Claire | Mindset Mentor @clairerichards_fitmind

💗I help women get lean, fit and feel AMAZING 👋🏼Say BYE to binge eating 📲Stories highlights for workouts, food & memes #mindsetguru #lifecoach

Claire | Mindset Mentor photos and videos

3 days ago

CONFESSION TIME: DIET (FADS ) I'VE DONE: . . Slim Fast Weight Watchers Herbalife (literally bought 1 tub and 🤮 ) Fat burners (tablets off the internet 🤦🏻‍♀️ ) Starvation/over restriction Chocolate only (srlsy. I was 16 tho so be kind ) Protein shakes/bars as "meal replacements" Special K 1200 calories a day . . I think that's it . So when you see me harp on about balanced eating, including any and all foods in your diet, how calories ARE important but how eating mindfully is your long term guarantee to success...I'm not talking from my arse but from PERSONAL BLOODY EXPERIENCE. I think I was 13/14 when I started restricting my food in some way and this didn't change for the better until I was 36 😬😬 . Let that sink in . I know exactly how it feels: to be so desperately unhappy with your body that its thr ONLY thing that consumes your mind from the moment you wake up to the minute you go to bed. I used to check myself in every mirror or car window or reflective surface to see if I'd gotten fatter as the day went on. Checking my stomach to see how far it stuck out a million times a day . None, and I mean NONE of the above "diets" worked. Ok, I lie. They worked for, like, a couple of weeks maybe but then I binged. Oh, how I binged . And do you know the BIGGEST and most common pre-indicator for whether someone will develop binge-eating/BE disorder? Take a guess . Yep. Over-restriction of calories for a prolonged period of time . You may think these (and similar ) "plans" will help you shed the lbs, but I guarantee you'll be spinning your wheels for another decade wondering why the hell you weigh the same as you did 10 years ago (if not more... ) . Get educated on what actually works. Stick around here for inspiration on how to make weight loss work for YOU, how I've helped myself and my clients break free from their negative obsession with food and body image . How long have you been trying different diets for? Can you beat my 24years?? . . #foodobsession #diets #diettruths #cfd #bingeeating #bingeeatingdisoder #quitovereating #intuitiveeating #eatintuitively #slimmingworld #Wwuk #herbalife #slim #femalediets #mealplans #dietplans #confessions #faddiets

260
5 days ago

‼️KEEP SCROLLING IF YOUR EGO GETS BRUISED EASILY 🥺‼️ . THIS ISN'T ANOTHER BORING WEIGHT LOSS POST but one about vulnerability, honesty and taking responsibility for my (and in turn, your ) bullshit . It's easy to convince yourself you're doing everything you can when, in fact, you're not. Hell, I'm putting these photos up to show you I am just as well practiced as you are at justifying my behaviour and only doing things when it suits me 😬😬 . I cant help myself It's just how I am I don't choose to be like this I wish I wasn't like this It's not my fault I have no willpower . ....sound familiar? . At some point, we have to get real with ourselves and THAT, my friend, is tough because when it comes down to it the only person responsible for where you're at, at any given point, is YOU . Taking responsibility for your actions feels like shit, especially when it's ended up in your being somewhere you don't want to be. Much easier to blame other people or its "just who I am" because you get to pass the buck on to something/someone else for your unhappiness . The middle picture was my wake-up call which I was too embarrassed to share at the time. But it's what I needed to confront my thoughts and actions which led me to feel uncomfortable, unconfident and pretty shite about myself . I'd chosen to say "fuck it" too many times, convince myself I was in a calorie deficit but was clearly NOT 😂 . Gaining weight isn't the end of the world, obviously, but what pissed me off was the behaviour which had led to it. Lying to myself and justifying my actions made me feel good in the moment, but that lack of discipline didn't align with the person I want to be and THAT was the most uncomfortable thing to get my head around . Gah. Who'd be responsible, eh? This applies to every context in your life, so if you're not happy about something what CAN you do to influence the change? . #responsibility #takeaction #takeresponsibility #leedsfitness #honesty #vulnerability #bingeeating #bingeeatingrecovery #overeating #bodyconfidence #excuses #noexcuses #dieting #femaleweightloss #diettruths #dietmyths #selflove #bodytransformation #transformationstory #transformationtuesday

300
2 weeks ago

‼️ DON'T READ THIS IF YOU'RE HAPPY WITH YOUR WEIGHT‼️ . Or happy and COMPLETELY jumping for joy in every aspect of your life, because this post is of no value to you whatsoever . But if that's not the case and you're fucked off with something then it might be useful . Bizarre truth: PAIN IS YOUR BEST FRIEND but you're spending way too much energy avoiding it. The shit, emotional pain/shame/frustration you feel about your weight and/or body shape is trying to give you a very clear message that you should probably change something. El problemo being you're pretty damned determined to not listen to the klaxon . Instead of running away from the bad feelings, leaving a wile-e-cyote-style hole in the air behind you, use your pain and torment to propel you forward into incredible CHANGE . Most people fear that change is going to be MORE uncomfortable than the pain they're already in which is why they (aka YOU ) remain blocked, stuck, unfulfilled and hating your body . Check yourself with these questions: . "Is the next 5 years of my current situation doable? What will my life/body/weight be like 5 years from now if I don't take action?" . "What's the ultimate life/body I envision for myself if I TOOK ACTION now, even though I'm scared of change?" . It really boils down to which one you think you can tolerate the most 😬😬😬 . #femaleweightloss #howtodiet #changeyourlife #bodyimage #positivebodyimage #girlsgonestrong #lifegoals #lifehacks #mindsethacks #girlboss #takecontrol #strongnotskinny #powerofpositivity #womensfitness #bossbabe #femalediets #lifecoachingforwomen #nutrition #mindsetguru #fitnessguru #womensweightloss

180
2 weeks ago

I REALLY AM . You're dealing with some hard shit RN, I get that. But you keep going, you pivot when you encounter a problem and you're resilient AF (even tho you don't think it...you are ) . This message goes out to YOU because you're more amazing than you realize and I'm proud of you ❤️💗 . Tag your friend to let them know how proud of them you are ❤️ . #proud #achievements #improudofyou #resilience #mindsetmatters #mindsetofexcellence #innerstrength #strong #empowerment #love

80
2 weeks ago

FEELING OVERWHELMED? Me too, chick. Me too . Lots of stuff gets on top of me, REGULARLY. I don't have all my shit together, far from it. Work, diet, training...it all feels too much sometimes, ya know? Sometimes the wobble hits HARD and I know you know what I'm talking about . Those days where you doubt what you're doing is working, whatever that may be. You doubt yourself and your abilities to cope or deal or achieve anything. I want to curl up in a ball and hide from the world, I get sick of TRYING and of feeling like I'm swimming against the current and getting nowhere . Hiding away feels so good but all it ends up doing is keeping me (you! ) stuck in the same place and spinning our wheels . Where my avoidance tactic might be to run away to Mexico, yours might be to raid the kitchen cupboards every evening or go shopping for stuff you don't need or to sit at home numbing your brain with Netflix instead of getting some exercise . We all have days/weeks (months? ) where we're a bit below par so cut yourself some slack and hit the M.E.D: the Minimum Effective Dose to get done what needs to be done . For me, what helps is it scaling things back and prioritising: Sleep Nutrition Clients Exercise Social media/new business . In that order ⬆️ "you can't pour from an empty cup"- if I wasn't sleeping or eating well I can't be at my best to serve others . Lowest on the list are less important things like house work, admin, eyebrows, body hair removal. Jokes. Not really. I'm hairy AF and I'm eating out of a saucepan . Thinking about this, what would be your minimum effective dose? What needs to be at the top of your priority list? ⬇️⬇️ . #mindset #overwhelmed #anxiety #mentalhealth #mentalhealthawareness #fitness #fitnessmotivation #motivation #selflove #selfcare #positivequotes #positivity #positivethinking #positivevibes #photooftheday #progressnotperfection #weightlossjourney #fitnessjourney #avoidance

