Great day with clients today!! They all aced their workouts 👏🏻👏🏻
I wasn’t feeling very motivated to do my own workout today but my best tip is to do 10 minutes or 4 sets and then if you still don’t feel like it - take a rest day - but what usually happens, is you start training and then you feel amazing, which is exactly what happened to me today☺️ So next time you’re not in the mood for your workout, give the 10 minute/ 4 set strategy a go! #Team365Motivate #ExerciseTime #PersonalTrainer #BuryStEdmundsPT #MyFabletics #TeamFabletics #GetYourActiveOn #MondayMotivation #MotivationTips #GymMotivation
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IS CARDIO THE BEST WAY TO LOSE BODY FAT?

In short, no.

You need to create a calorie deficit to lose body fat. You can do that multiple ways:

▪️Reduce calorie intake by choosing lower calorie foods, reducing portion size &/or reducing meal frequency.

▪️Increase energy expenditure by being more active - doing more steps & standing up more.

▪️Increase intake of protein as the thermic effect (the energy that it takes to digest) that food group is greater in comparison to other food groups. It will also help you to retain muscle whilst losing fat.

▪️Start exercising. Choose an exercise that you enjoy and do it consistently.

I would recommend doing a combination of all of the above.

If you did rely purely on cardio, you would have to spend a lot of time running/cycling or doing whatever your chosen form of cardio was. You might find that a negative spin is put on exercise as you are only doing it to ‘burn off’ calories instead of to make you feel great or to get fitter & stronger. 🤩💪🏼 Lastly, you risk feeling a lot hungrier from all the extra cardio and fatiguing yourself from the sheer volume of exercise you ‘must’ do.

So in conclusion, cardio is great and can be very useful to use in combination with other things. Look firstly at your diet, then at your steps then at your exercise. What is your favourite exercise to do & why? #Team365Motivate #ExerciseTime #PersonalTraining #TeamWork #OnlinePersonalTrainer #Coach #CircuitTraining #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime #Strong #GirlsWhoLift #Dumbbells #FitFriday #TGIF #RunningChat #RunningViews
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365 CHALLENGE OF THE WEEK! How many skips can you do in 1 minute? Ooh this was a tough one, speed, stamina and no slipping up was the way to get the top score. Ruth did 149, Pete got in 159, but @adambranch15 took the trophy with 163 skips in 1 minute 👏🏻👏🏻👏🏻🎊🏆 Well done Adam! Amazing work! The REMATCH week will start on Monday 30th Nov. So buy your skipping ropes team, get practising & get ready to beat the top score 💪🏼 #TEAM365MOTIVATE #ChallengeOfTheWeek #GetYourActiveOn #SkippingChallenge #Fitness #FridayFitness #Gym #StrengthTraining #Unit1Gym #BuryStEdmunds #Progress #Skipping #FitnessChallenge ...

BEST DAY! Got my hair done at @no.48eastgate (hence the obligatory plait boomerang) & trained clients all afternoon & just finished the 365 Virtual Whole body Workout 🤗💪🏼💪🏼 Wahooo! I always feel amazing after a workout. If you want to start a workout regime, my advice is to start slowly with 1 or 2 sessions per week, listen to a great playlist, get a coach to teach you technique & enjoy learning something new ☺️ To join a 365 virtual workout this week - click the link in my bio. #Team365Motivate #PersonalTrainer #VirtualWorkouts #WholebodyWorkouts #Gym #MyFabletics #TeamFabletics #HairBraids #GetYourActiveOn #TeamWork #OnlinePersonalTrainer #Coach #CircuitTraining #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime #Strong @fabletics ...

Best weekend with my girls playing darts and drinking cocktails 😋 Hope everyone had a great weekend! #Team365Motivate #PersonalTrainer #Saturdays #Norwich #CosyClub ...

