E.L.F

31/12/2022

The Festive period is over for another year! I hope everyone had a fantastic Christmas, pigged out on food and managed to spend time with loved ones!

2023 is right round the corner, that time when we all make our “New Years resolutions”, but how many times have we broken these within the first couple of weeks / months? Don’t make that same mistake again!

Make 2023 the year you finally smash your goals, and become a more healthier, happier self! Don’t waste another year of going round in circles with exercise and “diets”…

If you want to join the rest of my team who’s ready come January, to improve their confidence, mindset, relationship with food and exercise, and overall change their lifestyle to a more enjoyable sustainable way, drop me a message and I can send you over details on how I can help you become the best version of yourself!

I wish everyone a healthy and fulfilled happy new year 🎉🥳!

08/11/2022

Stop Putting Yourself Under Too Much Pressure...

One of many reasons as to why people don't reach their end goals in regards to their fitness journeys? You're applying way too much pressure on yourselves in order to succeed.

Feeling like you need to bury yourself in the gym? Endless hours of cardio? Stop socialising? Removing food and drinks that you enjoy etc...

Let me tell you that's a failure from the off! This is not realistic, enjoyable or sustainable, and therefore you will find yourself falling off track within weeks if not days.

Putting yourself under too much pressure in order to succeed with your goals, will only cause you unwanted stress and make you feel like giving up altogether.

There is nothing wrong with striving to become an improved version of yourself YES!!! However, don't strive for perfection, perfection isn't realistic, and nobody is perfect by any means.

If you feel like you are putting yourself under too much pressure in order to succeed, take a moment, assess and understand your situation and goals. Set yourself long term and short term goals (whilst understanding the difference)... and believe me you will start to see the results you want a lot quicker!!

28/10/2022

Why Routine and Planning can help you towards your goals?

One things for sure, if I have no routine or plan in advance, my anxiety starts to run wild!

Routine and planning has helped me massively achieve my goals over the past couple years, not only that, it has helped with mental health and kept my anxiety at bay. I would seriously struggle without it, and not just in regards to fitness/exercise.

Planning and having routines in place has many benefits some including:
1. Improves stress levels, which leads to an improved overall mental health
2. More time to relax
3. Makes us more productive and effective
4. Using your time more meaningful
5. Helps breaks bad habits

The list goes on…. I plan my week ahead, in all aspects of my daily life, regarding to my gym sessions, sleep schedule routine, planning meals (especially evenings meals which is my mainly asked question “what shall we have for tea 😆😂”) etc…

All of these reduces my stress of making daily decisions, I know my routine and what needs to be done daily. Making me more productive and enabling me to reach my goals more efficiently.

If you need help or want to develop more of an understanding on the benefits of planning in advance and routines, drop me a message and I will be more than happy to help 🤍

26/10/2022

Homemade Lean Turkey Burger 🍔

Fulfil your burger cravings with this bad boy! Just over 700 calories, over 60g of protein leaving you feeling full and satisfied!

So easy to make, and kind of fun, if you know how to cut a F…ing 🍅😂!

Alex Bendall shared a post on Instagram: "Homemade Lean Turkey Burger 🍔 Fulfil your burger cravings with this bad boy! Just over 700 calories, over 60g of protein leaving you feeling full and satisfied! So easy to make, and kind of fun, if you know how to cut a F…ing 🍅😂! ...

18/10/2022

Importance of tracking calories/food ❓❓

So off the back of some of my food reels, I’ve had many people ask how I manage to eat the food I do whilst losing weight?

The simple answer is, by tracking my calorie input… my daily amount of calories consumed…(calculated for my goals)

We know to “lose weight” we need to be in a calorie deficit… simple terms consuming less calories than your body expends…

This is completely different to each individual… my rough daily calorie expenditure is going to be different to x, y and z, which is calculated from our Total Daily Energy Expenditure (TDEE)… something I will run through at a later date.

Just one of the example’s I use to all my clients when it comes to talking about tracking of food… “you wouldn’t plan for a long distance car journey without tracking your fuel levels, otherwise you won’t reach your destination“ … same principle applies to when tracking food and losing weight…

I track my food/drinks daily making sure I’m staying within side my daily calorie allowance. By doing this it enables me

1. Freedom of movement with my food
2. Holds me accountable
3. Increases mindfulness
4. Informs me how nutrient dense my food is
5. Allows me to plan ahead
6. Helps me reach my goals

The list goes on…. In my opinion tracking food is imperative to reaching your goals!

Hope this post helps for those who are looking to make a change and reach their goals… if you need any more information on this drop me a DM and I will be more than happy to help 😃

13/10/2022

Client progress - 13 week journey 💚🤍

Nothing short of Amazing! 41.5lbs drop in 13 weeks! Averaging over 3lbs a week weight loss! (47.5lbs overall…)

To say how proud I am of Zak would be an understatement… to only knowing him for 10 months, to now regarding him as a very very close friend of mine, and I’m with him every step of the way!

I met zak back in January 2022… he was in a very bad way, not just physically but mentally! 7 years ago after being hit and run in a car accident, he fell into a deep state of depression, and everything just seemed to keep spiralling out of control! Going from 12 and half stone to 22 stone!

However fast forward 7 months (July 2022) we were out one night when he told me he had been going slimming world for the past 3 weeks and had lost 6lbs!

