F2S Coaching with Sabrina Simmons

F2S Coaching with Sabrina Simmons

The Freedom Guru. Freedom Therapist & Transformation Coach. Author of The 'F2S’ Plan-
the freedom to succeed.

Operating as usual

[07/05/21]   Huge well done ladies it was so good to be back with you again and you smashed it.

Massive well done to our new members too.

Can I just ask politely to those that booked a spot and did not show up or let me know that they weren't attending that the ladies on my reserve list missed out on attending tonight because I believed the spots were all full. Please consider that for future sessions. Thankyou xx

[07/05/21]   Ladies attending to tonight's session.... please read the following information.

In order to follow covid guidelines please follow-

* entry to the venue is on the lake road entrance and you will be asked to follow a one way system.

* unless exempt masks must be women on entry and exit of the building but can be removed for class.

* there will be no entry to the building early so please try to arrive close to the start time (7.00pm) to avoid congestion outside the building.

* weights are provided if needed along with anti-bacterial wipes. If you use the weights you are responsible to wipe them down after.

* social distanced spacing will be in place. Please adhere to that.

* as of this week all classes are pay a week in advance so if you want to secure your spot for next weeks class the payment for that will be required tomorrow (costing £8.00. £4.00 for tomorrows session and £4.00 for next weeks). I cannot hold or secure any spaces without payment.

* please bring water as there is not any available on site.

* and most importantly..... remember to have a good time 💃🏻🏋🏻‍♀️❤️

[07/05/21]   Class payments information-

As I've explained previously, classes are currently on a 'pay a week in advance' system so just to clarify for those that have any confusion.

- if you have already paid for tonight's session previously then you only pay £4.00 tonight for next weeks session.

- if you haven't paid for tonight's session already then you pay £4.00 for tonight's session and if you want to book and secure a slot for next week you pay £4.00 for that too (so £8.00) or if you are just going week by week and taking a chance on availability you only pay for tonight's session but this does not guarantee you any future spots.

I hope this helps to understand the payments.

Thankyou ❤️

05/07/2021

3 spaces available for class tonight if anyone would like to book please Inbox me.

7-8pm at the the Charles Dickens centre.

Body inclusive fitness suites to any age or ability (ladies only)

3 spaces available for class tonight if anyone would like to book please Inbox me.

7-8pm at the the Charles Dickens centre.

Body inclusive fitness suites to any age or ability (ladies only)

04/07/2021

Classes are back this week-

Monday 7-8pm
Tuesday 7-8pm
Thursday 10-11am

At the Charles Dickens centre £4.00.

Please inbox me to confirm a space.

Classes are back this week-

Monday 7-8pm
Tuesday 7-8pm
Thursday 10-11am

At the Charles Dickens centre £4.00.

Please inbox me to confirm a space.

04/07/2021

Happy Sunday ❤️

Happy Sunday ❤️

02/07/2021

Mondays class announcement

Hi all, to those that have paid for Monday's class already or messaged me to book a spot can you please inbox me to confirm if you are attending Monday.

Thankyou in advance ❤️

Mondays class announcement

Hi all, to those that have paid for Monday's class already or messaged me to book a spot can you please inbox me to confirm if you are attending Monday.

Thankyou in advance ❤️

Photos from F2S Coaching with Sabrina Simmons's post 01/07/2021

Banging burgers for dinner tonight.
I don't eat meat but I still love burgers and plant based burgers are super high in protein and low in fat.

I split one burger (as it's big) into two and had it with warburton thins, plant based bacon, hash browns, one light cheese slice (split between both burgers) and loads of salad.

01/07/2021

The pursuit of happiness ❤️

The pursuit of happiness ❤️

30/06/2021

I've had a few conversations recently asking for advice about calorie counting (as I'm a huge supporter of it) or how people are concerned that it can be too confusing or that it will become a negative process for them to count calories as a method of weight loss so I thought I'd offer my opinion.

The universal truth about long term weight loss is that it is a non-linear process that takes far more than just nutrition focused action. It requires a process of deep rooted change and radical reconditioning which I am currently writing a program on to help others BUT nutrition and movement are vital parts of the process and as this is the area I continue to be asked about the most I will share this following advice with you in the hope that it can help anyone looking to try calorie counting but I do recommend that anyone with a serious eating disorder should not participate in this and instead seeks help for their ED.

A calorie deficit is the core fundamental factor in ANY weight loss strategy and not something that you can even avoid because you consume calories every single day (the only difference is whether you do it in your favour or against).

The calories that you consume are so important both in number (too many will cause you to gain weight) and in their nutritional value (empty calories can make you feel crap and lead to binges) and so the key here is to balance those calories out for health and consistency and that is why I fully support the 80/20 rule (80% on target 20% freedom) alongside calorie counting as well as increased daily movement.

