One of the BIGGEST pieces of advice I can give to those starting out on their health and fitness journey is to ALLOW yourself to be a beginner
You truly do not have to have it all figured out right now, the more you expect to be an overnight success, the more you set yourself up for disappointment
Those people that you look up to in the gym or within the fitness community, all started somewhere on their journey My debut into the gym wasn’t a graceful one, I was an ego lifter, I had no understanding of form or technique and I didn’t seek guidance from a professional until I met my partner Chris!
Don’t be like I was 🫣 Seek guidance and support in the gym, you’ll fast track this process immensely
In the mean time, don’t be afraid to look a little foolish! I promise you, nobody is as fixated on you in the gym as you think they are
The gym community is mostly a very positive and uplifting place to be, I know all I’m thinking when I see a beginner in the gym is how proud I am of them for taking the first step into bettering themselves and their health
Practice, be patient and learn as you go
The only way you’ll become an expert is by embracing the discomfort of being a beginner
Leave your ego at the door and get stuck in 🙌🏽
Imagine putting 3 unilateral exercises in one session, evil vibes (It’s me, I’m evil ) 😮💨🍑
Hip Thrusts: 4 x 15
Glute Focused RDL: 3 x 10
Smith Machine Reverse Lunge: 3 x 8 Each Side
Cable Kickback: 3 x 12 Each Side
Single Leg Hamstring Curl: 3 x 8 Each Side
I’m currently training legs 3 x per week to predominantly focus on lower body growth 🍰
This is my 3rd session of the week and it was killer ⚡️
📲 Save for your next gym sesh! 💪🏽
Hip Thrusts: 4 x 15
Glute Focused RDL: 3 x 10
Smith Machine Reverse Lunge: 3 x 8 Each Side
Cable Kickback: 3 x 12 Each Side
Single Leg Hamstring Curl: 3 x 8 Each Side
I’m currently training legs 3 x per week to predominantly focus on lower body growth 🍰
This is my 3rd session of the week and it was killer ⚡️
📲 Save for your next gym sesh! 💪🏽
THE BULK VS THE SHRED 😮💨
What is a bulk? 💪🏽
A ‘bulking’ or ‘building’ phase is a time period that is dedicated to maximising muscle growth It involves eating in a calorie surplus and training with great intention The primary goal of this phase is to increase strength and muscle mass
What is a shred? 🥵
A ‘shred’ or ‘deficit’ phase is a specific amount of time that is dedicated to fat loss This phase involves eating in a calorie deficit with the primary goal of decreasing your bodies fat mass and ‘leaning out’ Often this phase involves more cardio, more movement and less of a focus on strength based goals
I entered into a build phase early last year with the intention of building muscle, strength and size before entering into a deficit phase to lose the body fat I had gained in the process and reveal all that new muscle growth that lay underneath 🤗
Both of these phases serve a purpose and with the right guidance, will significantly help you build the physique of your dreams! ⏳
If your goal is to build muscle, get OUUUTTTT of that deficit phase girl and do yourself the service of entering into a build Your body does not have the energy it requires to optimise muscle growth in a fat loss phase Don’t be afraid to gain a bit of size, that natural BBL drizzy is on the other side of that bulk you’re avoiding 🍑🤪
#bulk #shred #bulking #deficit #bulkvscut #romaniandeadlift #fatloss #fatlosstransformation
What is a bulk? 💪🏽
A ‘bulking’ or ‘building’ phase is a time period that is dedicated to maximising muscle growth It involves eating in a calorie surplus and training with great intention The primary goal of this phase is to increase strength and muscle mass
What is a shred? 🥵
A ‘shred’ or ‘deficit’ phase is a specific amount of time that is dedicated to fat loss This phase involves eating in a calorie deficit with the primary goal of decreasing your bodies fat mass and ‘leaning out’ Often this phase involves more cardio, more movement and less of a focus on strength based goals
I entered into a build phase early last year with the intention of building muscle, strength and size before entering into a deficit phase to lose the body fat I had gained in the process and reveal all that new muscle growth that lay underneath 🤗
Both of these phases serve a purpose and with the right guidance, will significantly help you build the physique of your dreams! ⏳
If your goal is to build muscle, get OUUUTTTT of that deficit phase girl and do yourself the service of entering into a build Your body does not have the energy it requires to optimise muscle growth in a fat loss phase Don’t be afraid to gain a bit of size, that natural BBL drizzy is on the other side of that bulk you’re avoiding 🍑🤪
#bulk #shred #bulking #deficit #bulkvscut #romaniandeadlift #fatloss #fatlosstransformation
You don’t need to have it all figured out before hiring a Coach, that’s literally what you’re hiring me to help you with! 😜
