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Trainingwithtenisha, Bramhall (2025)

19/06/2024

Say the word calories 3 times in the mirror and the MyFitnessPal monster will appear🥴

03/06/2024

Next time you feel fixated on the scales and/or body composition changes take a couple of deep breaths and remind yourself of all of the other amazing changes you might also be experiencing 💡👏🏼🫶🏼

We have become conditioned to see our growth as our weight decreasing and validate this as being one of the biggest points of progress with health and fitness, overlooking many of the other aspects of health that are improved by making sustainable changes!

You can make changes to your health without having to track every component. The reality is, tracking calories is not for everyone. This may be due to the past experiences they have had with tracking eating, weight changes and/or the relationships they have with themselves and others. There may have been past aspects of applying a little too much control or experiencing self sabotage due to not getting the self gratification they desire and expected from making changes. This is so multi faceted I just want to add. It can feel hard to follow a path with focus, drive and motivation in the health and fitness world when you are expected to have a goal weight or change in your body above all else. It is very much possible to make changes with your health without having to focus on or become fixated around your calorie intake and/or continually optimising your performance in the gym. It is also okay to want changes with your body size and to be working towards that regardless of whether you choose to track or not.

Whether you are someone who enjoys tracking weight changes and body measurements sometimes it is a nice reminder to highlight and see value in the other data points that contribute to the bigger picture of health as we can all beat ourselves up sometimes around this stuff.

Find the metrics of tracking that work for you and celebrate these along your journey!

14/03/2024

When helpful information becomes harmful ‼️The fight, flight or freeze that comes with managing and trying to understand a health condition 🫱🏼‍🫲🏽✋🏽🤲🏼

There is an overwhelming amount of information out there which is now available at our fingertips. At times because of my job, I notice I will definitely over-consume faster than I’m able to digest, especially regarding PCOS. I also, like many women struggle with this condition. Sometimes it can really get me down and make me feel like WHAT IS THE POINT. This allows me to fall into a victim mentality, forgetting the reasons I choose to care for myself beyond having PCOS.

Filtering the type of content you consume is so important for this reason, knowing when to take a break and allowing yourself some space to digest what it is you are consuming.

I always go by the saying chuck 10 apples at once and watch the person catch none, when it feels like there is so much you COULD be doing for your health don’t let it make you feel like what you are doing isn’t enough 🍎🍏

21/02/2024

I am out here every day, trying to make her proud!

The double winter whammy moving from NZ to the UK has definitely taken more of a toll than I care to admit. I can tell you, I have seen better days 🤪😚

In saying that, being over here has taught me a lot about myself even in the space of 4 months!

I am truely feeling like growth happens where you’re least comfortable!!! Even if it takes hindsight to acknowledge this, I see the greater purpose 🤞🏼

I don’t know how I would’ve prepared for it knowing what I know now. All I can say is I am trying to be patient with myself although I’m experiencing all types of thoughts and feelings 🤯🧚 Moving overseas and experiencing excitement, fear, worry, loneliness, happiness, sadness, unpreparedness and everything in between is all very normal, I’m beginning to see.

21/02/2024

Just to name a few, get in your weekly dose 💪🏼 🤸

14/02/2024

Allostatic load 🛐

When working towards any health related goals, this is something to consider ⬇️⬇️⬇️

Have you ever struggled to comply with and/or maintain eating changes? 🥣
Have you found when you try to start exercise you deal with an injury or sickness that slows you down just as you’re getting into it? 🙃 🤕

Considering how “full” your bucket is may support in looking at things around your wellbeing from a more holistic POV! 💤🍽️🏃‍♀️😰📝

Each of us has a unique bucket, varying in depth and baseline fullness. We all deal with different contributing stressors. We all also have different coping strategies and resilience towards these stressors that act as (taking water out of the bucket) or that effect our tolerance towards these different things and how they impact us (how much water each stress contributes).

