GLASGOW BASED FEMALE
PERSONAL TRAINER

REACH YOUR PEAK

Female Personal Trainer in Glasgow

As a fully qualified Glasgow-based female personal trainer, I support women in building a sustainable and healthy lifestyle, I teach them how to lift weights, get strong and finally feel like they belong in a gym.

TAILORED TO
YOUR GOALS

Do you want to get stronger?
Lose weight? Get fitter? Your
sessions and programming will
be completely personalised to you to ensure we are actively working toward your goals, whatever they might be.

TAILORED TO
YOUR PREFERENCES

1-to-1 sessions
Remote training
Hybrid training

TAILORED TO
YOUR LIFESTYLE

We’ll work around your home
life, work commitments, social
life and general availability to
help you create a lifestyle
that is sustainable, flexible
and works for you.

FIND OUT MORE

march was a great month for food 😍

1. Avo toast & matcha @wilsonstreetpantry
2. Smoked salt & maple espresso @thedevilsroastglasgow
3. Homemade bowl: lime & coriander rice, bbq chicken, sautéed veg, salsa, avo & lime dressing, nachos
4. Steak w chimichurri & homemade chips
5 & 6. Brunch @wee.paree - omelette, coffee & a Nutella crepe
7. Peanut & tomato rice & chicken w polenta chips
8. Chicken noodles
9. Homemade butter chicken (and yes I love coriander)
10. Homemade avocado toast w bacon, feta & pomegranate & poached eggs
11. Afternoon tea @marineandlawn

As a very active gal who wants to put on weight, my only goal with food is: eat enough, but eat well. 3500+ calories, 120g+ protein, 10+ portions of fruit/veg a day, prioritise good carb & fat sources, and enjoy whatever treats I fancy on top of that. Food is fuel. Stop eating like a toddler. 🔥

#foodinspo #glasgowfood #brunchglasgow #healthyfood #foodisfuel

I had 60 mins to train before my 1:1 so I got the tunes on and got the head down ✍🏼 some power work, snatches, jerks (focusing on positions), strict overhead work, hammy & elbow rehab, & core (ew)

Early mornings? No no no.
Early morning workouts? A yes yes yes. 😏

#glasgowpersonaltrainer #femalept #femaleptglasgow #glasgow #fridayworkout

Obviously the rate of progression is going to differ between training 1/week and 5/week, but the point is - everyone thinks doing more is better, that more will get you there quicker. But more is only better if you can be consistent with it.

There is no training style, programme, frequency or intensity that can guarantee results if you can’t sustain it.

Better to follow a 2/week programme to the friggin letter and give 100% every session, than to oversubscribe to a 5/week programme and miss 3 sessions every week cos you can’t commit to it.

Dont worry about what everyone else is doing. I have clients that only train once or twice a week and have made incredible progress, because they can be consistent with it week in and week out. The best way for you to train is the way that works for you. 🫶🏼

#glasgowpersonaltrainer #ptglasgow #femalept #femaleonlinecoach #glasgowpt

If you like cold water, great. If you hate it, that’s fine.

These things aren’t worth worrying about if you don’t have a handle on the basics. They’ll just be another trend that will come and go.

Try hitting the gym consistently 2-3 times a week, eating well, sleeping 7-9 hours a night, getting 8-12k steps a day & managing your stress consistently for 12 months. THEN you can buy your hydrogen water and a plunge pool and see if it changes your life. (it won’t xox)

Don’t over complicate things. Focus on the basics and you’ll be just fine. 💛

Meal prep Sundays are a non-negotiable for me.

I know if I don’t do this, my nutrition will go to 💩 through the week. A couple of hours at the weekend goes a looong way.

Is it fun? Not really, but it’s a massive privilege to have the time & money to do this. So I put my musicals playlist on and I get to work 👩🏼‍🍳

Breakfast: sweet potato & goat cheese baked frittata 🍳
Lunches: one pot Mexican style rice w bbq chicken thighs 🍗

I then add a smoothie to my breakfast (banana, berries, collagen, flaxseed), a salad to lunch and this week I made blueberry & chocolate chip sheet pancakes for my post workout 😋

Yes, we all want to be cosied up on the sofa watching Xmas movies and eating biscuits.

But there’s 3 weeks left of the year. So go and use them.

