Frances Fitness

05/03/2023

If you want to drop body fat WITHOUT implementing another fad diet - I have a huge opportunity for TWO people until the end of the day tomorrow (Monday).

Over the past 6-12 months I’ve been working on a method that helps people drop their first 7 Ibs, (consistently), without having to restrict the foods you love.

I’ve even been testing this process with close family and they’ve seen an immediate drop in body fat from this alone.

This is by far the best sustainable fat loss method to date..

AND because I want to see more people losing fat without being miserable during the process, I have decided to implement it for my next two clients.

I will personally be coaching TWO clients 1-on-1 on how to change their body composition and utilise this method to gain confidence not only within themselves but also within the gym environment.

As someone who struggled for years with what to eat to gain sustainable results, I can tell you that this has easily been the easiest method I’ve implemented to keep body fat low.

The best part?

Not only will you receive personalised plans, daily accountability & weekly check ins to get you the results you are after…

I will give you a private 1-1 onboarding session with myself.

Even if you don’t have time to be meal prepping or if you don’t like going into the crowded weights area of the gym, this will work for you.

These two spots will be open until 8pm (UK time) tomorrow, but likely will go in the next 30-60 min.

First come, first serve.

If this is at least remotely interests you, shoot me a DM/private message and I’ll run you through the exact process

14/02/2023

24/11/2021

How to motivate yourself to achieve your goals in this cold weather...

Winter has hit and its FREEZING.

Cold mornings, dark nights.. we basically start work when its dark and finish when it is dark too.

If working out wasnt hard enough to keep motivated now we have to try too with freezing temperatures and dark skies

But dont worry! Here are some tips to help you get through!

1. Change earlier:
On the last hour of your working day get your gym clothes on 1 hour before your shift finishes. You are more likely to go as you will feel like you have already make the first step (the hardest one).

2. Go Straight after work:
No messing around, talking to your friends/partner or chilling on the sofa. It will only make things even harder.

3. Design a new playlist the night before:
Having some motivation is key during this period. Get some high pumping tunes planned and get them in your ears as soon as you finish work! (within seconds!!)

4. Buy new gym outfits:
Black Friday is coming up, get yourself some cute gymwear and you will want to go and wear it!! 🙂

5. Get an accountability partner/coach.
Having someone to hold you accountable is essential. If you know you are going to make 45693758937 excuses... it may be time to book in with someone to make sure you turn up!

Hope these 5 pointers helped!!

If you need help staying accountable this winter follow the link in my bio and we can discuss how i can potentially help you!

P.S BLACK FRIDAY IS COMING UP 😉 (I may have something special ready for you )

Have a fab day x

23/11/2021

3 reasons why you need to start meal prepping…

1️⃣ Do you tend to go more off track in the evenings?

You’ve had a really busy day at work and you just want convenience and comfort?

Prepping your food in advance takes away the possibility of making bad choices at this time!

2️⃣ Saves time during the week

Choosing 2 days to prep will save you time during the week, great if your a busy person

Or if you don’t like cooking much!

Less mess to wash up, less effort in the long run!

3️⃣ You don’t want to constantly track macros.

Lots of people say they don’t want to become obsessed with weighing everything they eat

That’s okay! Do it all in 2 days out of 7 and then the other 5 days you don’t even have to think about it!😍

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22/11/2021

3 top tips if you want to reduce your body fat 👇🏻

1. Sort your macros out! Calories can help you lose WEIGHT, but macros are important for optimal FAT loss!

For example, someone’s body could look completely different if they ate the same calories and they did now but change their macro levels (protein fats and carb)

2. Lift more weight! More muscle will help speed up you metabolic rate meaning you can burn more fat!

3. Use variables throughout a phase. For example cardio can be used as a tool to help stop plateaus when needed. Starting a phase with lots of cardio may not be the best thing as you won’t be able to keep adding on top of that cardio or you’ll be there for dayssssss

Need help with your training and nutrition?

Follow the link in my bio for online coaching 💕

17/11/2021

How my client lost 6.7kg in just 12 weeks 😍👌🏼

Background:
When my client joined the course her goal was to lose a stone and to quit the binging at the weekends.

She also struggled with motivation to workout, especially now it was getting colder too…

What we did:
In order to curb the binging and get the stone lost we applied fun nutritious meal plans that satisfied her sweet tooth cravings.

We applied a fun workout structure to ensure she would enjoy sticking to the plan.

Applying daily accountability coaching ensured that motivation was kept high and the weekend struggles were sorted out once and for all!

Results:
Swipe to see her reaction to losing her goal weight plus a little more!!😍

Liz has a new found confidence and is STILL motivated to carry on, even after 12 weeks… despite not being able to stay motivated for more than 1 week prior.

I am SO proud of this client and you have done so so well! 💕✨

Want results like her?

Head over to the link in my bio or drop me a dm with ‘RESULTS’ today ✨

⁣ps. Stop waiting till the new year.. think how FAR you can be!!!⁣⁣⁣⁣⁣

16/11/2021

5 years ago I would have laughed if someone asked me to get a Five Guys…

I would have probably said “no I’m being healthy I can’t”

All I wanted to do was stick to the plan I had and have no deviations.

