Step up to the Mark

🤩 Client progress update 🤩

“I’m officially over a stone off since starting back up with you 10 weeks ago 🙌🏻🙌🏻

I’m bloody buzzin with all that, feeling great for my holiday and not pure self conscious at the thought of putting a bikini on lol! Looking forward to getting back after hols!”

Check out our Sarah! This is what consistency does - gets results! 💪🏻

Sarah has tracked all food, smashed her gym sessions, and hit all her step targets I set her. I also asked her to aim for a sub 28 minutes 5K run…and she got it down to sub 27 minutes! 🤩

Amazing progress to get a stone off in 10 weeks! Just in time to enjoy your holiday 😎 she’s buzzing and looking amazing! 🔥 Well done Sarah, proud coach! 💪🏻💚🖤🤍

Gym myths that need to be gone…

🫠 I need more motivation
🤩 You need a weekly routine you’ll follow even when motivation fades

🫠 More cardio = more fat loss
🤩 Lift weights 3x/week and walk daily instead

🫠 Lifting heavy will make me bulky
🤩 It builds muscle so you look leaner and more defined

🫠 Eating less is the answer
🤩 Eat enough protein and stop skipping meals

🫠 Protein will make me bulky
🤩 Protein will keep you fuller for longer and will help your muscles recover from your workout

🫠 I don’t have time to work out
🤩 Everyone is busy - you make time for what’s a priority. Make your health a priority

🫠 One bad meal ruined my progress
🤩 One meal never does, quitting does

🫠 If I’m not sore or sweaty, it didn’t work
🤩 Progress comes from progressive overload, not suffering

🫠 The scale tells me if I’m succeeding
🤩 Strength, energy, and how clothes fit matter more

🫠 Rest days slow results
🤩 Recovery is when your body actually changes

🫠 I’II start when life slows down
🤩 Life won’t slow down, so start with what you can do now

Want more gym tips like this? Hit follow 💪🏻

Protein isn’t just a number…

💪🏻 it fuels muscle recovery
💪🏻 keeps you fuller longer and
💪🏻 helps your body do more with every meal

Most people need somewhere around 0.6-0.8g per pound of bodyweight daily (so this varies person to person - no one-size-fits-all here).

Here’s how I help clients make it simple:

🍽️ 30-40g protein per meal
🥤 20g in a snack

That’s it. It’s that simple - as long as you plan your meals and snacks in advance, so you know how many grams of protein you’re having 🤩

And no - you don’t need to have tuna and rice cakes on repeat. Here are some high protein staples:

🤩 Greek yogurt
🤩 Cottage cheese
🤩 Eggs/egg whites
🤩 Chicken breast
🤩 Fish
🤩 Lean beef
🤩 Edamame, lentils, tofu (for plant-based or meat-free days)

Protein powder is also a great way to boost your intake, add it to flavour your Greek yoghurt or mix into pancakes or oats.

Swipe to see real meals from real clients - hitting their protein targets while staying in a calorie deficit 🙌🏻