Bootique Fitness

Bootique Fitness

I thought this was really interesting and some ladies might like it.

Specialist Personal Training, Nutrition and Weight Loss Coaching, Luxury 5 Star Fitcamp Holidays Sharon has over 20 years experience as a Fitness Professional.

She is passionate about helping people lead a healthy lifestyle and learning new habits and skills. As an NLP Coach Sharon uses special tools to help to coach change in habit and Lifestyle. Sharon specialises in Fitness Training for Ante/Post Natal clients, later life, weight loss and exercise referral. Sharon currently operates as a Personal Trainer and Healthy Lifestyles Coach alongside her role

Operating as usual


MIND Tip of the week


Recipe of the week

Eggs Fried on Tomatoes with Tuna

Serves 1
Prep: 5 mins
Cook: 5 mins

Nutrition per serving:
307 calories
15g fats
8g carbs
32g protein

* 1 large tomato
* 1 tsp. coconut oil
* 2 eggs
* 80g tuna in brine
* a pinch of oregano
* a pinch of chili flakes
* parsley, chopped, to serve

Peel the tomato and chop into cubes.

Heat the oil in a small frying pan, add the chopped tomato and fry over a high heat for about 3 minutes.

Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper.

Arrange pieces of Tuna on top. Then sprinkle with dried oregano and optionally chili flakes.

Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley.

* Replace tuna with feta or Gorgonzola cheese
* For an extra carbohydrate boost serve with toasted bread or millet as a gluten-free option


MIND Tip of the week


MIND Tip of the week


Who likes peanut butter 🙋‍♀️

Peanut Butter & Jelly Smoothie

Serves: 2
Prep: 5 mins

Nutrition per serving:
1 Small Banana
1 tbsp peanut butter
3/4 cup (100g) frozen raspberries
200ml almond milk, unsweetened

Place all ingredients into a high-speed blender and blitz until smooth.

Protein Boost Tip:
* Add a scoop of vanilla whey or plant based protein
* Or add 2-4 tbsp. of Greek yogurt


It’s so good to have the studio back open for face to face sessions. I’ve enjoyed our Zoom sessions and continue to do so, for multi household training, but it’s lovely to have people back in face to face too! 👌😊


Liz and I would like to wish all of our friends and clients a wonderful Christmas and a very happy 2021!


Bootique Fitness gift vouchers are available to purchase for yourself or a friend. Just check our availability if you are not already an existing client.
Inbox us for more info.


Alix and Jess feeling like they are on a night out! Loving being back in the studio with lovely people. Good times coming back 😁😁


Great to be back in the studio. One of tonight’s sessions with Tracey and Jemma 💪😁


REOPENING on Monday 27th July.
We look forward to welcoming back some of our clients on a one to one or pairs session basis. COVID safe precautions being taken with lots of layers of protection put in place. Zoom sessions continue for groups or 3 or 4.
Looking forward to seeing you in person! 😊


Due to our success of transitioning over to zoom Personal Training sessions during this period, we are delighted to announce that we are in a position to open up a couple of more slots.

If you are interested in exercising in a safe environment from your own home, drop us a message and see how we can help you feel fitter, stronger & healthier in these current times.

Liz & Sharon

Photos from Bootique Fitness's post 11/05/2020

Our Bootique Fitness Survival Kit has been a great success during lockdown. Multiple weekly workouts with Sharon & Liz, weekly challenges, habit creation, mental health tips, recipes, pub quizzes, Zoom chit chats and more...
£35 per month for unlimited access to our special Bootique family group.
Comment below to join us.

Photos from Bootique Fitness's post 30/03/2020

Our brand new Bootique Fitness Survival Kit offers workouts, challenges, habit creation, mental health tips, recipes, Zoom chit chats and more...
£35 per month for unlimited access to our special Bootique family group.
Comment below to join us.

Photos from Bootique Fitness's post 26/03/2020

We are now delivering ZoomPT sessions directly into your own home or garden. Here is Joanne Reynolds doing her first session. Both one to one and small Group sessions have gone REALLY well this week.
Individualised sessions, minimal equipment and social connection all going on and giving important accountability to those that know they aren’t motivated enough to follow a genetic online workout. Jo is but not everyone is. Enjoyed the sessions we have done so far and so have our clients 😁😁👍


Evening everyone. Hopefully you’ll have received the email that Liz and I sent out this week. We were expecting Boris to tell us to close gyms at some point but don’t fret! We have both outdoor sessions and home based remote training planned using Zoom. It’s easy to use and we will train you to use it too. It can be used for groups as well as 1-2-1 training with us both. This will ensure we are able to offer you the same service in a different way as well as more exciting online services. Liz and I will be phoning you all over the next few days to explain more 😉




With the current situation, there is so much uncertainty and we are unable to control what happens next, but what we can do is focus on the things we can do in prioritising our health & immune system.