If you would like to start counting calories and tracking your nutrients this is what I would suggest-

Step 1- go to
https://tdeecalculator.net/
and complete your details. This will tell you what your MAINTENANCE calories are (the calories that you consume that keep you at your current weight).
It will give you both a daily and weekly number. Write that number down and then deduct between 500-700 calories per day from that number (but never take yourself below 1300 calories this only leads to unsustainable losses as it is crash dieting). Then when you have your new daily allowance calculate it x 7 for your weekly deficit allowance.
You have the choice to use your calories on a daily basis or on a weekly basis. So if you are someone that likes to eat more or have some drinks at the weekend make sure that your calories are allocated on a weekly basis to those days to support that.
Now initially when you find out your calorie allowance it may seem like a lot of calories in comparison to what you may have been used to if you've been restricted them massively but understand that when people tend to aim for lower calories and believe they are on say 1300 calories a day they rarely actually are because they tend to consume far more at the weekend mindlessly after being so restrictive through the week (restriction always eventually leads to binging) and their overall weekly calorie intake has actually taken them out of a deficit. So it is important that the calorie allowance that you have calculated is adhered to without being tempted to drop too low because believe me it works!
Remember also that you have a weekly allowance so If you have a day that you go over your calorie allowance instead of considering it a bad day you can always just take those additional calories and deduct them from your remaining weekly allowance by splitting it over your remaining daily number breaking that good day/bad day guilt cycle too as this gives you so much more leeway.

Step 2- Once you have have your allowance calculated then for at least 5 days of the week try to hit and protein and fibre target which you can track on my fitness pal. (Ignore the calorie allowance it gives you as well as the carbs/sugar and fats area and just use it as a tracking tool for your calories and set nutrient goals because trust me when you're hitting these targets the other macros balance out). It will show you your nutrients in an area stated 'macros'.
I would suggest 35g of fibre and 100g protein (min) but remember this is a process and you are not expected to hit that immediately you can gradually increase these in time.
You will learn so much about nutrition and your body as you do this as well as say huge benefits like craving control, enhanced energy and less hunger and it will soon become a way of life for you.
Volume eating is also a hugely beneficial thing, bilking meals out with low calorie/high nutrition foods will give you more satisfaction and less cravings.
No food is bad it's just about balance!!

Step 3- Stay hydrated. You cannot lose fat if you are dehydrated so water water water.

Step 4- Move more. Aim for at least 10,000 steps per day it will increase your calorie deficit without reducing what you eat.

Step 5- Remember to be kind to yourself. You won't always get it right but beating yourself up for the bad days never makes them any better.

Good luck with your journey ❤️

I've had a few conversations recently asking for advice about calorie counting (as I'm a huge supporter of it) or how people are concerned that it can be too confusing or that it will become a negative process for them to count calories as a method of weight loss so I thought I'd offer my opinion.

The universal truth about long term weight loss is that it is a non-linear process that takes far more than just nutrition focused action. It requires a process of deep rooted change and radical reconditioning which I am currently writing a program on to help others BUT nutrition and movement are vital parts of the process and as this is the area I continue to be asked about the most I will share this following advice with you in the hope that it can help anyone looking to try calorie counting but I do recommend that anyone with a serious eating disorder should not participate in this and instead seeks help for their ED.

A calorie deficit is the core fundamental factor in ANY weight loss strategy and not something that you can even avoid because you consume calories every single day (the only difference is whether you do it in your favour or against).

The calories that you consume are so important both in number (too many will cause you to gain weight) and in their nutritional value (empty calories can make you feel crap and lead to binges) and so the key here is to balance those calories out for health and consistency and that is why I fully support the 80/20 rule (80% on target 20% freedom) alongside calorie counting as well as increased daily movement.

If you would like to start counting calories and tracking your nutrients this is what I would suggest-

Step 1- go to
https://tdeecalculator.net/
and complete your details. This will tell you what your MAINTENANCE calories are (the calories that you consume that keep you at your current weight).
It will give you both a daily and weekly number. Write that number down and then deduct between 500-700 calories per day from that number (but never take yourself below 1300 calories this only leads to unsustainable losses as it is crash dieting). Then when you have your new daily allowance calculate it x 7 for your weekly deficit allowance.
You have the choice to use your calories on a daily basis or on a weekly basis. So if you are someone that likes to eat more or have some drinks at the weekend make sure that your calories are allocated on a weekly basis to those days to support that.
Now initially when you find out your calorie allowance it may seem like a lot of calories in comparison to what you may have been used to if you've been restricted them massively but understand that when people tend to aim for lower calories and believe they are on say 1300 calories a day they rarely actually are because they tend to consume far more at the weekend mindlessly after being so restrictive through the week (restriction always eventually leads to binging) and their overall weekly calorie intake has actually taken them out of a deficit. So it is important that the calorie allowance that you have calculated is adhered to without being tempted to drop too low because believe me it works!
Remember also that you have a weekly allowance so If you have a day that you go over your calorie allowance instead of considering it a bad day you can always just take those additional calories and deduct them from your remaining weekly allowance by splitting it over your remaining daily number breaking that good day/bad day guilt cycle too as this gives you so much more leeway.