What a week!!! Such great training sessions with the team👊🏻 The best part of my job is watching the progression that everyone is making mentally & physically - getting more confident, learning exercises, getting stronger ... the list goes on! I am so proud of all of the 365 Team. Let’s keep working towards our goals & loving the process 💪🏼

The next group virtual workout is tomorrow 10-10:30am on Zoom. To join in, send me a message to try your first class for free, or book your session by clicking the link in my bio 🤗 #Team365Motivate #ExerciseTime #PersonalTraining #TeamWork #MyFabletics #TeamFabletics #OnlinePersonalTrainer #Coach #CircuitTraining #VirtualTraining #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime #Strong
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THE 365 CHALLENGE OF THE WEEK🎊👏🏻👏🏻 Okay so I’ve been slack posting up our challenge results, but the team have not been slack delivering the goods 👊🏻 For this 365 challenge the team did 20x RDL + row combos, 20x squat presses & then a 30 second active recovery row THEN they got 1 minute on the clock to do as many RDL + rows and then 1 more minute to do as many squat presses as they could 😅 Safe to say this was really challenging. One 365’er said THIS WAS THE HARDEST CHALLENGE YET. Props to my 365 team who always give it their all & well done to everyone who tried it twice to try and beat their own PB. 👏🏻 The winner this week is 🥁🥁🥁 @charlottesxx_ with a crazy 50 total reps!!!! 💪🏼 Well done Charlotte! #Team365Motivate #365ChallengeOfTheWeek #ExerciseTime #PersonalTraining #TeamWork #Coach #CircuitTraining #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime #Strong #Dumbbells ...

Thinking back to last weeks running route 🙌🏻🌊 #MWMoments #MWMoment #Running #NRC #NikeRunClub #RunChat #PersonalTrainer #Greece #BeachRun #CoastRun ...

Such a beautiful sunny run yesterday!!! Today’s workout is the 365 Virtual Cardio workout 😋 the class is 9-9:30am and is our last class of the week this week because tomorrow I am being a bridesmaid for @v_r_carter on her big day 👰🏼💒💞

If you want to join the virtual class today, click the link in my bio to sign up and buy your £4.99 virtual pass that covers you for 7 days of as many classes as you like! If you haven’t tried the class before, send me a message and you can try your first class for free🤗

All you need is yourself, to download zoom on your device, 1 or 2 weights (or makeshift weights, water bottles filled with water or rice work well) & be ready for a workout that makes you feel amazing!!! 💪🏼💦💦 #Team365Motivate www.365Motivate.co.uk

#ExerciseTime #PersonalTraining #TeamWork #OnlinePersonalTrainer #Coach #CircuitTraining #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime #Strong #GirlsWhoLift #Dumbbells #RunnersCommunity #RunningGirls #NRC #NikeRunClub #RunChat #FitnessWomen #ExerciseOfTheDay #Wellness #TGIF #FitFriday
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Watched @zacefron @downtoearthnetflix programme yesterday & it was so interesting to see them visit and chat about blue zones 🌍

Blue zones are areas that are highly populated with people who live longer than average, they often have a lot of centenarians - people who live past 100! It is thought that with genetics aside, a lot of it is to do with environment and lifestyle. They are family orientated, stay active, are very social, have a sense of purpose, a calm life and they eat & drink a little bit of everything.

There was a fab part of the programme when they met Francesco who is 97 years old and he took them on a 1/4 mile walk he does 3x everyday which ends up at the local bar where he had a small glass of wine!!!😂

When I think about the lifestyles of the centenarians and compare it to how the media portrays health and fitness, where extremely lean & muscular people are shown as the pinnacle of fitness and health, it is kind of ironic, because often they are often doing the opposite of these things to achieve such an extreme body type. To diet to such low levels of body fat, you would be hungry and tired, have a low libido, may lose menstrual cycle & your life would have to revolve around your diet & exercise regime, often to the detriment of your social outings.

I’m not sure why we idolise this super shredded body shape & have associated it with health & fitness - maybe because we find it interesting & we admire the discipline? But we have to remember that getting leaner doesn’t automatically mean getting healthier. There is no body shape or size that equals health.

So can we lose fat in a healthy way? I believe that we can. As long as we don’t take it to extremes and we build habits that suit our lifestyle and that meet our mental, physical and social wellbeing as well as being conducive to our body composition goal. What do you think? 💭
#Team365Motivate #GetYourActiveOn #BodyCompositionGoals #Centenarian #DownToEarth #Health #Fitness #FitForLife #Wellness #ExerciseTime #UkRunChat #NRC #RunnersOfInstagram #PersonalTrainer #MyFabletics #TeamFabletics #FitLifestyle
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I have been loving getting out on morning runs! Throughout lockdown I was running most days because I had so much time 😂 & although how much I’m running has decreased a little now I’m back to training all my clients, I’m still sneaking in 2 or 3 runs a week. I’ve definitely noticed that they’re feeling easier and I’m running further now than before. It’s so nice to notice the difference!

