Avia Surrey PT

Avia Surrey PT Personal trainer, indoor 🚴🏼‍♀️ instructor health & nutrition coach.

Let's talk about Fibre. Only around 4% of UK adults hit the recommended 30g of fibre a day.      Four percent. That’s ti...
19/11/2025

Let's talk about Fibre.

Only around 4% of UK adults hit the recommended 30g of fibre a day.   
   
Four percent. That’s tiny and it explains why so many people struggle with digestion, energy dips and cravings even when their training is consistent.   
   
Fibre isn’t a trend. It’s a small, everyday habit that supports:   
• digestion   
• fullness   
• stable energy   
• gut health   
• recovery   
   
Food always comes first.   
Think oats, berries, wholegrains, beans, lentils, veg, these are the real foundations.   
   
But if you’re someone who:   
- eats on the go   
- doesn’t love veg   
- has a small appetite   
or just struggles to reach 25–30g consistently   
then something like Artah Fibre Essentials can be a simple top-up. Not a fix, just an easy add-in.  
   
If you want my Everdare Fibre Boost Cheat Sheet, just DM me FIBRE and I’ll send it over.

Let’s talk intensity because soreness isn’t a progress report.  You don’t have to crawl out of the gym to get results. B...
11/11/2025

Let’s talk intensity because soreness isn’t a progress report. 
 
You don’t have to crawl out of the gym to get results. But you do have to train with intent. Too many people stop when it gets uncomfortable, not when it gets effective. 
 
Here’s your quick gut-check 👇 
- If you can chat through the set → too easy 
- Last 2–3 reps slow down but form stays tight → perfect 
- If you’re wrecked for three days → too much 
 
That middle ground? That’s where the magic happens. 
 
Here’s the science bit: 
💪 If my client’s goal = get stronger (lift heavier, better performance) → we focus on load, technique, moderate reps, I don’t burn them out on ever set.  
🔥 If my client's goal = build muscle/hypertrophy (shape, aesthetics) → I incorporate sets closer to failure (within reason) but we manage recovery.  
 
You don’t need to hit failure every time. 
You need consistency, load, and good form under fatigue. 
 
Slow, solid reps. Smart recovery. 
That’s how we build strength that lasts.

Half term. Work calls. Client check-ins. Family time.       Some days feel like a sprint.       It’s ok if the plan isn’...
29/10/2025

Half term. Work calls. Client check-ins. Family time.    
   
Some days feel like a sprint.   
    
It’s ok if the plan isn’t perfect.    
If workouts look different.    
  
If “meal prep” is just making sure there’s fruit and veg in the fridge.    
    
Progress doesn’t need perfection, it just needs presence.    
    
Keep showing up, in whatever way fits today.

I’ve been reading The 5 Types of Wealth and one idea really stuck with me.  We talk so much about financial wealth, but ...
21/10/2025

I’ve been reading The 5 Types of Wealth and one idea really stuck with me. 
 
We talk so much about financial wealth, but the book reminds us that time is the rarest currency of all. The hours we spend with people we love, doing things that give us energy, that’s real wealth. 
 
Because if success costs you your health, your peace, or your connection to the people who matter most, is it really wealth at all? 
 
This came up in conversation with a high performer who’s just joined Everdare and it hit home for both of us. 
 
So I thought I’d share it here, as a little food for thought this week. 
 
Thanks to for the book recommendation and to for sparking the conversation.

Start by eating enough throughout the day.    Build balanced meals, don’t “save” calories.    Your evening self will tha...
13/10/2025

Start by eating enough throughout the day.  
  
Build balanced meals, don’t “save” calories.  
  
Your evening self will thank you.  
  
Fuel smarter, not less.  
That’s the Everdare way ⚡️  
  

Discipline isn’t about restriction, it’s a daily act of self-belief. It’s how you build the energy, confidence and freed...
10/10/2025

Discipline isn’t about restriction, it’s a daily act of self-belief. It’s how you build the energy, confidence and freedom you’ve been craving. Ready to back yourself? 

Get in touch. We're about to get going!

03/10/2025

✨ I have to → I get to ✨ 
 
Shift your mindset and see habits as opportunities, not obligations. Perfection isn’t the goal, progress is. Celebrate small wins, because each step forward counts.  
 
Vague intentions don’t stick. Ask yourself: 
"Is my goal specific enough? Does it truly matter to me?"  
 
To finally break free from unwanted patterns: 
 
✔️Understand the power of small habits 
✔️Learn how to avoid the all-or-nothing mindset 
✔️Implement doable changes that empower you, not drain you 
 
Each tiny step adds up, progress over perfection, every time. 💪✨ 
 
Comment HABIT and I’ll send you a FREE science-backed habit-building guide.





✨ It’s here! ✨For months I’ve been building something I wish I’d had during my most stressful, exhausting seasons of lif...
01/10/2025

✨ It’s here! ✨

For months I’ve been building something I wish I’d had during my most stressful, exhausting seasons of life… and now it’s ready to share.

Introducing Everdare - my 6-week group coaching programme designed to help you break free from survival mode, restore your energy, and finally feel in control again.

💡 What makes this different?
We’ll use a research-backed coaching platform, so every tool, every module, every step is grounded in science, no fads, no guesswork.

📅 We kick off 3rd November, so you’ll be feeling amazing by the festive season, no need to wait for January to hit reset.

⚡ Only 10 launch spots available
⚡ £100 off for this first round

This is your chance to step into your next chapter.
Drop me a DM with “Everdare” and I’ll send you all the details.

The first thing I check with clients? Water.  Yep, before macros, workouts, or “magic fixes” it’s hydration. Being sligh...
27/09/2025

The first thing I check with clients? Water. 
 
Yep, before macros, workouts, or “magic fixes” it’s hydration. Being slightly dehydrated can mess with your energy, focus, skin, digestion… basically everything. 
 
Signs you might not be drinking enough: 
 
Tired AF, even after sleep  
Dry skin or lips  
Headaches or that “ugh, brain fog” feeling  
Constipation  
Dark p*e (yep, it’s gross but true) 
Random hunger pangs that sneak up  
 
Fix? Simple. Sip water consistently. Not a load overnight, just… enough that your body stops grumbling. And in the colder months? Herbal teas count too warming, hydrating, and perfect for cosy vibes 🍵 
 
💡 Pro tip: before tweaking your diet or workouts, double-check your water intake. It’s usually step one for a reason.

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