https://www.instagram.com/littleandlift/?hl=en

Naomi Murray Personal Training, Portishead (2026)

13/07/2021

‼️JULY OFFER‼️

The more the merrier - bring or refer a friend to receive discounted PT sessions!

Drop me a message if you have any questions or want to find out more📲 Inspire Gym - Larne

03/07/2021

🌟Exciting News🌟

I’m joining the amazing team at Inspire Gym - Larne 💪🏻 I will be taking on clients from Monday 5 July onwards!

This past year has definitely had its ups and downs. There were many unexpected turns but I am thrilled to be starting a new venture in such a great gym.

If you have any enquiries about 1-1 or small group training sessions then just drop me a message📲 if you’re not sure what’s best for you and want to have a chat about it we can discuss this too 😊

Keep your eyes peeled for special deals👀

03/07/2021

🌟Exciting News🌟

I’m joining the amazing team at Inspire Gym - Larne 💪🏻 I will be taking on clients from Monday 5 July onwards!

This past year has definitely had its ups and downs. There were many unexpected turns but I am thrilled to be starting a new venture in such a great gym.

If you have any enquiries about 1-1 or small group training sessions then just drop me a message📲 if you’re not sure what’s best for you and want to have a chat about it we can discuss this too 😊

Keep your eyes peeled for special deals👀

23/03/2021

“It’s easy to spot a yellow car when you’re looking for a yellow car. It’s easy to spot an opportunity when you are always thinking of an opportunity.... You become what you constantly think about.”

Or in this case, it’s easy to find an excuse when you’re always looking for an excuse.

“I’m too tired”
“I don’t have the time to workout”
“I can’t afford a gym membership/ coach”
“I’ve tried before but just can stick to it”

You don’t FIND time. You CREATE it. If you don’t want to have time to workout then you won’t, its that simple. It doesn’t matter if it is 10 minutes between taking your kids to school and starting work or an hour on your lunch break - if you want to make the time, you will.

So you can afford a takeaway each week and regular nights out but you can’t afford to invest in yourself to become healthier, fitter and stronger? There is a difference between not being able to afford and not PRIORITISING - which one is it?

If you’ve tried something before and didn’t stick to it then chances are that it was unsustainable and you didn’t enjoy it. It does have to be the gym - it could be a dance class or yoga or boxing. Try different things until you find what you love and actually enjoy it. I promise it will be much easier to stick to when you look forward to it each day.

If you’re looking for reasons to put off or quit working out then you’re going to find one. But if you change your mindset and think of the reasons why you’d like to start working out–to get fitter, to feel more confident, to get strong, to make new friends, to better your health–it’s a whole other story.

17/03/2021

🤩GIVEAWAY TIME🤩

As a thank you for the continued support on this page I am doing a giveaway to give back to you and help level up your training🙌🏻

I’ve recently launched the Lady Lifters website and podcast (links in bio) and want to help a few lucky people take their training to a whole new level! All winners will also be added to the Lady Lifters closed Facebook group when you will receive weekly tips and motivation😄

The prizes up for grabs are👇🏻
1st Prize: 4 weeks of free online coaching
2nd prize: An 8 week programme of your choice (muscle building/ fat loss/ Glute builder)
3rd prize: A free recipe Ebook🌮

To win all you need to do is:
• Follow my Instagram
• Share this post to your story and tag
• Save this post
• Tag a friend in the comments

1 comment = 1 entry, multiple entries are allowed!💪🏻

The competition will end on Friday 26th March✨

Get entering!🤞🏻🤞🏻

10/03/2021

✨Protein Oreo Truffles✨

Ok ok ok, if you liked the biscoff truffles then you’re gonna LOVE these. I used to make these all the time when I was in school and I forgot just how amazing they are😍 the original version had about 180-200calories per truffle with next to no protein so here is a slightly more macro-friendly version!

95calories per truffle
11.9g Carbs
3.8g Fat
4.2g Protein

Recipe serves 12

Ingredients
10 oreos
60g Philadelphia lightest soft cheese
35g protein powder (I used unflavoured)
80g milk chocolate
15g white chocolate

Method
1. Crush or blend your oreos into fine crumbs. Add your protein powder and mix it together. (Save some crumbs for decoration)
2. Add the Philadelphia to the mixture and mix with your hands until the Philadelphia is well combined.
3. Roll into 12 balls (about 15g each) and place on a baking sheet lined with baking paper and place on the fridge for 30-60 mins to allow the balls to harden.
4. Melt the milk chocolate in the microwave or over a pot of boiling water and dip each ball into the chocolate until each one is fully coated.
5. Place onto the baking sheet and place in the fridge for another 30 minutes.
6. Melt the white chocolate and drizzle over the truffles. You can add sprinkles of your choice at this point too.