I have found that the key to improvement, with my own running and my clients training, is to measure what you’re doing & to focus on the day to day. Instead of me focusing on, in 6 months I want to be x minutes faster, I just made sure I ran most days. I think this allows us to fall in love with process, instead of the outcome. If we are only focusing on the end result we will never be happy, because once we start running further, or lifting heavier or are a bit leaner - guess what, we will move the goalposts and want to be even faster, stronger & leaner!!! 😂

Let’s focus on the day to day, being consistent, tracking what we are doing so we can see if we improve & enjoying whatever exercise we choose to do. #Team365Motivate

#Running #NikeRunClub #MyFabletics #GetYourActiveOn #RunnersCommunity #RunningGirls #NRC #RunChat #FitnessWomen #ExerciseOfTheDay #Wellness #WednesdayThoughts #BuryStEdmunds
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365 CHALLENGE OF THE WEEK😄 Wooow this one was tough! This is our challenge from 2 weeks ago, sorry for the delay in posting guys, I was building the suspense for the final result 😋 The challenge was 100 skips, 20 squats, 20 lunges, 20 rows, 20 pressups, 20 crunches for time. Love that some of you guys did this challenge twice to beat your own score 👏🏻👏🏻 The winner for this challenge, with a super speedy time of 3 minutes 30 seconds is .... @adambranch15 🎊🎊🎊 Amazing work with this one team 💙 What part did you find harder, the skips or the weights? #TEAM365MOTIVATE
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#ChallengeOfTheWeek #PersonalTrainer #ExerciseTime #PersonalTraining #TeamWork #OnlinePersonalTrainer #Coach #FitnessTraining #Focus #InstaFitness #Fitness #FitForLife #FitLifestyle #WorkoutTime #GymTime
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We’re 10km in, 8km to go!!! Please donate to @stnicholashospicecare , click the link in my bio 💙 #Team365Motivate #GirlsNightOut #StNicholasHospice ...

Why do abs seem to define fitness in 2020?

We see endless images on Instagram of people representing sportswear & supplement companies who are extremely lean - models whose job it is to look a certain way, bodybuilders, people taking steroids & the top 1% of genetic outliers. When this image is repeatedly used by so many fitness companies, I think it clouds our view on what is healthy, what is normal & starts to put this image on a pedestal.

Recently @gymshark posted a photo of a woman who had more body fat than other people they usually post, there was controversy on the post. Some people commented suggesting that it ‘wasn’t fitness’ and didn’t ‘represent the brand’. Which is crazy because they have no idea about her health and fitness levels from looking at 1 photo!

I think it is so important that fitness is inclusive. Everybody is entitled to feel welcome to exercise (this is a given and shouldn’t even need to be stated!!) whether it’s to lose body fat and feel more confident in their fave outfit, to get fitter to run up the stairs at work without getting out of puff, or to give some time to themselves to clear their minds and feel powerful.

Health goes so much further than being lean or having abs. It is complete physical, social and mental wellbeing. And some of the images portraying the supposed ‘pinnacle’ of fitness can be the opposite of this. Being too lean could compromise health, lead to nutrient deficiencies, decrease athletic performance, create disordered eating behaviours, make you tired, moody & even mess with your hormones so much that women can lose their menstrual cycle.

Optimal fitness and health to me means looking after all areas of my life & fitness adding to my life, not controlling it: to move my body and be fit enough to do everything that I want, to use exercise to destress, take time for myself & to feel good & to prioritise time with friends and family & be happy when spontaneous dinner reservations are made😋

What’s fitness for you? #Team365Motivate #Fitness #Gymshark #MyFabletics #TeamFabletics #Coach #UnrealisticBodyStandards #DisorderedEating #Balance #HealthyLifestyle #FitForLife 👚👖 @fabletics
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