Along with following the current guidelines, here’s our top tips:

✅ Drink plenty of water

✅ Eat plenty of fruits & vegetables and look to have plenty of different colours so that you are getting an array of vitamins & minerals (see photo from a useful infographic from our friends at Precision Nutrition.

✅ Try and get as much sleep as you can. Incorporate good sleep hygiene, no laptops or phones before bedtime, use a diary to write things down before bedtime to help clear your mind before sleep, magnesium baths, read - try and allow yourself time to unwind before bedtime.

✅ Regular exercise, with the added benefit of that feel good factor once you’ve completed it

✅ Try & reduce stress as much as possible - useful tools can be mindfulness, meditation, reading, listen to music, warm baths

✅ If possible, get outdoors into fresh air and get a boost of vitamin D



❇️ ‘Power ups’ for mental wellbeing

With poor weather and a few stressful life challenges landing on our doorstep, it can be easy to fall into a ‘dreary weary’ state of mind. Having some simple POWER UPS to turn to can boost our energy levels and give us. a way to ‘cope’ with life challenges. Here are some samples of the POWER UPS that we use at Bootique Fitness.

✅ Green super smoothie
✅ Workout with good buddies, banter and music
✅ 5-15 mins of guided meditation or mindfulness
✅ Dog walk and play
✅ listening to empowering music
✅ A big cuddle

Work out what your power ups are so that you can draw on them to recharge.

Timeline photos 23/02/2020



At the time of an eventful event, the hypothalamus sends a nerve signal directly to your adrenals, which causes them to secrete adrenaline.

Adrenaline is the reason for the heightened state you feel after the event, it results in high blood pressure, respiration and heart racing.

One-off releases of cortisol can be a good thing for the body, as they help regulate immune function, repair tendon/ligaments and may even accelerate fat loss.

The problem occurs when cortisol is elevated for prolonged periods of time. It is chronic, low level stress that never quite goes away that leads to physical problems.

Bad stress symptoms can include

❌Difficultly falling asleep

❌Feeling lethargic most of the day

❌Suffering from mood swings or feeling emotional

❌increased blood sugar levels (store more body fat)

❌Low testosterone

❌Increased inflammation

A low calorie intake during stressful times will only heighten the depletion of glycogen, breakdown muscle tissue and put more demand on the adrenals. Eating good sources of carbohydrates will help to replace the glycogen.

Therefore at a particularly stressful time, this is a considerations to be mindful when in a dieting phase

Some tips to help

✅Exercise regularly (low to moderate activity like yoga, stretching, walking)

✅Get some sun daily

✅Reduce caffeine, alcohol, sugar and nicotine

✅Get enough sleep

✅Introduce relaxing techniques (mindfulness, deep breathing, meditation)

✅Do things you enjoy

✅Listen to music you like

✅Laugh a lot



How to use the Hunger Scale

❇️Ask yourself “Am I really physically hungry?”

❇️Rate your hunger before you eat and think about any other reason you may want to eat

❇️Plan and take control
If you suspect that your hunger is due to any psychological factors, instead of eating, try doing something else. Distract yourself with other activities such as walking, chatting to a friend, exercising or practicing mindfulness, which are just a few examples

❇️Eat regularly throughout the day to avoid 1 or 2 of the scale. If you find your self at 1 or 2 then try eating a little bit of something, i.e a piece of fruit to get up to 3 on the scale. Wait 10 to 15 minutes and see how your hunger level is.

❇️Keep hydrated

❇️Hunger scale can help you to listen to your body. Here’s some ideas that may help to become more mindful around eating.

❇️Before you eat - Concentrate your attention to your stomach and give yourself a number on the hunger scale. Be mindful if your hunger is coming from your stomach or whether it is more from psychological factors or habit

❇️During a meal - Eat slowly and mindfully. Stop midway and check your fullness.

❇️Finishing meal - Stop eating when you are around 5 or 6 on the scale. If you eating to a higher number on the scale could mean you have taken in more food than your body needs.

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46 Woodale Close, Great Sankey

Opening Hours

Monday 9am - 8:30pm
Tuesday 9am - 8:30pm
Wednesday 9am - 8:30pm
Thursday 9am - 8:30pm
Friday 9am - 8:30pm

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