Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Great fun taking the boys along to their first @bathrugby game this weekend, and to get the win against @officialgloucesterrugby @premrugby was a bonus 💪🏻. Great to see so many families watching the game and supporting their local team too 🙌🏻. Amazing work by the ground staff getting the pitch ready, considering it was a lake only a few days before ! Proud Bath Support 🏉 💙🖤🤍. #bathrugby #gallagherprem #BATvGLO
Want to work your glutes but no time to head to a gym a lift weights? No problemo! Try this simple glute burn using a little band. 🔥 Pulse out at 3pm,4pm,6pm, switch legs to 6pm,8pm and 9pm. 30secs in each position. X2-3 rounds. 🔥 Tell me how you find this! Want home workouts using just bands and bodyweight that you can do from your living room? Message me or click link in my bio and join my online coaching. #onlinecoaching #transformation #bandworkout #homeworkout #gluteworkout
“I want to loose my belly fat” this is one of my top asked questions when someone comes to me for personal training. ⚡️ 1️⃣ You have no real control over where you’ll lose fat from your body first. ⚡️ 2️⃣ To kickstart the process, firstly prioritise creating a calorie deficit – simply put, burn more calories than you consume. 🔥 By doing so, you’re signaling your body to tap into its stored fat for energy, including that stubborn belly fat. ⚡️ 3️⃣ Embrace a balanced approach of regular exercise – 3-4 workouts a week 70% strength 30% cardio. Be mindful of your nutrition -to sculpt not just your abs but your entire physique. ⚡️ 4️⃣ Achieving a slimmer midsection involves more than just targeting your belly – it’s about reducing the overall body fat percentage. Remember, it’s a journey, so stay consistent and celebrate the small victories along the way! Think you need some help? Try my online coaching – workouts, nutrition, advice and tips. Me in your pocket every day!! Click link in bio if you want to chat. #FitnessJourney #HealthyLiving #trainingtips #transformation #onlinetraining #onlinecoaching
What a fabulous year that was. Thankful and grateful for everything it brought me… 🥳🥂. Have a great one whatever you’re doing tonight everyone. Super excited to get going again in the New Year, and for more exciting things to come in 2024. Wishing you all a super fun evening . Lots of love to you all thank you for all your support. #newyear #happynewyear
As a busy working parent running my own business, One thing I’ve learnt about fitness as a personal trainer and writing programs for my online clients is: Your workout will very rarely ever be perfect. For me, Looking after my family, 2 young boys, a military husband who works long hours, the house, my PT business in my gym and online keeps me crazy busy 🤪. Meaning 👉🏻 “You never have as much time as you want in the gym or your workout space!!” So SHORT (10-30 min) workouts, that you can do consistently, with good intensity WILL and CAN still get you far. Doing manageable but intense workouts have become my go-to strategy, proving that even in the midst of a hectic schedule, you can still achieve incredible results. ⏱️💪🏻. Want this to be your new year goals? Message me and let’s chat. Or click link in my bio for my online coaching. #newyeargoals #traininggoals #onlinecoaching #onlinetraining #transformation #trainingtips
Embracing the journey of fitness isn’t about nailing every session perfectly; it’s about finding those little 1% of progression – sometimes that may take a day, a week, a month or a year to achieve. 🔹 Chase the progress not the perfection in every workout. 🔹 Celebrate the small wins, and remember that perfection is not the goal. After each workout, feel proud of the effort you put in💪🏻. 🔹 Here are five benefits of weightlifting/working out especially in middle-age: 1️⃣ Increased Bone Density: Fight osteoporosis and strengthen your bones. 2️⃣ Enhanced Metabolism: Boost your metabolism for better weight management. 3️⃣ Improved Mood: Lift weights, lift your spirits – combat stress and anxiety. 4️⃣ Enhanced Joint Health: Strengthening muscles supports joint stability. 5️⃣ Increased Energy Levels: Feel more energized in your daily activities. 🔹 Working out is not just a routine; it’s a positive challenge that adds meaning to life. Aim for progress, not perfection. Challenge yourself this January – 👉🏻message me if you want my help or click my online coaching link. 🔹 #FitnessJourney #WeightliftingBenefits #trainingtips #onlinetraining #onlinecoaching #transformation