It’s ok to take it down a gear if you’re struggling to balance it all.

But don’t throw the towel in. You could still make some great progress and set yourself up for success in January.

Being lazy now is not being kind to future you. It’s making their life 10x more difficult. So, go do them a solid and keep showing up. Nutrition, training, steps, sleep. Go get it 🤜🏼💛

It’s all fun and games until nutrition comes up 😂

Nutrition is notoriously the hardest part, but it helps to have someone on your team who checks in. Even if this is your reaction 😂💛

Forever proud of my girl gang 💛💪🏼

Obviously there’s a million other things I want them to learn 😂 but these 3 lessons changed the game for me, and so I always want to share them. You’re capable, you belong, and you’re strong 🤜🏼💛

Shoutout to my models 💅🏼 and @itsagaurbanska for capturing them all doing their thing 📸

#glasgowpersonaltrainer #ptglasgow #femalept #femaleonlinecoach

It’s ok to struggle with your body 💛

I have a hell of a lot of respect for my body. I love it and am exceedingly proud of what it can do. It’s strong af, it’s fit, it can do cool things.

But sometimes I don’t feel super feminine in it.

Sometimes I put a dress on and wish my shoulders would chill tf out 😅

And I think that’s okay.

Whilst we absolutely want to get away from diet culture and negative body image, I don’t think it’s entirely realistic to expect to then adore everything about your body. I think it’s ok, maybe healthy even, to feel fairly neutral about it.

You deserve to get to a place where you don’t actively hateyour body and aren’t mean to yourself about it, a place where it doesn’t mess with your confidence to the point that you’re not out there living your life, but that doesn’t mean you need to LOVE every lump and bump.

Every single person you know has things about their body that they don’t love. But the answer is not hate.
It’s treating it with respect, treating it with kindness. Its keeping it healthy and strong and fit. It’s paying it less attention, and letting your body do what bodies do: keep you alive 😅💛

📸: @itsagaurbanska

I say rules, I mean guidelines but it didn’t roll of the tongue quite so well 😂

These aren’t *necessarily* guidelines I’d recommend for performance and/or specific weight gain/loss phases. In fact there’s probably a couple of things I’d advise differently if that’s the goal. But they ARE rules I’d recommend following to anyone looking to improve general health, digestive health and/or hormone health. 💛

I will add: there’s nothing magic about numbers 6, 7 & 8. But I have found in my experience coaching that people do much better when they
A) prioritise meals > snacks
B) stop late night eating
C) minimise sugar intake to AFTER or WITH a full, balanced meal, not on its own (ie NOT just a bowl of high sugar cereal for breakfast)

Take what you need from this and give it a share !! ✨💛

Things I’d tell myself, or anyone, at the start of their fitness journey ✨

When you start out, everything feels insurmountable. When you stick at it for long enough, it all clicks into place. You don’t sweat the little things because you know it’s not a linear journey. We move forwards, and we move backwards. There are ups and there are downs. And here are 5 of the biggest lessons I have learned 💭💛

TRAINING BARRIERS 🫠

We all have our strengths. We all have our weaknesses.

All the things I struggle with, you might find easy. And vice versa.

Discomfort comes from comparison. We ALL have things we struggle with. We all mess up and fail. The problem on here is that nobody talks about it, so we feel like we suck. We feel like we’re falling behind whilst everyone else is winning. I can tell you right now - that is NOT true.

My advice is always: focus on your own journey. Focus on your own strengths and weaknesses. It’s a far more successful and enjoyable way to do this. The only thing that matters is where you are and where you’re going. Forget everyone and everything else. 💛

#personaltrainerglasgow #glasgowpersonaltrainer #glasgowpt #onlinept #gymtalk #gymadvice #fitnessadvice

a wee selection of holiday pics ☀️

From wandering around the streets of Girona, to checking out Barcelona for the first time, getting pished drinking sangria in the sun, eating like a gluten free kween, hanging out with the best bunch of people and, of course, going to the most special, gorgeously breathtaking wedding. We cried (a lot lol), we danced, we ate, we drank, but mostly we celebrated our gorgeous friends @tanusiasudha and @michaelcopelandfitness - what an honour it was to be at your special day 💛 I love you so much!

