Things they never told us about friendships in your 30’s
Swipey swipey ➡️
Things they never told us about friendships in your 30’s
Swipey swipey ➡️
Things they never told us about friendships in your 30’s
Swipey swipey ➡️
Things they never told us about friendships in your 30’s
Swipey swipey ➡️
Things they never told us about friendships in your 30’s
Swipey swipey ➡️
Things they never told us about friendships in your 30’s
Swipey swipey ➡️
I get so many questions on this: why do I do it? When did I start? Do I feel embarrassed eating alone? Do I get lonely? Where is best to go?
So I’m gonna answer all of these in one go and take you on my Solo Travel Journey.
Let’s start with how much I HATE breakups. I’m terrible at them, and they seem to take me ages to get over. Well, I was having a particularly bad one a few years ago. We were in the depths of winter, and it was Christmas. Gross. So I googled hot holiday destinations in December, and Tenerife was top of the list.
On day 1, I cried and thought I’d made a terrible decision, but once I sat with it the following day, I loved it. I walked and walked and just tried to stay really present. I barely spoke to anyone, but I also didn’t want to because I didn’t wanna explain that I was alone. I wasn’t ready for that yet. I had my head in my phone for the first couple of dinners because I felt like everyone was watching me, but trust me, they weren’t. I did 5 nights, came back with a mega tan and hopped straight on Hinge 😉
I think my second solo travel was to Ibiza; that was just pure vibes, and I ended up meeting friends out there unexpectedly.
I then did Croatia, which was one of my faves. I just ate and sunbathed and walked again.
I did a few European ones out of joy, then bang, another breakup after lockdown. Horrrrrriiibbblleeeee!!!! This one really broke me because the guy was one of my nicest boyfriends.
This is when Bali happened. I met some Irish bird @siobh.ohagan (🤍 u) in London August 22’ who lived there and just said so casually come to Bali.
Bali was already on my radar, so this felt like it was a sign. So I booked it and left 4 months later. Bali changed everything as this ended up being a 5-month trip. It bypassed a lot of the shIt part of a breakup, and I made some solid friends over there. After Bali, I don’t think I’ve even questioned solo travel; I just booked it. In all my trips abroad, I have never once felt lonely; I felt more lonely in London. As for the best places to go, only you can decide that. Solo travel has been the best decision every single time, without a doubt.
I dare you to do it 😘
Let me quickly explain why rest and recovery is so important.
Each time you train you cause microtears in the muscle which need time to recover; this done over long periods of time without rest can cause injury. Injury means little or no training, meaning no stress relief, decreased endorphins so our mood drops & shite sleep due to unused energy.
Trust me, you wanna try an avoid injury as much as possible because it’s so very boring. Listening to your body when it needs a night off is ultimate self love.
If you have been training for a while and it has become a part of your lifestyle, you will not undo your progress by having an evening or weekend off.
And if you are exercising regularly, eating a balanced diet and feel like you have plateaud with your training, maybe you what you actually need is rest. .
There have been moment in my training when I’ve been in a healthily calorie deficit, training my arse off but not able to progress or lose any more weight. When this has happened, my coach programmed a week off for me, the only thing I was allowed to do was walk. I hated it at the time but my god did I come back the following week with some fire. I smashed a a PB and then was able to get down to my goal weight.
If you are told to rest, REST! This does not mean you switch your gym session for power yoga, it means chill the f out and watch some Netflix, especially if you are injured.
@cici_onlinecoaching
You will not regret your rest but you will your injury.
5am starts in Sydney 🧊
@somatic_ice
5am starts in Sydney 🧊
@somatic_ice
I was in such a good flow last year with my health and fitness, but then my injuries hit me hard. The last four months have been a real mental and physical struggle, often feeling like I was taking one step forward and two steps back.
However, I am over the moon to say that I am back on track! While I still have some niggles I’m working around, overall, I feel fantastic.
Don’t let your injuries stop your progress. Get someone to help you train safely, around your injuries.
If you need changes in your life or something to kickstart your summer body, hit the link in my bio and let’s chat.
Sometimes you just gotta say YES to life, throw caution to the wind and allow the universe to guide you 🌟
↖️ This girl vs girl ↗️
I thought the only way to lose weight was to batter yourself with cardio. I had zero nutrition knowledge and was constantly disappointed with the scales not moving, even after beasting myself on the treadmill.
Fast forward a few years, I invested in someone to create a training program to help me lose weight. Surprisingly, it featured minimal cardio, challenging my scepticism. But I was so fed up with looking in the mirror and finding problems that I was sort of willing to do anything.
Having a structured training program meant it took away any embarrassment of not knowing what to do or what equipment to use; I knew all I had to do was follow the plan, and I’d get the results I was looking for.
The gym has opened so many doors for me. Not only has it helped me to feel confident in my skin, but it’s also helped me to build a community. Being in Sydney has highlighted this because before, I NEVER would have joined a new gym in a different country without the knowledge I have now; my gym anxiety would have taken over. The gym isn’t just about getting fit; it’s about the camaraderie and building friendships. I only wish I’d got into it earlier rather than hating my body for so many years.
