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Harvesting Good Health

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25.01.2022 Sometimes taking a step back and looking through a different lense can indeed give you a whole new perspective. Celebrate every win in every aspect of your life not just health and fitness. What are your wins this week?... #gratefulness #risetochallenges #perspective #winning

25.01.2022 If you are at your goal weight balance is what you need to focus on. If you are wanting to make changes then the changes that you seek determine the way in which the board tips. Adding a calorie surplus allows you to build muscle, a calorie deficit allows for weight loss. If you are looking for changes but are unsure what to do next, send me a DM and we will work at it together.... #nutritioncoach #takecontrol #buildmuscle #fatloss #personalgoals #balance #iifym

25.01.2022 Maybe you have just started a new challenge or set yourself a new goal? Maybe you are 2 weeks in and feeling like it's hard work. Nothing in life comes easy, we all have to work at STUFF! Just keep reminding yourself to turn up every day and keep plugging away and ticking off the days. IT IS WORTH IT... #challenege #goalsetting #nailingyournutrition #consistencywins #stayactivestayfit #personaltrainer #nutritioncoach #coachmarkcarroll

24.01.2022 We often focus on where we want to get to rather than acknowledging how far we have come. Don't be so hard on yourself and think about one thing that you have implemented that has made a positive impact on your life and health? #fitnessjourney #strongbodies #strongwomen #fatloss #transformation #personaltrainer

23.01.2022 This is me today. Sitting at about 62.9kg (lost weight on my holiday ) and current calories are about 1624 (small cut after my holiday!) I am about to push myself outside my square, and frankly it scares the crap out of me! Trainers also need trainers so I have signed up for the next Challenge with @coachmarkcarroll. His advice was I take the next 8 weeks to build and this is where it makes me uncomfortable . I have learnt sooooo much from him over the last 18 months an...d I love that I get to share that knowledge with my clients, so I know all I need to do is trust the process. For me to build I need to be at my maintenance calories or even better a surplus! This goes against everything I have done for the last 10 years and it certainly makes me nervous. But like all things in life to make a change, I have to make a change. As a Personal Trainer I need to have this experience so I can be a better trainer. Yes I may put on a little body fat and I think I am OK with that! What I am hoping is that the extra calories are going to do their job and build muscle. So I am going to share this journey with you all so stay tuned . #strongwomen #build #50andstrong #challenege #iifym #scary

22.01.2022 I was asked last week have I always done weight training? The answer was no. Most of my life I have been driven by cardio training and used to think I could never do weights because I have no upper body strength. I was even in the head space of saying to myself if I wasn't sweating then I wasn't doing much! Just before I turned 40 (yes 10 years ago!) I undertook a 12 week lean and strong program. This indeed was the start of my love of weight training and I have not loo...ked back. When I began weight training I dropped over 6kg of weight and gained muscle. I love the feeling of getting stronger and challenging myself with progressive overload. I have learnt over the years there are many ways to build muscle with various stimulus but I have also learnt to recognise my limits. In the last year my recovery on lower body training takes time and a whole lot of rolling While I am not a bikini model, I pride myself on maintaining my strength and muscle mass as much as I can. So hands up who does weight training? Or hands up who is going to start . #weighttraining #strongwomen #strongbodies #liftweights #strength

21.01.2022 Thursday night thought process #consistency #trainhard #strongwomen #fitness #personaltrainer #workingmum #nutrientdensefood #eatwell #nutritioncoach #findtime

21.01.2022 Who am I as a Coach? I have been thinking about this a lot lately, more so from a point of how I want to grow my business and what do I want to make my focus. To do this I have had to understand what resonates with me in my values and how I want to educate and motivate those around me. When I look at the connection I have my with my PT clients and my nutrition clients there is one thing that stands out?... I love empowering and working with them so that they can achieve the lifestyle that they want for themselves. This could be anything from being stronger, leaner, fitter or having a good relationship with food and knowing how to train their bodies. With that said, I believe I am also a trainer that adapts to my clients needs and their lifestyle. The word lifestyle encompasses so much, and the word has popped in my head so many times this week so that is my calling! I am a Lifestyle Coach, aiming to adapt and program ways for clients to achieve the Lifestyle they desire. So if it’s a change in lifestyle, adapting a lifestyle or creating a new Lifestyle that you are after, let’s connect. #lifestylept #lifestylecoaching #personaltrainer #nutritioncoach #branding #2021

21.01.2022 Don’t underestimate your strength. Get your clothes and shoes out now ready for your training session tomorrow! #strengthtrainingforwomen #strongwomen #scheduleit #lift #upperbody #yesyoucan #everyworkoutcounts