Want more Energy in January? 1. Let go of things that don’t serve you anymore. 2. Move everyday – Walk, exercise, mobility do yoga? 3. Be around those that bring joy and positivity. 4. Eat more goodness, fresh, clean healthy food. 5. Write new goals, habits & wishes you want to achieve. 6. Recovery – get more sleep, stretch more. Look after yourself. 👉🏻SHARE this post with someone who need to hear these things. 👊🏻. Want me to help you achieve your health, wellness, fitness, nutrition goals? Click the link in bio for my online coaching, be apart of my team. #januarygoals #transformation #trainingtips #personaltrainer #fitness #healthandwellness
Unlock the secret to vitality and well-being through the power of a good walk and exercise routine! Looking beyond the surface, exercise unfolds as a multifaceted key to overall well-being 🍃 . It’s not just about sculpting a physique; it’s a holistic journey that extends its benefits far beyond mere appearance. 🌿 Engaging in regular exercise isn’t just a way to preserve muscle mass and bone density; it’s a powerful mood enhancer that can uplift your spirits 💫 and contribute to improved mental health. 🌿 But the advantages don’t stop there. Exercise plays a crucial role in appetite regulation, ensuring a balanced approach to nutrition. It revs up your metabolism, becoming a dynamic force in achieving and maintaining a healthy weight ⚖️ . 🌿 Moreover, the social dimension of exercise cannot be overlooked. Whether it’s joining a fitness class or hitting the gym with friends 👭, it fosters a sense of community and enhances social well-being. 🌿 Simply put, exercise goes beyond just looking good. It’s about finding joy, promoting overall health, and becoming the best version of yourself. 🏋🏻♀️. 🌿 Embrace the process, relish the benefits, and make fitness a lifelong companion. 👉🏻Improve your health this year, let me coach and train you, click 🔗 in my bio and let’s chat. #Health #FitnessJourney #wellness #fitness#transformation #fitnesscoach #onlinecoaching #onlinetraining #healthandwellness
What is Self-Care? Pretty much it’s any action that improves your MENTAL, EMOTIONAL or PHYSICAL health. You can think of it as all the actions and decisions you take to benefit your health, happiness and well-being. 💜Mind – everything relating to your mental self-care such as goal setting, organisation, journaling and mindfulness. 🩷Body – Caring for yourself physically through activities in the area of movement, workouts and rest. 💚Soul – Looking after your emotional wellbeing by listening to and caring for your emotional feelings such as self-talk, setting boundaries and connecting with support networks. Remember self-care is about attending to your needs with the goal of improving your happiness, wellness and mental health. It’s about caring for your mind, body and soul by implementing small and simple habits into your lifestyle that support your wellbeing. #SelfCare #onlinetraining #balance #selfcare #womenshealth #lifecoaching #onlinecoaching #mentalhealth
🌟 Happy Olympic Day! 🌟 Today, we celebrate the spirit of the Olympics and the incredible journey of athletes around the world. As a Winter Olympian and Olympic champion 🥇, I know the dedication, hard work, and passion it takes to reach this pinnacle of sport. The Olympics are not just about competing; they are about unity, perseverance, and pushing the limits of what we can achieve. Grateful for the memories, the medals, and the lifelong friendships. Here’s to all the athletes, fans, and supporters who make the Olympic dream possible. Thanks @teamgb for making my dreams happen and for all the hard work supporting all the athletes for @paris2024 🙌🏻. #OlympicDay #Olympian #OlympicChampion #Sports #Inspiration #Unity #DreamBig #teamgb #goldmedal
