Cook.Eat.Lift.

Client Spotlight ft. @runninginglassshoes as my #MondayMotivation 😍👊💪 ⠀ I’ve featured Anna’s progress here before, but to those who don’t know, Anna started with me last summer with the intention of competing at some point in her life. ⠀ I told we needed to focus on building some muscle & building her calories up so when it comes to prepping, she’ll have a) more muscle & won’t just look “skinny” & small once she drops bodyfat, & b) she can diet on higher calories. ⠀ We’ve barely had her do any cardio until recently, but only in the form of sprint METCONs to get her fitness up ahead of my. Fitness Competition (DM for deets if you’re interested in entering a team of 2-4!) ⠀ So Anna did nothing but stick to my plans & trained hard, stuck to the calories I’ve set her 90% of the time, even went on holiday a few times between these photos (no calories to be stuck to then). In between stressful life stuff & work stuff, Anna has managed to put on some good mass & stayed a healthy level of lean! ⠀ She’s now going to go on a mini cut ahead of a photoshoot in 7 weeks. Photo on the right is now her before photo/start of the cut. I’ll be documenting how she gets on 🤗 ⠀ If you’d like to go on a cut ahead of the summer too, go to link in bio for my nutrition plans! ⠀ #fitfam #transformation #transformationtuesday #monday #motivation #fitgirls #girlswhotrain #girlswholift #fitnessgirls #girlswhosquat #ukfitfam #ukig #pca #npc #bikinicompetitor #dieting #fatloss #weightloss #eatforabs #abs #leggains #legday #legs #gymbox #londonpt #personaltrainer #londonpersonaltrainer #onlinecoach (at Gymbox Bank)

You’ve been following a plan for weeks & haven’t seen any progress... ⠀ Here are some common reasons: ⠀ 1. You’re not lifting heavy enough. 2. You’re counting warm up sets as your working sets. 3. You’re overtraining / not recovering. 4. You’re not increasing your training volume weekly (progressive overload is key to gains 💪). 5. You’re undereating. 6. You may be consuming enough calories but not fuelling yourself properly. ⠀ If this is you & you need help with your training, slide into my DMs. ⠀ Alternatively, go to the link in bio to purchase my nutrition plan tailored to you, whether your goal is to strength, performance or fat loss! ⠀ Photographer: @tomyau ⠀ #fitspo #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #summerbody #dietplan #fatlossplan #nutritioncoach #dieting (at London, United Kingdom)

What do you want to see more on here? ⠀ @tomyau & I have been busy producing a lot of new content for you all 🙃... ⠀ If you’ve been following me for a while you’ll know that I’ve been steering away from show-condition-lean shots & posts, and have been working hard to create informative & useful content for you all. ⠀ Before I start ranting about what the fitness industry has become 🙄... I want to make sure you’re following me because I inspire/educate/motivate you with my own fitness journey & by sharing my clients’ progress. ⠀ So I’d love to know what you want to see more of! ⠀ Training videos? Meal prep? Meals out? ⠀ Comment below or slide into my DMs & let me know! 🤓💪 ⠀ (Not going to lie but I might still occasionally #throwback to a photoshoot pic because I’m so proud & happy with how they came out.) #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #fitnessgirl #summerbody #dietplan #contentcreator (at London, United Kingdom)

#humpday featuring my online client @foodiefittwinmummy 🍑🤗 ⠀ #Transformation isn’t always about weight loss or weight gain. Her weight has been hovering at +/- 0.8kg over the 5 weeks we’ve been working together, but her body has been adapting well to a different style of programming to what she was used to. ⠀ Sally came to me with the intention of getting stronger without putting on excess bodyfat so we can still strip down for the summer/holiday when the time comes. ⠀ Have been so impressed with her dedication in the kitchen & the gym, and as a result her strength as consistently been increasing, body composition is slowly changing, & booty is definitely growing! ⠀ To buy my “Eat for Strength” or “Eat for Abs” nutrition plans on @nutralete, GO TO LINK IN BIO! ⠀ #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #leggains #summerbody #dietplan #fatlossplan #nutritioncoach #dieting (at London, United Kingdom)