20.01.2022 With the New Year not far away, it's time to start creating the Year ahead for yourself . So what are you going to create? #createeveryday #beyouboo #goals #mindset #newyou #newyear #fitlife #healthylife

19.01.2022 Oh yes you damn well can #believeinyourself #justdoit #strongwoman #trainhard #eatwell #personaltrainer #nutritioncoach #tgif #weekendgoals

19.01.2022 What does this week hold for you? #selfbelief #yesyoucan #trusttheprocess #changeisgood #trainhard #eatwell

19.01.2022 Stop waiting to find the light at the end of the tunnel and be the light for yourself. #clearvision #hardweek #shine #shinebright #strongbodies #strongmindset #fitness #goals

18.01.2022 Hands up who is getting in a training session today? Remember days like Christmas Day create memories so train because you love yourself not to punish yourself . #strongwomen #weighttrainingforwomen #liftweights #soultaining #activelifestyle #personaltainer #nutritioncoach #newgymclothes

17.01.2022 Focus on what you can do, rather than on what you cannot. If making changes to your health are important then place it at the top of the pile. It’s not selfish, it is in fact a point of self care. Just like when they go through the safety talk on aeroplanes (so long ago I know!) put the mask on the parent before the child. Once you begin to look after yourself there are so many others that benefit as well. #transformation #gaincontrol #yourhealthmatters #beactive #eatwell #liftweights

16.01.2022 How important is it for you? You are the driving force behind yourself and your goals and I will certainly be your biggest cheerleader. #trainhard #eatwell #youareincontrol #believe #prioritizeyourself

16.01.2022 A big shout out to our boy @gillynic23 who today turned 13 and has now entered the teenage trend! May you see, feel and understand your strength, wisdom and compassion that you hold. May you learn from those around you and things that you see. Above all continue being you, because this is what truly shines. We thank the universe every day for being given the privilege of being your parents. @paddy_mcgill... #ourbabyis13 #stopgrowing #birthdayboy See more

15.01.2022 Consistency....... a word of many letters that needs to be repeated many times #goals #consistency #keepatit #longterm #weighttraining #eatwell #iifym #nevergiveup

15.01.2022 Here’s a thought for you ....... Eating well and aiming for fat loss does not have to be complicated. There is nothing fancy about throwing together left overs and sitting down to a nutrient dense meal. I know I say it all the time but just in case you have forgotten, if your aim is to lose a few kg’s after the festive season or you want to lose some body fat, the bottom line is you need to be in a calories deficit.... If you don’t know where to begin then just DM me and we will get you started. #eatwell #notfancy #iifym #leftovers #trackingmacros #learningeveryday

14.01.2022 I am passionate about empowering women to be strong. Although we often think it refers to strength and muscles I am more about an inner strength that sees you getting through the hard days, dealing with negative energy (seriously this saps the shit out of me!), knowing that doing your best is the best and being happy with who we are. This week no matter what the resistance is that you are feeling the most, understand that YOU have got this! #strongbodies #strongwomen #liftweights #healthymind #selfcare #backyourself #trainhard #eatwell

14.01.2022 Be authentic, be YOU #liveyourlife #lovelife #authentic #prettypink

13.01.2022 Friday’s reminder. Regardless of what is happening around you, keep reminding yourself that you are stronger then you think. #fridayvibes #yesyoucan #justdoit #weighttraining #goals #eatwell #workout #personaltrainer #bodytransformation #mindtransformation

12.01.2022 A great reminder for us all when our day or days, week or weeks have been long and draining. Leave it behind you and wake with the new day tomorrow with a focus on a positive mindset that will serve you well. I had a day this week when I felt my heart was pulled from my body and run over by a semi, today it felt like the same semi was reversing over it! But I have an option, dwell or rise and refocus. I am going to bed to get ready to do the second option!... #rise #lookforward #love #newpositivepants

11.01.2022 Messages like this from one of my beautiful nutrition clients reaffirms that it is not always about the numbers on the sad step (scales). Nutrition is 80% of any weight loss equation and ensuring my clients understand what they are doing and why is why I only have one on one clients. While they set goals for themselves it is equally important to celebrate every change ... Message me if you are interested in working with me. #proudcoach #nutritioncoach #newclothesneeded #goals #fatloss #weightloss #summeriscoming

