VIP Fitness

Over the summer due to time being restricted for those of us with kids, I'm doing a mini bitesize series on habits that you can implement to make healthy eating easier, reduce decision fatigue, and generally give you a good foundation to easy, healthy living without using too much brain power.On this week's episode, post holiday weigh-ins! It can be so tempting to jump straight on the scales, if you're someone who weighs themselves, to see what the "damage" is from your holiday (it's not damage - it's having a good time, unless you fell off a jetski, twisted your ankle walking drunkenly back from the strip, or had a really dodgy local speciality and spent half the week on the loo). Listen in to find out why waiting a week is much better!As ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Apologies, but being away and the Wifi being rather intermittent, this week it's a (late) repeat episode - Sleep! As part of the bitesize series, Sleep is one of those often overlooked areas that can make all the difference to how easy or hard you find losing fat (spoiler alert: not getting enough sleep can lead to overeating an average of 500kcals a day extra!) So, if you've not heard it before, here's the info on sleep and how bit affects your fat-loss journey, and if you have listened to this one before, here's a refresh!When I recorded this episode, I thought I had done one previously and was just adding a bit more information. But apparently not! I was sleep deprived when I started this podcast, so that could explain a lot...Listen to find out why sleep can help or hinder you if you're looking to lose body fat, how it affects your hormones and how in turn these affect your appetite. At the end are some hints and tips on how to get a good night's sleep.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Over the summer due to time being restricted for those of us with kids, I'm doing a mini bitesize series on habits that you can implement to make healthy eating easier, reduce decision fatigue, and generally give you a good foundation to easy, healthy living without using too much brain power.On this week's episode, it's all about sandwiches! With time being at an absolute premium over the summer, you need something simple, nourishing and that the kids can eat along with you, something that can be made in advance, or can be picked up on the go.In this episode I also mention @scaseyfitness who did a 30-day sandwich challenge and actually lost weight eating all that bread!And as always with these things, every person and every situation is different, so what works for some may not work for others.As ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Over the summer due to time being restricted for those of us with kids, I'm doing a mini bitesize series on habits that you can implement to make healthy eating easier, reduce decision fatigue, and generally give you a good foundation to easy, healthy living without using too much brain power.On this week's episode, it's all about breakfasts! Over the following week I'll share some of my best suggestions for simple, nourishing breakfasts, and all you have to do is pick one or two to remove a decision from your day and start the day right.And as always with these things, every person and every situation is different, so what works for some may not work for others.As ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Is it feasible to think you can train for a marathon, while losing fat and still hit the gym 3/4 times a week for those muscle gains? The key here is to focus on the main goal. If running is just a bit of fun, a way to incorporate a bit of cardio without worrying about PBs, then by all means run alongside trying to lose fat. But if you have some big dreams about race PBs, long distances and getting faster, then you might want to reconsider how important your fat loss goal is in the grand scheme.And as always with these things, every person and every situation is different, so what works for some may not work for others.As ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you struggle on a large calorie deficit, if you find it too restrictive and you have no wiggle room for socialising, family life, or you just want to enjoy your fat-loss journey, have you considered taking the slower, scenic route? Does it really matter if it takes you 20 weeks rather than 10 weeks to lose 10lbs of fat? Ultimately, you've lost the same amount, but you've had a better time getting there. And as a bonus point, you're much less likely to lose muscle mass if you go slower, which ultimately, if you want to age well and be a sprightly older person, saving as much as your muscle as possible is key!And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Sometimes doing the hard thing in the moment is doing the kind thing for future you. And sometimes doing the kind thing in the moment is actually hobbling future you. In this episode I talk about how sometimes we need to be "hard" or "strict" with ourselves in the moment, because ultimately, you want the best for future you.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

In this episode I break down why splitting your daily calorie allowance into 4 meals rather than 3 can help you with your fat-loss goal. The last thing you want to do is not see your friends and family, but if you do have a fat-loss goal, it can be tricky balancing being sociable, especially last minute, with staying on track to meet your fat-loss goals.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Goals that are too easier, goals that are too hard, goals that will take too long, goals that you don't give enough time for... There's many reasons why we struggle to hit our goals and why sometimes even when we do hit them, we don't feel the sense of achievement that we thought we would. Have a listen to find out more about setting and achieving realistic, tangible goals.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Motivation is great... when you have it. But what about when motivation wanes, what keeps you moving towards your goals when the motivation just isn't there. And it will happen. Everyone experiences times of little to no motivation.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

