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Steph Davies Health, Liverpool (2025)

18/05/2023

Are you all or nothing?

My client (and friend ☺️), Sinead was

She’d do really well for a few days then a busy week in work would completely throw her and she’d just leave it altogether

So what’s different now?

Her mindset 💭🧠

It’s taken time, but she’s stayed consistent even with loads of social events on, meals out, drinking etc

So now, even if when she has a busy week in work she just does what she can and doesn’t put too much pressure on herself

Because that’s life after all

Every week isn’t going to go to plan and exactly how we want it to

It’s not black and white like that

Things come up that we can’t control

Work might throw an unexpected deadline at you, you might be ill for a few days, family commitments.. etc etc you get the gist

And so many people come to me with the all or nothing mindset

And that, more often than not, is what’s stopping them from getting results. They think because they can’t do everything to plan and how they want it so they’ll just leave it and “start again the next week”

So what did we do?

We planned each week out and when things came up out of her control, we looked at what she could do instead of what she couldn’t.

We built habits like getting up earlier before work to get a walk in so that no matter what happened that day, the walk was already done

Sinead took control and made lots of little changes that have added up to BIG results

Are you someone who is all or nothing?

Are you not seeing results?

If you’re serious about changing your lifestyle for the long term, message me the word “READY” and we’ll have a chat ☺️

11/05/2023

I hate this expression

Because movement is movement

And SOMETHING is always better than nothing

You’re not an elite athlete

So you don’t have to train and live like one to see results

Yeah, of course, you want to progress and the intensity of your workouts will depend massively on your goals so this doesn’t go for everyone

And I know you want to feel like you’ve actually done something

But! not every workout is going to be amazing and you’re going to love it.

You’ll have days where it’s hard as f**k

And all you can do is turn up and battle through

But you’ve still done it

This is NORMAL and this is REAL LIFE

Social media will have you believing its all rainbows and unicorns and you’ve got to have this crazy intense workout to get something from it🌈🦄

So you come away feeling bad if you’ve had a slower or less intense workout

…Just turn up and do what you can💭

Because consistency will always be better than the odd perfect workout

Some days you’ll smash it, others you’ll have to dig deep and just get through

Let’s normalise the ups and downs of fitness and motivation🫶🏼

10/05/2023

Winning Wednesdays 🤩🤩🤩

So bloody proud of all the girls!! This isn’t even half the wins from this week🥹👏🏼

09/05/2023

Don’t be fooled by the trendy iced coffee vibes 😂😂

08/05/2023

What the wall says 👆🏼👆🏼👆🏼

It literally is YOU v YOU

It’s easy to look at what everyone else is doing and compare yourself to them

But you are your only competition

To be better 1% better than yesterday

Tuesday thoughts 💭💭💭

07/05/2023

The absolute worst case of reaching out to me for help (or not ghosting me when I reach out to you 👻🤣) 👇🏼

Asking for help is scary which I totally get

And it’s probably the fear of the unknown. Not knowing what to expect and whether it’s going to be for you

I’ve always been fit growing up and never needed to ‘go the gym’ because I played and coached netball which kept me fit

So when I wasn’t playing as much, I realised I probably needed a bit of help with what to do in the gym

This was before I had a PT qualification or anything. I had an image of myself as quite fit and sporty so I felt like I had to swallow my pride a bit to ask for help

I started going to Crossfit and I felt like a total novice - which I’d never felt before. It was really out my comfort zone and I felt stupid

But I stuck it out , learnt A LOT and fell in love with lifting weights and feeling strong AF🍑💪🏼

So when I faced this fear and reached out for help my life changed for the better and is a huge part of what’s led me to where I am today!

So I just wanted to let you know that the absolute worst case of reaching out to me for help is that we’ll have a little chat about where you want to be 6 months from now, whether I can help and how the coaching works..

