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Fitbuddie, Bushey, London (2025)

24/09/2025

✨ Meet Lisa ✨

Lisa is in her mid-60s. For years, she trained every single day. She knew what to do, but she just couldn’t seem to put it all together when it came to food, routines, and habits.

She was frustrated.
She was doing the work.
But the weight just wasn’t shifting.

And she didn’t want to rely on weight loss injections. She wanted to feel proud of doing this herself — in a way that actually lasted.

That’s where I came in.

We worked together on structure, food planning, and mindset. Not just what to eat, but how to stay consistent without feeling deprived.

Now?
✅ The weight is finally coming off
✅ She feels in control for the first time in years
✅ She’s fitter, healthier, and more confident than she thought possible

👉 If you’ve ever felt like Lisa — doing the work but not seeing the results — I can help you too.

Drop me a message and let’s get you the results you deserve. 💪

19/09/2025

🥦 Fake Food vs. Real Food — Are You Being Tricked?

Supermarket shelves are packed with “Frankenfoods” engineered to hijack your appetite, confuse your body, and keep you craving more. In this week’s newsletter, I break down what fake food really is, why it matters, and how to spot it before it lands in your trolley.

👉 Read now and learn how to rebuild trust with real food — so your body knows when to stop.

http://eepurl.com/jiaolA

17/09/2025

🌟 Client Spotlight: Carly 🌟

Are you a busy mum with young kids? Working hard, trying to lose weight, doing all the “right” things… but not seeing results?

That was Carly. She had no spare time, her husband works nights, and she couldn’t get to the gym even if she wanted to. She needed something simple, flexible, and doable in her own time.

We created a straightforward food and exercise plan she could stick to — no gym required, just short, effective workouts at home. With the right structure and support, Carly’s made incredible progress 💪

If you’re reading this and thinking “this sounds like me”… it’s time to take action. I’ve got spots open for coaching now — let’s make a plan that fits your life.

👉 Drop me a message today if you’re ready to get started.

14/09/2025

✨ Why I’m so excited to introduce Rosa…
She’s one of my new teenage clients, and together we’re reshaping what healthy eating means for young people. 💪🍓

Too many teens grow up believing food is either:
👉 “Good” or “Bad”
👉 A punishment or a reward
👉 Fast food = fun, healthy food = boring

But here’s the truth ⬇️
• 🥦 Healthy eating can be delicious, fun & empowering
• 🍔 Teens can learn to navigate fast food + ultra-processed temptations without guilt
• ⚖️ It’s about balance, not perfection

🌟 My Teen Coaching Program gives young people the tools to:
• Build confidence with food choices
• Develop a positive relationship with food
• Learn habits that last a lifetime

💌 DM me “TEEN” today to find out how your child can join and start their journey toward healthy, confident living!

⸻

13/09/2025

We love to make fat loss harder than it needs to be.

Why? Because the basics feel too simple to be valuable.

Extremes are flashier. They sell better. And they promise certainty.

So, people throw money at:

• ⚡ Quick fixes
• 🌀 Hacks, trends & celebrity diets
• 🥗 Searching for the “perfect” plan
• ✨ Superfoods that claim to do it all

But here’s the thing: real, lasting results don’t live in extremes.
They live in the boring middle ground — habits repeated, most of the time.

That’s why nutrition feels complicated: we keep looking for secrets instead of accepting the truth.

Once you let go of the idea of a perfect diet, you can finally:

• ☮️ Make peace with food
• 🧘‍♀️ Stop stressing about every bite
• 🧊 Simplify the process

If you’re eating mostly whole foods, most of the time… you’re already doing better than you think.

The question isn’t “What’s the magic bullet?”
It’s:

• ✅ Am I consistent with the basics?
• 🥦 Do I eat real food, most of the time?

Fat loss isn’t about powders, potions, or chasing the latest trend.
It’s about simplifying, not complicating.

And if you’re ready to strip it back to what actually works — we’ll get on perfectly.

Gemma xx

10/09/2025

Technically, cardio can lead to more weight loss — it burns more calories per session and contributes more directly to a calorie deficit. But it also often leads to more muscle loss along with fat, so the scale drops… but not in the way most people want.

🏋️‍♂️🏋️‍♂️Here’s why I focus on strength training with clients🏋️‍♂️🏋️‍♂️:

1. Body composition > weight loss.
Without resistance training, you lose muscle as well as fat. Muscle helps keep your metabolism healthy — and if you want that ‘toned’ look, you need to preserve / build it.
2. NEAT matters more.
Daily movement (like walking) increases your overall calorie burn more sustainably than grinding out hours on the treadmill.
3. Cardio can trigger overeating.
Many people feel hungrier or justify eating more after cardio, which can cancel out the calorie burn.
4. Lifting feels better.
Most women I coach grow to love strength training. It’s empowering, effective, and way more enjoyable than punishing cardio.

🥸Now for the nerdy stats🥸🥸:
• Muscle loss starts at 30 — most people lose 3–8% per decade without strength training.
• Muscle burns 6–10 calories/day per pound, compared to just 2 calories for fat.
• Cardio burns ~300–500 calories/hour, but lifting boosts metabolism for up to 24–48 hours after (thanks to EPOC).
• People who only do cardio can lose more muscle than fat — leading to a lower metabolism long-term.
• A 2012 study found that resistance training preserved the most lean mass during fat loss.
• The best combo is cardio + weights, but if you only pick one: weights win for fat loss, strength, and body shape.

