HOW CAN I LOSE WEIGHT ? The truth is, that there are hundreds of different methods, however, many variables need to be considered to ensure that whichever plan is applied, is sustainable for each individual 🙌🏼 In the meantime, consider these simple pointers which aim to get you a little leaner ⭐️ 💪🏼 Increase your activity level, walk 10k steps per day 💪🏼 Exercise/train/workout, whatever you call it, at a hard to very hard intensity for at least 45 minutes, 3-5 days a week 💪🏼 Calculate your body weight in pounds, multiply that number by 10 and aim to eat that many calories per day 💪🏼 Eat roughly 1g of protein per pound of body weight 💪🏼 Eat lots and lots of vegetables 💪🏼 Sleep 8 hours a night 💪🏼 Aim to eat mainly unprocessed food 💪🏼 .....But add in a little junk food 😜 💪🏼 Drink over 2Lof water a day 💦 💪🏼 .....and if honestly, you genuinely don't know how to apply any, or all of the above tips, and feel as though you really want to change, you need to hire a coach 🙌🏼 🏋️‍♀️Bookings for our next block open on May 1st 2018 🏋️‍♀️ #smallsteps #makechanges #somuchmorethanfitness

You burn calories every day sitting still! Doing absolutely nothing !!!! It costs energy to pump blood around your body, keep your heart beating, this energy your body uses is calories!! Now if you build muscle, you will burn more calories even when doing nothing. This is the reason we teach everyone to lift weights, because you basically burn more calories, doing nothing !! Go lift 💪🏼💪🏼

Each of my bootcamp teams record what they eat and how their day goes in a food diary 📖 Allowing me to see ‘a day in the life of’ them, so that I can get a better understanding of their ‘normal’ So what really is normal ? I guess it is a really broad definition, as my normal is completely different to someone else's normal, and I completely understand that. I don’t train everyone the same as me, nor do I tell anyone to eat exactly the same as me, training and nutrition are specific. I NEVER suggest that anyone should have kale smoothies every day, however, some people that I coach love them !!!! Nutrition really is very specific. We have had (and still have ) clients with many lifestyle conditions that need to be considered :- People with depression People who have been clinically obese People who find it difficult to eat People with epilepsy People with MS People with Fibromyalgia People with knee replacements People who don’t sleep Shift workers Stressed people Mum's with 7 kids ( we had 1 honestly !) The list goes on...... To recommend to each of these very different people a ‘blanket nutrition protocol’ is not just impossible but irresponsible and completely missing the point. Our focus is to get people strong, fit, healthy, and in the shape that they want to be and to meet other "normals". I love my holidays and that comes with a lot of indulgent eating, and I LOVE exercise, because it really makes me feel sane and happy. I don't like training really high impact, nor do I enjoy running, that said, I do really like to work hard. Not everyone does. Everything we believe in and work towards, are results focused. However, how we achieve those results for people, is very individual. This is how we work at The Bikini Body Bootcamp 👙💪🏼❤️ Sometimes its good to know when to back off. It's good to know when to train hard. It's important to get a good understanding of the body, mind, nutrition, lifestyle and exercise. Social life, family and work are really important factors to consider. None should suffer at the expense of nutrition/training. Nutrition & Training shouldn't be your life - but it does play a big part of it

It’s so exciting to be still receiving so many enquiries for our next training block which launches in just over 5 weeks. At the moment all of our PT programs and bootcamps are full and well underway so we unfortunately do not have any current spaces. BUT ......... Next week, May 1st 2018 we will be taking bookings for ALL of our next blocks of training ❤️💪🏼❤️💪🏼❤️💪🏼 BOOTCAMP BABES (introduction bootcamp) THE BIKINI BODY BOOTCAMP (All training times ) MENFIT BOOTCAMP (Male edition bootcamp) PT GROUP TRAINING Save the date and don’t miss out 💪🏼 We cannot wait to help even more of you change your lives 😘

