Inspire Fitness and Personal Training

01/01/2023

Happy New Year!

It’s easy to get caught up on all the quick fixes out there at this time of year and end up going all “zero to hero” but for most of us it’s usually unsustainable.

If last year was a bit of a right off, and this is the year you plan to make positive changes to your health and well being then here’s some top tips that have worked well with clients in the past and will stop you throwing in the towel by the end of January.

❌ Don't starve yourself in the hope that you will be able to maintain a mahoosive calorie deficit. It will make you cranky and hell to live with (not good if you have a full household at home either!)

❌ Don't juice cleanse or detox or drop a whole food group because an Insta celeb did it and it worked for her... unless said food group has become a Toblerone - then yeah... you can probably drop that one! 🤣

❌ Don't "Beast Mode" yourself with excessive amounts of cardio/HIIT - it will only make you knackered and hungry - even more so if you are in a huge calorie deficit (see first point!)

✅ Do spend time finding your “why” - think about the real reason why you want to make a change. Understanding your why will keep you on track when the changes start to feel tough.

✅ Do start with one habit change that will make the biggest difference. For most of us that likely means ADDING more fruit and veggies into our diet. Then once you’ve mastered that one habit with consistency, layer on a second habit.
And so on.

✅ Do make your habit change something you are at least 90% confident you can do.

✅ Do keep moving - walk your 10,000 steps, get up from your desk at regular intervals.

✅ Do some regular exercise - at least 3 times a week - find something you enjoy.

✅ Do work on your stress and sleep this year. Managing stress and getting adequate sleep has a huge benefit on our overall health and wellbeing.

✅ Learn to enjoy the process and practice it daily - we get good at things through repetition. Put in your reps!


❤And finally - Keep showing up for yourself - you are worthy.

Make 2023 your year! 😃💪
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https://inspirefitnesspt.co.uk/

20/06/2021

This is Elaine's story:

"I joined Adele’s ‘team’ in January 2021 as had lost my motivation fitness wise and needed someone to guide me to get back on track.

As with a lot of people, lockdown slowed everything down for me - no more walking up and down to school, dashing to the office or running the kids about. Even the exercise bike started to collect dust!

I’ve never really been one to weigh myself or take measurements but tend to go on how I feel. I also have my old walking trousers - and when they start to get a bit tight that’s my gauge to take action.

Adele has been great! She managed to tap in to what I needed without making too many drastic changes to my lifestyle.

I was warmly welcomed in to her community, and as it was still during lockdown, I adapted to the zoom classes that were on offer.

I enjoyed the weekly group online sessions led by Adele (she even persuaded me to do the 7am classes!) and she provided access to lots more fitness opportunities and nutrition challenges which gave me the flexibility to do as much as I wanted.

Now we have started the meeting in person sessions I have the personal 1-1 input at her studio as well as the chance to meet up with the rest of the group through Zoom.

I feel so much healthier and stronger than I was in January and have a lot more energy to deal with life getting back to normal again.

Even though I've not taken any measurements my shape has definitely changed... I now need a belt for my walking trousers!

I am really glad I made the decision to work with Adele - as well as being a good friend she’s put the spring back in to my step!
Thanks Adele x"

Not only is Elaine fitter and stronger and feeling more confident - the other week she also nailed her first full press up!
Go Elaine!!! 💪🤩

https://inspirefitnesspt.co.uk/

02/05/2021

𝗪𝗢𝗪!!

𝗪𝗵𝗮𝘁 𝗮 𝘄𝗲𝗲𝗸 𝘁𝗵𝗮𝘁 𝘄𝗮𝘀! 🤸‍♀️🏋️‍♀️
I've loved seeing all my lovely clients in person at the studio again. So proud of everyone in the Inspire Group for staying active, fit, strong and healthy during this last year!

𝗔𝗻 𝗲𝘅𝘁𝗿𝗮 𝘀𝗵𝗼𝘂𝘁 𝘁𝗼 𝗟𝗶𝗻𝗱𝘀𝗮𝘆 𝗘𝗺𝗲𝗿𝘆. 👊

Lindsay has worked consistently through the last year on her training and nutrition making lifestyle changes along the way.
And this is the result!