Happy to be home for a few days of chill before heading back to work next week 🥰

a lil bit of July 🥰☀️💕

- lunch w the bday boy 🥳
- early morning walks ☀️
- the best text Lee’s ever sent 🍟
- me being an idiot at boxing 😅
- finding wild raspberries on my walk 🍓
- Tanu and Michael’s Paperwork Party 🥹
- Shania Twain at summer sessions 🔥
- me learning the worm 🤣
- the best purchase of July - highly recommended by Kenny thank youuu @thegroupexguy 😍

A fairly quiet month but lots of lovely moments 💛✨

How my summer training has been looking 😎

3 days of oly lifts, gymnastics, plyos and strength work. 1 day of boxing. Lots of walking. Loving training atm and seeing all my hard work pay off. 🥊

And ofc a big shoutout to @annawishfitness and @marckerrtraining @ninetiesboxing 🥰

A selection of June highlights 🥰☀️

1. Lover era 💕
2. Zo’s hen do 👰🏼‍♀️
3. ERAS Tour 🤩
4. Making a mess 🎨
5. Gin Spa 🧖‍♀️
6. Doja 🔥
7. Boxing 🥊
8. Dinner & cocktails 👯‍♀️
9. Back at the piano after a few months 🎹
10. Meeting Brandon Flowers at our studio 🤣 (still can’t get over this)

Bring on July and hopefully some better weather 👀☀️

#junedump

I’m not big on quick fixes BUT it can be sometimes that a tiny tweak makes a massive difference to someone’s squat, so if you’re struggling with back squats - save this post and try these out 🥰

1. Shoes off. Unless they’re flat shoes (converse, vans, metcons) or weightlifting shoes, they’re no good for squatting.

2. Elevate your heels. Use weight plates if you’re in a commercial gym.

3. Change your stance! Sometimes people just squat way too wide/narrow for their frame. Shuffle your feet around and see what feels good.

4. Keep your eyes forward. Try to avoid angling your head up towards the ceiling or down towards the floor.

5. Bend hips and knees at the same time. Not one before the other. And not one without the other.

✨BONUS TIP✨

Try all this and back squats still feel sucky? Then try a different load! Front squats, goblet squats, hack squats, leg press, zercher squats, safety bar squats and any single leg squat pattern is a great alternative.

Save this if it helps 🥰

#squattips

when I say it’s been 300 years, I’m not joking 😂 AND SHE STILL CAN’T EVEN DO ONE 🤣

Just a reminder that skills take TIME. And committing to learning skills means committing to the countless failures and frustrations along the way. It’s part of the package. Some things come quicker to certain people than others. Being fast and snappy is not what my body does naturally, so it’s been a reaaaal learning curve. But we’re getting there, slowly…. Very slowly 🤣

Shoutout to everyone who has been involved in the journey so far. @coachchrismota for getting me started in the beginning, @ionapatersoncoaching for the emotional support and funniest spot experience I’ve ever had 🤣 and of course @annawishfitness for all your help over the past few months - you’ve taught me so much about the movement and have helped me improve SO much 💛

Watch this space I swear I will get one this year and when I do, TRUST me the whole world will know about it 😂🤌🏼

#gymfail

When I say it’s the simple things…

I’m not joking 😅

There’s a reason you hear PT’s saying the same things over and over. Water. Sleep. Stress management. Walking. Movement. Because it’s ALL that matters.

If you’re not seeing progress and you’re not on top of these 8 things, go back to basics. Focus on these until they are a solid part of your routine. Nothing else matters if your foundation sucks.

Save and share with someone who would benefit from this ☺️

It’s easy to forget where you started and get annoyed when progress slows down.

But don’t forget, the weights you warm up with were once a PB.

Where you are now is where you once wanted to get to.

Even if you’ve got your sights set on more, be proud of where you’re at and keep working 😎😘

A few days away with my sister 🥰

I lived and worked in Mallorca for 6 months during uni and, when I reflect, I realise it was a really healing and restorative time for me. Something about the island life & living by the sea, spending countless evenings watching the sun go down, made an already very introspective me look even further, and I remember leaving the island feeling like I’d found a lot of answers. And also a lot of questions, but in a wonderful, curious way.