09/03/2021

🚨ANNOUNCEMENT🚨

In the past couple of weeks a few clients have finished up their 8 Week challenges and online coaching which means I have some capacity for new online clients✨

Seeing as we are still currently in lockdown, with gyms hopefully reopening on 12 April, I am still offering a reduced rate for online coaching! If you sign up while we are still in lockdown you will remain on the reduced rate for as long as you continue your training with me😎 This deal will stop once gyms reopen so now is the perfect chance to get yourself ready for the reopening of gyms💪🏻

If you’ve been considering online coaching (or know someone who has) and have any questions just drop me a message! I have limited spaces as I want to make sure each client gets enough attention and as much help as they need and therefore won’t be taking on too many more clients for the time being😇

08/03/2021

Happy International Women’s Day 💕✨

On a day that celebrates the achievements of women whilst advocating for equality, I am proud to be part of a changing industry that was once (and mainly still is) dominated by men.

I am so incredibly proud of the woman I am becoming.

My fitness page started out as a way to hold myself accountable and track my progress. I was terrified of people I knew finding out about it so I kept it on private for years. I was scared of what people might think - what did I know about fitness? I was just a 19-year-old girl at university studying for a graphic design degree.

Four years later and now look where we are - I’ve switched career paths and now aim to help women who were in the same position that I was a few years ago.

Last week I launched my website www.ladylifters.co.uk A website to help bring women from all over the world together to help educate, encourage and build confidence. A place for women to escape a world of body image issues, shame and fear that may hold them back from doing what they love.

I want to create a community of strong women from all walks of life who aim to be the best they can be and encourage others to do the same. Today allows us to respect all the amazing progress that has been made but also acknowledge how much there still is to do.

I am so thankful for all the strong women that came before me who helped shape the world into what it is today. But we have so much more work to do.

Instead of tearing each other down, let’s work together to lift each other up and empower one another. Why waste our energy on jealousy, hatred, and bitterness when we could be advocating for positive change? We can accomplish so much more if we work together!

10/02/2021

Consistency is key🔑

You have to be consistent to see results. That means hanging your everyday habits and not doing something once in a blue moon and hoping to see massive changes. Making small changes to your lifestyle over a period of time will add up and help you achieve your goals.

But most people don’t want to put the work in to see these changes. They want a quick fix to see instant results - not gonna happen. If you want to make permanent changes you have to be willing to put in the work to enjoy the rewards.

Want to lose one stone? Yea, you could do a juice cleanse or take slimfast or do another fad diet but once you go back to “normal” your results are all going to be undone, you might even gain more weight back. Why not change your “normal” and make small, sustainable changes to your lifestyle that will add up and gradually help you meet your goal.

They don’t have to be massive changes, you could
🔆Walk for 10 minutes more each day
🔆Add one more vegetable to your dinner
🔆Drink one more glass of water
🔆Do one more workout per week
🔆Go to bed one hour earlier

Making the changes and doing them consistently will gradually bring you closer to your goal. You might only lose 1lb per week but if you do that consistently for 14 weeks then that’s the whole stone gone! And because you’ve done it gradually and made positive changes to your lifestyle you are far less likely to yo-yo and gain that weight again. You haven’t “dieted”, you’ve changed your lifestyle and habits.

25/01/2021

✨Happy Monday✨

My plan since I graduated in 2019 was to go travelling at the end of 2021. However, I’m currently not sure if that’s going to happen. I absolutely can’t wait for the time I can live in a bikini, practice my headstands and read all day in the sun, whenever that might be.

Your 20’s are weird. Some friends have babies, some are getting married, some are buying houses, some are unemployed while others have their dream jobs. If that wasn’t enough the pandemic on top of it is making all the more strange.

Right now I’m enjoying learning, working, trying new things, spending time with family and friends (even if that’s via zoom🥲) and most of all dreaming of a time when things are a bit more normal

Naomi Murray Personal Training

13/07/2021

03/07/2021

03/07/2021

23/03/2021

17/03/2021

10/03/2021

09/03/2021

08/03/2021

10/02/2021

25/01/2021

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