I can’t tell you guys how often I hear things like:
“I just need to work on my nutrition before signing up to you”
“I need to get fit before I start personal training”
“I need to work on my mindset before I get back into the gym”
Whilst I COMPLETELY understand that we do need to be in the correct headspace before signing up with a Coach to ensure we’re willing to commit to the process and place our trust in another human being; However there is absolutely no world in which you need to be in the most optimal position of your life to start Coaching
You are paying your Coach for their service For myself, this includes training, nutrition and mindset work I am here to educate you, guide you, support you and encourage you whilst we work on improving these areas of your life, together 🫂
I do believe that these feelings either stem from a lack of confidence and self belief or they’re a subconscious excuse as you’re not yet ready to make the commitment to a complete and utter lifestyle change
It’s important for me to express that there is absolutely ZERO judgement or expectation from me as your Coach 🥹 I’ve worked with hundreds of women, all with very different fitness levels, nutritional habits and mindsets Some incredibly advanced, some who are absolute beginners My approach to Coaching is extremely adaptive, I can cater to many different women and will adjust my approach accordingly My only ask is that you communicate with me and are open to a trusting relationship built upon mutual respect and understanding 🤝🏽
So… Ask yourself, do you really need to reach a certain level to start your journey or are you simply curating an excuse to delay your own progress? 🫣
If you’re constantly waiting for the ‘right time’ you’ll wait your entire life away 🕰️
I can’t tell you guys how often I hear things like:
“I just need to work on my nutrition before signing up to you”
“I need to get fit before I start personal training”
“I need to work on my mindset before I get back into the gym”
Whilst I COMPLETELY understand that we do need to be in the correct headspace before signing up with a Coach to ensure we’re willing to commit to the process and place our trust in another human being; However there is absolutely no world in which you need to be in the most optimal position of your life to start Coaching
You are paying your Coach for their service For myself, this includes training, nutrition and mindset work I am here to educate you, guide you, support you and encourage you whilst we work on improving these areas of your life, together 🫂
I do believe that these feelings either stem from a lack of confidence and self belief or they’re a subconscious excuse as you’re not yet ready to make the commitment to a complete and utter lifestyle change
It’s important for me to express that there is absolutely ZERO judgement or expectation from me as your Coach 🥹 I’ve worked with hundreds of women, all with very different fitness levels, nutritional habits and mindsets Some incredibly advanced, some who are absolute beginners My approach to Coaching is extremely adaptive, I can cater to many different women and will adjust my approach accordingly My only ask is that you communicate with me and are open to a trusting relationship built upon mutual respect and understanding 🤝🏽
So… Ask yourself, do you really need to reach a certain level to start your journey or are you simply curating an excuse to delay your own progress? 🫣
If you’re constantly waiting for the ‘right time’ you’ll wait your entire life away 🕰️
GIRLIES! Let’s have a chat 🤝🏽
You should not be spending majority of the year in a calorie deficit Ideally, for the average female, no more than 10-12 weeks at a time ❌
If you are spending more than 10-12 weeks in a significant calorie deficit, you’re likely doing more harm than good
Not only are you opening yourself up to a world of hormonal imbalance, microbiome issues, reduction in thyroid hormones, increase in cortisol, muscle loss, fatigue and the list goes ON You are also reducing your maintenance calories as your body begins to maintain on what was once, your deficit calories Making it much harder in the future to lose body-fat, especially if you haven’t introduced a reverse diet
If you’re noticing that you’ve hit a plateau after months of dieting, you probably need to look at stepping away from the dieting phase and spend more time at maintenance in order to heal
Your body will THRIVE when given the opportunity too, fuel it, love it and look after it
You can always revisit a fat loss phase in the future when your body is in a more optimal and stable position
Stepping away from the deficit also allows you to progress immensely in the gym
More food 🥩 = more energy 🔋
More energy 🔋 = more strength + muscle 💪🏽
Stop doing yourself the disservice of constantly dieting my girl 🥹 There is a whole other world outside of a deficit waiting for you! 🍑✨