As a big lover of travel, I don’t like to go back to the same place twice - but this place has such a special wee place in my heart which I so love to share with the people I love. So it was very special to go back with my wonderful big sis and have just the most relaxing, gorgeous time with her. And of course lots of sister silliness 🤣

Feeling rested, at peace and extremely grateful 💛☀️

See you again soon Mallorca ✨ now time to get back to work, training and my wonderful family 🥰

Your body is smart. It’ll let you know when something’s up, and it will DEFINITELY let you know when you’re not eating enough to sustain and support your energy requirements 🥵 but the signs can be subtle!

If you feel any of the following: zero motivation to train, brain fog, severe DOMS, always getting sick, always feeling shattered, your menstrual cycle has gone to 💩, you may be undereating.

If this was a client of mine, I’d suggest we track calories for a while to make sure they’re at least at maintenance, if not in a surplus (depending on their goal).

I’d then recommend taking a closer look at the quality of the diet. Is there enough protein? A variety of fruit and veg? Sufficient carbs to fuel training? Some healthy fats every day? 🥗

Unless your goal is weight loss, you should be eating at at least maintenance calories. Anything below that, you are not going to be performing or recovering optimally.

Comment below if you have any questions! And follow @peaktopeakfitness for more 💛

Start of the year in a commercial gym, it’s every gal for themselves out there 🤣

3 top rules for gyms in January/february:

1. You deserve to take up space. Don’t scoot off of a squat rack as soon as someone looks at you. Take your time. If someone’s rude to you because they want what you’re using, do an extra set xox 😘

2. For the newbies, everyone started where you are right now. Keep going. 💛

3. For the oldies, you were once where the newbies are. Be patient and kind. 🥰

#commercialgym #gymjokes

RESPECT YOUR SEASONS 🌸☀️🍁❄️

As the seasons of the year change, you might find your body changes too.

In summer you might find fitness easier - you’re more inclined to be active and move, to get up and go to the gym, to make better food choices. And so that might be reflected in how your body looks.

In the winter that becomes 10x harder. And so there tends to be a natural ebb and flow with motivation/activity throughout the year and how our bodies look and feel.

We also have longer seasons/chapters - periods in life where training can’t be the priority. You might be presented with circumstances which require you to take a step back which will no doubt cause some resistance.

But the biggest resistance comes not from the circumstances themselves, but from how we react - from us refusing to accept the cards we are dealt.

You can’t grow in every season. Things need to die and be reborn. As long as you’re consistent with who you are and your morals and values and what you bring to the world - changes and fluctuations in your physical appearance and abilities should mean fuck all. You are so much more than your body.

Respect what you could do in your previous seasons. Admire past you. Trust that it will come for you again when the time is right. But we are where we are - accept the season you are in and play the cards you are dealt 💛

I dunno who said this first but they hit it right on the head 🔨

Your attitude plays a HUGE role in your physical ability. Going into something with feelings of doubt or telling yourself before you even try that you “can’t” do it, or it’s “too hard” is guaranteed to hold you back.

It’s ok to be unsure about a lift or to be nervous about it, but approach it with curiosity. Embrace the struggle and the challenge instead of giving into it.

Basically, stop being a lil bish and get it done. You’re capable of so much more than you think 💪🏼💛

It’s ok and perfectly normal to not feel like training at times, but if it’s been weeks of feeling totally uninspired to train and you can never be bothered to go to the gym - perhaps you’re struggling with one of these 💡

Take a good look at everything and be objective before you just assume that you’re being lazy or that this isn’t working for you 🙏🏼 it could be that your recovery sucks, your diet sucks, you don’t have a clear goal, you’re training in a way that you don’t enjoy or it’s not working with your schedule 🤷🏼‍♀️

Hope this helps and follow @peaktopeakfitness for more 🤓

#trainingtips #personaltrainerglasgow #femalecoach #femalept

WAYS TO WORK WITH ME 🤓

It’s a new year and I thought I’d remind you of the ways you can work with me this year 🙋🏼‍♀️

1:1 - weekly 1:1 sessions in our private studio @peaktopeakfitnessstudio 👯‍♀️ though I currently have no spaces for 1:1, always feel free to get in touch anyway as I may have another offer that suits you better or I’ll happily refer you on 🥰

Hybrid - my FAV offer 😍 a monthly check in call/coffee, a monthly 1:1 session and the rest is online. Tailored programme, nutritional support, unlimited video feedback, weekly mobile check ins and lots more 😎

Online - as above but without the monthly session. This is great for more advanced individuals who don’t want/need 1:1 time. 💃🏼

I plan to release some different options as the year goes on so stay tuned - and hit the link in my bio if you’d like to apply 🥰

#personaltrainerglasgow #femaleptglasgow #femaleonlinecoach

We’re not here to shred for summer.