140
2 weeks ago

WHEN SOMETHING STARTS TO WEAR YOU DOWN . Your job Your relationship Friendships . . When you start to become disillusioned, miserable, frustrated and lacking in motivation then it's time to change. And I mean BIIIIIIG CHANGE . You have to leap into the unknown, let go of the certainty of your current situation (and let's be honest, NOTHING is guaranteed anyway ) and TRUST that you can handle whatever happens (hint: becoz you can, sweets 😘 ) . Your need for certainty and for guaranteeing an outcome often keeps you stuck in places which make you unhappy, uninspired and anxious . So, as hard as it is you gotta let the chips fall and go with it. Does it feel right in your heart? Your head may be trying to reason with logic, but the heart knows....it's more aligned with the things that light you up . I get it: coming to a decision may seem hard AF bit when you finally arrive at the conclusion that's most aligned with your purpose you just...know 😌 . Choose to respect yourself enough to ignore the naysayers, the people who say "you know it's going to be hard, yeah?" "are you sure you've considered X/Y/Z??" "what if xxxxxx happens?" . You say "Yes. Yes! I've considered all the possibilities and I STILL believe I'll find a way to make it work. Tough times lie ahead but I'm ALL IN!!" . My best advice? START WHEN YOU'RE NOT READY 👊🏼 . . #certainty #goalsetting #results #mindset #championmindset #girlboss #entrepreneur #business #femaleentrepreneur #thisgirlcan #nofear #feelthefearanddoitanyway #fear #positivity #positivethinking #positivemindset #transformationtuesday #motivationalquotes #quote #quoteoftheday #wisdom #dontgiveup #dontsettle #dontsettleforless

220
2 weeks ago

⬇️SAVE THESE 5 TIPS ⬇️ . DOING MORE DOESN'T MEAN YOU'RE ACHIEVING MORE. STOP 🚫 sacrificing your mental health for your job . To be more productive and calmer in work: . 1. Take more rest 2. Stop taking things personally 3. Don't sleep with your co-workers 🤦🏻‍♀️ 4. Don't involve yourself in idle office gossip 5. Be honest with your boss and ask for help 6. LEAVE if the situation doesn't serve you . "You can't pour from an empty cup" so fill your cup first before you even try to help other people- you're of FA use to anyone if you're a stressy, angry, frustrated mess #justsaying We often feel like we "have no choice" but to remain in a job which sucks our soul out through our mouth every time we turn up at the front doors. We need the money. The security. We need the familiarity.... because what else could we even do? What else are we even GOOD at?? I bet you feel you've been doing your job for so long that you've convince yourself that you'd never get a job anywhere else, doing anything else . That mounting anxiety when you're sat in your car in the company car park, waiting to go into the building. Considering the day set out in front of you fills you with dread. You think...is this it? Is this my life for the next 10, 15, 20 years? . Here's the thing: if you feel this way it IS NOT OK . My mental health broke down BIG TIME 6 years ago in part because my job was crazy stressful but unfulfilling. I don't miss the Sunday night anxiety or my morning ritual sitting in the carpark DREADING going into the building. Or feeling like I'd no option but to stay because i needed the money (look where that belief got me, eh? ) . Are you doing what you need to serve YOU best. Is your job a means to an end? Can you practice the above tips to make life easier? Should you leave, but you're too scared of "what if?" . Tell me below, what's your "what if?" fear? . #mentalhealthawareness #mentalhealth #depression #anxiety #work #putyourselffirst #onlinecoach #onlinepersonaltrainer #nlp #nlpcoach #youcantpourfromanemptycup #yougotthis #wisewords #positivemindset #positivequotes #rest #productivity #fear #quotesdaily #mindsetofexcellence #mindsetcoach

190
3 weeks ago

FORGIVE YOURSELF FOR NOT KNOWING WHAT YOU DIDN'T KNOW BEFORE YOU LEARNED IT- Maya Angleou . YOU CAN ALWAYS BEAT YOURSELF UP FOR DOING STUPID SHIT IN THE PAST. You can always say you totally suck and you're a failure, that you're rubbish coz you keep quitting on your diet or never see things through. Maybe you're a secret binge-eater (like I was ) or drinker (me again ) and carry so much SHAME around this, when to other folk you pretend to have it all together . OR you accept you did the best you could with the knowledge you had at that time. See, your subconscious brain is a #basicbitch and is wired for survival. Literally, your subconscious was trying to protect you from what it perceived was a threat to your ACTUAL survival (err, dramatic much?? ) . Your binge eating, drinking, shopping, depression, isolation, anxiety, self-harm...was your brain's way of trying to keep you safe and alive (subconscious brain can't tell the difference between real threats to your life like lions, tigers and bears, oh my, and fake threats like judgment, rejection, childhood trauma and loss ) . You had no other tools to help you back then, so what else where you meant to do? . BUT you're still here & you fucking survived it!! GO SUBCONSCIOUS BRAIN YEAH!! ✊🏼✊🏼 . So whatcha gonna do with this info? Tell you what, I GIVE YOU PERMISSION to remove your judge's wig and swap it for the hat you'd use when helping your friend through a tough time (maybe a deerstalker or a bowler? 🙃 ) . Forgive YOURSELF NOW and let it go. Now's the time to move on to the rest of your life 💪🏼💪🏼💗💗💗 . #forgiveness #forgiveyourself #fitmind #clairerichardsfitmind #mindsetofexcellence #mindsethacks #survivor #strength #strongwomen #empowerment #addictionrecovery #mentalhealthawareness #depression #anxiety #itsokaynottobeokay #bingeeatingrecovery #mindsetguru #mindsetmatters #leedsfitness #fabulous #feelfabulous #feelgood #feelfab

180
3 weeks ago

DOORS NOW OPEN FOR 1-1 ONLINE PERSONAL TRAINING . Shed fat Shed your obsession with food Shed your war with the scales Shed inches Shed self-doubt Shed the frustration of spinning your wheels with the same diets over and again . Gain that athletic, slim physique you crave and think is only possible for other women Gain your very own incredible transformation photo Gain true self confidence Gain strength Gain self-esteem Gain the freedom to wear whatever you want without worrying about bulges Gain the experience of a coach who has been where you are and can fast-track your results . ❤️You'll gain all the right things and lose all the things you hate❤️ . 3 SPACES AVAILABLE. DM me to discover my 2 monthly package options and get started on your transformation . Client progress @rebeccacollumb #startyourtransformation #bodyconfidence #bodytransformation #transformationstory #weightlosscommunity #weightlosstransformation #highselfesteem #womensfitness #womensweightloss #losebellyfat #losebackfat #losefatfast #loseweight #fatlosstips #fatlossforwomen #progresspic #transformationphoto

150
3 weeks ago

MY INSTAGRAM LIVE IS AVAILABLE FOR 24 HOURS on this topic so head over NOW (I have props and everything....you don't want to miss it ) . . DISCLAIMER: even if you choose not to count calories.... calories STILL count and are the most important thing to consider for fat loss. You may be adverse to measuring your intake in this way so here's some easy alternatives ❤️ In a nutshell, this is what ya missed: . 1. Eat from a smaller plate (TIP: DO NOT cheat and try to create a mountain of food within the smaller bowl...kinda defeats the object like ) . 2. Have dressings with high flavour instead of higher-calorie ones like mayonnaise, thousand island, coleslaw. You need less of them as they have more flavour (so things flavoured with chilli are always a good bet ) . 3. Build your plate around protein and then HALVE the amount of starchy carbs you'd normally have and replace with green (salad, brocolli, green beans, cabbage ). High fibre greens will keep you full with fewer calories than potatoes/rice/pasta etc . 4. Switch chocolate out for protein bars and cut the bar in half. Have this with a piece of fruit. Yeah yeah, I know it sounds pissy chopping a bar in half but you'll soon come to realise that you're satisfied with half a bar and the fruit. Give it a chance (and then scoff the other half of the bar later, see? ) . 5. DRINK. Not booze, sorry, but water, sugar free drinks (pop, water, squash ) as your hunger MAY be dehydration. Speaking from personal experience here, I also go by the name of Cactus Girl 🌵 as I don't get thirsty and therefore don't (correction: didn't ) drink anything. I was THE most sceptical person about this whole "drink because your hunger may be thirst" as I believed it was tosh. Turns out, I was wrong. I was sooooo beyond dehydrated and my hunger was, in fact, thirst. 80% of the time. And chill your tits re: artificial sweeteners. You won't be drinking enough to get holes in your brain or whatever you think will happen . MAKE SURE YOU SAVE THIS POST SO YOU CAN PUT THESE INTO PRACTICE RIGHT AWAY 😄 . #dietmotivation #dieting #dietingmadeeasy #foodie #healthyfood #healthyliving #healthyeating #healthyeatinghabits #toptips