𝗟𝗶𝗻𝗱𝘀𝗮𝘆 𝗵𝗮𝘀 𝗹𝗼𝘀𝘁 𝗮𝗻 𝗮𝗺𝗮𝘇𝗶𝗻𝗴;

* 𝟱𝟯.𝟱𝗰𝗺 𝗶𝗻 𝗰𝗶𝗿𝗰𝘂𝗺𝗳𝗲𝗿𝗲𝗻𝘁𝗶𝗮𝗹 𝗺𝗲𝗮𝘀𝘂𝗿𝗲𝗺𝗲𝗻𝘁𝘀
* 𝟭𝟱.𝟳𝗸𝗴 (𝗷𝘂𝘀𝘁 𝘂𝗻𝗱𝗲𝗿 𝟮 𝗮𝗻𝗱 𝗮 𝗵𝗮𝗹𝗳 𝘀𝘁𝗼𝗻𝗲!)

Her BMI has reduced, fat mass reduced, muscle mass increased relative to her new bodyweight with lots of beautiful muscular shape and tone to show off and🙌 all her metabolic markers have improved. She now has a metabolic age of 35!

Even more importantly than bio markers is that Lindsay is so much stronger than a year ago. 💪
She is more confident, has gained a love of exercise, is doing things she didn't think she could, and is getting her family involved in her journey which is having a positive effect on the the lives of others.
Lindsay has loads more energy, a spring in her step and a whole new level of fitness. 💖

Well done Lindsay!! 👏
You smashed that Covid19 year right out of park!

Happy shopping for a new wardrobe of clothes.
🤩👗👠
https://inspirefitnesspt.co.uk/

21/04/2021

𝗟𝗲𝘀𝘀 𝗧𝗵𝗮𝗻 𝗮 𝗪𝗲𝗲𝗸 𝘁𝗼 𝗚𝗢!

And both the Inspire Fitness members (and myself) are looking forward to getting back to training in the studio again. Throwing pieces of iron around and having some banter in person this time!

If you've not managed to train over the last while, maybe you lost your mojo or maybe life stuff felt all consuming, don't dwell on it, you're not alone, here's some top tips to get you back into the gym again:

✅ Firstly, why wait until Monday? Start right now - ease yourself in with some bodyweight exercises at home. Bodyweight squats whilst waiting for the kettle to boil, press ups whilst the shower heats up, a plank during the advert breaks, a brisk walk in your lunch break.
This will help retrain some of your movement patterns and help ease you in so you won't be as sore after your first training session back. And you will have taken the first step big step which is always the hardest! Go you!! 🙌🙌

✅ Secondly, when you do get into the gym, don't try to do all the exercises you didn't do over lockdown in one session! No going all "beast mode" on yourself in the gym. Pick 4-6 exercises you enjoy and do 3 sets. That way your first session will be an enjoyable one and you will be more likely to want to go again.

✅ Thirdly - Set yourself up for success by reducing the weight you would normally lift to around 50% or even just bodyweight if that feels good for your body right now. This will help reduce any DOMS - delayed onset of muscle soreness the next few days after. Make your first experience a good one. Not one that you can't walk after for three days! ❌
Then you can add weight over the next few weeks.

✅ Fourthly, on leaving the gym whilst your endorphins are high and you feel invincible, immediately take a minute to diarise another couple of sessions. Make a commitment to return by remembering how good it felt to make time for yourself to work on your goals.

✅ Lastly, reward yourself - maybe not with a choccy woccy, latte, frappy, syrupy, doo dah, what-not, at the cafe, but maybe more with a virtual high five, a meet up with your friends, read a book, book in for a beauty appointment, buy some lovely shower gel to take to the gym or a fancy scrub, a new cookbook. The choice is yours.

And finally - be proud of yourself - you showed up, you did the work, you're are on your way back to finding you again.
And that is EPIC! 🤸‍♀️💪🏋️‍♀️

At Inspire Fitness I help busy women navigate midlife, get off the diet and exercise rollercoaster and into the best shape and health of their lives, gain more energy and feel confident by simplifying nutrition and exercise to achieve long term results.