We need to acknowledge exercise and eating behaviours can either contribute by putting water into your bucket or by taking it out. This is an entirely independent variable! How can we create sustainable change if we are constantly sitting in a state of overflow? Do we currently have capacity to make long term change?

It’s a balancing act and our body will tell us when we haven’t got it right 🪣 💧

06/02/2024

Growing up, I lived in a world where the most memorable compliments I received were concerning my body. I don’t seem to remember when I was told I am strong, bubbly or bright although I am sure I have been called all of those things. The body related comments good and the bad, seem to stick.

And this doesn’t feel like it was something directly caused by anyone in my life, more so the natural progression of becoming a woman. I feel it and see it in the woman around me and I’m sure you do too. Although my body changes daily, I can still remember being told I looked like poo bear when I was 9 by the girls in my class or the way I felt at 17 having a doctor tell me to lose weight or I would struggle with pregnancy one day. Or at 19, the boy who joked with his friend around me being fatter than other girls he’s dated. Again, the good and the bad seem to stick 🍯

One of the struggles of womanhood is figuring out how to define your worth above and beyond your body size while living in a society that transitioned from plastering bodies on magazines to phone screens 🤳

Taking ownership of our own learning, understanding our own insecurities before we project them to those closest to us and questioning the language we use when we speak to others around this matters 🫂 🫂

25/01/2024

What do you train for? 🫱🏼‍🫲🏽🫀🧠👶🏼🏃‍♂️

04/01/2024

My theme for this year is definitely centred around growth and being comfortable with the uncomfortable.

Moving to the UK and stepping into self employment as you can imagine, the uncomfortable feels are well and truely present. Although I’ve had a few sleepless nights, I’ve also felt excitement, passion and an urge to learn. Stepping into the unknown has been scary but exciting in so many ways. To take ownership of my brand is to continue learning and growing, I feel so lucky. Stressed but lucky.

“No matter how much you change and no matter how much you improve, it’s not permanent.” How do we as health professionals work in a way that supports people to continue and adapt with change as the challenges arise that we naturally face with the human experience? With the new year upon us intentions are high.

I urge you to think what creates a sustainable practice around your health when those challenges come up.

And if starting your health journey fresh, what needs to be put in place or considered to support you to create a more sustainable journey?

28/12/2023

Hello beautiful people, it’s been long overdue coming back to my roots here with PCOSFIT 🩵

When creating this page while studying, I felt so in tune with my path, the work I was doing and grateful every day being able to show up for the beautiful women I got to work with through PCOSFIT. After graduating, I had a real opportunity to move into creating a business but at the time something was holding me back and I knew deep down I wasn’t ready. Now I could spend a lot of time beating myself up for not taking that risk then and allow myself to sit in regret around waiting. But in all honestly, I had a lot of things come up for me to work through including fear of failure, self doubt and worry that I wouldn’t be good enough. I think I could’ve honestly been told by 1000 different people that what I was doing was worthwhile and still deep down wouldn’t have believed it. Even after reading and hearing multiple people say “you will never feel prepared enough to start, just start” it’s taken moving half way across the world and being away from all my support systems to feel like it’s my time 🤔🤨 go figure 😅

Since then, I have been on a different journey with health coaching and now recently moving to Manchester from little old New Zealand.

I have done a lot of reflection around my readiness to step into this chapter and now I can finally say I know I’m ready to properly give this a crack. I realise with moving overseas now that the time will pass anyway. And as such, I’ve made my way back to my true purpose and passion. Taking the steps to become a Personal Trainer here as a unique opportunity has come up to work with and alongside some pretty incredibly talented people.

So if you’re still reading and following along, I hope to share my journey with personal training over in the UK. Practicing what I preach, learning and connecting with you 🩵

Trainingwithtenisha

19/06/2024

03/06/2024

14/03/2024

21/02/2024

21/02/2024

14/02/2024

06/02/2024

25/01/2024

04/01/2024

28/12/2023

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