We’re not here to work hard for 8 weeks and then patch it.

We are here for life and, because of that, you’ll never be done.

Fitness isn’t something you complete. There is always an opportunity to get better in some way - fitter, stronger, more mobile, more athletic, improve technique, improve confidence… the list is endless.

The sooner you embrace being here for the long game and constantly working to be better, the easier this will feel.

Keep going 🤜🏼💛

👀 be careful what you say 😂

This is all of my clients hahah. I usually ask if it’s fine “easy” or fine “appropriate” and trust their judgement. But sometimes I know best and we’re going heavier 😂🕺

Share if you can relate 👀💛

Slide 7 is an underrated area to set goals but one I’d highly recommend 🤓

Struggling to set your goals? Give this a read, give it a save and COMMENT with your list of goals for 2024 😎 let’s get some motivation going! 💪🏼

If you need any help with your goals, send me a message any time 🥰

#2024goals #2024goalsetting

😂🫠😭 my tall girls n boys will know.

You spend like 8 years in a calorie surplus just for someone’s mum to refer to you as a “skinny minny” 😂💔

Tag a friend who will relate 🙌🏼

I’ve always seen training like having a savings account. You invest as much as you can each week and it compounds. It protects you for the future. It’s your safety net. It feels good. It lets you do cool things and live a better life.

You wouldn’t go and blow all your savings because you couldn’t save any money this month.

So why do you feel like you’ve “f*cked it” when you can’t train for a week?
Why do you let old habits sneak back in? Why do you tell yourself you’re starting from scratch and you’ve lost all your progress?

Taking time off is to be expected. You cannot train 52 weeks of the year.
Just like there’s times of the month where you probably find it harder to save anything.

It does NOT take away from your hard work. Everything you’ve invested is still there - it’s not going anywhere 🥰

Enjoy your Christmas break when it comes, get loads of sleep, walks, lots of cals and know that all your hard work is waiting for you when you get back 💛

Follow me for more fitness content 🥰

Struggling to get your full session finished? 🥵

December is a busy time for us all and it can mean that fitting in workouts is really difficult. 🫠 it can be tempting to just consistently skip out that core work or those Bulgarian split squats when time is of the essence…. 🌝

Instead - give these methods a try if you’re not gonna have time to finish your workout! Or maybe you’re unsure if you should go to the gym at all because you only have half an hour - GO. You can still get a really good chunk of work done and touch base with your training priorities 🤓

Give this a save if you found it helpful 🥰

#glasgowpt #femalept

If you feel called out, GOOD 😂

Now I’m not saying this is the root of all your problems, but if you consistently feel like 💩 AND you don’t drink or eat enough, I’m gonna suggest we start there 😅

And if you train and are still not hitting at LEAST 2 litres of water, just know I’m disappointed 💛

#femaleptglasgow #onlinept

If you struggle with front squats, give this post a save! 🙋🏼‍♀️

This is not a comprehensive guide to why your front rack sucks, but it’s a good place to start 🤓

Short term solutions:
- change to a cross arm bar hold or use straps. This will allow you to start getting used to the movement in general while we work on…

Long term solutions:
- you’re not going to get better at something you don’t do. So spend time in front rack holds. Start small and gradually add more time/weight to the bar. I’d try doing some bottom front squat holds too to practice keeping the elbows up.
- if the wrists are the issue, I’d recommend spending time warming them up and incorporating some specific drills that will help with wrist extension long term

Any questions, leave a comment 🥰 hope this helps!

#frontsquatmobility #glasgowpt #onlinefemalecoach

If you still think it only counts as progress if you added weight to the bar or you did more reps than last week… this is for you 🥰

The more advanced you get, the less likely it is that you’re seeing weekly changes in numbers across the board. Gone are the days of weekly PB’s 😂🥲

So it’s important to focus on what IS improving. Technique. Control. Range of motion. Awareness. Confidence. Mindset. Whatever.

