ACM Personal Training

14/03/2025

The real transformation you’ll see, is from inside.

Life is challenging enough; why do we need to throw a transformation challenge into the mix?

A transformation picture makes us think that we were broken before. That something was so wrong with us, that we needed a complete identity overhaul. That there is a distinct “end” finish line to this journey. Or that we will only be happy if we’ve completely changed how we look on the outside.

Whilst we can aspire to aesthetic/physical change, when we pin our entire identity on how we look, things become very destructive. The idea that we need to change everything that we see in the mirror, leads us to never being happy. Because the entire idea of “happiness” is based on something we can’t measure. It doesn’t hold emotional meaning to us.

So many people I work with come to me striving to improve themselves. It’s only when we dig a bit deeper, do they realise that improvement means so much more than what a mirror can show them. 💕

So I’m asking you…

Before and after aside. No naked photos in sight. No huge transformation challenges. No pictures taken to promote someone else’s product for them.

Which changes would you add? What have you seen in yourself that even if you took 1,000 pictures, you wouldn’t see?

Those deep rooted changes. The things really valuable and meaningful. Something you’ve accomplished that only words will describe?

I’m proud of you x

03/03/2025

5 things I remind myself often ⬇️

Because sometimes, we need to repeat things frequently and regularly before they become easier to accept! Body image is something we can always be working on and improving in some way!

It fluctuates often. Changes overnight. One day we feel UNSTOPPABLE AND FIERCE, the next, not so…

Which is why it’s important to see it as a partnership and work together with your body and brain. Listen to what it’s telling you. Work on concerns you’re having together. See it as something that needs frequent check-ins, to touch base often and create a level of understanding.

This is the coaching approach I take with my VIPS ✨ (people who work with me). If anything in this post helped, click save for later!

My DMs are always open for a 💬 💌 if you’re struggling with body image, self confidence or finding your feet with training! No questions a silly one, we all start somewhere x

03/02/2025

Things I’ve seen so far this year that 🥰

Also things I’m giving myself a strong reminder of going into Feb. These are my personal visual reminders; maybe one might land with you too 🩷

Art and pics are how my brain responds, processes, learns and remembers best. So when we are trying to make change or challenge something particularly hard, it makes sense to play into how we learn best!

Because the more attractive, memorable and “easy” we can make things, the more likely we are to stick at them.

Plus, cute wallpaper pics x

22/01/2025

Last week, I was having a MEH week.

I felt overly aware of my appearance, really self conscious, which made me feel anxious. Anxiety and stress >>> my body reacting in ways that made me feel even worse.

But the first thing I reminded myself, was to be rational. Then that it was temporary; rather than an emotion I allowed to consume me often.

So I wanted to share some tips I tried myself last week. Things to try on those days where you’re just not feeling 💯

Because these days, weeks, moments happen.

They’re often part of the process when you’re a person who is looking to change their body, lifestyle or habits in some way. You’re going to have days where you just feel like the mirror is not your friend.

Acknowledge the emotions, allow yourself time to process them but don’t ACCEPT it. Try to think about what might have caused them, how these emotions make you feel, what you can do about them and how you can learn from this.

You don’t need to LOVE your appearance all the time.

But having body neutrality, positive overall body image and self-respect means you can find a way out of these “meh moments”.

08/01/2025

One week into 2025 and already wondering how you’re going to make this fitness thing “stick”?

Try these 8 tips ⬇️ to help you continue working towards your fitness goals this January (and beyond!)

1. Find movement you enjoy, not exercise you feel you should be doing because it’s cool, trendy or everyone else is. Reframe the word exercise, to movement and training. Then start to identify as someone who is active and a movement person!

2. Time block movement and training as you would work or social occasions. If these things are important to you, make them non-negotiable.

3. Change ONE variable at a time. If you go for a complete life overhaul overnight, it’s unsustainable. Baby steps consistently create positive change!

4. Go in with a plan of action. Understanding why you’re doing things, what you’re doing and having direction means you’re less likely to feel lost. Having a programme, coach can help here.

