Faye Ruston Personal Training

Do it for yourself 🤍

You can’t want something, and not put the work in.

You need discipline. You may not get much out of turning up to the gym or simply moving and being more active for those first few weeks, but you will gain a sense of accomplishment and you will learn to love the gym, the results and the process.

Do periods really effect your training? 🤔

✨Yes.✨

During a period, oestrogen, progesterone and luteinising hormone are low, which causes low energy levels as well as the low mood you can experience during periods.

How to go about training during periods?
Listen to your body. If you feel tired during your period, it’s okay to take a step back from training, or do something different such as swimming / walking / yoga. Keep the intensity of your training lower than usual.

Strength / weight training can actually be really beneficial to how you feel physically and mentally during your period, so if you feel ok, there’s no harm in lifting heavy and training hard.

Learn to listen to your body and work with it rather than against it. Do what feels right for you.

If you ever feel under confident in the gym, don’t forget that everyone started somewhere. The person who see maxing out at 150kg hip thrusts, at one point probably started with just the bar.

The person who looks completely comfortable and confident in the gym once stepped into the gym for the first time.

Everyone started at day one 🦋

COMPOUND LIFTS.

what is a compound lift?
✅ an exercise that works more than one muscle group at the same time

where should I incorporate compound lifts?
✅ typically at the start of your session, e.g. lower body day- start with squats, push- start with bench press etc

Why should I include compound lifts in my workouts?
✅ compound lifts are essential for gaining more muscle mass, gaining strength, improving flexibility, elevating heart rate etc

Examples of compound lifts:
✨Deadlifts
✨Bench press
✨Squats
✨Shoulder press
✨Bent over row

Intuitive eating 🍌🥔🍕🍳🍫🥜🥝

✨A process of listening and responding to your body in order to meet you mental and physical needs✨

I’ve been making sure to practice intuitive eating for a while now. I still eat with my goals in mind, for example I make sure to consume enough protein, however I listen to my body and what it wants. I eat when I’m hungry, if I fancy something in particular, I’ll eat it. This does not include restriction and does not effect my goals.

Intuitive eating is not a diet. It encourages you to be more healthy with your eating habits and helps you have a positive relationship with food.

Eat based on your wants and needs, not based on diet culture or restriction and remember that you can’t have a healthy body without a healthy mind.