When Willpower Ends

When Willpower Ends Personal Training and Accountability Coaching

How’s the plan going?​​​​​​​​⁣​​​​​​​​⁣Did you sign up to a new workout programme, join a new gym or change up your diet...
06/12/2024

How’s the plan going?​​​​​​​​⁣
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Did you sign up to a new workout programme, join a new gym or change up your diet/nutrition?⁣
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Firstly 👏🏼 WELL DONE 👏🏼 for having a goal and putting a plan in place to reach it. ⁣
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Secondly 👏🏼 WELL DONE 👏🏼 for everything you have done towards it so far - however small or great. ⁣
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Thirdly 👏🏼 WELL DONE 👏🏼 for seeking out content online that motivates you.⁣
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If you’re feeling like your plan isn't being followed quite as well as you’d hoped, and you find yourself boosted by just reading the last three WELL DONEs, then KEEP GOING!⁣
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If you need an extra push of help from someone who knows how to keep you ON PLAN, put the 3rd April in your diary and DM me the word ‘accountability’.

06/12/2024

“Squats again?!”⁣
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There's a reason why lower body workouts often start with some kind of squat, upper body with some kind of big row, pull, or press, and full body with a squat press or deadlift row combo for example. ⁣
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These exercises are your big compound ones. ⁣
They recruit as many muscles as possible. ⁣
They are all about 'bang for your buck'.⁣
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⭐ If you're short on time, make sure to prioritise these and leave the bicep curls and donkey kicks for another day.⁣
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Do you plan your own workouts and fit these moves in?

Believe it or not there are a lot of healthy people who don’t workout 3-5 times a week at the gym or with a home fitness...
06/12/2024

Believe it or not there are a lot of healthy people who don’t workout 3-5 times a week at the gym or with a home fitness programme. You could spend 20 minutes driving to a gym, workout for an hour, drive back then sit the entire rest of the day and not be fit or healthy.⁣
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The biggest difference you can make for your overall health, fitness and wellbeing is to try and spend a bit more time on a regular basis on your feet throughout the day. ⁣
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Try to get more time walking instead of taking the sit down travel option the whole time. Popping to your local shops, going for some fresh air on your lunch break, actively playing with your kids in the park. ⁣
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‘Habit stack’ and perform a few basic exercises while brushing your teeth, waiting for the kettle to boil, or just before you go to bed. ⁣
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Tiny moments throughout the day add up and believe me they count as ‘exercise’!

06/12/2024

‘Engage your core’ ‘brace your core’ ‘tuck your tailbone’⁣
What do you mean?? ⁣
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Pilates techniques teach the value of your core supporting your spine through movement. So rather than bracing or pushing your abs away from your spine think about pulling them in. ⁣
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I love getting my clients to have fun with this! When we cough our abdominals shoot in to keep our spine in place. Our body automatically knows what to do on a forced / violent exhalation. ⁣
The same action is needed on slower deeper breaths during exercise. ⁣
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Imagine a rope pulling your belly button through your spine. As you breathe out, someone pulls that rope behind you. ⁣
Or imagine you’re zipping on a skin tight wetsuit trying not to catch yourself on the zip - you get the idea!⁣
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If you focus on your breathing, exhaling on the hardest part of any given exercise, and try one of these visualisations, I can guarantee you will be engaging your core!

06/12/2024

If you struggle to drink enough water each day, try these two simple things:⁣
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⭐ Buy a water bottle with times of the day written on it. Or make your own with any bottle and a permanent pen.⁣
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⭐ Set an alarm on your phone for 3pm and check in with yourself on how much water you’ve drank so far towards your daily target. ⁣
Remember it's not about downing a litre at once, but having small amounts throughout the day. So you’ve still got time to spread out the remaining intake if you’ve fallen behind.

1️⃣ 360 - a full body wake up⁣⁣2️⃣ Hurdle Steps - opens the hip area, engages the core and glutes⁣⁣3️⃣ Bird dog - with f...
06/12/2024

1️⃣ 360 - a full body wake up⁣
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2️⃣ Hurdle Steps - opens the hip area, engages the core and glutes⁣
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3️⃣ Bird dog - with focus it activates the core and glutes⁣
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Let me know if you try any!

Love receiving feedback from my personal training clients!⁣⁣It’s hard work always motivating yourself to workout, adapti...
06/12/2024

Love receiving feedback from my personal training clients!⁣
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It’s hard work always motivating yourself to workout, adapting generic workouts, or knowing what you personally need to do and how to do it.⁣
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Have you ever had a personal trainer? Or someone holding you accountable for your workouts?