So stop thinking your session sucked cos you repped the same weight for squats as you did last week. There are SO many other areas to look for progress. Save this for future referral 🤜🏼🤛🏼💛

Anyone feel seen? 😂👀

I have always programmed my clients somewhat collaboratively. It MATTERS to me that they enjoy what they do and are invested in the process.

That doesn’t mean writing them a programme with all their favourite things in it so that they love every exercise. In fact, I think it’s good for us to do things we hate sometimes.

But it does mean always having an open line of communication for them to express anything about the programme that they don’t enjoy or feel isn’t working.

Consistency is key, and you’re not going to be consistent at something that you f*cking hate. 🫠

So, if you want the split squats taken out…… let’s talk about it 😂🤝🏼

IT’S NOT ABOUT NOW, IT’S ABOUT LATER.

Fitness took a bad turn when it started to market short-term, instant results. The skinny teas. The waist trainers. The “try this 1 exercise and you’ll get glutes like me”. It completely undermined the effort and discipline required to make progress in and out of the gym and totally skewed people’s expectations. There is no quick fix. It’s a slow, at times incredibly frustrating, yet incredibly rewarding journey that, when done right, is not an 8 week crash course. It’s for life.

If you can’t see the value in showing up for current you, I want you to think about future you.

The main reason I’m still doing this after 10 or so years is because I recognise the importance of protecting my health and of doing things for future me. I meal prep so my week is easier. I turn Netflix off to get to bed so I’m not tired in the morning. I work out so I’m a strong MF who can handle myself and has strong bones and a strong body and hopefully lives a long, healthy life.

You suffer in the moment so that you don’t suffer later. You make sacrifices in the moment so that you’re not forced to make sacrifices later.

You’re not going to see immediate results. You have to be invested in what your current actions are doing for future you.

“Hard choices, easy life. Easy choices, hard life.”

Do it for future you 🤜🏼🤛🏼💛

😂😂😂 if you don’t know now you do, weight lifting gloves get a lotta hate 🤣 I don’t know when it started but they are the mutually agreed faux pas of the gym world 😂

I’ve never worn gloves, most people in the gym don’t wear gloves. I believe it’s more functional to just let your hands get a bit tougher. Does that mean you can’t wear gloves for whatever reason? No! You do you. Just know we’ll all be judging from the sidelines xoxo 🤣

All jokes aside - if smooth hands are important to you or for your job, wear the gloves. You might get roasted, but maybe all us non-glove wearers are just jealous of your smooth hands 😂💛

We all want the quick fix. Of course we do.

And so we buy into the lie that those Nike shoes or those Gymshark leggings or that specific exercise with that specific rep range will be the secret that finally unlocks everything.

It won’t.

The secret, as I’ve said 1 million times before, is consistency, patience & discipline.

It’s pushing yourself. It’s showing up. It’s looking after yourself. It’s sleeping and eating. It’s taking a walk. It’s breathwork. It’s taking a weekend off after a hectic week to go do what feels good. It’s all the “boring” stuff.

If you’re not seeing progress and you’re not ticking off every single thing on that “underestimated” list, try again. Stop getting distracted. You can come back to the frills once you’ve nailed the basics 💛🤜🏼🤛🏼

If you’ve been in a deficit for like 2 years, here is your sign to STOP 🥲 please.

Your weight loss phases shouldn’t be indefinite. They should last a set period of time, and then end. If you’re not totally happy with your results, you can jump back in once you’ve had a breather. But if you want to take care of your health - you should not be in a deficit long-term.

Not only is it absolutely miserable 😅 it’s also detrimental to your health and you will not see the results you want 🥲

To give an example - if any of my gals are looking to lean up a little, we’ll usually run like a max 3 month deficit and then put the cals back up. If they’re still not happy, we can drop back down, but their body and their hormones need that refuel 💛 you are not athletes or bodybuilders, you are human beings with jobs and lives and relationships and dreams. Don’t let a 3 year calorie deficit be the thing that’s holding you back 🥲 and please don’t ever eat 1200 calories a day. You are an adult, not a toddler 🤌🏼

