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Achieve with Amy. Personal Training and Online Coaching., Congleton (2025)

07/01/2023

Capturing the upper bod pumps. On a mission to catch my delts up with my back so prioritising push movements over pull at the moment and seeing some good progress so far 😁💪🏽

My weeks now consist of counting down the days until the weekend purely because its when I do my 2 sessions at 🤣

Loving being back in a routine with training and nutrition again 🙌🏽

I first started training/making a healthy lifestyle a priority because I wanted to improve my physique.

But I now live this lifestyle because I love how it makes me feel and positively impacts my whole life.

When you start to love the lifestyle because of how it makes you FEEL, the positive impact it has on your mental and physical health and recognise the positive impacts to your life as a whole...this is when you will stick at it and maintain it long term❤️

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04/01/2023

A perfect example of what can be achieved when you quit the quick fix's/yoyo diets and commit to a long term and maintainable lifestyle change ✨

After being fed up of going round in circles my client decided to commit to changing her lifestyle long term and has achieved INCREDIBLE results whilst enjoying life, not taking extreme measures and not missing out of the things she enjoys!

We have achieved:
-Changes to body composition
-Huge improvements to strength and fitness
-Confidently lifting weights
-Improvements to health
-Improvements to confidence
-Improvements to overall wellbeing, diet and lifestyle

We achieved this even whilst:
-Having a sedentary desk job
-Going out for meals and drinks regularly
-Still enjoying the foods she enjoys

Structure, building good habits and making small changes to your lifestyle can make the world of difference!

Do you want to achieve results without a restrictive lifestyle and still enjoy the things you love? Do you want to commit to a maintainable lifestyle change and stop going round in circles?

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Click the link in my BIO!

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28/12/2022

Kickstart the new year with my 12 week programme and start working towards your goals for 2023! ✨

My coaching is centred around helping you achieve long term results (this is NOT a quick fix programme) by providing you with all of the tools and knowledge to set you up for long term success.

Whether your goal is:
-Fat loss
-Muscle gain
-Body composition
-Improving your body confidence
-Improving your relationship with food
-Improving your training and nutrition knowledge
-Improving your overall lifestyle
-Improve your mindset
-QUIT the ‘quick fix’ fad diets and yoyo dieting

This programme is suitable for you 🚀

Start date: 9th January
Sign up by: 4th January

DM for more info/questions click the link in my bio and I will be in touch! 🌎📲

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12/12/2022

December is busy month for most people and can be challenging when it comes to juggling everything🤯

But it is not a reason to scrap all of your good habits!

6 things to remember in December when it comes to exercise⬇️

⏱️Struggling for time because of evening plans? If you can, go to the gym before work, during your break or first thing on the weekend. Short sessions can still be productive and effective!

💪🏽Something is better than nothing- temporarily reduce your number of gym sessions over the busy festive period. E.g If you usually go to the gym 4-5x drop it down to 2-3x. This is FAR better than ditching the gym all together and restarting in January!

🚶‍♀️Walking and getting steps in is an easy way to stay active without needing to go to the gym. Go for a walk, park further away, meet up for a walk and talk coffee with a friend, do an activity that involves being active and outdoors!

🤒If you are poorly, do yourself and everyone else a favour and REST! If you try to go to the gym or exercise when you are poorly you will only feel worse, delay your recovery and risk making other people ill! As frustrating as it is, resting is the best option alongside drinking water, eating nutritious food and getting enough sleep!

😣Struggling with motivation because of the darker/colder days? Plan your week out, go into the gym with a training plan, set REALISTIC goals for exercise, get your gym stuff out the night before, stay accountable to someone!

🙅🏽‍♀️ Stop making excuses and having the ‘f*ck it, it’s Christmas mindset’. Christmas is one day of the year and although it is nice to have lots of festive plans, it is NOT a reason to scrap ALL of your healthy habits for a whole month. Drink your water, eat nutritious food, stay active where possible, enjoy socialising and christmas food and drink in *moderation* and I guarantee you will feel FAR better in January!

Online Coaching - Click the link in my BIO or drop me a DM! 📲

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30/11/2022

4 reasons why eating sufficient protein is important! ⬆️🍽️

There are a long list of other benefits to but these are 4 important reasons to make sure you are eating enough protein!

Personal training - Congleton📍💪🏽
Online Coaching - Anywhere 🌎📲

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27/11/2022

Feeling grateful 🫶🏽

This month has been my busiest yet as a PT/coach and the past year has been the happiest I have been in myself😌

I’m so proud of the feedback I get from my clients and the difference I am able to make to their lives.
The fact that most of my new clients come through referrals makes me very proud of the reputation I have built for myself and the trust people have in me to help them work towards their goals and help improve their physical health, mental health, lifestyle and mindset 😌 Grateful to every single person who has reached out to me for coaching & those who have supported me 🥰

Like many people, I don’t give myself enough credit for how far I have come especially when I was in a pretty bad place a few years ago with my own mental health, so this is a reminder to myself and others to be proud of how far you have come, don’t stop working on yourself, towards your goals and dreams and if you are struggling things DO GET BETTER, the dark times will pass and there is ALWAYS hope. Things will fall into place if you believe in yourself and don’t give up ✨

Info regarding PT SESSIONS AND ONLINE COACHING ⬇️

I am currently fully booked for evening PT sessions and have a very limited amount of morning/daytime slots available. If you are thinking of starting in the new year, please get it touch asap to reserve a slot. I also have a waiting list for evening sessions which I can add people to if something becomes available!

I will also be posting details of my new year online coaching programme soon (6 slots available) which I am super excited to be offering to new clients!