I would skip social events

I would add up all the calories before going

I would feel so anxious around the food and everyone too

Forward 5 years and I have never enjoyed a meal so much!!

I have finally found BALANCE.

And that is bloody refreshing after years of restricting, and binging!!

Here’s are my 3 top tips on how to feel less anxious eating out:

1. Don’t treat it as a whole “cheat day” no one needs a whole day of binging if you current meal plan is enjoyable enough.

Have one meal out and get right back to it the next day

2. Change your mindset. - this one burger isn’t going to change my body or set me back.. it’s probably actually giving my metabolism a boost and giving me more legs!🤣

3. Keep this in mind - what would you rather.. eat the food your craving and then move on. Or think about it for the next couple days and end up binging on something else to make up for it?!

(That will probably be more calories ⬆️)

Lots more tips on how to stop binging coming soon btw 😜

Need help finally finding your balance like me and my clients are?

Follow the link in my bio 🥰

15/11/2021

13/11/2021

Low calorie cupcakes!

Drop me a DM with 🧁 if you’d like the recipe 😍

These will be uploaded for my clients very shortly!!💙

Want to build some amazing habits before the new year and eat all the foods you love?

Follow the link in my bio x

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11/11/2021

How to make your waist look smaller!

Start training your back with as much effort as the b***y!

Building a nice toned back will help give the illusion that your waist is more snatched!

Need help with designing a workout plan that suit YOU and your physique?

Follow the link in my bio 💕

10/11/2021

Are you working hard enough?

*let’s just ignore my ugly facial expressions throughout please lol*

How do you know if your working hard enough …

🤪 If you can keep a straight face throughout then you need to go heavier (correct the form first tho)

🤪 If your not wanting to cry on the final 2 reps haha

🤪If the last 2 reps feel like they shouldn’t be the last 2 and you can carry on

🤪If you feel that you didn’t give it 100% of your effort

Look, if your serious about making some real progress then WORK HARDER..

Remember this: your in the gym anyway, it’s bound to be slightly uncomfortable.. you may aswell be very uncomfortable and get results while your at it..

It will save ALOT of time and frustration when you look in the mirror and see barely any changes despite going gym everyday

You won’t need to be working hard for long.. in fact if you put the effort in you can be done QUICKER

Work less, but work HARDER

09/11/2021

My client lost 7.7kg total, knocked 2 minutes off his 10k and now his jeans are falling off.

Going from a size 36 to now his 34 jeans falling off is a massive achievement for my client James.

By following a structured plan in terms of BOTH training and nutrition he was able to make some insane results in just 12 weeks.

Want results like James?

Follow the link in my bio 🥳🥳

www.francesfitness.com

09/11/2021

I gained lean muscle.. and some legs 👌🏼🍑

That’s 7 weeks of consistency, the correct programming and nutrition 💪🏼

Follow the link in my bio to start your journey today ✨

08/11/2021

Is My Fitness Pal (MFP) recommend calories correct?

🤮 MFP recommends 1200 calories which can be seriously damaging not only to one’s metabolic rate but also can lead to binge eating cycles

🤮 The calories are generic. Which is wrong as not everyone with the same height and weight needs the same calories! (What if you have a faster or slower metabolic rate than someone else?)

🤮 The exercise takes off calories… meaning you can eat back the calories you’ve burnt off. NEVER DO THIS.
- The amount burnt it probs not accurate
- This may cause an unhealthy relationship with food!

Moral of the story.. while MFP can be good for tracking your food, you must have the base knowledge yourself on what your doing!!

🤨 Do you know what calories you should be on?

🤨 Do you know what macros you should aim for?

🤨 Do you know when to CHANGE your cals and macros?

Learn first, then implement.

If you need help learning about how to work out properly and monitor your intakes then hit the link in my bio 💕

05/11/2021

04/11/2021

Spend more time picking your next outfit than you do on your own insecurities?

However I see lots of girls do this (yes I do it too sometimes), they put lots of effort into matching their nails, outfits, shoes all to look good but deep down they know they are just covering up their biggest insecurity..

The way their body looks.

Now don’t get me wrong its great to take care of yourself and treat yourself to nice clothes, pamper days etc, but whats the point if girls still feel insecure and unhappy with the way they are looking?

There is way too much time being spent on temporary fixes not the underlying issue.

For me, id rather spend 1 hour in the gym working on my goals and dealing with my own insecurities, actually doing something about it.. rather than spending loads of £££ covering up the problem.

If the same effort was transferred over from hours picking and choosing things to wear into smashing out a sweaty gym session to work on their goals then I guarantee they would be a lot more comfortable in their outfits and own self.

Things take time.. just like it does when you are shopping.. same applys when working on your body to achieve the results you want too..

So girlies.. if you are spending all your time and effort scrolling through PLT, getting your hair and nails done, finding cute outfits in Zara… then ask yourself one thing..

How great would it feel to pick ANY outfit you wanted and not have to worry if your body would look good in it…

How great would it feel to be able to wear something more simple because you would rather show off your new toned physique than the new pretty dress?

How great would it feel to be able to never have to feel insecure about your body?

Many girls come to me and say they are fed up of spending money on things that make them feel great for a day or so but never solve their underlying issue.

Want to learn more? I have 3 spaces available for women who want to make a change once and for all… DM me with ‘info’ to learn more