“When are you competing next?” ⠀ It has been incredible meeting so many of you who have been following my fitness journey at @bodypowerexpo & catching up with familiar faces. ⠀ This question got asked by pretty much every single person I spoke to. So I thought some of you would also be wondering... ⠀ I’ve decided to take a break from the stage this year & am undecided as to when I’ll return. ⠀ I did a lot of reflecting & thinking end of last year which made realise what truly made ME happy & what I wanted in life. ⠀ Life, for me, is for living. ⠀ Ever since I started competing, I’ve been chasing that “pro status” but, then what? What happens when you’re labelled a pro? Your life is probably not going to be that much better but you will most likely have missed out on years of family events, weddings, birthdays, holidays, business opportunities... ⠀ What I DO want is to have the flexibility to spend weeks of the year travelling & seeing new places. ⠀ When I have friends/family from overseas visiting, or when I go travelling, I don’t want to have to worry about where we eat or getting my 10-12 cardio & weight sessions in a week. ⠀ I don’t want to spend more precious time obsessing over my scale weight or worry whether or not I’m “lean enough”, or whether my glutes are big enough for my category. ⠀ I’m not saying DON’T compete. What I want people to realise before starting prep is to really thinking about what you WANT & WHY you’re doing it. ⠀ Don’t compete because it’s trendy to compete. ⠀ Don’t compete because you want to be stage lean all the time. ⠀ Don’t compete because someone said you’re genetically gifted & will do well on stage. ⠀ Don’t compete because you have some underlying issue/unhealthy relationship with food or your body image & want to hide/disguise it in bodybuilding. ⠀ Also, do remember you can still get “beach body ready” without having to step on stage & be judged for it. ⠀ Photographer: @baileyimage Make up: @staceylaceymua ⠀ #transformationtuesday #girlswholift #girlboss #girlswhosquat #legday #glutes #legworkout #bodygoals #beachbody #bikinibody #wbff #npc #pca #bikinigirl #fitnessmodel #dietplan #fatloss #wcw #compprep @immortalmuscle (at London, United Kingdom)

Really enjoying my weekend with @noccouk & @barebells.uk so far. ⠀ Been so nice to catch up with #teamnocco & my #fitfam! Absolutely exhausted from the week to be honest but hoping our team dinner will set me up for our final day tomorrow! ⠀ Follow my story to see what else we get up to, & drop by our stand tomorrow to try our newest addition to the @noccouk family - Caribbean! ⠀ Pictured here with the YouTube legend @obi_vincent. ⠀ #fitnessmodel #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #bodypower #dietplan #bodypoweruk #bodypowerexpo (at BodyPower Expo)

#throwbackthursday to them comp prep days. ⠀ One year #bodytransformation which included a 3 month “off season”. Very happy to have prepped myself between that time to get myself into those conditions. I actually weighed 1kg more on the right! Spending the next 3 days at @bodypowerexpo watching the @pca_official & @ukup girls is definitely going to make me miss the stage! ⠀ Can’t wait to catch up with everyone this weekend! If you’re going to be at the Expo, make sure you drop by the @noccouk stand to say hi & for some Caribbean fun! ⠀ In the mean time... currently heading home after 11 clients with two 30 minute breaks to eat & drink copious amounts of caffeine... was an amazing day. But never again 😖. ⠀ #bodypower #bodypoweruk #pca #ukup #wbff #npc #fitnessmodel #fitfam #girlswholift #stronggirls #fitspo #fitness #fitnessmotivation #london #ukfitfam #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #pt #fitgirls #motivation #fitnessinspo #inspo #bodypowerexpo (at London, United Kingdom)

What does health & fitness mean to you? ⠀ Someone asked me this last November for a video she was producing. I mumbled jumbled an answer, but to be honest after months of comp prepping it was definitely not something I had thought about properly, as I had spent 11 months focusing on bringing my best package to stage - & by that I mean how I should look to 9 judges in a bikini & fake tan. ⠀ It has taken me months... yes months... before I mentally & physically came to finding balance in my lifestyle again. A lot of this came from helping my clients find balance in their own lifestyles - to achieve a level of fitness, body, & social life they want without needing to sacrifice the world. ⠀ This is when I realised what health & fitness truly means to me. ⠀ Being healthy & fit to me means finding that happy medium in everything I do: ⠀ Feeling my happiest in my own skin. Feeling my strongest - mentally & physically. Not obsessing over numbers - steps, macros, calories. Not feeling guilty when I don’t have time to train. Not feeling like “I shouldn’t do this” when my friends decide to go out spontaneously. Not feeling “fat” because I no longer have visible abs or veins in my arms. ⠀ Finding that happy balance between training for myself & this thing called life. ⠀ What does health & fitness mean to you? ⠀ Photographer: @tomyau ⠀ #fitnessmodel #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #summerbody #dietplan #fatlossplan #wcw #dieting ⠀