90
3 weeks ago

HOW TO NOT GIVE A F*CK... . NO ONE CARES😭 😭... . ...or NO ONE CARES 😄😄 . How upset or happy you are about this statement is entirely dependent on your perspective, ya see? One is totally victim-y and the other is empowering-y . If you're giving too much of a shit about what other people think of you (like whether they're judging/thinking badly about/hating on you ) remind yourself that NO ONE CARES YAAAYYYY 😄😄👏🏼👏🏼👏🏼 . You care more about what you think people are thinking about you than they actually are (that made sense in my head...just read it again lol ) . In plain English, you're MAKING UP WHAT YOU THINK FOLK ARE THINKING ABOUT YOU. You're mind-reading (when you can't read minds... really, you can't as you are not a Jedi or Derren Brown who CAN actually read minds, I'm convinced ) . They ain't thinking all the bad shit you reckon they're secretly judging you on. YOU may be judging yourself, so perhaps you might wanna stop that shit because it's making you feel like arse, no? . But other folk don't actually give a shit whether you know what you're doing in the gym, or whether you have belly rolls that you hate or whether your bra strap digs into your shoulders. They're too bothered being paranoid that YOU are judging them for the exact same things 🤦🏻‍♀️ . So repeat after me: NO. ONE. CARES. . Save this post for the next time you get scared that people are thinking bad things about you: dig it out as a reminder/pep-talk before it stops you taking action on the stuff that makes you happy 😘 . #noonecares #noonegivesafuck #idontgiveafuck #idontcare #mindsetmaster #mindsetguru #fitnessguru #mindsetmatters #femalefitness #femalefitnessmotivation #fear #judgement #peptalk #positivity #positiveaffirmations #positivementalattitude #strong #mentalresilience #mentalstrength

130
3 weeks ago

THE EXPERT IN ANYTHING WAS ONCE A BEGINNER . But we're impatient AF and EXPECT the quickest results with the least work possible 🤭 . Peeerrrrrrhaps you expect that stuff SHOULD be easy and when that expectation isn't met, you get frustrated and annoyed and f*cked off and decide after 2 weeks that whatever it is you're working on isn't, in fact, for you so do the only thing you feel comfortable with and quit . "I'm not cut out for this!" "I'm a total fucking failure" "I hate that I can't do this" "I'm such a fuck up" "What's wrong with me??" . HERE'S THE RUB: you aren't giving yourself permission to be a beginner & accept that learning something new is gonna be hard (because you're not used to it...see? ) . I've never learned Spanish, so throw me into a sitch where I am forced to speak the lingo and what do you think will happen? I'm not a failure just because I don't know it. But give me 3 months at it and I reckon I'd be holding a decent conversation in Espanol which doesn't solely revolve around asking for a beer . My point is, it's pretty dumb to tell yourself you're a failure when you've not given yourself any chance at all to learn what it is you don't know . 👙You may never have learned how to eat to maintain a body shape you're happy with . 😌You may never have learned how to react calmly to stressful situations . 🏋🏻‍♀️You may never have learned to make movement and exercise part of your daily life . ‼️PRO TIP: Change your expectations‼️ instead of thinking you've failed, see what you're working on as an EXPERIMENT. You get to try stuff out, get it wrong, figure out what didn't work and put that new info into practice . Experiments are ways to gain vital experience if you're gonna nail this thing. You. Can't. Fuck. This. Up . Save and share this post to remind yourself of this when you wanna quit ❤️ . #startnow #justkeepgoing #justdoit #motivationalquotes #motivation #fitnessfanatic #fitstagram #quotestoliveby #wisewords #personalgrowth #onlinepersonaltrainer #onlinecoach #leeds #dontquit #fitnesstrainer #positivequotes #positivemindset #instagood #mindsetguru #mindsetmaster #fitnessforwomen

240
4 weeks ago

YOU CAN'T POLISH A TURD 💩 . Why I have a photo of myself smiling next to such a heading, I'm not entirely sure. I am not the metaphorical turd, but your crappy diet is (😬😬oh no she DIDN'T?! Yeeeepppp.... I went there 👊🏼 ) . No amount of exercise (and I know you're doing, like, an hour on the cross-trainer 4 times a week ) will fix this (so shit diet= TURD and exercise= the polish ) . Years back, I believed that if I was STARVING hungry during the day due to eating FA/doing Slim Fast/counting points/drinking Herbalife (yep. I've done all these tings ) then I could justify eating more in the evening as I'd"been good all day" . Because I'd "been good all day" and likely consumed just 400-500 calories through shakes, meal replacement bars, rice cakes (uurgh ) or whatever other nonsense WW allowed me to eat within my measly 26 points, I took my extreme hunger as a sign that I could chow down on whatever I wanted in the evening . Coz being MEGA HUNGRY= guaranteed fat loss and the freedom to eat a small village at night BECAUSE I'VE EARNED IT . Right? RIIGGGHHHTTT?? . Gah. Nope. . Now you're thinking "holy fuck, has she got a camera crew following me round or something??" I reckon this is your regular routine and is the same for every diet you've been on. And you've tried them all, I know, I know . Just because you're hungry, it doesn't mean you're losing fat during that time. Its easy to convince yourself that's the case because it then gives you PERMISSION/justification to eat anything you want, with gay abandon, later on . The reason you aren't losing fat is because on those evenings where you're inhaling such a crazily impressive amount of calories you end up eating waaaayyyy more than you need to even maintain your weight. And because your total calories for the day are higher than you're expending, you gain fat. You ain't training hard enough to use all the food as energy, sorry hun . I been there too, boo. Get honest with your food habits. Track what you're eating throughout the day and learn to confront your eating behaviours. This will, 100%, totally transform your fat loss . Double tap if you get this ❤️❤️

240
4 weeks ago

BUUURRRRNNNNN 🔥🔥🔥🔥 . . This may be a bit close to home for some but 🤷🏻‍♀️ sometimes the truth hurts bbe . . #toughlove #truth #dieting #weightlossmemes #weightloss #excuses #results #meme #lol #truthhurts #truthbomb #nutrition #nutritionmyths #fatloss #faddiet #faddiets #quickresults #noquickfix #quickweightloss #quickfix #weightlossmotivation

190
5 weeks ago

‼️ LOSE FAT AND INCHES FOR £15 ‼️ . LADIES ONLY GROUP ONLINE PERSONAL TRAINING JUST £15 For your first month 🤯🤯 . No, I've not gone cray-cray, but I am testing this new idea out to see how well it will work, so I'm practically GIVING this away to you...just 3 spaces up for grabs . This is for you if you want to: . ✔️Lose fat ✔️Lose inches ✔️Have structured workouts to follow ✔️Have someone to be accountable to ✔️Have a community of women to support you ✔️Not HATE the process of fat loss (it can be enjoyable! ) ✔️Stop obsessing about your scale weight and get REAL physical transformation ✔️Know what to eat ✔️ Have recipe and meal ideas ✔️Feel unrestricted around food choices whilst STILL losing body fat and inches all over 👙 . You'll get: . ✔️3 full body workouts per week (home or gym ) ✔️Free mobile app to log your workouts and progress pictures ✔️Individual calorie goals set ✔️Fortnightly check ins with me ✔️Facebook group with your other members to use for support, accountability, recipes & memes ✔️Facebook live training vids once a week from me covering a topic of your choice . Did I mention this was just £15??? . I know you're sick of dieting and feel like nothing works, so you're all like "why bother trying something new!?" Lemme tell you: this New Thing is gonna be the One Thing that changes the dieting game for you . This time, the transformation pics you desperately want to have for yourself are just a few weeks away 😁😁 . Send me a DM to get started! . #onlinePT #onlinecoach #leedspersonaltrainer #fitnessleeds #fitnesslife #dietmotivation #weightlosstransformation #weightlossgoal #fitnessphotography #fitnessforwomen #weightlossforwomen #loseweight #losebellyfat #toneup #summertoneup #fitspo #fitstagram #physiquephotography #bodygoals2019 #bikinibodygoals #bikinibody