14/03/2021

𝗧𝗵𝗶𝘀 𝘄𝗲𝗲𝗸 𝘄𝗲 𝗰𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗲 𝗦𝘁𝗿𝗼𝗻𝗴 𝗦𝘂𝗲! 💪

Sue has been with me since the end of 2018, had never lifted weights before and was new to the gym environment.
Sue's original goals were to get strong, gain confidence and to lose excess weight as she was finding it challenging trying to fathom out how to do it on her own.

Since then Sue has worked consistently on her health and wellness and has lost 11.3kg (just under 2 stone) to date! And maintained that weight loss during a very challenging year!

Sue has done this by continuing to focus on small daily habit changes in her nutrition and lifestyle. And training consistently getting stronger over time and it's working well for her!

In addition to the physical changes in her body composition (ie: gaining muscle and losing fat) she has also gained strength - and is able to Deadlift her own bodyweight with ease, perform full press ups with excellent technique, throw kettlebells around as though they were a rag doll and her strength gains have carried through to her running too, smashing all of her park run PB's over the last couple of years too! 🏃‍♀️

The changes she has made have been manageable and sustainable and she hasn't had to give up all the things she enjoys to get results.

- Sue loves the feeling strong brings to her life. ❤

- She tells me that lifting weights helps her feel calm and grounded after a session. 🏋️‍♂️

- She has more energy, more confidence and feels good about her strong body. 👊

Well done Strong Sue. 💝
What a woman! 💪
Crushing it!





https://inspirefitnesspt.co.uk/

08/03/2021

International Women’s Day.

So proud of this group of strong women 💪 and all that we stand for.

Showing up for themselves and putting the work in during the most challenging of years.

“One woman can make a difference but together we can rock the World”
❤️



#

03/03/2021

This is Inspire Fitness Member Lorna.
Lorna was stuck in a rut when she first came to me.

Here's some of her feedback from a recent client survey:

We find out what Lorna's goals and obstacles were when she first came to me for help and how we worked to overcome these.

Lorna has been me for over 2 years. During this time we have continued to work on her overall health and fitness, getting stronger even during this last year of the pandemic!

This is how Inspire clients get incredible results and feel great!

27/02/2021

𝗧𝗼𝗱𝗮𝘆 𝗶𝘀 𝗡𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗗𝗮𝘆!
𝗪𝗵𝗮𝘁 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗱𝗮𝘆! 😉💪

Protein are the building blocks of life. We are made of protein.
This is probably up there as one of the most important habits to nail if you are trying to lose excess weight and can be a total game changer especially if your protein intake is low.

💪 Our muscles tissues are made up of protein.
We need it in our diet to ensure we can maintain lean muscle tissue whilst being in a calorie deficit.
💪 We also need it in order to build new muscle tissue, recover from training and it is also fundamental to shape change.
💪 Protein helps replace worn out cells, transports various substances throughout the body and aids in the growth and repair in cells. Protein is the chief component of the skin, muscles, organs and glands.
💪 Protein contains 4 calories per gram.
💪 Consuming around a third of your total daily calorie intake from protein will help with your body composition - ie: help you get leaner.
💪 Adding more protein to your diet, alongside resistance training, will help you get that toned, sculpted look that many of us look to achieve.
💪 Including protein in every meal will prevent you going hungry, maintain your lean muscle mass (improve the toned look) and help prevent snacking and overindulging.
💪 It helps support your immune system, healthy metabolism, good athletic performance in the gym, promotes satiety (feel fuller for longer due to the rate of digestion and the fact that the body has to burn more calories to simply digest it), and consequently helps you manage your body weight.
💪 If you are training and in a calorie deficit then the "optimal" amount of protein will be in the region of 1.5g per kg of weight. So for someone weighing 100 kg the optimal protein would be 150 grams of protein per day.
💪 There is no need to weigh your food (unless you want to) but in general aiming for protein the size of the palm of your hand at every meal is a pretty good way of ensuring you are some way to getting enough protein in your diet.

High protein sources include lean meats such as chicken, turkey, lean red meat.
Also eggs, quark, skyr yoghurt, greek yoghurt, cottage cheese, high protein cheese, fish, tuna, eggs, tempah, tofu, legumes, soy, rice and beans, quourn, satien, chai seeds, flax seeds, lentils, legumes.
And you can even find lentil, chickpea and spelt pasta. Pea protein flatbreads and bagels.
And finally you can also supplement with whey protein powder (or pea protein) (which you can add to things like shakes, porridge at breakfast etc)

Even if you don't currently use a tracking method aiming for protein the size of the palm of your hand three times a day is a pretty good way of ensuring you are some way to getting enough protein in your diet.