5. Remember fitness, health and training is a lifestyle choice and a long term thing. There are no shortcuts, quick fixes or overnight successes. Be realistic with your expectations!

6. If you’re setting goals or intentions, ask yourself if it is really something you find important. Having real value to your goals means you’re more likely to stick at it when things start feeling challenging. Ask yourself if the goal, is really a goal, or just a fly away comment!

7. It’s okay if you don’t love going to the gym- but you should find the least path of resistance to make change easier. Make it as attractive as possible, reduce risk of avoiding it and create accountability to yourself. Find a gym you like, listen to decent music, wear what’s you feel comfortable in, find friends to go with, join a class you enjoy.

8. Stop making your entire reason behind sessions and training, to burn calories. Go to the gym to get stronger, fitter, more stable and to BUILD in some way.

31/12/2024

Your girl enjoys a bit of Microsoft word art in the AM ❤️

Also bloody love a quote that hits and sticks! 18 things I’ve seen and liked this year; some may say that’s too many and overkill. But it was hard narrowing it down to just this. Apparently i love filling my camera reel with pictures of quotes, words and art ✨

Which is your favourite that you’ve seen this year? Each of these definitely lands for the year just gone.

29/12/2024

I’d like to move it, move it… 🎵

Hands up if you know what day it is? Does anybody know? Asking for a friend.. 🤷🏼‍♀️

We often have a bit more time and a bit less routine over the holidays. Off work, children off school, university holidays and for some of us, the gym may be closed or open at weird times.

Which means we might need to be more creative with how we fit activity into our days. Something I recommend with my VIPs, is to stay active in some way over Christmas. Movement is powerful!

Exercise or movement should be a part of your day because of benefits it brings us. For the positive impact and how it makes you feel. Movement can be a time to focus on you, stress relief, social activity and can provide some structure into what can otherwise be a hectic time of the year ✨

It’s important to remember here, that this activity, exercise or movement IS NOT to burn off calories, undo damage, or as a form of punishment 💯❗️

It isn’t something we do out of negativity and feeling we have to “make up” for decisions we’ve made over Christmas.

Here are some ideas for mindful movement when you might want to do SOMETHING ⬇️

~Go on a walk with family or friends
~Grab a mate to train together, a class or run club
~Try something new; ice skating, bowling, dancing
~Get family involved & make fitness fun
~Use the time to visit a new gym, exercise or class
~Take time away from the madness for a home workout
~Walking the dog
~Suggest a coffee & walk catch up rather than the pub
~Take a day trip somewhere for a hike, cycle or walk

What other things do you enjoy doing around this time of year?

18/12/2024

POV- your gift to yourself this year 🎁

You unfollow, delete & remove anybody from your feeds or life who tells you that you need to earn your Christmas dinner. Or that you’re not dedicated enough.

You’re going to see lots of sh*t online about…Some of the things I’ve already seen are 🤯

Let me stand up as Santa’s little helper to tell you now…these are not true.

~ YOU DON’T NEED TO damage control or diet pre-Christmas.

~ YOU DON’T NEED TO be grinding now to build up an appetite or earn your Christmas dinner.

~ YOU SHOULDN’T feel like in order to enjoy yourself, you need to bank loads of calories, fast, avoid other meals, fast or not eat what you really want.

~ YOU ARE NOT a failure if you can’t stick to your normal routine because of other commitments or priorities.

~ YOU DEFO DON’T need to swap all your favourite Christmas foods for “healthier versions”.

~ REMINDER THAT any activity, exercise, training you do in December is NOT to burn extra calories.

~ The only goal you can have in January, is to jump onto a weight loss or diet to “beat the Crimbo bloat”.

~ FEEL YOU CAN’T stick to a routine if it’s what makes you happy. Just because everyone else wants to go into hibernation mode, doesn’t mean you have to to fit in.

When you’ve committed to living a healthier lifestyle or improving fitness, it should be a long term, sustainable project. Which means a couple of weeks out of the normal routine, eating different foods, different priorities or enjoying yourself, WILL NOT affect your progress.

Be smart and accountable to the things
you decide to do. But be just as smart and intentional about the things you decide not to do.