#personaltrainerglasgow #glasgowpersonaltrainer #ptglasgow #glasgowpt

Italy 😍✈️

This was my 2nd time to Tuscany and it was just the most perfect holiday. I had so much fun - all my family, the most beautiful villa, the POOL, stunning scenery all around, aperols, Italian food, a vineyard tour, runs by the river, a wee bit of exploring (but mostly pool 🐋) and it was just glorious 🥰

Feeling very full, spiritually and physically 🤣🤰 and ready to get back to work tomorrow 🤓

112.5 -> 125 🤯😂 so I thought this deserved a wee client spotlight! Especially for someone who found an 80kg deadlift quite scary not that long ago 👏🏼

3 points to make:

1) making a 12.5kg jump on your deadlift at this level is not something I’d ever expect, we were both pretty surprised 😂 usually we’d be hoping for even a 2.5/5kg increase so the fact that she PB’d by 12.5kg is WILD 🤣

2) if you don’t like training like this, don’t worry - I’ll never make you do it 😅 Alison is one of my clients with a huge strength focus in her training, and so a couple of times a year we test her maxes on her big lifts. It’s not necessary and I would not do it with every client… but it’s good fun 😎

3) this PB is a result of: eating better & sticking to the programme. That’s literally it. Consistency and hard work. Oh and maybe creatine. But definitely hard work 😂

Proud of you Alison! 🥹👏🏼

#deadliftpb #ptglasgow #personaltrainerglasgow

To be clear: these videos are taken over the course of TWO YEARS. And there’s STILL work to do.

Learning a new skill is a JOURNEY.

First you’re excited. Everything’s novel and fun and you’re buzzing for the challenge.

Then things start to get tough.

You can’t get over a mental block.
You feel silly because you can’t do it properly.
You start to get frustrated - why can’t I do it? Why is it so easy for everyone else?

Learning a new skill takes courage and vulnerability. You are going to mess up. A thousand times. You’re going to feel like you’re going nowhere.

Then one day, seemingly out of the blue, you’ll do it. Maybe not perfectly, but you’ll take a big step forward.

Embrace the suck. Embrace “looking like an idiot”. Embrace the frustration. Embrace being bad at something 🤷🏼‍♀️

EVERYONE started exactly where you are right now. You’re not special. It’s hard for everyone. Whether you’re learning a push up, a pull up or even just a squat - accept the ups and downs, accept the challenge. It’ll be so worth it all when you look back. 💛

What does BALANCE mean? 🤔

Well, here’s what it looks like for me.

- 90% of my meals are homemade. I rarely snack because I eat enough in my meals that I don’t feel hungry outside of that.

- I don’t eat a lot of refined sugar but will absolutely have a wee treat 1-2x a week if I fancy (see slide 2).

- I am wheat intolerant and so avoid gluten entirely. This may be something worth experimenting with if you have a feeling that wheat/gluten does not agree with you.

- I am currently reducing my dairy intake from cows as I am experimenting with reducing inflammatory foods in general. Dairy might not be a problem for you, but if you are having side effects or are trying to reduce inflammation, I’d highly recommend limiting cows dairy.

- I aim to have fruit and veg every day, with an overall aim of having 20+ DIFFERENT types of fruit and veg throughout the week.

- I eat protein with every meal and I’d say 70% of that comes from animal protein (eggs, meat, fish) and the other 20% from plant based sources (beans, lentils, legumes, nuts, seeds, grains, tofu).

- I include probiotic foods in my diet and aim to eat a little every day. I usually fluctuate between sauerkraut, kombucha and kimchi.

- I try to reduce high omega 6 oils as much as possible (sunflower oil, rapeseed oil) and use olive oil, coconut oil and grass fed or organic butter instead.

- I drink 1-2 coffees per day and have a curfew of 12pm (or 2-3pm if I’m training late afternoon)

- I drink alcohol maybe a couple times a month. I do love a couple of cocktails, aperols or beers of a weekend, but tend to only drink at special occasions, with friends/family or if we’re going out. See the last slide for when lee made me down the rest of my pint 🤣

I don’t believe in a rule book for nutrition. I do however believe in building a set of guidelines to follow that work for YOU. My focuses are to reduce inflammatory foods, eat protein, eat a large variety of fruit and veg, and enjoy myself for the other 10-20% of the time. I want to eat in a way that SUPPORTS my body and my performance, but I also want to live my life 😅

Give this a save if you found it helpful! And comment if you have any questions 💛

“Oh my would you look at the time!?!?! Looks like I’ll have to skip split squats AND core” 👀😂

Give this a like if you can relate. I know FO SHO all of my clients will 100% relate 💛😂

Happy Friday!