3 days till @bodypowerexpo! ⠀ Can’t wait to hang out & dance to Caribbean tunes with @noccouk! If you haven’t tried the new Caribbean that launched in the U.K. a few weeks ago, drop by our stand this weekend! ⠀ Pretty psyched for a weekend full of protein bars 🤤🤤🤤 & watching my bikini friends step on stage! Who’s coming!? ⠀ #bodypower #bodypoweruk #pca #ukup #wbff #npc #noccouk #nocco #areyounoccoenough #fitfam #girlswholift #stronggirls #fitspo #fitness #fitnessmotivation #london #ukfitfam #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #pt #bodytransformation #fitgirls #motivation #fitnessinspo #inspo #bodypowerexpo (at London, United Kingdom)

3 days till @bodypowerexpo! ⠀ Can’t wait to hang out & dance to Caribbean tunes with @noccouk! If you haven’t tried the new Caribbean that launched in the U.K. a few weeks ago, drop by our stand this weekend! ⠀ Pretty psyched for a weekend full of protein bars 🤤🤤🤤 & watching my bikini friends step on stage! Who’s coming!? ⠀ #bodypower #bodypoweruk #pca #ukup #wbff #npc #noccouk #nocco #areyounoccoenough #fitfam #girlswholift #stronggirls #fitspo #fitness #fitnessmotivation #london #ukfitfam #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #pt #bodytransformation #fitgirls #motivation #fitnessinspo #inspo #bodypowerexpo (at London, United Kingdom)

#mondaymotivation & #clientspotlight goes to my online client @charbtyler! ⠀ So bloody proud of @charbtyler for nailing her mini cut ahead of her holiday in 5 weeks. We started her cut 3 weeks ago & here is her progress so far. ⠀ Nothing drastic aside from 1-2 additional LISS sessions a week. I don’t like to drop calories when not necessary. Still enough for her to go out for meals & enjoy a drink or three in this beautiful weather! ⠀ Bodyweight & measurements are dropping nicely so we’re both happy with the rate things are going! ⠀ It takes a lot of dedication, self control & discipline to stick to any form of plan & TO SEE RESULTS. So I’m very proud of all my clients who have been on it recently! ⠀ To buy my fat loss plan on @nutralete, GO TO LINK IN BIO! ⠀ #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #leggains #summerbody #dietplan #fatlossplan #nutritioncoach #dieting #teamjlo ⠀ (at London, United Kingdom)

#throwback to one day out pre British Finals last year! ⠀ Hard to not be missing those stage lean days as we’re well into comp season... ⠀ At the studio all weekend with @tomyau shooting 8 awesome fitness girls. ⠀ Work has taken over my life a little & will be pretty full on until after @bodypowerexpo, so social media has taken a back seat. ⠀ But so so sooo inspired by how much progress my clients are making over the past few weeks! ⠀ Photographer: @baileyimage ⠀ #fitfam #fitness #athlete #motivation #inspo #fitspo #fitnessmotivation #dieting #diet #iifym #mealplan #dietplan #bikini #offseason #strengthathlete #performance #personaltraining #personaltrainer #fatloss #bodybuilding #weightloss #transformationtuesday #transformation #abs #glutes #legs #girlswholift #physique #compprep (at London, United Kingdom)

“How long will it take before I see results?” ⠀ This is a common question I get asked when new clients meet me for a consultation: ⠀ The answer is hardly ever X weeks.. because it depends on a number of factors: ⠀ 1. How well you move. 2. How good your training technique is. 3. Whether you have current or previous injuries lurking around. 4. How much you’re willing to push yourself. 5. How quickly your body responds to change. 6. How disciplined you are at sticking to your plan. 7. How good your coach is. ⠀ ... & that is just to name a few. ⠀ So rather than stressing over whether or not you’ve dropped weight every Saturday morning; focus on the EXECUTION. ⠀ Stick to your plan, make sure you’re training properly, make time for R&R, & be patient! ⠀ There’s no magic pill. Just hard work & consistency. ⠀ #weightloss #trainhard #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #leggains #summerbody #dietplan #fatlossplan #nutritioncoach #dieting #teamjlo ⠀ (at London, United Kingdom)