#caloriedeficit #calories #deficit #fatloss #dieting #diet
You should not be spending majority of the year in a calorie deficit Ideally, for the average female, no more than 10-12 weeks at a time ❌
If you are spending more than 10-12 weeks in a significant calorie deficit, you’re likely doing more harm than good
Not only are you opening yourself up to a world of hormonal imbalance, microbiome issues, reduction in thyroid hormones, increase in cortisol, muscle loss, fatigue and the list goes ON You are also reducing your maintenance calories as your body begins to maintain on what was once, your deficit calories Making it much harder in the future to lose body-fat, especially if you haven’t introduced a reverse diet
If you’re noticing that you’ve hit a plateau after months of dieting, you probably need to look at stepping away from the dieting phase and spend more time at maintenance in order to heal
Your body will THRIVE when given the opportunity too, fuel it, love it and look after it
You can always revisit a fat loss phase in the future when your body is in a more optimal and stable position
Stepping away from the deficit also allows you to progress immensely in the gym
More food 🥩 = more energy 🔋
More energy 🔋 = more strength + muscle 💪🏽
Stop doing yourself the disservice of constantly dieting my girl 🥹 There is a whole other world outside of a deficit waiting for you! 🍑✨
#caloriedeficit #calories #deficit #fatloss #dieting #diet
How to combat the winter blues! ❄️🥶
Winter is almost here and with that, comes the winter blues! You may be experiencing a dip in your motivation as it gradually begins to get colder and darker outside
Here’s some of my favourite tips to stay on top of those blues:
⏰1️⃣: Don’t be afraid to switch up your routine! If you’re struggling to get out of bed in the mornings, you’re tired, cold and can’t seem to stop snoozing that alarm! It might be time to try hitting the gym at a different time I’ve certainly been enjoying my afternoon sessions!
🫂2️⃣: Hit up a friend and train together!
This way, you’re both holding one another accountable! Treat it as an appointment, you don’t want to let your gym buddy down by bailing on the session
🏃🏼♀️3️⃣: Try a new style of training or incorporate something different into your current routine!
Sometimes switching up your training style can keep things interesting, it allows you to strive towards new goals and gives you the opportunity to build a new skill When my motivation for the gym takes a little hit, I can always rely on a good run to pump my body full of endorphins and put a smile on my dial! 😁
🧘🏼♀️4️⃣: Book a fitness class!
I’ve recently signed up for Pilates twice a week in addition to my regular training schedule
Not only do I now have two sessions locked in each week but I’m actually required to attend these sessions now I’d be doing myself and the studio a disservice by skipping out on these classes
✨5️⃣: Find something that excites you in the morning!
That could be a cute gym fit, a yummy breakfast, a coffee or pre workout, your favourite music or podcasts! The list goes on and will be personal to you As silly as it may sound, these things truly do help! I know for myself, having my cute outfit, yummy morning drink and my toast then getting myself ready for the day, actually fuels my excitement and enthusiasm for the gym! Don’t underestimate the power of your girly pop morning routine 💅🏽
Winter is almost here and with that, comes the winter blues! You may be experiencing a dip in your motivation as it gradually begins to get colder and darker outside
Here’s some of my favourite tips to stay on top of those blues:
⏰1️⃣: Don’t be afraid to switch up your routine! If you’re struggling to get out of bed in the mornings, you’re tired, cold and can’t seem to stop snoozing that alarm! It might be time to try hitting the gym at a different time I’ve certainly been enjoying my afternoon sessions!
🫂2️⃣: Hit up a friend and train together!
This way, you’re both holding one another accountable! Treat it as an appointment, you don’t want to let your gym buddy down by bailing on the session
🏃🏼♀️3️⃣: Try a new style of training or incorporate something different into your current routine!
Sometimes switching up your training style can keep things interesting, it allows you to strive towards new goals and gives you the opportunity to build a new skill When my motivation for the gym takes a little hit, I can always rely on a good run to pump my body full of endorphins and put a smile on my dial! 😁
🧘🏼♀️4️⃣: Book a fitness class!
I’ve recently signed up for Pilates twice a week in addition to my regular training schedule
Not only do I now have two sessions locked in each week but I’m actually required to attend these sessions now I’d be doing myself and the studio a disservice by skipping out on these classes
✨5️⃣: Find something that excites you in the morning!