Personal training - Congleton📍💪🏽
Online Coaching - Anywhere 🌎📲

22/11/2022

Amazing progress from my PT client! ✨

Her confidence, strength and knowledge of training and nutrition has rocketed alongside these amazing body comp results! 🚀

Looking forward to seeing her progress continue as we focus on building muscle and strength! 🙌🏽

Personal training - Congleton📍💪🏽
Online Coaching - Anywhere 🌎📲

21/11/2022

MONDAY REMINDER ‼️ A night out/meal out/weekend away will not make or break your progress 🙅🏽‍♀️

What you do afterwards will💁🏽‍♀️

Did you have a few drinks this weekend? Did you go out for a meal and have desert? Did you miss a workout? Did you ‘overeat’?

Do you now feel guilty, like you need to restrict your your food intake for the next week, fast until midday, cut out carbs, do lots of cardio to make up for it?

5 THINGS THAT YOU SHOULD DO INSTEAD….

1️⃣AVOID OVER RESTRICTING OR FASTING
Over restriction and fasting as a result of overeating and ‘food guilt’ after the weekend is the worst thing you can do. It is likely to result in a cycle of overeating/binging and over restriction. This will have a negative impact on your relationship with food and progress. Instead focus on eating nutritious meals evenly spaced throughout the day.
2️⃣GET BACK TO YOUR USUAL ROUTINE ASAP- It will not be the meal/a few drinks every now and then that will derail your progress, it is how you handle the period AFTERWARDS. The sooner you get back to your usual routine the less impact it will have
3️⃣DON’T FALL INTO THE ‘ALL OR NOTHING MIDSET’ - If you have 3 main meals a day, each week you are having 21 main meals. If you eat out for 1 or 2 of those meals and ensure you make mindful choices this is not going to undo your progress. What WILL impact your progress is having a meal out, thinking you have ruined your progress and continue to eat unhealthy meals
4️⃣PLAN AND PREPARE- Get ready for your for your week ahead so you don’t waste half the week getting back to it! Make a clear plan of training and meals.
5️⃣BE GRATEFUL FOR THE TIME SPENT WITH FAMILY AND FRIENDS MAKING MEMORIES- You do not need to sacrifice the things you love and spending time with the people you love to make progress.

Remember, you are a human, not a a robot, don’t expect yourself to be perfect!

If managing your social life & having a good relationship with food whilst working towards your goals is something you struggle with, click the link in my BIO to find out more about my coaching. This is exactly what I help people to overcome ✨

18/11/2022

My client first got in touch with me because she wanted to break the restriction/binge cycle…

The main focus for the past few months has been improving her physical health, improving her mindset, breaking the binge/restrict cycle and achieving the balance between enjoying life and maintaining a body composition she is comfortable and happy with ☑️

Over the past 3 months she has:

-Regained a consistent menstrual cycle
-Broke the cycle of overeating and restriction
-Reducing the power of ’trigger’ foods and labelling foods as ‘good’ and ‘bad’ or ‘weekday foods’ and ‘weekend foods’
-Reduced anxiety/stress at social events which involve food
-Made great physical progress with consistent training and nutrition
-Doing the type of training she enjoys most- we added in some ‘hypertrophy’ based leg training to build her legs/glutes (which has clearly worked!!)
-A structured eating pattern (eating regular meals) to ensure she is eating ENOUGH to prevent binging/overeating on the weekends
-Reduced food focus

Looking forward to seeing her progress as we move into the new year and onto some new goals!

Are you stuck in a similar restrict/binge cycle? Want to improve your relationship with food and find BALANCE? Get in touch and lets chat! 💬

Click the link in my BIO or drop me a DM📩

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14/11/2022

A successful 3 month holiday recomposition phase for my online client 💥

Safe to say we achieved the goal and fantastic physical results with some serious muscle growth but he also achieved:

-Increased strength in the gym
-Consistent training despite having a very busy work life
-Improved attitude towards nutrition and how to build healthy, maintainable lifestyle habits
-A better knowledge of nutrition, training and how to optimise results

Online Coaching - Click the link in my BIO or drop me a DM! 📲

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05/11/2022

4 things to remember when working on your mindset towards exercise 💭🔑

The better your mindset is towards exercise, the more likely you are to enjoy it, keep it up and see/feel the benefits! Everything starts with your mindset.. the results will follow 😌

Personal training - Congleton📍💪🏽
Online Coaching - Anywhere 🌎📲

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27/10/2022

If not now, then when?

Its almost Novemeber.

You might be thinking ‘I may aswel wait until Jan to start working towards my goals’

‘November and December will be too busy’🤯

But if not now, when?

It can actually be better to start building good habits and making changes to your lifestyle when you ARE busy… this is because you can learn to build these habits into your lifestyle.

If you wait until the ‘perfect’ time to start when life is less hectic what are the chances you will maintain them when things become hectic in future… you haven’t learnt how to juggle everything!

If you can learn and practice navigating social events, a busy work schedule whilst working towards your goals this will give you a far better chance at maintaining them long term!

You don’t need go be all of nothing, miss out on social events or give up the things you love. Its about finding a ⚖️

Ask yourself, and be honest with yourself…are you just making excuses and putting it off?

Want to make a change NOW and stop delaying the results you want? ⬇️

Dm me or click the link in my BIO and lets navigate the busy festive period together so you go into the new year feeling positive, having built good habits and structure in advance 🙌🏽

Personal training - Congleton/OSJ📍💪🏽
Online Coaching - Anywhere 🌎📲

DM or click the link in my BIO and lets chat about your goals! 💫

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Achieve with Amy. Personal Training and Online Coaching.

07/01/2023

04/01/2023

28/12/2022

12/12/2022

30/11/2022

27/11/2022

22/11/2022

21/11/2022

18/11/2022

14/11/2022

05/11/2022

27/10/2022

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