Coaching with Jay

What a bride!!

Leighann started with me 2 years ago with the goal of losing weight and getting her confidence back.

"I didn't like how I looked after having 2 kids back to back in the middle of the pandemic and having 2 kids already,"

Being a mam of 4 and working 40+ hrs a week, there's no doubt she has a busy life,

But that didn't stop her.

Leighann showed up every week for herself, and bit by bit, she found her stride again.

"The goal was to get me looking and feeling my best for my wedding day, and boy, did we do just that"

Over the last 2 years, she has been on more hen parties than a blow-up doll!

But between nights out, holidays, and weddings, Leighann still managed to-

➡️ Lose 45lbs
➡️ Drop 4 Dress Sizes
➡️ Got Her Confidence Back

No crazy diets or endless days of cardio. She just stayed consistent, and her hard work paid off.

What a transformation, Leighann!
A proud moment, right here!!
👏🏻

Women brought the energy this week⚡️ Same again next week!! 😁 . . . #strongwomen #fitnessgoals #gymmotivation

🎉🎉 COMPETITION TIME 🎉🎉

The studio opened its doors 3 years ago this weekend

To celebrate I'm running a competition 😁

1 Month of Personal Training -
8 sessions over 4 weeks

All you have to do to enter -

👉🏻 Like this Post
👉🏻 Like on Instagram
👉🏻 Tag 2 Friends
*Share to story for extra entry

Thank you to my clients and for all the support ❤️

**Competition closes 06/03/22

The winner will be picked randomly and announced on Instagram stories

Setting the pace

Things that can take two weeks-
➡️ Getting used to routine
➡️ Building momentum with a diet
➡️ Feeling comfortable exercising

Things that can take longer than two weeks-
➡️ Creating a habit
➡️ Changing a lifestyle
➡️ Seeing Progress

If you have set any goals for the year

Give yourself time and go at a pace you can stick to

When you strike a balance between Motivation/Patience
Thats where the magic happens
✌🏻

A good tip when planning to lose weight 👇🏻

Keep it simple.

Long term-change comes from repeating the same things over and over

Not a sexy sell but it's the truth

We complicate stuff to make the goal feel more important..

Or to have an excuse if it doesn't work out

The easy stuff done day in day out will get far more results than the complicated plan you can't stick too

Pick actions that support your goal, do them daily and build from there
👷🏻‍♂️

If you are struggling with fat loss try this...

Eat breakfast.

Sounds weird right?

"How will eating a meal help me lose weight?"

The answer is, it won't..

One meal doesn't make you "fat" or "skinny" but it can play a part in what food you decide to eat next

Having a breakfast can add structure to your meals reducing the chance of snacking or overeating at lunchtime

And we usually make better food choices when we aren't hungry

Skipping breakfast might suit some people but cutting out a meal doesn't always mean you eat less calories over the day (evening binges)

Less meals doesn't equal more fat loss and sometimes adding in a meal can actually mean you eat less total calories daily

If you are struggling with weight loss try start the day with breakfast and see if you notice a difference in energy, mood and hunger

Protein is always a good option
I'm an egg and oats man at the minute

Give it a go
Let me know if it helps
✌🏻

Back to penny's hun!

Today's the day you get to bring back half of your penny's haul

A lot of girls lately were genuinely upset after their first shopping spree back in penny's

Excited for the appointment, delighted picking up all sorts, buzzing to try them on at home then.. devastated when they didn't fit 😭

Some were even a size or two too small, so what happened?

You were happy before trying them on
but now a number on a jeans is making you feel s**t..

It's possible you may have gained weight and that's okay that can be delt with
It's also possible that the sizing in these places aren't 100% accurate 🤷🏻‍♂️

Don't let some factory template in China dictate your self worth!

Stay happy 😁

The original nutrition assessment

When was the last time you looked at your eating habits?

The foods we eat daily play a huge role in how we look and feel.

If you take an honest look at what you eat is there anything that sticks out that might be stalling your progress?

If there is, acknowledge and address the problem.

No one has more control over your diet than you 👊🏻

If the last 2547 days in lockdown has thought us anything it's that we have some patience 😅
✔ Home schooling
🤸🏻‍♂️ Joe Wicks
📱 Zoom Calls
🔄 5km Laps
We did it all... and never again 🙏🏻😌

When we get back to the gym try use the same patience that got us this far

Patience + Consistency = Results 💯

Someone's happy about the gyms reopening 😁
June 7th 🎯

Is there a "best exercise"?

Well it's kinda like asking is there a "best movie"?
It all comes down to personal preference
(Pulp fiction has to be up there 🙋🏻‍♂️)

But the easiest most accessible form of exercise is, drumroll 🥁 🥁🥁...

Walking,
Mood boosting 😁
Head clearing 💭
Calorie burning 🔥
Walking.
Thats it, nothing fancy just getting out in the fresh air with some music or a podcast, alone or with company.

Simple, easy but effective 👌🏻
Ig-