That could be a cute gym fit, a yummy breakfast, a coffee or pre workout, your favourite music or podcasts! The list goes on and will be personal to you As silly as it may sound, these things truly do help! I know for myself, having my cute outfit, yummy morning drink and my toast then getting myself ready for the day, actually fuels my excitement and enthusiasm for the gym! Don’t underestimate the power of your girly pop morning routine 💅🏽
An updated transformation of my gorgeous girl @georgia duyvestyn & @georgiaduyvestyn fitness 🫶🏽
Words can’t even begin to describe just how proud I am of Georgia and everything she has achieved both physically and mentally 🥹 I could go on for hours about the hard work, dedication and discipline that has gone into her results but I think they well and truly speak for themselves
Georgia is FANTASTIC to Coach, she takes all of my advice on board, implements everything thrown her way and always trusts in the process and my knowledge 🧠✨
She gives everything 110% and never backs down to the crazy challenges or ideas that I have in mind
I often use Georgia as an example to so many clients as she wasn’t always the disciplined and motivated person that you see today Someone who trains with intention, pushes herself beyond her comfort zone and walks with such confidence She was once a lot more shy, reserved and it took a lot more back then to bring out that fire in her that comes so naturally today 🔥
G has relentlessly put in the work to become the BEST version of herself This is 1 year & 9 months of Coaching, 1 year & 9 months of consistent effort and 1 year & 9 months of growing, learning and evolving 🦋
You cannot expect results like this overnight, this type of transformation takes a significant amount of time but is certainly worth a little patience
Now my little prodigy is getting ready to start her own career in the fitness industry and I cannot wait to see her make such an impact in this space 👏🏽 I’m so proud of you G
The way you have grown since I’ve known you is out of this world and I can’t wait to watch you continue to grow in any and every way 💗
Words can’t even begin to describe just how proud I am of Georgia and everything she has achieved both physically and mentally 🥹 I could go on for hours about the hard work, dedication and discipline that has gone into her results but I think they well and truly speak for themselves
Georgia is FANTASTIC to Coach, she takes all of my advice on board, implements everything thrown her way and always trusts in the process and my knowledge 🧠✨
She gives everything 110% and never backs down to the crazy challenges or ideas that I have in mind
I often use Georgia as an example to so many clients as she wasn’t always the disciplined and motivated person that you see today Someone who trains with intention, pushes herself beyond her comfort zone and walks with such confidence She was once a lot more shy, reserved and it took a lot more back then to bring out that fire in her that comes so naturally today 🔥
G has relentlessly put in the work to become the BEST version of herself This is 1 year & 9 months of Coaching, 1 year & 9 months of consistent effort and 1 year & 9 months of growing, learning and evolving 🦋
You cannot expect results like this overnight, this type of transformation takes a significant amount of time but is certainly worth a little patience
Now my little prodigy is getting ready to start her own career in the fitness industry and I cannot wait to see her make such an impact in this space 👏🏽 I’m so proud of you G
The way you have grown since I’ve known you is out of this world and I can’t wait to watch you continue to grow in any and every way 💗
On Wednesday’s we wear 💅🏽💗🌸✨
Another successful challenge with a bunch of incredible women! 🔐
📸 @jimmysprojects
📍 @studio m mornington
Another successful challenge with a bunch of incredible women! 🔐
📸 @jimmysprojects
📍 @studio m mornington
A little glimpse into my story and where I started 🥹
It’s still a very vulnerable and raw share when I talk about my life in 2018-19 and the very dark place I was in, it breaks my heart that I felt I had no hope
This is why It’s so important for me to share my story and show you all that it does get better, life does get easier, your mental health will improve and you will figure out how to manage it 🧠✨
Depression is still prevalent in my life but it no longer consumes my reality I know how to live simultaneously with it and I know that the dark moments are simply just that, a moment, not my forever
I’m so passionate about guiding other women down the same path of healing, growing and transforming, showing them that there is a completely different life out there waiting for you if you just take a chance on yourself 💛
The gym truly saved me The sense of pride I feel in the strong, resilient and confident woman I’ve become is owed to my journey into health and fitness Working on yourself is the best decision you could ever make, don’t underestimate where you could be in just a few months time if you take the leap today
Your current reality does not have to be your forever You can rewrite the script, this is YOUR life You get to choose where you go from here 🦋
It’s still a very vulnerable and raw share when I talk about my life in 2018-19 and the very dark place I was in, it breaks my heart that I felt I had no hope
This is why It’s so important for me to share my story and show you all that it does get better, life does get easier, your mental health will improve and you will figure out how to manage it 🧠✨
Depression is still prevalent in my life but it no longer consumes my reality I know how to live simultaneously with it and I know that the dark moments are simply just that, a moment, not my forever
I’m so passionate about guiding other women down the same path of healing, growing and transforming, showing them that there is a completely different life out there waiting for you if you just take a chance on yourself 💛
The gym truly saved me The sense of pride I feel in the strong, resilient and confident woman I’ve become is owed to my journey into health and fitness Working on yourself is the best decision you could ever make, don’t underestimate where you could be in just a few months time if you take the leap today
Your current reality does not have to be your forever You can rewrite the script, this is YOUR life You get to choose where you go from here 🦋
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