06/12/2024

⭐ Balance ⭐⁣
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How much priority should you put on your health and fitness? Is it the most important thing? Are you trying to achieve balance?⁣
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Personally, even though I love fitness and it is my job it is not my numero uno! I don’t surround myself only with friends who love fitness. I like to be balanced. My health is important - I eat as nutritionally as I can within my budget, I workout as consistently as I can throughout the week. But do I make it my priority and turn down all social engagements so it doesn’t ‘mess up the plan’? Nope. ⁣
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Your health and fitness plan should fit into your life. Not the other way round. ⁣
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So if you’ve started this year off on a restrictive and energy sapping workout/diet regime, feel huge guilt or anxiety over social events outside of ‘the plan’ - let this be a little reminder that your health is important for the long haul. ⁣
Balance is key.

06/12/2024

An often missed but incredibly important part of your workout⁣
MOBILITY⁣
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A warm up isn’t just about raising your heart rate. Try to incorporate at least two dynamic stretches or focused muscle activation before each workout.⁣
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Why?⁣
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👉 Firing up muscles you really want to use in your workout means you will actually be working them, not just hoping you are while other muscles in your body are doing the brunt of the work.⁣
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👉 You prepare your joints for the stress they are about to go through, and in so doing don’t exacerbate existing issues or create injuries. Tight hips and stiff knees anyone?⁣
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👉 You’re less likely to walk like a robot from the screaming pain the next day.⁣
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👉 Your workout will be far better ⁣
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👉Your body in the long term will thank you!⁣
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Look out for my 3 favourite mobility exercises in next week’s post!

“I’m too tired to work out”⁣⁣There are times where sleeping it off and skipping your workout is 100% needed.⁣⁣But is you...
06/12/2024

“I’m too tired to work out”⁣
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There are times where sleeping it off and skipping your workout is 100% needed.⁣
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But is your tiredness actually because you just really don't want to force yourself to do a workout you hate or that's really hard?⁣
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👉 Switch the mindset from ‘workout’ to ‘movement that is good for my body’⁣
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👉 Choose simple exercises, keep things body weight and slow or flowing and focus on the technique and core engagement that is at the centre of that movement. ⁣
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Your body will love it and you will reap rewards of better form in your next ‘harder’ workout.⁣
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Is there a type of exercise you like to do when you feel ‘too tired’?

Love receiving feedback from my accountability clients!⁣⁣Have you tried accountability coaching? Would you like to know ...
06/12/2024

Love receiving feedback from my accountability clients!⁣
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Have you tried accountability coaching? Would you like to know more? ⁣
Click the link in my bio for info.

I'm Sorry!​​​​​​​​​​​​​​​​I've not been on here in a while - I've been otherwise engaged with a bunch of lovely new PT c...
06/12/2024

I'm Sorry!​​​​​​​​​​​​​​​​
I've not been on here in a while - I've been otherwise engaged with a bunch of lovely new PT clients...who happen to say "sorry" A LOT​​​​​​​​​​​​​​​​
Sorry I'm not very graceful​​​​​​​​​​​​​​​​
Sorry you have to see this​​​​​​​​​​​​​​​​
Sorry I can only do kneeling push ups​​​​​​​​​​​​​​​​
Sorry I haven't exercised at all since having my baby​​​​​​​​​​​​​​​​
Sorry I ran 5K but I had to walk a bit too​​​​​​​​​​​​​​​​
Sorry sorry sorry...​​​​​​​​​​​​​​​​
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It's really OK.​​​​​​​​​​​​​​​​
You're moving again. You're doing your best right now and hello you've made the epic decision to hire a PT who's job it is to get you from this point now to where you want to be. You are massively showing up for yourself!!​​​​​​​​​​​​​​​​
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I am in awe of all my clients. ​​​​​​​​​​​​​​​​
It takes guts to exercise in front of someone and accept help to get you going. ​​​​​​​​​​​​​​​​
Don't apologise for how you are now. Focus on where you want to be and take whatever steps you need to take to get there. ​​​​​​​​​​​​​​​​
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If any one should apologise it's me - sorry I didn't meet you earlier - I was otherwise engaged trying to make sense of Instagram 😅 ​​​​​​​​​​​​​​​​
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