Ready to Transform Your Fitness Journey? I know finding time to hit the gym is tough as a busy working parent. But what if I told you that you can burn fat and build strength efficiently with just three 45-minute sessions a week? 👉🏻Squat, Push, Pull, and Lift: The movements that burn fat quickly and effectively. Here’s my simple, yet powerful structure for your training plan: 🔹 Compound Lifts: Focus on squats, deadlifts, rowing movements, overhead presses, and chest presses. 🔹 Reps and Sets: Aim for 3 sets of about 12-15 reps. 🔹 Frequency: Train 3 times a week, for 45 minutes to an hour. 🔹 Consistency: Stick to this plan for about 4 weeks. Once you’ve built a solid foundation, you can then start lifting heavier weights with lower reps to continue your progress. Want me to help you more? Join my online coaching platform and let’s get started! 🚀 #FitnessForParents #BusyParentLife #CompoundLifts #BurnFat #StrengthTraining #OnlineCoaching #FitParents
One thing you need to know when you first start your training journey Working out is transformative. Mentally • Physically •Emotionally transformative. I started training as a teenager when I used to do athletics, running and weight training. There has been no looking back since then!! I’ve never stopped. Yes my fitness levels have been very different!! From beginner, to Olympic Champion, to retirement with plenty of injuries, pregnancy and postpartum body, to where I am now at 41 with a crazy busy mum life with 2 boys. If you want to feel the transformative powers of working out and having fitness in your life, then let me help you. Join my online coaching program today. Head to the link 🔗 in my bio to find out more . #daily #dailymotivation #lovefitness #fitfam #fitness #fitnessmotivation #gymmotivation #gymreels #liftingweights #gymreels #strengthtraining #functionaltraining #personaltrainer #exathlete #fitnessgirlsmotivation #getputyourcomfortzone
🏋️♂️ Ready to transform your life? Don’t wait any longer! Start today and unlock a world of benefits with regular exercise: 1. Boosted mood and mental well-being. 2. Increased energy levels throughout the day. 3. Improved sleep quality for a more restful night. 4. Enhanced cardiovascular health and endurance. 5. Strengthened muscles, joints, and bones. 6. Weight management and fat loss support. 7. Reduced stress and anxiety levels. 8. Enhanced flexibility and range of motion. 9. Immune system boost for better overall health. 10. Increased self-confidence and a positive body image. No more excuses – let’s crush those fitness goals together, join my online coaching and have me everyday in your pocket in app form!! 👆🏻click link in bio. #StartToday #fitnessjourney #transformation #personaltrainer #onlinetraining #onlinecoaching #HealthyHabits
Instead of chasing the latest diet or exercise trend, women in their 40s should focus on these essentials: 1️⃣ Walk more: Increase your daily steps to counteract any sedentary lifestyle. Aim for 30-60 minutes of walking each day to boost your health and maintain a healthy weight. 2️⃣ Lift weights: Prevent muscle loss with resistance training 2-3 times a week. This supports metabolism and ensures long-term health and mobility. 3️⃣ Increase your protein: For muscle gain consume between 1.2-2.2 grams of protein per kg of bodyweight per day. This is a very rough amount to help muscles recover and build. Protein also promotes better hair, skin, and nails. 4️⃣ Eat fiber-rich foods: Eating fiber daily from sources like oats, potatoes, berries, and leafy greens to improve gut health and control cravings. 5️⃣ Prioritise sleep: Ensure 7-8 hours of quality sleep by establishing a nighttime routine: avoid screens before bed, avoid heavy meals, and create a cool, dark environment. Save this guide for a little reference and share it with friends who you feel might benefit from a read. #fitness #fitnessmotivation #gymtips #gymmotivation #gymreels #liftingweights #gymreels #musclebuilding #strengthtraining #fitover40 #gymtipsforwomen #fitover40women #functionaltraining #personaltrainer #exathlete #fitnessgirlsmotivation