I asked to help him! I really wanted to help try turn Zak’s life around…. The first week of me being on board he dropped 5.5lbs!! Nearly the same amount he had lost within the first 3 weeks at slimming world! No changes were made to his food, all i introduced to him was accountability to start with! 2nd week come round and he dropped another 5lbs!! Still socialising and food intake very high….

He then enquired about a training programme setup for the gym! Now bearing in mind being told he could potentially be on crutches for the rest of his life to then wanting to step foot inside a gym is a huge turning point!! We setup a programme and I personally went along to the gym with him, going through the programme making sure he was comfortable and at ease! 6 weeks later he finished that programme and smashed it out the park! We are now coming to the end of his 2nd 6 week programme and again has done nothing but amaze me!

We aren’t finished yet! The 16 stone bracket is our next goal from now until Xmas… another 2 stone to go, and believe me he will deliver!

He is physically but more importantly mentally in the best place he has been in a very very long time, and is really starting to feel more self confidence within his body.

No changes to his foods, still being able to socialise and enjoy the foods and drinks he loves… just accountability and honesty…

Be sure to check the next progress photos come Xmas, he’s going to look even more amazing!

If your looking to change your lifestyle, boost your confidence, lose weight, gain weight, build muscle, shift in mindset, and want someone in your corner taking accountability with you, then drop me a message and we can discuss further 💚🤍

11/10/2022

5 Tips to deal with Gym Anxiety/Fear

Gym Anxiety/Fear, we have all been there. Walking into the unknown can be very scary for most. Not knowing how to use the equipment, fearing what other people will think of our appearance/abilities etc which in the end, results in us not going.

Let me help with 5 tips to try and take that anxiety/fear away, as exercise not only helps with your physical condition but also plays a massive role in your mental health.

1. Plan in advance. Sounds simple but many of us don't. Planning and gathering as much information as possible ahead of time will help you feel more confident when walking through those doors. Do some online facility research, seeing what equipment they have available and classes they offer etc.

2. Go with a friend or try group classes. Heading to the gym with a friend or family member who knows their way around a gym can make you feel a lot more at ease offering you that support / comfort you need. Or try group classes. This can also take that anxiety away from not knowing what to do in the gym, as you will be following the instructor and other group members. After a few visits you should start to feel more comfortable in this sort of environment and feel part of the group.

3. Don't over do it… This goes hand in hand with planning in advance. Start slowly, time management will help take that fear of the unknown away. Pick a small goal that you're comfortable with. If you plan for a 30 minute workout, once the 30 minutes are up, call it a session and build your way up from there.

4. Focus on yourself… To me this is something I have realised over the years of training. We all have that fear of what other people will think of our abilities or appearance… but honestly from my experience no one else is focusing on you… They are all inside the gym for the same reason as ourselves, trying to improve our overall health.

5. If unsure, ask someone… Believe it or not but the majority of the people inside the gyms are so friendly and more than happy to help. Whether that be a gym instructor/PT or just general members of the public. They have all been at this starting point themselves, not knowing how to use a piece of equipment properly, or unsure on the benefits from different types of equipment etc.. However you will find the majority of the people inside a gym are so supportive and are willing to help people as much as possible reach their goals.

Next time you're contemplating heading to the gym, whether that be for the first time, or in a very long time. Hopefully these tips can help you take that step, and relieve that anxiety/fear of the gym.

06/10/2022

Horizontal accountability...

Something I pride myself highly on when it comes to making changes for my clients... We have all been there.. Started a new routine, weight loss journey etc... and within a couple weeks, fell off track and back to where we started...

A big reason for this is because you feel alone on your journey...putting yourself under too much pressure trying to make that successful change.. You try and take too much on at once and before you know it, you have a couple of bad days and then mentally fall off track and give up...

Sometimes you need someone in your corner with you. Someone who is willing to give you their 100% support, Daily communication, that boost of confidence. Someone to simplify the process for you, giving you a clearer understanding of your process, someone to pick you up when you're feeling a little run down and getting you back on track...

If you feel like you're failing, that means I'm failing too. I'm not doing my job properly. Although I can't physically do the work for you, I can ensure to give you as much of my knowledge, experience and support as possible, taking that sole accountability off yourself!

Instagram: enjoyable.lifestyle.fitness

04/10/2022

A little about me…

I have been training for over 10+ years, which is a massive passion of mine. It has helped me improve my physical and cardio vascular state, but more importantly my mental health.

I have tried many “diets” / training programmes over the years, and although I have learnt and gained much experience and knowledge along the way they were just never enjoyable enough to make it sustainable!

The reality of it all is if it’s not enjoyable, you won’t stick to any sort of plan! How many “diets” have people experienced over the years, and although you may get off to a good start and see results over the first couple weeks, you end up back to square 1 a couple weeks down the line? The reason for this is because they’re not enjoyable or sustainable!

I don’t believe in the word “dieting”…. It’s a lifestyle change that needs to happen! breaking bad habits, change of routine, making yourself accountable. I can assure you this can be made enjoyable as possible, being sustained over a long period of time, without cutting out the foods you love and enjoy, or over doing it in the gym!

Keep a look out for my upcoming content, and hopefully I can help give you that boost of confidence you need, breaking those bad habits, and change of routine that is more enjoyable and sustainable!

If you know anyone who would benefit from my sort of content, then please tag them below 👇🏼
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