If you want more PT/nutrition tips then send me a DM or why not join my Fitbudddie coaching programme ?

Gemma xx

08/09/2025

Technically, cardio can lead to more weight loss — it burns more calories per session and contributes more directly to a calorie deficit. But it also often leads to more muscle loss along with fat, so the scale drops… but not in the way most people want.

🏋️‍♂️🏋️‍♂️Here’s why I focus on strength training with clients🏋️‍♂️🏋️‍♂️:

1. Body composition > weight loss.
Without resistance training, you lose muscle as well as fat. Muscle helps keep your metabolism healthy — and if you want that ‘toned’ look, you need to preserve / build it.
2. NEAT matters more.
Daily movement (like walking) increases your overall calorie burn more sustainably than grinding out hours on the treadmill.
3. Cardio can trigger overeating.
Many people feel hungrier or justify eating more after cardio, which can cancel out the calorie burn.
4. Lifting feels better.
Most women I coach grow to love strength training. It’s empowering, effective, and way more enjoyable than punishing cardio.

🥸Now for the nerdy stats🥸🥸:
• Muscle loss starts at 30 — most people lose 3–8% per decade without strength training.
• Muscle burns 6–10 calories/day per pound, compared to just 2 calories for fat.
• Cardio burns ~300–500 calories/hour, but lifting boosts metabolism for up to 24–48 hours after (thanks to EPOC).
• People who only do cardio can lose more muscle than fat — leading to a lower metabolism long-term.
• A 2012 study found that resistance training preserved the most lean mass during fat loss.
• The best combo is cardio + weights, but if you only pick one: weights win for fat loss, strength, and body shape.

If you want more PT/nutrition tips then send me a DM or why not join my Fitbudddie coaching programme (t:07789812442)

28/08/2025

📩 Messages like this land in my inbox ALL the time…

“Gemma, I’m a fairly active 42-year-old with 2 kids, but I’ve fallen into a rut with snacking and sugar cravings. I got super fit during Covid when I had time to prep and walk every day, but now I struggle to make good choices — especially on office days. I want to take action to feel better, lose some weight, and improve food options for my family.”

And THIS is exactly why I do what I do. 💪

I help busy women like you:
✨ Break free from the yo-yo cycle
✨ Build a plan that actually fits into work, family, and social life
✨ Learn how to eat for fat loss without giving up the foods you love
✨ Create lasting habits that work for YOU

🚨 My next 12-week group starts MONDAY! 🚨
Here’s how you can join:
📞 Free 15-min consultation call — message or WhatsApp me on 07789812442
💻 Fully virtual — so you can join from anywhere!
💬 Daily support, guidance, and accountability to keep you on track

Stop waiting for “the right time.” Let’s make the next 12 weeks the start of your transformation. 🌟

23/08/2025

👀 Parents, Here’s the Truth… 👀

Teenagers today are under more pressure than ever.
📱 Social media drives their choices
🍔 Fast food and takeaways are too easy
💤 Hours lost to screens, barely any movement
😒 Attitude changes you can’t seem to reach

And when you step in as a parent? Too often, it gets dismissed.

That’s exactly why I created the Fitbuddie Teen Coaching Program. It gives your teen what they actually need: structure, guidance, and accountability from someone they’ll listen to.

✅ A clear 1-month framework (with the option to continue)
✅ A realistic food plan – no tracking, no calorie counting
✅ Simple, effective workouts that anyone can do
✅ Private support from me around the clock
✅ The education and habits that will last beyond the program

This isn’t about quick fixes. It’s about setting your teenager up for confidence, resilience, and long-term health.

I’ve coached for years and I’m a parent of teens myself—I know the challenges firsthand, and I know what works.

📩 DM me today to talk about how we can get your teen moving in the right direction.

👊 Don’t wait until bad habits are harder to undo.

22/08/2025

You’ve likely heard the saying:
“A calorie is a calorie.”

But in the real world — and in real bodies — that simply isn’t true…
HERE’STHE TRUTH!!!

http://eepurl.com/jfn64I

18/08/2025

✨ Coaching isn’t always smooth sailing…

One of my clients recently lost her mojo.
👉 Living with in-laws (no control over meals)
👉 Baby refusing food (she was eating the leftovers)
👉 Feeling totally unmotivated

Here’s how I helped her turn things around ⬇️

✅ Found small ways to add control to meals (simple protein + veg + salad hacks)
✅ Stopped cooking 3 separate meals for her baby (it’s just a phase!)
✅ Learned she doesn’t have to eat leftovers — protecting her health matters too
✅ Focused on non-negotiables — water, a short walk, 1 high-protein snack
✅ Shifted the mindset from “I have no control” ➡️ “I choose where to place my control”

💡 Sometimes it’s not about perfection — it’s about finding agency in small, daily wins.

🚀 My next group starts 1st September and spaces are limited.
DM me READY to secure your place 💬

Fitbuddie

24/09/2025

19/09/2025

17/09/2025

14/09/2025

13/09/2025

10/09/2025

08/09/2025

28/08/2025

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22/08/2025

18/08/2025

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