230
last month

‼️CAUTION ‼️TRAINING WITH WEIGHTS MIGHT RESULT IN YOU BEING ABLE TO EAT MORE FOOD . OTHER SIDE EFFECTS INCLUDE: . ❗Looking 🔥 naked ❗Feeling confident AF ❗Being able to wear whatever you like without worrying about it ❗Improved skin texture and condition ❗Better sleep ❗Not giving a shit what anyone else thinks ❗Feeling STRONG and a total badass Every. Damn. Day ❗Owning the weights room like a baws . Dammit 🤦🏻‍♀️🤦🏻‍♀️ bummer, eh? I can see why you'd want to avoid all this... . I'm going to say this S.L.O.W.L.Y and L.O.U.D for those of you in the back who still believe you should be measuring your fat-loss by what you weigh... . .....YOUR WEIGHT MEANS NADA. NOWT. ZILCH. ZERO. FA. . Losing fat is NOT the same as losing weight. I know you. You want to "tone up" (gain muscle ) and lose weight (lose fat ). You want to have an athletic, lean-looking shape that looks good in clothes and great naked (come on, you can admit that! ) . So please, for the love of Pete, stop doing this. In fact, stop weighing yourself altogether . So, yeah. 3lbs heavier in pic on the right 🤷🏻‍♀️ . ✔️Lift heavy ✔️Eat your protein, veggies and the odd donut if ya like ✔️Be CONSISTENT ✔️Take progress pictures ✔️Burn your scales by having a massive bonfire where you sacrifice them to the gods of common sense, in a ritualistic purging of brain-washing and media head-fuckery. Or maybe just throw them out. Whatever. . #girlswholift #girlswhotrain #transformationphoto #progresspics #weightlosstransformation #leedsfitness #dietingmadeeasy #femaleweightloss #exercisetips #gymtraining #flexfriday #resistancetrainingforwomen #gymhelp #gymtipsforgirls #howtotrainwomen #gym #gymgirl #healthybody #bodygoals #howtogetbikiniready #bikinibodygoals #bodyconfidence #trainingtips #lean #sexy

280
last month

YOUR BODY IS MEANT TO MOVE so why not get as much of it working as possible? . Back in the day, one of the things I used to HATE about working out was breaking a sweat. Honestly, I don't even know why I was so adverse to it but I guess it had something to do with me not wanting to be in any kind of discomfort, and breaking a sweat meant I was having to actually do some work 🤷🏻‍♀️ . It takes time and perseverance to get past the mental blocks we give ourselves, and having a cunning plan to follow definitely helps . Knowing what exercises to do is part of this, so have some fun today with this full body resistance sesh. Yes, you're likely gonna break a sweat but you'll feel so amazing afterwards you'll appreciate the effort you put in 💪🏼 . Complete 3 sets of each, 8-12 reps per exercise. This is a superset workout, so you do a set of A1 followed immediately by A2 with no rest between exercises, then you rest for 60-90s before starting th next set . A1 ) box jump A2 )ball slams . B ) Russian twist . C1 ) chest press C2 ) walk out/press up . D1 ) knee raises D2 ) bent knee jack knife . E1 ) straight arm pulldown E2 ) seated row . You can make this more challenging/progress your performance each time you complete this workout by (a ) increasing the weight you lift (b ) reducing the rest periods between sets or (c ) slowing down the tempo of the movements (but not necessarily all three of these together! Pick one 😁 ) . DOUBLE TAP AND SAVE THIS WORKOUT . Don't forget to tag your workout bud below too ⬇️ . #getfit #muscle #trainingvideos #exercisevideos #workoutsforwomen #fitnessvideo #weightloss #nopainnogain #healthyliving #workouts #bikinibody #workoutvideos #fitnesslifestyle #fullbodyworkout #onlinePT #fitnessleeds #strongissexy #strongnotskinny #girlswholift #girlswhotrain #fitnessinspo #workoutwednesday #sweat #fitnessmotivation #trainingmotivation

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last month

SHREDDING FOR THE WEDDING 💍 . Feeling your absolute BEST on your wedding day and rocking your dream dress is such a sweet reward ♥️ . My lush client here had a bit of a panic a couple of months ago when she had a "shiiiitttt!!! My dress probably won't fit me 😱😱" moment. In this anxious state, she suggested that she was gonna cut carbs out of her diet to shift the few extra lbs . NO 🖐🏼🖐🏼no need to cut out carbs. Our strategy to get her dress-ready was: . 1. Chill. The. Fuck. Out. You have 3 months which is ample time . 2. Keep carbs in. Calories are No.1 to lose body fat. Cutting out carbs will make you feel like shit, you'll have FA energy and you'll want to binge because you're hungry AF, so let's make this as easy as possible for you and keep the carbs, ya? . 3. BE CONSISTENT and just do one day at a time. Panicking over the future WON'T make you adhere better, it will in fact make you LESS adherent to your programme. Focus on the process (the daily work ) rather than the outcome (the end goal ) . 4. TRAIN HARD WITH YOUR WEIGHTS. Lift heavy shit. Put it back down again. Enjoy feeling strong 💪 . 5. TRUST the process. Trust that this will work. Trust that I know what I'm doing and I 100% will get you in that dress and feel fucking awesome. No need for "what if it doesn't work???" doubts. The process is proven to work, when you do the work. You do just one day at a time, that's your only job . My client has done a bloody fantastic job of keeping calm, focussed and consistent and just look at her results!! This is on just 8 weeks of hard work and dedication to her training and nutrition (carbs stayed put, too ) . THESE TIPS ⬆️⬆️ will work for you too, boo . If you're struggling with your fat loss efforts & feel like you're on a hamster wheel of diets/bingeing/hating your body/feeling defeated and like a lost cause... . You are NOT a lost cause, but you ARE following plans which aren't right for you. Take a chance and try something different! I've 2 spaces for 1-1 online coaching clients who want to lose body fat and become their own "after" picture . Apply now for one of these limited spaces through the DMs ♥️

170
last month

MAKE MEALTIMES GREAT AGAIN 💪🏼💪🏼💪🏼 . You CAN have your Mexican food, goddammit . Fajita nachos bowl of GOODYNESS AND YUM (422 cals ) . *150g cooked turkey thigh (more fat but more taste so 🤷🏻‍♀️ cooked in Schwartz Mexican Street Food spice ) * . @lodough co nachos (one of their rounds sprayed in Fry Light and sprinkled with a small amount of Cajun spice then microwaved for 2 mins until crispy. Slice into 8/10 nacho pieces...39 calories for this!!!! 😲 ) . *Guacamole (50g ripe avocado smashed, coriander and squeeze of lime juice ) . *Pico de gallo (5 cherry tomatoes, 1/4 red onion diced, coriander and squeeze of lime juice ) *Salad leaves of your choice to bulk it up and add lots of fibre #health If this has given you food inspo/envy hit me up with some avocado love belooooowwww 🥑🥑🥑🥑 . .

140
last month

YOUR MONDAY IS ABOUT TO GET 100% BETTER WITH THIS MEME . I like to offer value in my posts and sometimes that value is just to make you smile and have a good fucking laugh. This meme ALWAYS makes me LOL . Don't laugh too hard at this now, ya hear?? . (and it's also a good mantra to live by #givemebackmyfuck ) . Have you given an accidental fuck this week? Leave 🤪🤪🤪 in the comments if you're asking for it back!!!!! . . . #meme #funny #fun #enjoy #lol #lolz #joke #value #laugh #mondaymotivation #monday #PMSL #LMFAO #ROFL #smile #laughter #laughterismedicine #idontgiveafuck #idontgivetwoshits #noonecares #instafunny #donttakelifetooseriously

160
last month

"I wanna quit. I can't do this" . ⬆️⬆️ Me, to myself, every day for the last 2 months . I'm not ready. Like, sooooo not ready. Not even close, TBH . And neither are you!! . BUT for that massive, awesome, incredible thing you really, really, really want you gotta jump and Do The Thing when you're not ready . Let's face it: you'll never feel like you're ready for that big change. You'll probably always feel like you're lacking in some way, like you can't do it and it's just too impossible to even dream of achieving because, well, it's you who wants it, right? (and good shit just isn't destined for someone like you blah blah blah... ) . (Truth bomb coming atcha....💣💣 ) . ...WHICH IS EXACTLY WHY YOU NEED TO DO THE THING YOU'VE BEEN AVOIDING (eeeeekkkkkk!! 😬😬😬 ) This post is as much for me as it is for you, because right now I am bloody uncomfortable and I'm shit scared and in a constant state of anxiety and the voice of self-doubt is screaming like a banshee that I CAN'T HAVE SUCCESS AND ALL THE GOOD THINGS BECAUSE STUFF LIKE THAT DOESN'T HAPPEN TO MEEEEEE 😩😩 . I know you know what I'm on about because you have the same voice screaming at you (but it sounds like you, not like me in your head. If it did now THAT would be really weird. And kinda awesome ) . Look, I'm shit scared and I'm not ready but that's why I HAVE to take this action regardless of these shitty feelings . Whatever the thing is that you really really really really want, just fucking leap. You don't have to be ready, but you do have to start . IF THIS HAS FIRED YOU UP DOUBLE TAP THE SHIT OUT OF THIS!! 🙌🏼🙌🏼🙌🏼 . #fear #scared #leapandthenetwillappear #takeachance #takeaction #perfectionism #selfdoubt #selfconfidence #powerofpositivity #selfbelief #spirit #challengeyourself #overcomeobstacles #feelthefearanddoitanyway #inspiration