11.01.2022 Serious face right? This is my "I am a wee bit unsure about how I feel about entering an 8 week build phase" face. I start next Monday but already my calories and macros are at maintenance which is 2,219 . I am learning to choose nutrient dense carbs so that I hit my macros #hellowhiterice This week is what we call a deload week. I back off the intensity of my training for the week to allow for restoration and kind of a rest. I am actually enjoying how quick my traini...ng sessions are and perfect timing in the school holidays! The ideas is I take this week to regress so I can then make progress. My reps are higher, my weight is lighter and my sets and rest time is shorter. By Monday I am going to be sooooo ready to focus on the big picture and determined to push myself out of my comfort zone. Not too late to sign up for @coachmarkcarroll next challenge! The education is insane!!! #strongwomen #deload #trainhard #personaltrainer #nutritioncoach

10.01.2022 Rather then searching for motivation, look for creating discipline. Discipline is doing what you know needs to be done even when you don’t want to damn well do it! There are so many aspects of your life that you can use this concept don’t limit it just with your training or your current body goals. What is one thing you are disciplined with?... #disciplineequalsfreedom #discipline #chaseyourgoals #yesyoucan #believe #trainhard #eatwell #personaltrainer #nutritioncoach

09.01.2022 Reflection - what is 1 thing you can do tomorrow to get you closer to your fitness and health goals? #just1thing #movement #nutrition #water #stressless #sleep #nailnutrition

09.01.2022 For change to occur you have to look at things differently, try ways that are different and think differently. It can be overwhelming, but only if you let it. The difference between who you are and who you want to be is what you do. If you are looking to create changes, you don’t have to do it alone, I am here to help. ... #change #transformation #healthylife #loveyourbody #train #eatwell #repeat #fitnessjourney

08.01.2022 Transformation Thursday coming your way! The results this client has achieved in 8 weeks is brilliant! She has not only lost 3.5kg but a whopping 17cm! How did she do it? She focused on hitting the calories and macros that I set out for her. She trained 5 days a week and added steps into her daily routine. During the process she gained strength and stamina. Every single process I set out for her she absolutely nailed it! ... Before we started this last 8 weeks I put her back to her maintenance calories and as frightening as that was for her, she trusted the process and this meant when we began to cut,her body was ready for it! I love seeing my clients achieve their goals but more important then that, I love seeing them gain insight on how to fuel their bodies well. To say I am proud of her is an understatement If you are interested in working with me, just shoot me a message. #transformationthursday #fitness #transformations #training #nutritioncoach #iifym #personaltrainer

08.01.2022 What is your belief system? When it comes to fat loss or changing your body composition be mindful that you may have strong beliefs when it comes to eating habits. I can’t handle being hungry, I need to eat every 3 hrs, If my willpower was just that little bit stronger I would stop eating so much junk food!, I eat clean and hardly eat anything and I still cant’ lose weight ... When you look at these comments, they are strong beliefs that you may have and they may be holding you back on the results you want to achieve. Change your thought process, look at food as a source of energy rather then a reward system, remind yourself that there is a difference between eating clean and eating for weight loss. If you have a deep embedded belief system that continuously plays over in your mind, it’s time to let it go. Who has a belief system of their own? #beliefsystem #bodytransformation #healthjourney #personaltrainer #nutritioncoach #fitlife #iifym #mindset #mumslife

08.01.2022 Can you really be turning 16 today our darling girl? From the moment we laid eyes on you, we knew that the world through your eyes was unique and beautiful. We will continue to back you up with our unconditional love and cannot wait to see your life unfold. Wishing you the happiest of days our gorgeous @mcgillkeira. @paddy_mcgill #sweet16 #birthday #giftfromgod #beautiful #beyou #behappy #daughterlove

07.01.2022 This one is for you! Yes YOU! You are allowed to take time out to go for a walk or move your body, yes there is a spare 10 min to cut up the food you need to fuel you, don’t second guess those new trainers that you need because it’s those feet that make it possible for you to get through your day and provide for your family, making a hair appointment it is an act of self care and time well spent, taking time out to sit and read is not only good for the soul but the educatio...n can make you a better person, never ever underestimate that little people (no matter what their age) take in all that you do and learn every single day from you. I shared this quote with a client this week and it resonated so deeply with her, I hope it allows you to see how it can impact you. Have a fab Sunday guys, live life and love life. #selfcare #yesyoucan #yourhealthmatters #goodfood #eatwell #moveoften #nutritioncoach #wellness