It’s so easy to look at people and think it’s always been easy for them or that they’re better than you.

What if I told you they all started where you are?
What if I told you they all felt exactly the same as you?

Confused. Intimidated. Out of place. Frustrated. Overwhelmed. Like they didn’t belong.

It’s not been smooth sailing for a lot of the girls, and there’s been many moments where they could have chosen to pack it all in. But they continue to show up and be better every single day.

All it took was that first brave step to start 🥰💛

@emilycath_ @nadiamaduschke @_hellorach_ @jaidepx @christiepaterson_ @eilidh_s_

📸 @agaurbansk

You only get one.

Sure you can do some refurbishment but you cannot, on a foundational level, change your body.

So it’s your choice. You either spend the rest of eternity hiding it, hating it, not caring for it and letting it hold you back from LIVING.

Or you care for it, be grateful for it, experience what it’s capable of, make it stronger and fitter and happier, and cultivate love for it, even if you don’t feel you’ll ever get there.

You have two choices. 💛

If you’re unfortunate enough to have had an injury, you’ll know how frustrating it is. Nobody wants to take time out from their training and it can feel like a massive setback. 😔

But it doesn’t have to be a purely negative experience. 💡

Stay calm, allow the injury time to recover. Once it’s safe to do so, start looking into what you can safely do to train around the injury. And use this time to do something fun that you often neglect because of training! Maybe it’s catching up with friends, maybe it’s a hobbie. But use the time wisely.

And if you can find the cause of the injury, start to look at what you can do to reduce the chances of it happening again. 🔍

We’ll be talking about injury prevention in my workshop on Saturday 12th august - tickets jn my bio! 🥰

Scottish West Coast Van Trip (aka NC500 minus the east coast 😂)

Glasgow -> Glencoe -> Applecross -> Loch Maree -> Gairloch -> Ardmair -> Achmelvich -> Kylesku -> Oldshoremore -> Sandwood -> Durness -> Tongue -> Glasgow

Loads more places we stopped but that was the main route for anyone interested. So so much fun and the best possible way to do it in Vanastacia 🚐💃🏼 @livethewild.scotland

Lots of rain, lots of laughs, lots of memories and LOTS of fun. So grateful to see a bit more of Scotland 🥰 now ready to get back to work! 💛

#nc500 #vanlife #scottishroadtrip #scottishhighlands

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@bonnie_peaktopeak

Glasgow Personal Trainer

What's included?

Choosing a female personal trainer

A female personal trainer based in Peak to Peak Fitness Studio, I offer in-person and online training sessions.

We will tailor a fitness plan that fits your goals, choosing from one to one sessions or online coaching, which is perfect if you are a little more advanced and not based in Glasgow.

Choose from Glasgow based personal training sessions in my private studio or online coaching; either way, you will benefit from continued support, positivity and accountability.

Whatever your experience or fitness levels, expect regular sessions plus check ins, access to the Peak to Peak Fitness Group, nutritional advice and personalised programming.

Choosing the right female personal trainer isn’t easy.

I know it can feel like you're standing at the bottom of a mountain while everyone else seems to be setting up camp at the top.

When I first thought about making a change, I remember looking up and seeing this huge climb ahead of me and thinking I'd never reach the peak.

Then one day I took the first step. Let’s take your first steps together.

GLASGOW BASED FEMALE
PERSONAL TRAINER

Female Personal Trainer in Glasgow

TAILORED TO
YOUR GOALS

FOLLOW ME ON INSTAGRAM

@bonnie_peaktopeak

GET STARTED

Glasgow Personal Trainer

What's included?

Choosing a female personal trainer

Privacy Policy

GLASGOW BASED FEMALE PERSONAL TRAINER

Female Personal Trainer in Glasgow

TAILORED TO YOUR GOALS

​

FOLLOW ME ON INSTAGRAM

@bonnie_peaktopeak

GET STARTED

Glasgow Personal Trainer

What's included?

Choosing a female personal trainer

Privacy Policy

GLASGOW BASED FEMALE
PERSONAL TRAINER

TAILORED TO
YOUR GOALS