Fitness by Gillian

08/01/2022

“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou

08/01/2022

Regret is always worse than failure.

It’s not the things you do, but the things you don’t do that you’ll regret in life.

If you try and fail, at least you made an effort

26/11/2021

I’ve been learning some things lately.

We’re all learning, at all times.

But we have a choice on how deep we dive into these experiences. The past two weeks I’ve made an active effort to take a step back, observe myself from a distance, and try to understand myself from a new perspective.

I’ve learned that in this moment, I don’t have a lot of clarity on my values. And because of this, I’ve been absorbing, instead of observing.

I’ve been absorbing all the thoughts, ideas and feelings of everything around me. Trying to make it make sense for myself.

I absorbed the idea of what I thought it meant to be an “entrepreneur.”

I absorbed the idea of what it means to be on a spiritual journey and how it’s supposed to look.

I absorbed what it means to be beautiful and successful.

And so much more. But all of these things…I absorbed. I took them in as my own without stopping and asking myself, “What does Gill think?”

I tell myself I know when to be quiet with myself. I thought I was good at stepping back from all the noise in the world and hearing what God was telling my soul.

But the truth is, I was so far from that.

The beauty of it is that it’s completely okay. Wherever we are, we must acknowledge. Without acknowdlgement, you can’t learn.

When I really sat and figured out what i had been telling myself because of the things i was absorbing, I was then able to step back and observe myself from a different perspective and find out what is true and real.

I can observe my truth, the truth God has given me, and not the thousands of different narratives I have been absorbing from others.

From here, I can figure out what my values are. I can get clear on what I am here to do and what i need to live completely authentic and in alignment with who I want to be. I can find my values Not from the narratives from anyone else but myself and God.

With awareness, I have choice.

What are you absorbing and what are you observing?

23/11/2021

Whether you want to track or enjoy the holidays untracked without feeling like you overdid it, you can use your own hand to help you decide portion sizes!

The holidays are meant to be enjoyed. Thanksgiving is ONE day. Enjoy it. Have fun. Be with family.

You’re allowed to take a break from your normal routines if that’s what you want.

Just be intentional with your choices! 🧡

Happy Thanksgiving 🍁

18/11/2021

CLIENT CASE STUDY

This client started her program 7 weeks ago.

Her goals?

She wanted to lose a few inches off her waist, gain and tone muscle, and have more energy.

Safe to say we’ve done just that.

On her recent check in she said:

“Im experiencing more confidence in the gym. I know how to use all of the equipment now and don’t feel like a complete idiot doing more complicated exercises. Im also experiencing more confidence in my body. I like wearing more fitted stuff to the gym as opposed to baggy tshirts.”

Her energy levels have increased, and she’s learned how to maneuver through the colder weather in a way that benefits her mental and physical health.

The best part?

HER WEIGHT HAS BARELY CHANGED.

Starting macros were:
1,570 calories
125 grams of protein
155 grams of carbs
50 grams of fat

Her macros today?
1,855 calories
135 grams of protein
205 grams of carbs
55 grams of fat

And we’re still working on increasing food to get her closer to the 2,000 calorie mark and finding that optimal region she can maintain.

My heart is so happy for this client and I can’t wait to continue this progress 🙏🏻👏🏻📈

15/11/2021

“If their workouts won’t work for me, why does it work for them?”

I get this question often and I totally understand the confusion.

These Influencers have thousands maybe millions of followers. Their bodies are great. Everyone is buying their product. But fitness professionals like me are telling you to stick to a personalized plan first instead of following their random workouts…why is this?

Any workout is better than no workout. If you’re showing up and doing workouts found from Instagram to get you started, I salute you. Getting started is often the hardest part.

But if you’re looking for lasting results, habits you can stick with long term, and something enjoyable that will work for YOU, these Instagram workouts won’t necessarily do that.

Most of these people have mastered the fundamentals. They understand form, nutrition, how to progress, and much more.

Mastering the fundamentals will take you STRAIGHT to your goals.

Happy Monday my friends. Let’s kill it 🔥

13/11/2021

Don’t overcomplicate the process!

I know I know…your favorite Instagram people are selling you fat burning pills, posting about magic detox teas or syrups or whatever the hell it is.

I’m here to tell you you don’t need ANY of that.

You just need a plan & some consistency 🙏🏻🎉

Have some goals you’re ready to hit but not sure how to get there? Apply for a discovery call at the link in my bio! 🧡🎉

11/11/2021

11/11/2021

“I have a lot of anxiety during the day.”

“I want to feel more confident, what do I do?”

Can exercise REALLY help anxiety/depression symptoms + make you feel more confident?

Yes. It can help you COPE. This is not to say that if you exercise, all your mental health struggles will disappear but what it can do is:

✅ Redirect your thoughts from the thing you might be anxious about

✅ Release feel-good endorphins (yay)

✅ Helps put you in a routine of managing your emotions with healthy coping strategy’s instead of turning to alcohol/drugs or other substances.

✅ Accomplishing hard things in the gym will help boost your confidence not only physically, but mentally as well. The confidence built in the gym will carry over into other areas of your life.

How do we handle our emotions? We build bigger muscles 💪🏼🥺

11/11/2021

“Always Forward” as my dad always says.

Pretty sure it’s a military saying but I only know it from him. And I think all my clients know it from me 😂

To me, always forward means being 1% better each day. It means not hyper focusing on what went wrong yesterday or last week, and doing your best to just move forward.

Eat like s**t yesterday? Move forward today by starting with a good breakfast.

Miss a workout yesterday? No worries. Move forward today by trying to move your body a little more than you did yesterday.

Take one more step. Don’t run. Walk. Step by step.

Focus on what’s in front of you, not behind you.

Always forward, friends. Never back.

09/11/2021

How do I feel more confident when I go to the gym?

Here’s what you need to know…

✅ Improving confidence in the gym will improve your confidence in other areas of your life.

✅ It takes time to feel more confident in the gym

✅ Gymtimidation is NORMAL for many people starting their workout journey.

🔺When I first started working out I literally could not go alone. If my best friend wasn’t with me, I freaked out. I would walk in the gym and literally leave after one exercise because I felt so uncomfortable.

🔺I didn’t let it stop me though. I kept showing up and eventually fell in love going ALONE. Something I never imagined being possible.

🔺It didn’t happen overnight. It took a year of continually forcing myself to get over my fears and get out of my comfort zone.

🔺These 5 tips are the tips I used to get more confidence in going.

1️⃣ I invested in workout clothes that I felt cute in

2️⃣ I stopped looking at everyone else and comparing myself. I put my headphones in and did what I needed to do. Staying focused in my sets and not getting distracted by other people.

3️⃣ I made friends with the staff! I still do this too. I love walking into a gym and knowing the people at the front desk, especially bigger gyms. I see them all the time and it makes it more comfortable and more enjoyable for me.

4️⃣ Remind yourself that YOU BELONG THERE. Just cause you’re starting off or don’t know what you’re doing doesn’t mean you shouldn’t be there. You have every right to be there, believe it.

5️⃣ Fake it till you make it. This attitude can be controversial but it’s what I used and still use to this day. I just pretend like I feel really good about myself even on days when I don’t. I kept faking it and holding my head high and it changes my energy. Eventually, I stopped having to fake it. But it helped me get started.

Confidence is built through ACTION.

Xoxo