Intuitive eating for fat loss. ⠀ @samg_pt_ has been working with a number of different coaches over the past few years, so has done a fair share of time tracking her macros. ⠀ She’s getting married end of June this year & over the next few weeks will be having a lot of social events that involve eating & drinking. ⠀ We’ve been working together for 7 weeks, but 2 weeks ago I suggested we try intuitive eating. This method isn’t for everyone & works best on those who have a very healthy relationship with food, knows what a portion of protein looks like, & how much their body needs. ⠀ In 2 weeks, she had lost just under 2kg from intuitive eating. We started our journey together at 59kg on the left, & she’s now sitting at 55.8kg. Each week she has been out for food & drinks, & does no excessive cardio aside from short metcons at the end of her 4 weight sessions. ⠀ Despite the fat loss, her strength has also shot up in the time we’ve worked together (swipe left) - a couple weeks ago, she started doing weighted chin ups! ⠀ My point is, you don’t have to track a single food to drop bodyfat. However you do need to be sensible - not massively undereat/overeat/justify your eating... ⠀ For those who’d rather track their macros, go to link in bio for my EAT FOR ABS nutrition plan! ⠀ #athlete #motivation #inspo #fitspo #fitnessmotivation #dieting #diet #iifym #mealplan #dietplan #bikini #offseason #strengthathlete #performance #personaltraining #personaltrainer #fatloss #bodybuilding #weightloss #transformationtuesday #transformation #abs #quads #glutes #legs #girlswholift #physique #eatforabs (at London, United Kingdom)

Conformity. ⠀ I’ve been spending less & less time on Instagram & Facebook the past few weeks & I never really thought about the reason behind it. ⠀ I realised today that it’s because my news feed & explore are constantly full of the SAME shit. ⠀ There is hardly any originality anymore amongst fitness & lifestyle accounts & I’m seeing people I used to admire copy/recycle other people’s content. ⠀ So here’s a reminder to not lose yourself; your beliefs, your happiness, doing what you love, for the sake of conforming to social trends. ⠀ Sidenote: because I’ve been so focussed on my clients & building my business the past few weeks & less time trolling Insta, I’ve got so many incredible client transformations, stories & proud moments to share with you all. ⠀ Watch this space 👀 for some #teamjlo features. ⠀ Photographer: @tomyau Outfit: @lululemonuk ⠀ #fitness #happiness #girlboss #bossbabes #laugh #live #lovinglife #happy #fitspo #fitfam #ukfitfam #fitnessmodel #gymbox #fitgirls #fatloss #transformation #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #personaltrainer #pt #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt (at London, United Kingdom)

“Cheat Day” ⠀ It is very common for someone who doesn’t understand the science behind macro tracking to think it’s normal to “eat clean” & stick to macros in the week, then have a cheat day on the weekend. ⠀ It is also common that these people don’t see results despite weeks of “dieting” this way. ⠀ Why? ⠀ If you’ve been set some calories to stick to that are personalised to you & calculated for your specific fat loss goal, it should already take into account your weekly energy (calorie) intake & expenditure. ⠀ So by staying “on it” for 6 days then going off the rails for 1, this is likely to increase your weekly average calorie consumption, putting you back up to maintenance/surplus calories. ⠀ So before you ruin a week’s of hard work, think about how much you’ve been consuming over the week as a whole before gorging down a Chinese takeaway, popcorn at the cinema & a tub ice cream on a Sunday night. If you’re unsure, make sure you’re following macros/food plans designed FOR YOU. ⠀ My “EAT FOR ABS” fat loss plan is available on @nutralete - go to link in bio! ⠀ #dietplan #athlete #motivation #inspo #fitspo #fitnessmotivation #dieting #diet #iifym #mealplan #dietplan #bikini #offseason #strengthathlete #performance #personaltraining #personaltrainer #fatloss #bodybuilding #weightloss #transformationtuesday #transformation #abs #glutes #legs #girlswholift #physique #transformationtuesday ⠀

Rome wasn’t built overnight. ⠀ Be consistent. ⠀ Be patient. ⠀ Work with a good coach. ⠀ Stick to your plan. ⠀ & the results will follow. ⠀ MY FAT LOSS PLAN IS AVAILABLE NOW FOR A FREE TRIAL ON @NUTRALETE. ⠀ Go to link in bio 👆👆 ⠀ #transformationtuesday #fitfam #fitgirls #fatloss #transformation #bodygoals #girlswhotrain #girlswholift #iifymgirls #iifym #prepcoach #onlinecoach #gymbox #personaltrainer #pt #bodytransformation #flexibledieting #onlinecoaching #physiquegoals #personaltraining #londonpt #londonpersonaltrainer #londonpersonaltraining #leggains #summerbody #dietplan #fatlossplan #nutritioncoach #dieting #teamjlo (at London, United Kingdom)