You decide that my coaching isn’t for you… and I’ll still give you loads of free advice and things you can go away and put into action straight away

That’s the worst case!! I’ll still be happy knowing I’ve helped you along the way ☺️

But the BEST case?

If once we’ve had a chat I know I can help you and decide you’re a good fit for coaching & you decide you’d like to work with me

You’ll get life changing results and I’ll teach you how to actually KEEP those results so you never have to do the whole diet thing again

You literally have nothing to lose by reaching out 🤍

04/05/2023

Can I lose weight and still have a social life?

In short, yes you can.

And my whole approach to coaching helps you do that

I teach you how to balance it out across the week and give you the best ways to reduce the impact

The more social events you have on, the harder it becomes but it really depends on what a ‘social event’ is to you

1 persons social event might be 3 spirit/diet mixer drinks & meal at a Turkish restaurant

The next persons might be 8 pints and a doner kebab on the way home

Or it could be a 3 day bender where you’ve hardly ate but the week following consists of you curled up on the couch absolutely knackered, barely moving except to answer the door to your uber eats order

3 very different nights out and hangovers in terms of calories and movement

What I’m trying to say is that it’s VERY individual to you

So yes, you can socialise and enjoy a meal out and drinks but lets be real for a sec, things won’t change unless you’re serious enough about this to make changes

Acting the exact same will keep you in the exact same place as you are now 🤷🏻‍♀️

Join the waitlist to be on my team - link in my bio 🖇️💻

27/04/2023

Why you shouldn’t be obsessed with your scale weight👇🏼

Tasha came to me as she was a bit lost with what to do in the gym and was fed up of yo-yo dieting through slimmers world

These photos show 6lb loss on the scales ⬇️

This looks like more than 6lb doesn’t it?!!!

This is what strength training can do for you ladies 🥰👌🏼💪🏼

Week in week out Tasha was frustrated that she hadn’t lost much of the scales and I kept reassuring her don’t worry it’s definitely coming off because your photos and measurements clearly show it!

⬇️ 4 inches off her waist
⬇️ 4 inches off her hips
⬇️ 3 inches off her bust
⬇️ 3 inches off her upper arm
⬇️ 5 inches off her thigh

Absolutely amazing results 🚀🚀🚀

And what you all want to know.. How did she do it?

👣 Step goal
🍴 Tracking calories
💪🏼 3x gym sessions per week

And the game changer.. ACCOUNTABILITY

If you need someone to hold you accountable, DM me the word ‘READY’ and we’ll have a chat about how I can help! 😊

P.S if you’re on the fence just message! I’m closing my doors to new clients VERY soon and won’t be taking on for a few weeks!

25/04/2023

“Planned the week, stuck to it, got results!”

The girls aren’t messing around 🙌🏼

Summer we are coming for ya 😎☀️

24/04/2023

The best hen weekend for my bestie 🤍🤍🤍

Roll on the wedding 💒👰🏻‍♀️💍

20/04/2023

There’s beauty in the journey🤍

Appreciate & celebrate the fact that you CAN exercise🤍

19/04/2023

Not sure which ones for you? Keep reading ⬇️

A lot of people think online coaching is either zoom classes or a one off programme - it’s not

And they’re always surprised when I explain the amount of value you actually get with 1-1 online coaching

Honestly, I’m not surprised that people get confused - there is literally all kinds out there these days so it’s hard to know how it all works and what’s going to be best for you

So what’s the difference between 1-1 online and having a PT?