I’ve always enjoyed helping people, so I started my coaching business. I wanted to support people in overcoming their gym anxiety and beginning to love their beautiful bodies.
If you’ve found yourself smacking your head against a brick wall with your fitness journey like I had, contact me and let’s get you enjoying “you” again. Sometimes, it’s just about having someone hold you accountable.
The linking in my bio if you wanna chat. x
@cici_onlinecoaching
Here’s a slice of cringe and cheese to show you the easiest way to get exercise into your day when you don’t have an hour to spend in the gym.
@cici_onlinecoaching
The most underrated mental health hack:
I remember an ex-boyfriend telling me he preferred me when I went to the gym. Now, before you jump to conclusions, he was actually one of the good ones and very supportive. My happiness mattered to him, and he understood that I felt better overall when I exercised. I became calmer, more stable, and better equipped to handle the sh!t that life sometimes brings.
Sure, looking fitter and healthier was a bonus, but his preference wasn’t just about appearances—it was about my confidence and strength.
Fitness and exercise aren’t just about physical health; they also fuel your mind.
When life gets tough, journaling and meditation sometimes don’t cut it for me; I need to move my body to release stress.
We’re told it’s rude to judge people because we don’t know their story. We don’t know what they are battling, how far they have already come, or what struggles they went through to get to where they are today.
So, how is it fair that this cat gets away with it?
I come across some right twats on the Internet, but their comments seem to just go over my head, but this cat judging me every single day, even after I’ve fed him, is brutal.
Let’s try and normalise cellulite people because I see half-naked bodies over here every day, and I can tell you that everyone has it. I train 5 times per week, and I eat a healthy diet. Yes, my steps have been shocking in Bali, but generally, I’m good, yet I still have it.
Don’t let your body stop you from enjoying life. I wasted so much of my 20s not going to certain occasions because I was so body-conscious.
Things that I have found that have helped are:
-Weight training
-Greens and Omega 3,6,9 in my diet
-Massage
You know when you’ve been at the desk all day, barely moved, you’re hungry but not sure what to eat
This one’s for you;
Tuna
Feta
Avocado
Beetroot
Boiled egg
Beetroot juice
Mixed leaf salad
Cherry tomatoes
Himalayan salt
Light
High in protein
Yummy
@cici_onlinecoaching
How did I get from here to here?
Since the beginning of April, I cut out sugar and replaced it with natural alternatives. I ensured I did a minimum of 10,000 steps per day and committed to four heavy weight training sessions a week. I haven’t counted calories; instead, I’ve been mindful of what I eat, focusing on protein. I’ve done Weekly measurements and weigh-ins since April which have been my biggest motivation
to keep going.
If you would like some support in getting to you health and fitness goals, I would love to help you. It doesn’t need to be complicated and I can accommodate pretty much any lifestyle. If you’d like to chat about this and learn a bit more about what I do, hit the link in my bio ☺️🌟
@cici_onlinecoaching
Yes – I am filming this in a laundrette
Are you in a restriction and binge eating cycle? If so, this reels for you .
If you need help with switching up some habits and think a meal plan might help you like it did me, then hit the link in my bio and let’s chat
@cici_onlinecoaching
@firstdates Valentines special 🥰🥰
Alllll the “awe’s”
@channel4 9pm
This week’s common theme revolves around sunshine and pub gardens 🍺 ☀️
If pub gardens tend to throw you off your progress, here’s a tip: Your nutrition plan doesn’t have to be super strict. Personally, if I’m told not to do something, I’m more inclined to do it. Since I love summer and pub gardens, I’ve found that a little prep beforehand helps me stay within my calorie goals. One trick is to cut back by around 500 calories during the week, giving you a buffer for the weekend.
Another strategy is to be mindful of your drink choices. If you know tequila tends to lead you astray, opt for something you can handle better. It’s all about knowing yourself and what works for you.
I’m not saying you should drink alcohol, but for those who enjoy a Sunday session, it’s possible to balance it with your training goals.
@cici_onlinecoaching
It’s the little things 💫
Quick, simple, YUMMY and on my nutrition plans.
500 cals BOSH
30g protein BOSH
Calorie deficit ✅
@cici_onlinecoaching
Meet Ms. M, who won three months of coaching through my November competition. As a busy mom and wife, her main challenge was avoiding snacks whilst the children eat. After learning about her family’s dietary habits, I tailored a nutrition plan to fit their preferences, providing snack options during kids’ meals and gave her some family-friendly desserts.
Given Ms. M’s preference for home workouts, I created a training program using her existing equipment. The brilliant results speak for themselves – she shed over 4kg in just four months and now comfortably fits into her favourite jeans.
Thrilled with her progress, Ms. M has chosen to continue with my coaching. Our current focus is strengthening and growing dat peach. 🍑
@cici_coleman_