Step 2- Once you have have your allowance calculated then for at least 5 days of the week try to hit and protein and fibre target which you can track on my fitness pal. (Ignore the calorie allowance it gives you as well as the carbs/sugar and fats area and just use it as a tracking tool for your calories and set nutrient goals because trust me when you're hitting these targets the other macros balance out). It will show you your nutrients in an area stated 'macros'.
I would suggest 35g of fibre and 100g protein (min) but remember this is a process and you are not expected to hit that immediately you can gradually increase these in time.
You will learn so much about nutrition and your body as you do this as well as say huge benefits like craving control, enhanced energy and less hunger and it will soon become a way of life for you.
Volume eating is also a hugely beneficial thing, bilking meals out with low calorie/high nutrition foods will give you more satisfaction and less cravings.
No food is bad it's just about balance!!

Step 3- Stay hydrated. You cannot lose fat if you are dehydrated so water water water.

Step 4- Move more. Aim for at least 10,000 steps per day it will increase your calorie deficit without reducing what you eat.

Step 5- Remember to be kind to yourself. You won't always get it right but beating yourself up for the bad days never makes them any better.

Good luck with your journey ❤️

30/06/2021

Healthy habits that level up your life #1

Healthy habits that level up your life #1

30/06/2021

Healthy habits that level up your life #1

Healthy habits that level up your life #1

29/06/2021

If you have to question if you mean enough to someone than you don't mean enough.

If you have to question if you mean enough to someone than you don't mean enough.

28/06/2021

During my journey so far I have hit more obstacles than I care to remember.
There have been periods of self-doubt, self-sabotage and of chasing my tail to no avail until I finally came to this transformative conclusion-
You cannot become who you want to be until you unbecome who you are/were because your current state is out of alignment from your ideal state and to achieve a radical unbecoming you are required to develop some serious self-awareness and to challenge and restructure your perspectives and conditioned beliefs in order to release yourself from the debilitating mental restraints that hold you back and this isn't a one-off task it is a process and even now I personally work on this daily but it is a process that will elevate your success because it is the secret to achieving the life that you want to achieve.

During my journey so far I have hit more obstacles than I care to remember.
There have been periods of self-doubt, self-sabotage and of chasing my tail to no avail until I finally came to this transformative conclusion-
You cannot become who you want to be until you unbecome who you are/were because your current state is out of alignment from your ideal state and to achieve a radical unbecoming you are required to develop some serious self-awareness and to challenge and restructure your perspectives and conditioned beliefs in order to release yourself from the debilitating mental restraints that hold you back and this isn't a one-off task it is a process and even now I personally work on this daily but it is a process that will elevate your success because it is the secret to achieving the life that you want to achieve.

28/06/2021

Hi all,

Just a reminder that there are sadly no classes this week due to my household being in isolation but classes will be back next week.

Thankyou for your patience and understanding ❤️

Hi all,

Just a reminder that there are sadly no classes this week due to my household being in isolation but classes will be back next week.

Thankyou for your patience and understanding ❤️

27/06/2021

For so long I aspired to be skinny. Skinny at absolutely any cost because to me this equalled worthiness, happiness and acceptance but that was a bu****it story that I told myself based upon perceptions of body image that I had become conditioned to believe were universal truths.

Now I know better and I know that my happiness, worth and place in this world is not defined by the size jeans that I wear but on being my authentic self and being liberated by that and by helping others to achieve that freedom too.

I've realised that being fit and thick is what makes me feel good, healthy and strong both physically and mentally and that is the measure of true health.

For so long I aspired to be skinny. Skinny at absolutely any cost because to me this equalled worthiness, happiness and acceptance but that was a bu****it story that I told myself based upon perceptions of body image that I had become conditioned to believe were universal truths.

Now I know better and I know that my happiness, worth and place in this world is not defined by the size jeans that I wear but on being my authentic self and being liberated by that and by helping others to achieve that freedom too.

I've realised that being fit and thick is what makes me feel good, healthy and strong both physically and mentally and that is the measure of true health.

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