06.01.2022 Memories over Macros . I most certainly am not that Trainer or Coach which wil say that egg = 58 burpees to burn it off. Seriously guys, it’s one damn day. Enjoy it, savour it and here is my tips:... Do not exercise to burn it off (seriously don’t) Do not feel gulity, not one little bit Continue on with your normal day tomorrow and get back on track Do not and I mean do not, overthink it Oh and keep your water intake up! Happy Easter gorgeous people, now I am going to sit down and enjoy a home made hot cross bun made by my boy @gillynic23 with a coffee and I am going to enjoy every single mouthful! #easter2021 #eatthechocolate #hotcrossbuns #memories

06.01.2022 Be patient, weight loss takes time. My 4 key points Be in a calorie deficit ... Do some form of movement every day and ensure to include weight or resistance training Drink 2l water every day Quality sleep #consistency #notperfection #weightloss #strongwoman #happylife #healthylife #iifym #flexiabledieting #traindaily #drinkwater #qualitysleep

04.01.2022 My Dad was forever giving me life lessons. Like getting down on the floor and stretching everyday! Happy Father's day Dad, I am sure wherever you are that you are still stretching and possibly have some cake around your mouth . What I love about this video, is his acknowledgement to my gorgeous @paddy_mcgill about his remarkable recovery. Two of the most outstanding men in my life . A big happy Father's Day to the remarkable @paddy_mcgill, who is also now passing on life skills to our cherubs. Taken in June 2017 Dad was 91 #noideawhythevideogoessideways #missyoudad #love #movement #dads

03.01.2022 Everyone has different goals when looking for a change in their shape or a body transformation. While this client wanted to lose a few kgs she also wanted to get some shape back and learn how to fuel herself rather then just grabbing what she could for most meals. While we often become focused on the numbers on the scales going down, the shift in cm’s with this client was incredible. As a working Mum her time was limited so she had one weight training session per week and th...en focused on her daily steps which we changed during the 8 weeks she worked with me. The scales went down 5kg and her measurements we unbelievable with 6cm gone from her waist, 8.5cm from her hips and about 1cm from her chest! The biggest change though comes not from the numbers but from her shift in how she sees food and for the first time in a long time feels like she has control and a healthy relationship with food again. This makes my so very full. If learning how to fuel yourself is part of your 2021 plan, let me get you started! #transformation #weightloss #lookatthedifference #clients #nutrtioncoach #personaltrainer #macros #individualplan

03.01.2022 Today was a great reminder for me that your body is great at what it does consistently but not as good at what it does occasionally! We are so fortunate to have a bunch of local friends that ride often and every year we do a Christmas Eve Ride and then have breakfast. A great way to catch up and who doesn't love having breakfast out! Although I teach a ride class once a week and jump on our stationary bike I probably have only been on my ride bike twice this year. I was do...ing OK until my hamstring started to complain and I just ran out of steam! I did contemplate leaving the group and going home because I was so far behind but something in my head kept on telling me to keep on turning the pedals. By the time we got to breakfast I had ridden 44km and then it was another slow 8.5km home! Sort of stupid of me to think I could just jump on my bike and do that, seriously I am not 30 any more! Moral of the story, you body adapts to the training you do regularly, when you throw something else in the mix embrace it and acknowledge that change is brilliant for your mindset. What have you done recently that is outside your normal training? #riding #roadriding #cardio #friends #beactive #trainhard #fitness #fitlife

02.01.2022 Know of anyone who fit’s this criteria? #askingforafriend #healthylifestyle #goodnutrtion #iifym #caloriedeficit #nutritioncoach

02.01.2022 I heard on a podcast the other day how our brain can cope with anything that is presented in front of you. What we cannot cope or deal with is the stuff we make up in our head. It’s not real, it feels real but it is NOT real. Repeat that IT IS NOT REAL. So let’s stop filling our head with rubbish and here’s to living the life we were given.... #mindset #stuffinourheads #storieswetellourselves #livelife #positivepants #liveyourbestlife

02.01.2022 3 words that can have a massive impact. R U OK? #ruok #listen #look #signs #mentalhealth

01.01.2022 I want you to be the crazy one, the one that sneaks a training session in when they can, that walks while their kid does training, that is confident in saying no if they need to. It’s having confidence in what you are doing and working consistently that will shine more than anything. Here’s to a week of seeing opportunities before you and following them. #bedifferent #focus #healthyjourney #trainhard #eatwellbewell #beyou #bekind

01.01.2022 Christmas is a great time for reflection. To be thankful for our health, our loved ones and our family. From me to you, I wish you a safe, healthy and happy Christmas. Enjoy the day and the experience and emotions it gives you all. I send extra love and positive vibes to those that are away from family and as my favourite saying reminds us this too shall pass. #christmas2020 #family #friends #lovedones #foodcoma #missyoudad #explodingtummy #celebrate