120
last month

If woe-is-me has become your default setting & ya reckon the universe is conspiring against you, then you NEED to hear this (although you won't want to 🙃 ) . . #victimmode #triggered #mindovermatter #positivemindset #toughlove #truthbomb #truthhurts #harsh #chooselife #choice #mindsetofexcellence #mindset #mindsetshift #moaning #imupset

100
last month

PROOOOTEEEIIIINNNN!!! PROTEIN: the word that folk kinda sorta understand has a bearing on fitnessy stuff but don't really get why. And the question I get asked the most around this is.... "WHAT PROTEIN SHAKE SHOULD I TAKE?" My answer every time: "save your effin money and just get your protein from your FOOD" 🥚🥓🍗🍖🥩 Here's a confession: a number of years ago I totally believed that drinking protein shakes would make me lose weight. I kinda sorta had a BIT of info (from the interwebby ) that protein shakes were GOOD becoz all these super ripped fitness types drank them So my reasoning based on this very limited information was: super-ripped-fitness-girl drinks protein shake therefore protein shake = weight loss and a super-ripped-toned(uurghh hate that word but ya know )-athletic body What I failed to realise (because they don't tell you this ) is that super-ripped-fitness-girl trains like a mofo with HEAVY ass weights. For years. And she eats a boring ass diet of plain fish, chicken, eggs, greens, sweet potato. And that's about it. And she's prepped like crazy for that photoshoot and eaten this boring ass diet for 20 weeks to look like that Yeah, she might also supplement her diet with protein shakes but she doesn't rely on them to look the way she does. She likely needs the extra protein due to her training volume & intensity YOU, however, don't need the same amount as her, because you sit at a desk 7 hours a day and don't lift weights (yet....just you wait until you start and then you'll ♥️ it ) so why waste your money on something that you can quite as easily, and at WAAAYYYY less expense, from your food? ✔️Chicken (breast/thighs ) 🍗🐔 ✔️Fish/seafood (cod/basa/haddock/seabass/salmon/prawns )🦞🍣🍤🐟 ✔️Eggs (poached/fried/boiled/scrambled/omelette )🐣 🍳🥚 ✔️Meat (beef/lamb/pork/mince ) 🍖🥩🥓🌮 Protein shakes won't make you lose weight in and of themselves. If you're using them as part of a calorie deficit to replace a higher calorie snack (for example ) then they, like anything you put in your mouth, will help towards this goal . #protein #macros #proteinbar #diettips #fitnessgirl #physiquephotography #gym #gymgirl #proteinshake

220
last month

"I'VE NEVER BEEN ABLE TO KEEP THE WEIGHT OFF . I've done Slimming World for 10 years*... I've done Weight Watchers for 8 years*... I've done Cambridge*... I've done Slim Fast*... I've done Herbalife*... . ...and I lost loads of weight!!! But then I put it back on again. Then I did the plan again and lost weight again!!!... and then I put it back on again...." . (*Delete as appropriate ) . I see a pattern emerging ⬆️⬆️🤔🤔 . How much money have you spent on these methods? How much more money are you willing to spend on them? How much TIME have you spent doing the same thing....getting the same result...and going back to a strategy that Clearly. Doesn't. Bloody. Work? . Pics are my body changes between 2009-2019, from doing FA to look after myself (eating & drinking like a nob ), to cardio only, to getting super in shape... and finally to the sustainable mindset, eating and training habits which maintain my physique year-round(ish ). It only took 10 years to figure it out #quickresults 🤦🏻‍♀️ . Look, the harsh truth is change doesn't happen overnight even though you want it to. The problem is you're too impatient to get results so try and find the next quick-fix to shed the lbs. IT DOESN'T WORK LIKE THAT . Get real with yourself and confront the justifications for why you can't stop eating X/Y/Z or why you haven't got time to WALK. It's nonsense (I'm saying this from personal experience and NOT being all judgy and holier-than-thou standpoint....don't believe me? Head to my DENIAL insta story highlight ) . If you want THE change you have TO change. Geddit? . Give me a HELLS YEAH in the comments if YOU are going to be the change you need TODAY!! 👏🏼👏🏼👏🏼 . #transformyourbody #motivationalposts #badass #progresspics #bossbabe #lifecoach #habit #quickweightloss #successhabits #success #sexy #woman #empowerment #selfconfidence #selfesteem #cutthecrap #bullshit #lies #truthbomb #toughlove #slimfast #CFD #weightlosstransformation #denial #slimmingworldfamily #WWUK

170
last month

WHAT I WISH I'D KNOWN 6 YEARS AGO... . Reason No.1: Walking more, throughout the day, every day, will burn more calories than an hour in the gym . . WUT? You sayin' ALL THAT CARDIO WAS A WASTE???? . hmmmm. Yeah. Kinda 🏃🏻‍♀️🤷🏻‍♀️ . See, think about it. If I'm making an effort to be active throughout the day (like, with walking ) for hours at a time (overall ) I'm constantly using up energy (energy = calories ) . If I'm sat on my butt for 7 hours a day in an office job then do an hour (although probably less, TBH ) on a crosstrainer (as cardio queens love this...I speak as a former cardio queens bbe so don't freak at me ) although I might FEEL like I'm working hard, I've used up WAAAYYYY less NRG than if I made a point of being more active throughout the day . Case in point, I was having a convo about this with a client the other day and to illustrate I got my Fitbit calorie burn to use as an example (DISCLAIMER: Fitness trackers in general are not accurate when it comes to calories burned, but for the purpose of this topic it serves as a way to ILLUSTRATE a trend ) . Calories burned from an hour's weight training: 250 . Calories burned from walking throughout the day (approx 2 hours-ish total spread over the day ): 677 . 🤯🤯🤯 YEAH. So, for those of you who wanna shift the lbs, get your walking shoes on!! NEAT (non-exercise activity thermogenesis, or walking/fidgiting/non-gym stuff ) counts for A LOT of calorie usage, considerably more than your hour of moderate work on the x-trainer . NOTE 1: resistance training is awesome for maintaining/growing lean muscle (for strength and body composition change ) so I'd encourage you gals to start lifting 🏋🏻‍♀️🏋🏻‍♀️💪🏼 . NOTE 2: increasing your waking does not give you carte blanche to eat more (I've tried. It doesn't work. ) Stick to your calorie deficit, increase your steps. Winner winner chicken dinner 😋 . #cardio #walking #activity #exercise #gitlswhotrain #girlswholift #muscle #resistancetraining #gymbunny #gymgirl #food #weightlosstips

150
last month

I BLOODY ♥️ Jordan. I've followed him for years, he's one of the first fitness peeps who also focussed on the importance of mindset (pretty radical 6/7 years ago! ) Bonkers thing is I compare myself to him (and people like him ) whereas his post here ⬇️ says it all. I've been focussing on this online coaching malarkey for mere MONTHS, not years. And we're different people, following different paths. Give him a follow ♥️ #Repost @syattfitness ( @get_repost ) ・・・ Every time I say, “don’t compare yourself to others” someone says, “yea, well, that’s easier said than done.” - And they’re right. - It is easier said than done. - But. - You can either use that as an excuse to justify continually comparing yourself to others. - Or. - You can recognize it’s not doing anything positive for you or anyone else. - And consciously practice comparing yourself to yourself. - No one else. - It’s not easy. - It is very difficult. - And you will mess up along the way. - But success isn’t a result of avoiding failure. - Success is a result of confronting failure, working through it, and giving yourself the opportunity to try and improve thereafter. - Love you. - #success #successquotes #successmindset #positivity #optimism #positivequotes #positivevibesquotes

130
last month

YOU ARE WHAT YOU THINK, BABY . . "I'm not a morning person" "I'm terrible with directions" "I'm rubbish at remembering people's names" "I'm always late" "I'm no good with technology" "I'm crap at maths" "I'm not an ideas person" "I just can't stop myself from eating crap" . . ALL THIS ⬆️⬆️⬆️ is true because you tell yourself it's true. Yep. That's all there is to it . Girl, imagine what you could do if you just changed what you told yourself every day? What things you could end up achieving. All the things that seem impossible RN (and I KNOW it's hard to imagine anything other than your current reality but at least give it a try ) don't have to stay that way . If there's things you're not great at, try changing the way you say those words in your head: . "I'm crap and maths/directions/remembering people's names" becomes "Maths/directions/names aren't my strong point but I enjoy figuring out how to get better at this"💯 . "I'm not a morning person" becomes "I'M A MORNING PERSON" (just do it, FFS ) 🤦🏻‍♀️ . "I'm not an ideas person" becomes "I'm great at finding solutions to problems" 💡 . "I can't stop eating crap" becomes "I have complete freedom around food" (because freedom= TRUST and trust means you aren't in a scarcity mindset, which is the root of most folk's fear around food ) ✨ . Could you change the stuff you tell yourself on the daily? Yeah? Let me know how, tag a friend who could do with reading this too ❤️❤️ . . #thoughtshavepower #youareenough #youarewhatyouthink #mindsetcoach #mindsetofexcellence #mindsetshift #freedom #foodfreedom #limitingbeliefs #believeinyourself #beliefs #femaleempowerment #abundance #changeyourlife #transformationstory #truth #falsetruths #fitspo #fitness #fitnessmotivation #FitMind #mindfitness

