Chdance

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WHY I'm not obsessing about calories when it comes to exercise.
My focus is much better suited to other things, lik core strength training, building lean muscle mass, improving postural alignment and so much more. BUILDING not BURNING 🔥
In order to achieve weight loss, scientifically you have to be in a calorie deficit, which in basic terms is consuming less calories than you burn. Your 60 minute session will actually only equate to less than one third of your daily expenditure. Everyday bodily functions - eating, breathing, walking account for a far bigger percentage of your daily expenditure. Which is why keeping active aside from just your workout is so so important!
This is where you'll rack up overall calories burned in your day! The more lean muscle mass you have and the more active you are, you'll burn more calorie at rest!
By increasing your strength and endurance, you'll also become more effective at fat burning during your workouts.
So stop obsessing about how many calories the stair master says you've burnt because that isn't 100% accurate! Or if you didn't wear your watch and you think it doesn't count because you can't see how many calories it says you burnt. Start focusing on what we're achieving by doing these sessions which are building muscle and becoming stronger 💪🏻

Not a before, not an after..
Both photos only represent a small tiny bit of reality. One is posed, good lighting and a little filter the other is a realistic view of my body being in my luteal phase of my cycle.
Because that is all a photo is And that is all online is; Snapshots of peoples real lives and most of the time just the highlights.
So next time you are feeling a certain kinda way about yourself don't go comparing to anyone else. Because the way you and your body look are and will always be enough always 💛

Starting Over at Any Age: Embracing New Beginnings.
It's never too late to start over. Whether you're in your twenties, thirties, forties, or even beyond, life has a way of offering fresh opportunities, even when you least expect them. We often think of starting over as something reserved for younger years, but the truth is, each stage of life presents a own set of possibilities and strengths that can be tapped into for a new chapter. Starting over at any age means shedding the fear of failure and embracing the unknown. It means recognizing that growth isn't linear, and that each twist or turn your life path only adds depth to your story. If you find yourself at a crossroads, it's okay to feel uncertain. The beauty of starting over is that you're writing the next chapter on your terms.

✨Vera Wang didn't start designing wedding dresses until she was 40.
✨J.K.Rowling was in her 30's when she completed her first book. ✨Samuel L. Jackson's breakthrough role came at age 46.
These individuals show us that success doesn't have a set timeline, and starting over or trying something new can lead to unexpected and remarkable achievements at any stage of life.

We are often our own toughest critics, thinking that age time has passed us by, but the truth is, we are capable of more than we often give ourselves credit for. Life is about the journey, and sometimes that means reinventing yourself as you grow and evolve. So, whether you're changing careers, learning something new, or starting a new chapter of your life, remember: starting over isn't a setback-it's an opportunity for growth, renewal, and the promise of something even better

This workout had my upper body on fire 🔥
500 reps, all you need is 2 dumbells!

Yesterday I joined my local running club. It was a massive step for me, I was extremely nervous and even questioned if I could do it. When we're nervous about stepping out of your comfort zone remind yourself:
"It feels scary because it's unfamiliar. Not because your incapable!"
But I did it, I put my running shoes on and stood proud as the woman I know I can be.
I met loads of lovely people who were friendly and welcoming!
Because progress doesn't come from being comfortable. To progress you have to push past comfort zones. And that's exactly what l did and I can't wait to till next week
👟💪🏼

I recently won a competition by
and got myself some of their The Buzz 100% creatine monohydrate!!
So.....
Let's talk about a powerhouse supplement that can take your fitness journey to the next level – CREATINE! 💪✨ As a fitness coach, I can't stress enough how amazing this little molecule is for boosting your performance and results. 🎉

Why Creatine? 🤔
Creatine is naturally found in our muscles and helps produce energy during high-intensity exercise. By supplementing with creatine, we can increase our muscles' phosphocreatine stores, allowing us to produce more ATP – the energy currency of cells! 🔋

Benefits of Creatine:
Increased Strength and Power: Feel stronger and more powerful during your workouts. Lift heavier, push harder, and see those gains! 🏋️‍♂️🏋️‍♀️
Enhanced Muscle Recovery: Speed up recovery time so you're ready for your next session sooner and reduce muscle soreness. 🚀
Improved Endurance: Go the extra mile with improved stamina and endurance, perfect for both cardio and weight training. 🏃‍♂️🏃‍♀️
Supports Lean Muscle Mass: Promote the growth of lean muscle mass, giving you that toned and defined look we all love! 💪
Brain Health: Research suggests creatine might even support cognitive function and mental clarity. 🧠✨

Backed by Science 🧬
Tons of studies have shown the safety and effectiveness of creatine for everyone. It's one of the most researched supplements out there, with proven results in boosting athletic performance and muscle growth. And guess what? It’s not just for bodybuilders – whether you're into lifting, running, or HIIT, creatine can be a game-changer for you too!

Stay Hydrated: Drink plenty of water to help your body utilize creatine effectively. 💧

So, everyone, don’t shy away from creatine – embrace it! Your muscles will thank you, and you’ll love the results. Let’s crush those fitness goals together!

Have questions about creatine or want to share your experience? Drop a comment below! ⬇️

Let's talk gym fits.....

Clothing can be empowering in everyday life, and when it comes to working out, contributing to our confidence levels and raising self-esteem. Indeed, there’s even a psychological phenomenon called “enclothed cognition” which suggests that the clothing a person wears can trigger mental changes that positively affect their performance and confidence level. In the simplest terms, when you look good, you feel more confident, so investing in gym kit which makes you feel the part can help you to feel better in the gym and truly conquer a workout. I love wearing gym clothes that make me feel better whilst working out. Nothing motivates me more to go the gym more than new kit! Whilst wanting to look good in the gym I also make sure that what I wear is the best quality too.
Lightweight materials and well-designed active wear should feel like a second skin, ensuring you don’t feel restricted while you train. Exercising in total comfort will allow you to solely concentrate on the task at hand, and workout to the best of your ability.

Some of my fav gymwear brands are:

official

Did you know?........

➡️A recent study found that nearly one third; thats 31% of the world’s adult population, 1.8 billion adults, are physically inactive.
And....Physical inactivity is one of the leading risk factors for noncommunicable diseases mortality.

➡️Women are less active than men by an average of 5 percentage points. This has not changed since 2000!

➡️Adults aged 18-64 are recommended to be active most days (preferably all), doing either 2.5-5 hours of moderate intensity physical activity or 1.25-2.5 hours of vigorous intensity physical activity each week.

➡️Exercise even improves brain function! As blood pumps to the brain during physical activity, it can help us think more clearly, leaving us feeling more focused after a workout. Exercise also increases the size of the hippocampus – the part of the brain responsible for memory – as well as the connections between nerve cells in the brain, helping guard against brain injury and disease.

Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Even if it's just getting your 10k steps in, doing a 20 minute HIIT, going to the gym or take a class, even just carrying your shopping home. It all makes a difference and helps keep out bodies active 💪🏼
Working out can seem like a huge effort beforehand but once its done its done and I've never regretted a workout 😊

As women we are prone to store more fat in our lower belly, which acts as a cushion for some of our vital organs. This lower belly fat is vital for our hormones, menstrual cycle, fertility and it is also completely normal! 😊
We as women have a lot of pressure from social media and the world to look a certain way and have a flat stomach 100% of the time. I have come to realise that being a woman and having this extra bit or fat I'd completely okay.
I train 5 times a week in the gym and hit 20k steps a day and my body looks like both of these photos. And that's okay
💛