundle of services worth £260, including:

💥£100 voucher to use at SALON HÉRO]
💥£50 voucher at Designer Waxing Glasgow]
💥2 FREE PT Sessions worth £70 at PureGym Shawlands with Niamh Lalley | PT]
💥Any FREE set of Nails worth £40 with .Stevenson

all you need to do is:

📣Follow us all, Like, Comment, share on your story, and Tag 2 people you think deserve this pick me up!

You Must follow all accounts in this giveaway! SALON HÉRO] Designer Waxing Glasgow] .stevenson

✨ Winner will be randomly selected & announced on Sunday 9th of January! ✨

🍀GOOD LUCK! 🍀

____________________________

T&C’s:
-Winner must be based within the UK.
-Entrants must be 16+
-Prizes are non negotiable nor non refundable.
-Vouchers can only be used by the winner. -Vouchers & Services cannot be sold on.
-Vouchers & Services must be used by February 28th 2022.
- when booking in to use your vouchers at the relevant businesses, the relevant business T&C are applied to your booking; for example: “no show results in loss of deposit & payment for services”
- Prize givers reserve the right to refuse service if put in a position where they feel it’s necessary.

4 WEEK TRANSFORMATION 😍😍...

Áine started with me only just under 5 weeks ago, looking to lose fat, gain muscle and improve her overall fitness...

Áine has been doing 2 sessions a week with myself as well as attending the gym on her own, she’s been counting calories whilst having a busy lifestyle studying to become a teacher and working a part time job.

I’m so incredibly proud of her for how much she pushes herself during our sessions, even on the more challenging days, or the days she couldn’t really be bothered- Áine showed up and got it done💪🏼

In week 1 we started with 4kg shoulder press, week 4 and Áine has progressed onto shoulder press with 8kg in each hand!

Something important to note, Áine weighs the exact same in both of these photos- 4 weeks apart!
However she’s lost inches and her body shape is changing...

🚨SCALES ARE NOT THE ONLY SIGN OF PROGRESS🚨

I cannot wait to see what else she can do in the new year🥳🥳

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If you’d like to work together, enquire through the link in my bio or give me a message 💛

TRACKING ON CHRISTMAS DAY...
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Don’t!

Allow yourself to have a day off to enjoy yourself with family/friends/food- however you’re spending it.

Don’t put pressure on yourself or worry about going over your calorie allowance for the day. Taking one day off isn’t going to ruin all the progress you’ve made throughout the year.

Jump back in on Monday with a fresh head and ready to attack your goals again💪🏼

See third photo for a picture of me enjoying ALL the roast potatoes at Christmas dinner 🐷😅!

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