TLDL: Meal plans are like stabilisers on a bike. If you already know how to ride, you probably don't need them. But if you've never ridden before, then they can help get you going, so that you're not constantly falling off and giving up. One size does not fit all, so making a meal plan by yourself or collaboratively with your coach is the best bet.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you're not getting these basics right, then everything else you're doing is probably just shouting into the wind. Get these basics nailed down first and then worry about the confetti (bonus points to anyone who gets the reference).And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you're beating yourself up over the choices you made this (or any) bank holiday weekend, have a listen to this and show yourself a little compassion.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Welcome to week 3 of my C25K programme! This week because our running sections are getting longer, I'll be blathering on about how I got into running and my journey with running so far!Places mentioned:Chitose-Shi, Hokkaido, Japan.Normanby Hall, North LincolnshireMy running coach Jemma - @sherunsthiscoachingMake sure you do a good warm up and stretch before starting. And please subscribe, review and share if you found it helpful - I'd really appreciate it.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

When I recorded this episode, I thought I had done one previously and was just adding a bit more information. But apparently not! I was sleep deprived when I started this podcast, so that could explain a lot...Listen to find out why sleep can help or hinder you if you're looking to lose body fat, how it affects your hormones and how in turn these affect your appetite. At the end are some hints and tips on how to get a good night's sleep.And as ever, for more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Running, or any high intensity cardio, can massively trigger runner - the feeling where you've burnt so much energy, you feel like you could Hungry Caterpillar your entirety through the kitchen. Listen for tips and how to structure your eating around your running to minimise this.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Welcome to week 2 of my C25K programme! Make sure you do a good warm up and stretch before starting. And please subscribe, review and share if you found it helpful - I'd really appreciate it.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Want to start Couch To 5k but not even sure which shoes to where and the "how" of starting? This podcast will break down everything you need and DON'T need as a beginner runner.Make sure you do a good warm up and stretch before starting. And please subscribe, review and share if you found it helpful - I'd really appreciate it.Route planning website - https://www.gmap-pedometer.com/Running gait and trainer recommendations - see @emmakirkyo Emma Kirk-Odunubi on Instagram.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Welcome to week 1 of my C25K programme! Make sure you do a good warm up and stretch before starting. And please subscribe, review and share if you found it helpful - I'd really appreciate it.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you've tried bossing your body about and trying to make it do all the things you've wanted it to do without taking into account how your body feels and what it needs, then maybe it's time for a change. Try looking after your body and treating it like you would a small child - nourish it, let it rest sometimes, be strict sometimes and make it eat well and go to bed on time. It may feel a little weird at first, but you may feel better for it.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

When it comes to dieting, have you traditionally seen it as an exclusionary thing where to have to limit and remove certain foods from your diet? And has this made you miserable and led to you eventually giving up entirely? There is a better way! Listen as to why thinking of your diet from an inclusion mindset can help with long-term fat loss.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

On today's episode I run through some hints, tips and options when it comes to eating at a fish and chip shop.As with all of these Friday Night Dinner episodes, please check for yourself if you have any kind of doubts, especially if you have allergies or intolerances.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

In order to lose fat, you need to be in a calorie deficit. But how big should that deficit be? How do you work out your deficit? How do you then implement a deficit? In this episode I break down all the info you need to figure out and then create a calorie deficit that will help you achieve long-term fat loss.If you need more help figuring out how many calories you need and how to structure your daily needs, fill in the form on the website, or send me a message on Instagram.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

What should your macronutrient split look like? To be honest, other than some basic requirements for protein and fats, you should just do what suits you best. No-one wants to live on a diet of chicken breast, rice and broccoli for the rest of their life...TLDR - everyone is different. Do what works for you, but be aware of protein, unrefined carbs and getting enough unsaturated fat.If you need more help figuring out how to structure your diet, fill in the form on the website, or send me a message on Insta.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