110
last month

Feeding frenzy/shopping addiction= SAME THING 😱😱🤯 . I'm mostly talking to the ladies out there, but you know that excitement you feel when you see a lush pair of shoes in a shop window? Or that dress on ASOS? Or those earrings (and then the necklace and bracelets that go with it )? #ifyouknowyouknow You see yourself wearing them at different social events looking all faaaancy (in my mind it's always sunny and I have a glass of wine/prosecco in hand but I'm NEVER shitfaced. Clearly this is just a fantasy 😏 ) your imagination runs wild as you see yourself clobbered up to the nines, being confident and the life and soul of the party . Buuuuut...what you want ain't the shoes or the dress or the jewellery 😱 . What you want is how you believe those things will make you FEEL when you have them. YASS. Dis is true 🙃 . Same goes for losing Weight: You want to feel differently about yourself. A more confident, self-assured, centred version . Here's the kicker...you also use the same thought process for sabotaging your weight loss efforts because you're also MEGA convinced that eating when you're down/anxious/sad/angry will also make ya feel good. FEK. Conundrum, no? . "Claire, what can I do to fix this????" 😭 . Girl, you gotta check yourself in that crazy moment when ALL the thoughts are making a very convincing argument to eat All The Food Right Now . Yeh, it will make you feel good in that mindless moment of sweet indulgence SO you wanna get mindFUL about what you're REALLY gonna feel like once the feeding frenzy has stopped . In that moment before your surrender to that voice in your head which convinces you to eat try hanging back for a second and visualise your dream body, life, and how that awesomest version of you says NO to these mindless urges . Can you do me a favor and give this a shot today?♥️ . #bodygoals #bodytransformation #mindfulness #bingeeating #habitchange #dreambody #urge #fitmind #mood #feels

140
July 2019

TODAY'S AWARD FOR BOOTAY GAINZ OF THE YEAR GOES TO my girl @ellieb490 🍑🍑 . I mean, like 👀👀👀 . Ellie has worked with me since January when she initially signed up for my 8 week programme. She's a slim gal and wanted to pack on some muscle...I think it's safe to say she achieved this goal and then some . DAYYMMMM GIRL 🔥🔥👏🏼👏🏼 . Gaining lean mass is WAY harder than losing fat (physically speaking, mentally fat loss is more challenging IMO ) but she totes has the genes for this (her shoulders are INSANE too ) . She used to hate the gym, found it B.O.R.I.N.G as fuck and just couldn't find the get up and go to, erm, go . Now, she practically lives there and gets her milk delivered and all sorts 💪🏼🏋🏻‍♀️ . You don't know how much you'll learn to enjoy something until you give it a good crack, so who's up for challenging themselves to get to the gym 3 times this week? Tell me if you're up for this by commenting below and tag a friend who you're gonna drag there 😂😂 😂⬇️ . P.S. for workout ideas check out my profile for exercise videos 😘😘 . #transformationstory #transformyourbody #transformationtuesday #progresspics #girlgains #girlswholift #girlswhotrain #girlswithmuscle #booty #bootygains #muscle #trainingmotivation #gym #gymcrush #gymbunny #doyouevenlift #girlpower #workout #workoutinspo #traininghard #gymmotivation

120
July 2019

WHAT DO YOU THINK THE PROBLEM IS? . . Opening this up to all of you. This isn't a judgmenty or calling-outy post, but rather a you-tell-me-your-barrier-and-I'll-give-you-my- suggestion post What do you feel is the problem stopping you from losing weight/living the heathy lifestyle you want/keeping your eye on the prize/finishing what you started? . Let's get the conversation going. What's your issue that you want me to help with? And if you're shy about sharing, just think how many people you could be helping as THEY have the exact same issue. Sharing is caring after all ♥️♥️ . So tell me, what do think the problem is? ⬇️⬇️ . #problem #aproblemsharedisaproblemhalved #help #support #coach #imheretohelp #weightlosshelp #fatlosstips #need #confused #onlinecoach #barriers #fatlosstips #fatlossjourney #weightlosstransformation #fatburningfemale #femalefatloss #gym #gymmotivation #howcanihelp #flex

190
July 2019

SUMMER ABS WORKOUT . FIRST OF ALL... Let me just start this post with a disclaimer: YOU CAN'T SPOT REDUCE FAT FROM YOUR ABS. DOING EXERCISES ON THIS AREA WILL MAKE THE MUSCLES STRONGER. YOU WILL ONLY SEE VISIBLE AB DEFINITION WHEN YOUR OVERALL BODY FAT REDUCES TO A LOW ENOUGH LEVEL. YOU DO THIS BY MAINTAINING AN ENERGY DEFICIT (eat fewer calories, move more ) . PHEW. Now that's out the way, here's a little Thursday treat for you. Abs are made in the kitchen, but you can start working on them now (even tho we're mid-way thru summer 🙄💪🏼 ): . Complete 4 rounds, rest for 20s between each exercise and 1 min between rounds and feel your abs BUUURRRRRN🔥🔥🔥 . 1. Ab bikes x 12 each leg 2. Slow mountain climbers x 10 each leg . 3. Heel taps x 20 each side 4. Russian twist x 10 each side # 5. Crunch x 15 . 6. Spiderman plank x 10 each side . 7. Bent knee Jack knives x 15 8. Alternate knee/leg raises x 10 each . TAG YOUR WORKOUT BUDDY ⬇️⬇️ . #abs #thepowerofme #pt #picoftheday #fitness #fitnessmotivation #gym #girlswholift #girlswhotrain #muscle #bikinibody #bodygoals #fitgirls #girlswholift #intsafit #fitfam #fitspo #core #cardio #circuit #training #trainingmotivation #weightlossmotivationon #transformation #progress #exercisevideos #exercisetips

250
July 2019

‼️ VULNERABLE POST ALERT ‼️ . *I'm too old to lose weight *My hormones are playing up *I'm the exception to the rule: calorie deficits just don't work on me *Weight loss is difficult for me *I'm so tired; I need the energy! . These ⬆️⬆️ are, legit, the "reasons" I've been giving myself (read: EXCUSES ) as to why I've gained half a stone in the last 2 months DESPITE tracking everything I eat and being in a calorie deficit.... . ....yet the truth is I haven't been tracking everything. I've been picking and choosing what to track depending on whether I've adhered to the deficit or not 😧😧 . They are ALL lies, and limiting beliefs, which I've used to let myself off the hook. To avoid taking responsibility for the fact I've overeaten more frequently than I want to admit to myself. So deciding that enough was enough I wrote them all down...then shared them with a client in a coaching session yesterday and do ya know what she did? . She laughed . HARD . See, when we confront the bollocks we tell ourselves about why we can't do something we *hopefully* realise just how bloody daft they are. Like, these reasons I've come up with are ridiculous and deserve to be scoffed at . When it comes to changing something that's holding us back we really have to be READY to hear the message. Seems that yesterday was that day for me as I'd decided to track the food and drink I inhaled on Friday (entirely as the result of boozing, I should add ) and in one day it came to 3500 calories. Fuck. Although this hasn't been quite the regular intake, I'd wager that It's consistently been the region of 2400 on more days than I'd kike. . Hence the gain . The weight gain isn't what bugs me, it's my complete avoidance to a behaviour that makes me feel like crap. This post is to let you know that we ALL avoid things and you aren't a shitty person because of this. See it as a way of working through something and, when you're ready to, confront the HELL outta that shit and do something to change it . You've got this . #truth #honesty #vulnerability #embarrassing #onlinecoach #mindsetshift #instagramfitness #behaviourchange #excuses #goals ❤️ #cfd #caloriedeficit #dieting #fatloss #weightlossstory