I'm off to have my scrambled eggs and turkey bacon on a wee warbutons protein bagel. 🥚🥓

What's your favourite source of protein? 💁‍♀️

Our bodies crave protein. Here's a look at how one of the body's most basic building blocks works.

25/02/2021

Throwback Thursday!

And this time it's Fiona getting stronger!

This was taken over a year and a half ago and Fiona is still with me.

Maintaining her strength, health and fitness with consistency during Lockdown and working towards her wedding in the coming months!

This is how Inspire clients get incredible results and feel great!

24/02/2021

The power of PAUSE;

PAUSE:

Life is pretty stressful especially during a global pandemic!
Family life, being a parent, carer, home schooling, pivoting your business to navigate the Lockdown whilst still trying to make time to look after your own health and fitness too.

Life feels stressful right now.

When was the last time you paused for breath?

I don't mean grabbed a coffee and caught up on some emails or scrolled through Facebook whilst walking.

- I mean properly paused.

When was the last time you became present in the moment, looked up from your phone or device and simply dialled into what was happening within you and around you, your thoughts, sounds and even became aware of how you were breathing?

Often when we are stressed we breathe shallow and into our chest. When we breathe this way our body creates tension in other areas of the body such as the neck and shoulders and the body remains in a state of stress.

When we pause all sorts of things happen:

** When you pause you can take time to focus on your breath, breathing deep and full into your diaphragm. Fill your lungs feel it reduce your heart rate, relax the muscles, reduce your stress, bring you back to yourself.

** When you pause and count to 10 before eating something you gain some awareness of what's going on in your body and the situation.
You can question your decision as to whether you are genuinely hungry or perhaps you are eating something out of habit or eating emotionally to mask something else that won't be resolved by food.

** When you pause and dial into your exercise you bring mind body connection as to which muscles are being used which will help make your workout more effective and enjoyable.

** When you pause before answering you improve your listening skills. Pausing gives you a chance to take in the information, gain a moment of clarity so that you can either ask more questions or respond appropriately.

** When you pause to take stock of a situation, it brings calm to your nervous system and rather than react you get to make a conscious decision as to what to do next.

Allow yourself a PAUSE today.

When will you take time to pause today?

https://inspirefitnesspt.co.uk/contact-us/

24/02/2021

PAUSE:

Life is pretty stressful especially during a global pandemic!
Family life, being a parent, carer, home schooling, pivoting your business to navigate the Lockdown whilst still trying to make time to look after your own health and fitness too.

Life feels stressful right now.

When was the last time you paused for breath?

I don't mean grabbed a coffee and caught up on some emails or scrolled through Facebook whilst walking.

- I mean properly paused.

When was the last time you became present in the moment, looked up from your phone or device and simply dialled into what was happening within you and around you, your thoughts, sounds and even became aware of how you were breathing?

Often when we are stressed we breathe shallow and into our chest. When we breathe this way our body creates tension in other areas of the body such as the neck and shoulders and the body remains in a state of stress.

When we pause all sorts of things happen:

** When you pause you can take time to focus on your breath, breathing deep and full into your diaphragm. Fill your lungs feel it reduce your heart rate, relax the muscles, reduce your stress, bring you back to yourself.

** When you pause and count to 10 before eating something you gain some awareness of what's going on in your body and the situation.
You can question your decision as to whether you are genuinely hungry or perhaps you are eating something out of habit or eating emotionally to mask something else that won't be resolved by food.

** When you pause and dial into your exercise you bring mind body connection as to which muscles are being used which will help make your workout more effective and enjoyable.

** When you pause before answering you improve your listening skills. Pausing gives you a chance to take in the information, gain a moment of clarity so that you can either ask more questions or respond appropriately.

** When you pause to take stock of a situation, it brings calm to your nervous system and rather than react you get to make a conscious decision as to what to do next.

Allow yourself a PAUSE today.

When will you take time to pause today?

https://inspirefitnesspt.co.uk/contact-us/