I've been looking forward to this one for so long! Kaitenzushi 回転寿司 or as I like to call it, roundy roundy sushi! If you ever get chance to go to Japan, and you get to go to Hokkaido, this restaurant is amazing https://www.kaitenmaru.com/shop/7/As with all of these Friday Night Dinner episodes, please check for yourself if you have any kind of doubts, especially if you have allergies or intolerances.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you've had a great Easter weekend with all the food and drink, and now you're beating yourself up about your food choices. Don't. You had a great time. Now let's draw a line, remember the positives of the weekend, and look at getting right back on track and not letting negativity suck the joy from the weekend.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Oh dear! This one came at the wrong time. Why doctors, people with education and authority, should not be dealing out "advice" on Easter Egg consumption.One Easter Egg does not make an obesity epidemic any more than one salad makes you "healthy".Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Do you want to get into journaling but have no idea where to begin? Have you found previous attempts over or underwhelming? In this episode I lay out a system for journaling that could help you get started with journaling. If anything in the episode resonates with you and you want more information or to chat to me about coaching, follow the links below to get in touch.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

This one is a little trickier to pin down - most Chinese takeaways tend to be more independent, especially the ones in smaller towns, so no two places will have the same calories or macros. The best thing to do is make sensible choices based around proteins and vegetables, watch out for hidden fats and oils, anything "crispy" will probably be deep-fried, and if you're tracking, be sure to account for the extra oil that is probably used in the cooking process.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

What are your reasons for running? If the main reason why you're running is fat loss, here are some things you may want to consider, as intense, endurance-style cardio isn't always the best option when you're looking to lose fat. If you want any further help with how to fuel yourself for training and/or fat loss whilst still including running in your fitness plan, send me a message using one of the links below and let's have a chat about how I can help.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Back to the place that inspired all the Friday Night Dinner episodes - yet another spreadsheet nutritional menu of doom!As with all of these Friday Night Dinner episodes, please check for yourself if you have any kind of doubts, especially if you have allergies or intolerances.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

For most of us, 3 meals a day plus 2 snacks is the norm. But does this really serve you? And what if there's a better way? I lay out some options in this episode along with considerations when you opt for more meals in a day. If you want more advice on the subject or want to speak to me about coaching, I can be found at any of the links below :)Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

At the end of this month, prices are going up! If you want to beat the price increase, sign up before the end of March. All clients keep the price they signed up with for as long as we work together. I don't believe in price hikes for existing clients. Loyalty is everything. Whatever price you start with me on, that's the price you'll always keep.For more information or to sign up for coaching, or if you just want to have a chat to check the vibes, see below for how to contact me:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Welcome to a non-judgemental zone on weightloss injectables. I can see where they're good. I can see the bad. As with most things in this industry, the truth lies somewhere in the grey zone. I am more than happy to help anyone who is already taking or thinking of taking Wegovy/Ozempic as part of their fat loss journey. Getting a support system in place in the form of a coach will help you to maintain your results in the future when you no longer need the drug.Please always be safe - speak to your GP or pharmacist. Don't buy from online only sources. If you're in the UK, consider the service that Boots the pharmacy provide.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

This one is a little trickier to pin down - most curry houses tend to be more independent, especially the ones in smaller towns, so no two places will have the same calories or macros. The best thing to do is make sensible choices based around proteins and vegetables, watch out for hidden fats and oils, and if you're tracking, be sure to account for the extra oil that is probably used in the cooking process.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Are you, like me, someone who snacks late in the evening and at night? Do you find yourself being really "good" during the day but then of an evening, the munchies hit and you're raiding the snack cupboard every night at 9pm?This episode covers some hints and tips to try and break the snack habit. If you need some support with this, contact me following the links below and we can have a chat.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] melon I mentioned from Tesco is below - £2.50 for a whole melon which when you compare with pre-cut melon slices or cubes, is an absolute bargain and lasts far longer than pre-cut.https://www.tesco.com/groceries/en-GB/products/300991012 Hosted on Acast. See acast.com/privacy for more information.