These 3 exercises are all you need for a super killer lower body workout- 1️⃣ Cable Squats 2️⃣ Single Leg Hip Thrust 3️⃣ Sissy Squats Aim for 10-15 reps per exercise 3-5 Rounds Little or no rest between exercises 1-2 mins rest between rounds. Give it a go this weekend and let me know how you go…. I guarantee jelly legs 🔥 🤣 #NoExcuses #LegDay #killerlegworkout #gluteworkout #workoutmotivation #simpleworkout #workoutroutine #simpleworkout #FitLife #SmallSpaceWorkout #QuickWorkout #BusyLife #FitnessJourney #TrainerTips #legworkout #lowerbodyworkout
Easy to follow at home Upper body dumbbell workout. This is a sneak peek of what you can expect in my Online Coaching App as an example of a clients home 10/15min “Arm Blast” session. 👉🏻Details: – 3-4 rounds – 30 sec on – No rest if you can! 🔹External Rotations L & R 🔹Forward Rotations L & R 🔹Shoulder Press L & R 🔹Tricep Kickbacks L & R 🔹Bent over Rows L & R 🔹OH Tricep Extension 🔹Bicep Curls Most of my clients request at home workouts about 3-4 times a week using their dumbbells, bands and bodyweight. I write most workouts to be no more than 20-40min long to suit their busy lives and around the kiddies!! DM/Message me if you’re keen to learn more or click link in my bio to fill out a few Qs and we can get chatting. #athomeworkouts #dumbellworkout #fitnessmotivation #challenge #workoutmotivation #fitspo #getfit #workoutfromhome #reelinstagram #thismumcan #onlinetraining #onlinecoaching #fitmum #dumbbellarmworkout #upperbodyworkout #armday #simpleupperbodyworkout
Embrace the new year with a focus on your wellness! 🌿 January is the perfect time to prioritize self-care. From mindful moments to nourishing meals, let’s make healthy choices that fuel our body and soul 🧘🏻♀️. Here are a few essential tips to feel great: 1. Keep Moving: Stick to your exercise routine to boost those endorphins! 💪 2. Nourish Your Body: Dive into nutritious meals for a healthy and happy you. 🥗Drinking @drinkag1 is boosting me currently. 3. Sunshine Vitamin Boost: Take those Vitamin D supplements to combat the winter blues. ☀️ 4. Nature Walks Daily: Step outside for a refreshing walk in nature🌳(and get more vit D). 5.Write a diary, journal, thoughts each day 📝. 6. Fitness Support: Consider a fitness buddy or coach for that extra motivation. 👯♂️ What’s your go-to wellness tip this month? Let’s thrive together in January 💙 Want extra help? Click my online coaching link in my bio and let’s chat. #WinterWellness #HealthyHabits #fitness#onlinecoaching #wellness #transformation
Full body hardcore Kettlebell Workout This routine will make you sweat and get serious gains. Keep steady and slow with each exercise. Perform 5 rounds of each superset, take minimal rest between exercises in each superset, then 60 rest seconds between each superset. SUPERSET 1️⃣: – 10 Renegrade Rows (each side) – 10 OH Reverse Lunges (each side) SUPERSET 2️⃣: – 10 1 Arm full sit ups (switch half way) – 20 Walking Lunges SUPERSET 3️⃣: – 10 OH weighted double leg lowers – 20 Russian Twists – 20 OH High Knee walks #fullbodyworkout #kettlebellworkout #strengthandconditioning #hiit #gym #fitnessmotivation #fitspo #getfit #workhard #explorepage #fitness #fitnessmotivation #gymmotivation #gymreels #liftingweights #gymreels #musclebuilding #abs #strengthtraining #functionaltraining #personaltrainer #exathlete #fitnessgirlsmotivation #fullbodyworkout #athomeworkout #simpleworkout
MEET THE EXPERT ✨ As part of our “New Year, New Intentions”, we have collaborated with a diverse group of specialists to help you along this journey. Introducing Amy Williams MBE, Online Coach 💚 “As an Olympic athlete, I knew how to train hard, have a big goal, to stay consistent, be determined, driven and not stop till you had achieved your dream. For me an Olympic Gold medal. Now as a mum of two boys, I also know what it’s like to see a change in your body, to see a different version of yourself, to struggle to find time, to juggle a busy family and work life. I started online coaching because I want to help others transform into a fitter, stronger and healthier versions of themselves. You can do most of my workouts in 20-30 minutes: Bodyweight, dumbbells or bands so you can do at home whilst the dinner is cooking, or in a hotel room away on a work trip.” – #newyearnewintentions #onlinecoach #newyear