160
July 2019

LAZY LUNCH BECAUSE I CBA COOKING SOME DAYS . Well, most days . If you're a reluctant meal-prepper who sings songs such as "I Don't Have Time" and "It's Really Complicated" and don't forget the classic "I Can't Think Of What To Make" then you can't go much wrong with a Lazy Ass Salad . Buy cooked chicken slices. Boil an egg. Or don't boil an egg. Whatever. Whack salad ingredients of your choice in a tub and you have a meal in under 2 mins (minus the time it takes to boil an egg...I'm basing this assumption on the fact you had the foresight to boil an egg in advance ) . High protein, crunchy and YUM (and easy ) . . Meal prep for fat loss should be easy and you need to be choosing foods that you enjoy eating. If you like burgers and chips that's cool...just be aware of your calorie target and make that burger and chips fit. If you find you're still starving an hour after said burger and chips, however, you may want to re-think your food strategy to include things which are more filling like green things (fibre ) and lean chicken/fish/meat/eggs (protein ). Just a thought . . What's on your lunch menu today? . #lunch #lazylunch #foodpics #foodphotography #yum #foodporn #dinner #food #foodie #mealprep #mealplanning #dietplan #dietingmadeeasy #calories #caloriedeficit #protein

100
July 2019

FIT FAB FOOD!! LOW CALORIE BROWNIES RECIPE 🍫🍫 . I LOVE sweet, sugary-tasting foods. I have no issue with this and don't pretend to enjoy kale or cauliflower pizza just coz I'm a PT, innit? . I'm no baker so this is a super-easy recipe for brownies that are about 45 calories per slice (makes 9 ). They aren't as indulgent as "proper" brownies, natch, but served warm with a drizzle of @sweetfreedomuk choc shot and a dollop of vanilla quark....mmmmmmmm . . 3/4 cup nonfat greek yogurt (I used Fage 0% ) 1/4 cup skimmed milk 1/2 cup Cocoa powder 1/2 cup rolled oats (like Quaker ) 1/2 cup Truvia Baking Blend (or any natural/stevia based sweetener that pours like sugar ) 1 egg 1 teaspoon baking powder 1 pinch salt . DIRECTIONS: Preheat the oven to 200C. Grease a square baking dish (I used 8"x8" ) Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute ). Pour into the prepared dish and bake for about 15 minutes. Allow to cool completely before cutting into 9 large squares . . #yum #brownies #recipes #lowcalorie #chocolate #foodie #foodporn #foodphotography #foodinspo #weightlosstips #weightlossjourney #foodie #instagramfood #sweet #dietingmadeeasy #diethacks #dieting #lowfat #lowfatrecipes

140
July 2019

IF YOU ARE IN A FUNK AND FEEL LOST THEN LISTEN UP..... . . . I, too, have been meandering around Funkland for a while and seem to have lost my way. Every time I try to get out, there's another bloody road block in my way . The bastard thing about it is it's all my own doing as I've been going down Self Doubt Avenue, turning left at Fear Street, taking a right at Not Good Enough Place and ending up right where I started at COMFORT ZONE CENTRAL. Going round and round in circles.... . 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️🙄🙄 . Legit, my life RN. Can you relate??? Ggrrrraaaggghhhhh it's sooooooo frustrating, innit? . I suggest we play a game and use those over-active imaginations of ours for the power of good, rather than evil (cuz we be using it every damn day to imagine the worse case scenarios and talk ourselves OUT of doing the stuff that's actually good for us )...and visualise OUR BEST DAMN DAY EVER . What job do you do? How many hours do you work? Salary? Where are you? What's your house like? Car? Wardrobe? Body? Social life? Where do you eat? How do you look after yourself physically? Mentally? Emotionally? . Dream away, my friend 😌😌 there's no room for doubt or fear or comfort zones where we're going. Best. Day. Ever. . Raise your vibe and visualise what you want. I'm doing this challenge as I'm sick and bloody tired of living in Funkland, and I KNOW my life will change for the better as a result this week. Change your thoughts > lift your vibe > get what you want . Who's in??? What's your perfect day look like??? ⬇️⬇️⬇️ Tell me in the comments (mine involves Mexico, a beach, my laptop and Pina Coladas ) . #perfectday #awesome #instagramchallenge #challengeyourself #challenge #positivevibes #manifestation #positivity #visualise #fitnessgirl #play #letsdothis #comfortzone #mindsetofexcellence #mindsetshift #selfie #selfconfidence #monday #freshstart

190
July 2019

I AM ASHAMED . Ashamed to admit that this time last year I still didn't believe I was slim enough for my holiday. I remember thinking at the time that I could have lost more weight to feel "my best" #throwbackthursday Fact is, I weigh 10lbs more now (than the pic on the right ) and the way I see myself is COMPLETELY different. Yeah, I can objectively see I've gained body fat but instead of despising and hating what I see in the mirror I LIKE myself whatever 🤷🏻‍♀️ . Back then, I *believed* that if my weight went over 9st 3lbs then it would be the WORST THING IN THE WORLD EVER and I'd HATE what I looked like. The actual truth is I currently weigh 9st 7lbs and like myself. I didn't expect to feel this way and it's a shock to see just how thin I was last year. Like, legit, I genuinely didn't see it . I'm truly gobsmacked when I remember what I thought about my body back then. It doesn't even make sense to me now, in hindsight . Our self-perception is often so flawed. The clients I work with often initially struggle to see themselves objectively or appreciate where they are right now on their journeys of self-discovery/weight loss . I've learned to be objective. I've focused on cutting myself some slack, letting go of perfectionism and looking at becoming the best version of ME inside, developing intrinsic worth and not being so fixated on aesthetic goals (not that I am against this in any way at all! It's just as worthy for self-esteem within context ) . Moral of the story: maybe, just maybe, your self-perception is flawed. Maybe the way you see yourself (so WHO you are, what you look like, your identity....all of it ) isn't the truth . Make it a daily practice to develop self-compassion, self-love, and objectivity when it comes to YOU. It frees your mind and your emotions from so much unnecessary turmoil . Tell me if you're feeling this! What are your struggles? How are you gonna start speaking to yourself more kindly?? . @themovementmaestro #maestroshowuptoblowup #day4 #selfconfidence #selfcompassion #selfconfidence #bodyconfidence #throwbackthursday #mindsetcoach #selflove #transformyourbody #transformationphoto #progressnotperfection #selfworth #selfesteem

200
July 2019

THERE'S JUST ONE PERSON WHO GIVES A SHIT ABOUT YOUR CELLULITE . And have a guess who that is....?? . No offence, but people don't actually care about you that much to give two shits about whether you have dimples on your thighs and butt. Like, they just don't. You aren't that important to them!! . Just putting this out there (vulnerable share here ) but lately I too have fallen victim to the whole idea that as a PT I shouldn't have cellulite. It's not part of the "look" (or so I've told myself ) . But then I'm 38, I'm healthy, I train like a mofo, I'm strong and look after myself...so why should I be so bothered about something that 99% of women have 🤦🏻‍♀️ honestly, I need to give myself a slap . But today I say NO MORE and have gotten a size bigger shorts, the legs are out and I'm wearing my skin with confidence because there's fuck all I have to be ashamed of . Body confidence is a CHOICE and it's no one else's business what you think about yourself (same way it's none of YOUR business what anyone thinks of you... consider that for a mo ) . Get your arms out. Get your legs out. Get your confidence out!!! It looks good on you ⭐⭐⭐ . Who's getting their confidence ON with me? hit me up with a comment or emoji below ⬇️⬇️ . **Also don't miss out on my early bird offer on 5 Steps To Weigh Less £19.99!! 15 spaces available...check out my stories Highlight and send me a DM to get on board** . #bodyconfidence #bodypositivity #bikinibody #summer #summerbody #shortshorts #whowearsshortshorts #summervibe #hot #legs #cellulite #sunsout #confidence #fitstagram #fitnessgirl #fitspo #fitfam #onlinecoach #onlinepersonaltrainer #whogivesashit #loveyourself #loveyourbody