A bit of a change from the usual FND, but some of you well-to-do folk will be eating out on the hoof at far nicer places than Macca D and KFC. So, what should you do if you're eating out at a nice restaurant and want to stay on or close to plan? I've used Cosy Club https://cosyclub.co.uk/ as an example of what to look out for when eating out in nicer restaurants.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Think Old Lady Body not Summer Body! I don't know about you, but I still want to be running around the world independently, living my best 90-year-old-something life. This week looking at muscle wastage.For inspiration on how it can never be too late, check out Joan @trainwithjoan on Instagram!Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

This one has been a bit of a tricky one due to the complexity of the nutritional (lack of) information on the GDK webpage, but hopefully the couple of options I've pulled out will do the job for you. As always, please check these things out for yourself and make your own decisions, especially when it comes to things like allergies and intolerances.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Sometimes you've just got to work with what you've got. I have been busy training all weekend and I forgot to record my podcast. But the last think I want to do is miss a day, so my options are record and edit this at nearly 11pm when I get home, or take advantage of a quiet train and get it recorded and uploaded and hope I don't seriously annoy the only two other people in the carriage. Of course, I've gone with option B. Sorry to the other travellers in coach K on the 19:00 LNER from Edinburgh to Doncaster :) Hosted on Acast. See acast.com/privacy for more information.

It may seem like Five Guys with it's high-fat, limited menu might be off the cards for anyone with a fat-loss goal, but there's a few workarounds you can do here to have a tasty meal that fits your calorie and protein needs.For more information on fat loss and nutrition coaching, find me on Instagram or visit my webpage for more details.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Think Old Lady Body not Summer Body! I don't know about you, but I still want to be running around the world independently, living my best 90-year-old-something life.For inspiration on how it can never be too late, check out Joan @trainwithjoan on Instagram!Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Wagamama - home of fresh, spicy, Asian inspired dishes. There's loads to go at here and to be fair, unless you go hard on the heavily fried goods, most options are pretty reasonable in calories and protein. Hosted on Acast. See acast.com/privacy for more information.

Life's always going to throw obstacles in your way. You can either use this as a reason to give up and not achieve your goals, or you can focus on finding solutions. It'll never be perfect, but doing something is better than doing nothing. And most of the time there will be a solution to any problem life throws up. Hosted on Acast. See acast.com/privacy for more information.

Massive menu here so a slightly longer episode for a Friday Night Dinner. But the good news is there's a lot to choose from, even if you're vegetarian or plant based. And even better if you're there to preload for a night out and want to save some calories for booze (definitely not recommended, but I'd never dream of telling anyone what to do :) ) Hosted on Acast. See acast.com/privacy for more information.

If you want to look good, if you wan to feel good, if you want to age well, resistance training is an absolute must.If you're struggling to get started, try these easy home moves below. If it seems too much and it's overwhelming, start with doing just one move a day until it becomes a habit and gradually add in the other moves. With all of these start at the level you can and make it harder when you start to find the move easy.Squats x 10 (body weight or holding a couple of dumbbells or a kettlebell)Reverse lunges x 10 each legPush ups x 10 (straight legs, on knees or against a wall)Chin ups / pull ups x 10 (this is a hard move, so use a resistance band if you need to or just start trying to do 2-3 and build from there)Shoulder press x 10 (with a pair of small dumbbells, or tins of beans)Sit ups x 10 (or crunches if sit ups are too much at the moment)Dips x 10 (straight legs if possible, if not, bent knees)If you're unsure about any of these moves, please do check out some videos on Youtube to make sure you're doing them correctly. Hosted on Acast. See acast.com/privacy for more information.

If you need to order something from Starbucks but you're not sure what will fit your needs, quickly listen in here for a rundown of menu items that may do the trick.If you need any help or you'd like to speak to me about coaching, you can find out more or contact me via the following:Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

Do you struggle with knowing what you need to do, but how to implement it? Do you find that when you're on a plan, you do really well, but once the plan finishes, you don't know where to go from there? Do you find plans really work, but after a time they become too restrictive and impossible to adhere to with your daily life? I can help you implement a plan that's perfect for you and fits around your life, rather than expecting you to change for a plan.Instagram: @vipfitnesscoachingWebsite: https://sites.google.com/view/vipfitnesscoaching/homeEmail: [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you need to order something from Burger King but you're not sure what will fit your needs, quickly listen in here for a rundown of menu items that may do the trick. Hosted on Acast. See acast.com/privacy for more information.

Measuring weight loss or measuring fat loss - how can you tell the difference? What's the best way of measuring fat loss? I explain 4 different ways in which you can measure your progress if your goal is fat loss. Hosted on Acast. See acast.com/privacy for more information.