MY VIPs know this as we work hard year round to build healthier relationships with themselves. If you need any help navigating these tricky sticky situ’s, DM me and let’s chat! 💌

12/12/2024

Feeling like a snack 🍓🍑🍿🍫

It’s that time; supermarkets are STACKED with snacks, sharing tubs and “festive nibbles”.

You go in to Tesco’s for milk and coffee; you come out with Celebrations, Twiglets, Reduced to clear mince pies and 3 packs of Pringles because they were on offer.

It was a “Snack-Ccident”.

The amount of times I’ve heard people proudly say “Look at my food diary, I didn’t snack this week, I was good” or get embarrassed for telling me they need to have something snacky mid afternoon.

Let’s clear something’s up.

~ Hunger isn’t a shameful/bad thing. There’s a difference between mindless and endless snacking or having a preplanned, nutritious snack to tide you over.

~ Snacks/small meals can be a fuelling strategy. A pre-training snack can be the difference between going into your session feeling fuelled or zapped.

~ Small snacks throughout the day, can be a handy tool for helping us avoid overeating at meal times or late at night due to being super hungry. Banking calories through the day for an evening binge isn’t healthy.

~ It can help stabilise blood sugars; essential for people who suffer from diabetes, pregnant or get frequent drops in blood sugar (please get checked with your GP).

~ There’s no right time to have a snack. Sometimes it’s a good idea to plan it into your day to both give you energy for what you’ve got planned after that (training, sports practice, afternoon of work). But also to give you chance to account for it if you are tracking calories.

~ There’s no right or wrong size or type. As with most things in nutrition it’s person dependent and should be what works for you and your current nutrient goals/requirements. What one person sees as a snack, others see as a small meal.

~ Snacks often need to be convenient or at least planned, to save time or grab on the go. If you’re buying them ready; nutritious pre-portioned can be a life saver. Single bag servings of popcorn, oatcakes, popchips, porridge pots, protein bars, snack portions of dried fruit, vegetable sticks, yogurt etc.

Just as with most things, snack smarter not harder ✌🏼✨

03/12/2024

Why is protein so damn popular in the fitness industry?

Is protein all it’s cracked up to be?

It’s a bit of a buzz word in fitness, but rightly so because it’s the food group (macronutrient) most often overlooked.

It’s the only macronutrient (asides from vegetables and fruit) that I get my VIPs to track. Simply because, quite often we just don’t get enough. Especially if we are looking to be more active, train harder, build muscle or get stronger.

Doesn’t mean chugging a protein shake as soon as you’ve finished your final rep. But it does mean being more mindful about building your meals around protein, looking for ways to sneak it in as a snack or prioritising it more.

Why? Here are a few reasons ⬇️ ( none of them include eating protein so you’re too full to eat other “bad foods”)

Helps to repair and growth of damaged muscle tissues

The growth of skeletal tissue, organ tissue and skin cells (especially for females who may be pregnant or considering it down the line)

Maintaining your bodies muscle mass (especially for women or as we get older!)

Hormone regulation; keeps our bodies ticking over as they should be

Can be used as a last resort energy source if other sources are totally depleted

Production of antibodies to fight off infection

Keeps us feeling satiated and fuller

Important during the digestion process of other food sources

What’s your favourite way to boost the your protein intake each day?

30/11/2024

Just a few things I wish I’d known way back when I first started training and going to a gym.

Things I want to remind you OR for you to know before you start your own fitness journey. 💪

- Your goals don’t and shouldn’t be the same as everyone else; you’re an individual.

- You can lift, run, bike, yoga, football at the same time it doesn’t have to be one or the other!

- Your gender doesn’t decide your training. There’s no magic exercise that you have to do just because you identify as “x”. The magic in training is adherence.

- Follow a programme. Please.

- Things take time. Avoid the trap of jumping ship and changing things, just because “you’re not seeing results”. Things are happening. Trust.

- What you do outside the gym is just as if not MORE important than what you do in your session. Gym = stimulus for adaptation. Outside gym = growth.

- Try not to focus on the end goal. You have so many things to celebrate along the way! Small wins count.

What else would you add? 👇

11/11/2024