With face to face PT you get 1-2 sessions a week where you get through your paces in a boss workout 🥵

But what I found (from being a face to face PT)

Is that the time in-between sessions is where people go wrong

So no matter how well clients did in the session, they wouldn’t always see progress because their actions in-between when they were left to their own devices, was undoing all of their hard work

It’s not just about working out. It’s your food, your sleep, your water intake, your stress levels to name a few.. ALL of these things have a huge impact on your progress

If you’ve got all this nailed down, then maybe having a PT to put you through your paces is what you need

With 1-1 online coaching you have constant contact with me

It’s like having me in your pocket 24/7

And we have weekly check ins where we review your week and make changes if need be

It’s all about YOU - we plan your routine around your current lifestyle so it is completely individual to you and your needs & struggles

So you’ve got structure to your week that actually works for you

The accountability is a game changer - having someone to answer to that’s not just your mate who you agreed to go the gym with

Your smart watch links up so I can see everything and there is no hiding 👀😅

I support you every step of the way - not just in an hour session

And this is where people get unreal results. Just scroll down my page to see a few

There’s a lot more to online coaching so if you’d like more info drop me a DM and let’s chat to see if we’re a good fit 📲

18/04/2023

Finding a routine that works for you..

One of my biggest tips when it comes to finding a routine for you is do something you ENJOY

If you hate the gym, don’t bloody well go

If you hate spinning, don’t do it

Because if you don’t enjoy the exercise you’re doing, guess what? You probably won’t do it for long enough to see any results

Which means it’s not a realistic routine

So when you tell me you find it hard to stick to a routine.. Is that because you’re doing forcing yourself to do things you really don’t enjoy?

Because there’s not a chance I’d be able to stick to something I don’t enjoy

For me.. choreographed classes are NOT for me

I know loads of people who absolutely love them. Not me

So I don’t do that kind of stuff

It’s as simple as that girls.. step 1 is👇🏼

Find something you enjoy!!

12/04/2023

Winning Wednesdays 👏🏼🥹

The girls smashing it 👌🏼🔥

11/04/2023

It’s the “that’s it, I’m cutting all the rubbish out” for me

If this sounds like you👀 let’s chat 📲

10/04/2023

The weather is finally warming up which only means one thing..

Summer is coming!!☀️☀️☀️

So my question is… are you summer ready?

Could you throw a little summer outfit on or your bikini and feel confident right now?

Most people I speak to the answer is no. Most people I speak to are fed up of buying clothes that cover them up rather than the things they actually like

Does this sound like you?

But the good thing is you’ve got TIME to make major progress!!!

12 weeks from now you can either look back and think yesss I smashed that and I feel bloody amazing OR you could still be sat there thinking I still haven’t done anything about this and be in the same position

Look through my page and you’ll see the insane progress my clients make in as little as 2 weeks!!!

If you want help you know what to do 👀

03/04/2023

Are your energy levels s**t?!

Something I’m hearing A LOT lately is everyone is basically shattered all the time🙈😴

And it’s becoming the norm

We’re working 24/7, not putting ourselves first and feeling rubbish

Last week I was away and something I realised from taking a few days off is that I can’t pour from an empty cup

I thought by working all the time I was doing the best for my clients

But I’m not…

In order to give the best level of service and the best version of myself, I NEED to look after myself and prioritise me

And I don’t think I’m alone in feeling like this

Self care isn’t just taking a bath or having a glass of wine

It’s actually taking time for you…

Take a min to think about what you actually do for YOU?

When my coach asked me this I honestly found it tough to answer! Everything I said was work related and he said but is there anything outside of that?

And for you, it might be everything is related to the kids, to family, to work… basically everything but YOU

Remember… self care isn’t selfish!

There’s much more to improving energy levels but a part of it is taking time for you and that looks different to everyone - it might be as small as making a proper tea for yourself rather than eating your child’s leftovers!

Although society will have us believe that feeling low on energy and being tired is normal, it’s not. And it doesn’t have to be that way!

Remember… to show up as your best self for everyone around you like your kids, partner, friends, family.. you’ve GOT to look after yourself ✨

Energy is one of the biggest things we work on within my coaching so if you’re struggling and want to make a change, drop me a message📲

01/04/2023

These kinds of messages 🥹🤩🙌🏼

I am biased, but I have the best job!!😍

Super proud of the girls for making the commitment and prioritising themselves in the right way!! No fad diets, quick fixes or restricting.. just taking control and making healthy changes🤍

Steph Davies Health