260
July 2019

🌟5 STEPS TO WEIGH LESS £19.99!!!!🌟 . Ya know how there's SO much info out there on "the best way to lose weight", so many myths. So much nonsense when all you want to know is what will work for you, yeah? . And ya know how you try a diet plan, lose a bit of weight ...then lose motivation and can't get back on track? You plateau for months/years but still follow the same plan regardless as you don't know any different . It's tough when all you want is to know EXACTLY what to do to shift the weight and keep it off. It's even TOUGHER when you don't understand why all these other women you see online have these amazing body transformation pics and can't understand why the feck you can't stick to anything! 😬😬😬 . I have the solution to your problems, and it's easy AF. In 5 steps you'll have ALL the info you need to lose body fat and keep it off long term . And the best bit? You get to help co-create this programme as an exclusive beta-tester if you take advantage of my early bird deal 🐦🐦 . My FitMind 5 Steps to Weigh Less programme is super simple but contains all the info you need to lose the weight you hate and get the body you REALLY want: . ✔️Understand how calories work & how to calculate the calories YOU need to lose weight ✔️Barriers women face when it comes to sticking to a fat loss plan ✔️How exercise is BRILLIANT for getting lean, strong and aids fat loss (plus FREE workouts included ) ✔️Myth busting on all things diet related: learn the truth to have MEGA success ✔️Recipes and meal ideas ✔️How to plan and prepare your meals for the week ✔️How to get out of your own way and stop self-sabotage . 🌟My early bird beta-test special is open to 25 women and I've just15 exclusive spaces left. To get in for the super low investment of £19.99, send me a DM NOW and don't get left behind! This is the pre-launch investment which will increase once the product goes LIVE🌟 . @themovementmaestro #MaestroShowUpToBlowUp #day3 #betatest #weightloss #fatloss #dietingmadeeasy #dieting #onlinecoach #onlinepersonaltrainer #bodytransformation #transformyourbody #5stepstoweighless #fitness #fitnessgirl #mindfitness #mindsetcoach #selfsabotage #dietplans

140
July 2019

I HAD A MASSIVE BINGE LAST NIGHT AND HATE MYSELF RIGHT NOW . How many times have you said these words to yourself? ⬆️ Thing is, I totally get it cuz they were pretty much my daily mantra for years. The highlight of my day used to be going home to eat something sweet. And not just eat. Binge *le sigh* . It was the ONE thing I had to look forward to. It was so comforting but also a habit I kept as a dark secret as I was so ashamed of myself for doing it! How can something that felt so good in the moment cause such shame, guilt and regret??? Headfuckery at it's best, like . I've been where you are and know first hand ALL the terrible feelings and thoughts which swirl around you after you've PROMISED yourself this time is the last time...until it isn't. BUT I've beaten the habit when I'd accepted it was "just how I was" when that's a FALSE story...just like yours is. Here's how I did it: . 1. It's not about food. Ever. Binge eating is a habit you've developed over the years. And because you can learn a habit, you can UN-LEARN it too. You aren't stuck with this forever, believe that first . 2. You MUST confront the emotional events in your past to understand where this behaviour was ignited. What need is being fulfilled by bingeing that isn't being met by other means? (security/connection/love/uncertainty/significance? ) . 3. Once you understand the trigger event, how has this belief been reinforced over the years? This is going to get uncomfortable, BTW, but a vital part of your recovery process so do the work and figure it out . 4. UNDERSTAND BINGE EATING IS JUST NOW A HABIT. And habits can be broken...with some awareness and effort. When you feel the urge, notice it & remind yourself yiu get to stop this whenever you want. GET COMFORTABLE WITH DISCOMFORT. It's temporary, but you need a period of discomfort before you break thru to total freedom from this habit. Stick with it. . You aren't alone, chick. DM me to get this beaten for good 💌💌 . @themovementmaestro #MaestroShowUpToBlowUp #Day2 #binge #bingeeating #eatingdisorderawareness #eatingdisorderrecovery #recoveryjourney #recovery #onlinecoach #transformationphoto #progressnotperfection #habits

220
July 2019

I USED TO SPEND HOURS AND HOURS OF MY LIFE following Instagram "models" or "fitspos/influencers" 😬😬😬, pouring over other people's before/after transformation weight loss transformation photos, DESPERATELY wishing I had my OWN transformation to show off . How can these people have so much motivation? Why am I not motivated enough? What's wrong with me? I'll never be able to do that. I hate my body. I hate myself. I can't stand my arm fat. My belly. The way my bra straps dig into my back and shoulders . I hate having to wear baggy tops to cover my arms/belly/back. I wish I had a lean, fit body and not be embarrassed about how I look . I wish I was one of those people who could stick to a plan. I hate my binge eating. I'm ashamed of myself and keep this secret to myself. I can't share it with anyone, no one understands . I know you are reading this going "what the HELL?? That's exactly what I'm thinking. That's me" . I 1000% believe that to change anything about our lives we have to hit such an unacceptable level of pain that remaining there is no longer an option . The HARDEST bit is not getting started, but finding the right support. Because it's HARD to move forward when you don't know what you're doing and when you don't have the tools to understand why your brain works against you so often! . Sustainable weight loss and an active, healthy life IS part of your future but you need the skills and tools to transform your body and mind to keep this going for life . I know you're in pain. I know you're fed up and frustrated that NOTHING has worked for you yet. But don't give up hope; believe the change you want IS possible . I've opened up 2 spaces in July for my 8 and 12 week transformation programmes for ladies who can relate to this ⬆️ 1-1 online intensive coaching to transform your mind, fitness and attitude to food. Success isn't just for other people . Whaddya waiting for? Take a chance on yourself and hit the application in my bio @clairerichards_fitmind #transformyourbody #motivationmonday #physiquefreak #physiquephotography #bikinimodel #fitnessmodel #fitnessgirl #bodyconfidence #bodygoals #onlinecoach #mindsetcoach #bingeeating #instagramfitness

140
July 2019

SOME DAYS I HAVE MY SHIT TOGETHER . Lately, not so much. Some days I don't brush my hair and I sit staring at the wall wondering why it feels like my brain has been hit by a speeding freight train . Some days it's about all I can do to feed myself and I just have to drag my ass to the gym on autopilot as getting a workout done will always make me feel like I'm making an effort with SOMETHING . Some days life is hard, and there's no reason. It just "is" . Some days, it's important to realise that these days aren't going to be every day. They are just for now. You'll feel more like you again shortly, so have faith . Those insecure feelings, the doubts, the beliefs you hold about yourself...they aren't the truth. To snap outta the funk get some affirmations going which fire you up 🔥🔥 . 🔥I am a total BADASS entrepreneur who is bursting awesome ideas to help women LOVE THEMSELVES 🔥I love my body and how it can lift heavy shit 💪🏼💪🏼🏋🏻‍♂️ 🔥I love my body that much I CHOOSE to fuel it with good stuff cuz it makes me feel AWESOME 🍓🌽🥦🥔🍗🥩🥑 . You may think it's all a bit woo and that you're lying to yourself with affirmations, when the fact is you're already living the lie every day with the limiting beliefs; affirmations will simply bring you back to your truth . Funks are part of life but they're GREAT for a bit of introspection IMO as I learn the most about myself when I'm in a bit of a daze . What affirmations will YOU choose to fire yourself UP today?? Tell me below . #affirmations #positiveaffirmations #positivity #motivationmonday #medusahair #motivation #mentalhealth #anxiety #insecurities #badass #introspection #mindsetofexcellence #mindsetcoach #motivation

190
June 2019

DISH OF THE DAY: Cheats chicken fajita nachos with homemade guacamole 450 cals!!! . Now THIS is a bit clever so you'll wanna stick around... . *Roast a chicken in the oven then shred it once cooked through *In a frying pan, fry peppers and red onion and add a tin of chopped tomatoes *Add packet of fajita mix to the sauce *Add about 300g of cooked shredded chicken . BAKED TORTILLAS: . Slice 2 mini tortilla wraps (per person ) into 8 and bake in the oven for 5mins,spray with a little Fry Light . GUACAMOLE 🥑: One ripe avocado, crushed Handful of cherry tomatoes diced 1/4 red onion finely chopped Small handful of coriander finely chopped Squeeze of lime juice Salt to taste . Whack it all onto a plate and VOILA!! The chicken mixture makes 4/5 portions . #dishoftheday #lunch #dinner #foodphotography #foodpics #foodporn #dieting #dietingmadeeasy #diethacks #fajitas #onlinecoach #onlinepersonaltrainer #recipes #recipieoftheday

180
June 2019

DISH OF THE DAY: Pancakes with homemade compote (300 calories ) . I say compote, it's not really but it's my version of it and it's EASY AF to make: . Peel and chop 6 apples (I use Braeburn ) Pack of fresh raspberries Tablespoon Stevia granulated sweetener . Bung the lot in a baking tray and mix together. Bake for 30mins in the oven 180 C (at 20mins take the tray out and mix the ingredients together and smush down ) . I use @musclemoosehq golden syrup protein pancake mix and serve this with a generous dollop of vanilla quark yogurt. . Who's having this for breakfast/brunch?? . #food #foodphotography #instagramfood #instagramfitness #foodpics #foodporn #foodie #nutrition #onlinecoach #fitnessgirl #fitnesstransformation #dinner #lunch #feedme #noodles #dishoftheday #yum #yummy #healthyfood #healthyliving #healthyfood #breakfast #brunch

170
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