Week two is well underway and it’s amazing to see the changes in those training with us already. Some in mindset and focus, many in committing to make their training sessions, lots more in better food choices, I’m really looking forward to this block ❤️💪🏼❤️💪🏼 Incase any of our fitness family haven’t already joined, we have a closed group page ONLY for this in our bootcamps, make sure you search in closed groups for THE BIKINI BODY BOOTCAMP or MENFIT BOOTCAMP and request to join, this means I can add you in and you can have our support whenever you need it, not just whilst training 🤘🏼 Happy Monday 💪🏼

Full on daylight opening at 5.40am this morning, a spring in my step as I get set to take my first bootcamp of the week 💪🏼 #springfeels #lightmornings #coachlife

This nipped like a bitch 🔥 I don’t usually post training videos unless there is a teaching point to them, but have been sharing my attempts and my desperation at trying to master pull ups, on my insta and in doing so, I open myself up to the social media ‘technique police’ 😂😂 Anyway, I’m aware that my body is swinging and that I should be going slowly BUT this worked for me and that’s what matters !! Everyone’s body is different and as long as it’s safe, train however the hell work for you 🙌🏼 #corework #hanging #kneeraises #getstronger

Dreading Monday ?? Already wishing it was next weekend ?? There are 365 days in a year.. Approximately 104 are weekend days... Meaning you look forward to just 28% of your whole year 😱😱 So a whole 72% of your year you wish away ?? Think about it and change things you... We only get one life 🤘🏼

The sun was streaming through all of our studio windows early this morning, it felt fantastic to have all of our windows and doors, even the fire doors swung open to allow the spring air to circulate, creating an amazing, energetic buzz around our training rooms☀️ Over 50 of our training team joined us for our HUGE Saturday session this morning and left buzzing after a strength and a cardio circuit which set them up for the day 💪🏼 Enjoy the much awaited sunshine in the ‘shire today everyone ☀️ Have a great weekend 😘

Friday morning workout done and heading off for a full day off in the sunshine before school pick up☀️ We cannot wait to coach our HUGE group session tomorrow at 9am to kickstart our fitness folks Saturday 💪🏼 Have a great Friday 😘

I was honestly only nipping in for a look !! I’ve always loved NIKE, especially trainers as they last longer for my purposes, walking, work and training. I bought a gorgeous pair of nude puma trainers three months ago and already they have holes in them 😫😫 Anyway, no promotional discount codes on this post but an honest invite to check this store out as I managed to buy 5 pairs of NIKE’s all with 50% off 🙌🏼 Sale galore, not just on trainers 👟 Get involved 🤘🏼

Survived this morning without a phone📞 Instead, I spent some time with the physio legend that is Joe Mitchell, learning more about proprioception. Every day that we spend learning something new, we challenge ourselves, we sharpen our brain's creative, practical, well-being and academic centres too. Looking forward to applying all of my new learning helping both my body in training, and of course each of my clients. When did you last learn something new ? Try it, I promise you the brain needs a workout as much as the body 🙌🏼 #somuchmorethanfitness #mind #body #nervoussystem #soul

This guy ^ #nephew #oorsnudge #uncledaft ☘️

Back On track. #fitgirl

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Hey if anyone is looking for a new front man in an up and coming gang I'm free wed-fri most weeks #goodatfighting #imafighter #heyicanfight

#BBBC #3rdplace #trustheprocess #headbackinthegame 💪❤👙

"Life is always on, man, I never get a break from it Doesn't matter where I go, I can never get away from it They give me loyalty and I don't gotta pay for it Same way, breads gotta break for it Keeping people fed is my only peace of mind now And I turn the six upside down, it's a nine now I made a decision last night that I would die for it"🎧🎧

Week 3 on detox. Totally feel a difference now! (I have my waist trainer on in this pic) 💪🏼💪🏼💪🏼

Day 6 on my detox and my sugar craving is killing me slowly! 😂 so I made chocolate protein powder pancakes with crushed almonds strawberrys and manukka honey 👅