Emily Adams Fitness

Life has been very full lately 🤍

Summer, our holiday, the girls, work, family & friends time, getting in workouts when I can… all the usual bits of life happening at once ☺️

It’s been chaotic mostly, organised where possible & often I’ve found myself waiting for things to calm down before I can be more consistent with… well, everything. For one, my fitness has taken a bit of a dive 😅

But sometimes the goal is to just keep doing what you can when you can, & sometimes that IS consistency. Even when you know things could be better!

There are a couple of fairly big changes coming up, including Ava starting nursery, so there’s certainly some anxious feelings floating around but overall, I’m excited for the change 😊

Bognor 10K complete 🎉

My first 10K race, finished in 1:07 which I’m SO pleased with after hoping to get under 1:10!

Shout out to one of my past clients, the much more experienced runner who was amazing sticking alongside me & giving me all the helpful tips! 🙌🏼

Entering this has been one of the best things I’ve done recently, not only to help increase my fitness again, but it also gave me a reason to get out the house for some time on my own.

I’ve done a few 5k races, but 2015 was the last time I did one, & ever since then I’ve wanted to do a 10K.

While it ended up being 11 years later 😂 I’d never have thought it would end up being almost 6 months after my 2nd baby which I’m pretty proud of!

I will add that I was only just starting to get into some exercise around 6 months postpartum after my first baby. So there is no rush, but this time I felt ready sooner.

I’d like to enter more events in the future, but for now I want to slightly reduce my running frequency & continue focusing on regaining my strength!

I haven’t posted on here in a reeeally long time… aside from a couple of personal life updates.

I had my second baby towards the end of last year 🤍

And if I’m honest, getting back into my own routine has felt a bit like starting from scratch again. Both in my personal life and here on social media.

It’s not gonna be a smooth ride, I know that much, but it can still be enjoyable.

I had a straightforward and healthy pregnancy, baby wise. But I didn’t find this pregnancy as ‘easy’ as my first (pregnancy is not easy 😂). I struggled a lot this time round, both physically & mentally, particularly later in the 2nd trimester onwards. I got support (and still have that ongoing), and the NHS have honestly been amazing.

I’m once again figuring out how to stay active post post partum, eat around breastfeeding hunger, run a business during nap times/evenings/weekends, parent 2 under 3, and remember what day of the week it is… all on top of broken sleep 👍🏼

But I’m finally starting to feel a smidge like myself again.

So if you’re also in a time where you’re trying to squeeze in health and fitness habits around kids, work, exhaustion, chaos…rather than it be the main event - you’re in the right place.

I’m getting back to it too, and the patience really has got to come in full force in ALL areas more than ever 😅

Because I promised a part 2 😁

If you ‘want in’ with a successful fat loss diet, DM me FAT LOSS to chat.

Fat loss is hard, there is no denying that, but it’s relatively simple, especially when we understand what’s required to actually get results.

Our behaviours have to change, & as much as you want to lose fat, you may not love all the changes you need to make to achieve that.

Behaviour change can be challenging, & is far easier with the right guidance & support.

If you need help on your fat loss journey, DM me FAT LOSS to chat about where you’re at & what you’re after.

There really is no right or wrong about whether you should workout on holiday. I know a lot of people think they SHOULD, & sure context is important - such as how long you’re away, what your goals are & if there’s some kind of time frame to reach them, but you really don’t have to.

You’re also not weird or ‘obsessed’ if you do keep working out - whether this be some kind or cardio or resistance training.

But for me, unless there’s a gym in the hotel we’re in, it ain’t happening 🙃

However, one thing I do think is incredibly important for everyone is to stay active throughout the day.

Yes it’s a holiday, and yes it’s a time to relax. But your body doesn’t just ignore the fact you’re completely sedentary for days on end and keep you feeling your best 😴

Easy to be up and about a lot on a city break or somewhere else to explore, but if it’s a sunbed/pool/beach situation then the moving around isn’t gonna happen unless you make yourself do it. Every day.

So having some aims for your activity is a good idea.

If you track steps, I encourage hitting at least the same as at home, but ideally more. You’ll still have tons of downtime & it’ll help you minimise any bloating or discomfort from extra food!

You don’t have to put numbers on it though, just be conscious of what you’re doing & I believe it’ll add to your holiday enjoyment, not take away from it (& my clients can vouch for this too)☀️

Consider this next time you’re away & see how you feel!

You’re not always going to find the gym exciting or even mildly enjoyable at times 🥲

But what keeps me showing up are all the benefits I get from it. Short & long term.

However, there are things you can do to adjust & keep it interesting, if just showing up as normal feels impossible 🙃

You can…

➡️ Train with someone
➡️ Change your exercises
➡️ Change the number of sets & reps
➡️ Try some classes
➡️ Shorten your workouts
➡️ Add in some more cardio, so you have a mix of exercise across the week

There will be something to help you keep showing up, but sometimes you can spend more time figuring that out than just going anyway & getting over the ‘dull patch’.

I don’t recommend avoiding resistance training all together but there are a fair few options to mix things up & still get it done!

If you’d like some help with more personalised resistance workouts that suit your schedule, your training space, your likes & dislikes & of course your goals, send me a DM with the word GYM & we can chat.

I never believed I could build visible muscle or become leaner.

As a teen & in my early 20s, I had a slim build, but I envied people with defined legs & never felt confident about my own.

I assumed it was just how I was built. I was sporty & didn’t have a lot of body fat, so I figured that was it for me. Deep down I didn’t love it, but I accepted it.

I was very much an all or nothing person… but when I saw people doing extreme diets or training plans, I was put off. So I didn’t change anything.

But then I joined a bootcamp & felt fitter & stronger for the first time in my adult life. I noticed muscles I’d never felt - & the sessions were only 3x a week for 45 minutes.

I loved it.

Eventually I became a PT & started training in the gym. I saw more change, but I wasn’t lean, so I thought results like that just weren’t for me.

Then I slowly gained weight, from stress & poor habits. I’d never gained a noticeable amount of fat before, so I didn’t really notice until it crept up on me.

Cue more all or nothing, as I tried low carb thinking that’d be enough. I knew the term calorie deficit but didn’t know how to create one for myself, because I later realised I’d just replaced the carbs with more fat & protein.

Despite being a qualified PT, you don’t really get taught about nutrition & fat loss.

I felt lost. Unconfident. Miserable.

So I hired a coach.

I learned to track calories. I brought back carbs. I trained smart & hard - & finally got leaner & more defined, for the first time ever, at 26.

With that & continued learning, I realised I didn’t need to go to extremes to get results.

Later, at 32, I prepped for a photoshoot. It took 15 weeks to achieve that physique, but really, it took me 12 years.

It was the most confident I’d ever felt.

I had the definition I was always after & was fitter & stronger than ever.

Now I know what I’m capable of, even in different circumstances.

As a coach, I want to help you feel the same. To break away from the all or nothing mindset.

If you’re stuck in this way of thinking, believing you can’t change… you can.

You just need the right plan, & the right support.

👉🏼 DM me COACHING if you’d like to know more.