Spen

you’re not inconsistent, your plan just doesn’t fit your life

Most people are constantly stuck in a loop of trying to do more, then failing because it was too much too soon and then beating themselves up about. I’ve been there too and tbh it sucks

Another hard pill to swallow is that your fitness journey isn’t linear, there will be times where training 5x per week is possible and there will be other times where it’s extremely busy and 3x is a way more realistic number. Sometimes, it may even look like 1-2 home workouts per week.

Because something is better than nothing ❤️

✨ here’s how to figure out how many days you should train✨

1. Take a few minutes to sit down and just think about all of your responsibilities within the week. What does life actually look like for you at the moment.

2. Close your eyes and picture your busiest week. Where things are crazy, you’re running around. It’s busy.

3. Imagine how many days REALISTICALLY in that busy week you could commit to doing a 30-60 mins workout whether from home or at the gym. Factoring in time to get ready, travel, shower etc.

4. Take that number and let that be your starting point

5. Commit to doing that number for the next 4 weeks then schedule in your calendar a time to re-evaluate whether it was a good amount, whether you can increase it or whether you need to decrease it

By picturing your busiest week, you’re looking at a much more realistic number. Because saying you’ll train 5x a week is all fun and games until your real life comes into the picture and makes it feel impossible.

And the reason I don’t suggest the whole shoot for the moon and you’ll land among the stars part is because if you have a workout plan for 2 days per week, you can make sure you’re accurately hitting all your muscle groups in those 2 sessions. Where as a 5 day split would be set up for you to hit all your muscle groups across those 5 sessions, so if you only do 2, then you’re likely missing out on some key movements.

If you want help putting a plan that fits around your life into place, you can enquire about 1:1 coaching via my bio x

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5 days ago | [YT] | 20

Spen

and that’s on balance 😤

Going on holiday is something that’s supposed to be truly enjoyed, I mean we only get maybe 1-2 per year if we’re lucky???

But I hear sooo many people, especially women, having a lot of mixed emotions about going on holiday.

- excited to eat lots of yummy food, but they’re worried they’ll gain a bunch of weight

- trying to not go “too crazy” but then ending up not actually enjoying their holiday because it’s spent thinking about the food they can’t have

- wanting to enjoy themselves but don’t feel confident in their bodies

- excited to relax and unwind but knowing how much they struggle to get back on track after the holiday

These are all things I’ve also experienced in the past and it’s really frustrating. But what I’ve realised is when you’re ticking off the boxes 80% off the time, it gives you so much freedom to be able to enjoy the other 20% without any guilt

What’s your favourite food to have on holiday? 👇(mine is 100% choc chip pancakes and ice cream)

Wearing @gymshark code SPEN10
Fuelled by @esncom.uk code SPEN
Training at @villagegym

#ɢʏᴍɢɪʀʟ #balance #8020

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1 week ago | [YT] | 17

Spen

if fat loss feels impossible, this is probably why 🫣

1 month ago | [YT] | 0

Spen

there’s a big difference between eating “healthy” and being in a deficit

And for years I felt stuck because it felt like I was doing everything right but my body didn’t change, if anything sometimes it felt like I was gaining more weight ??

My day kinda looked like this:
Small portions
Always choosing the lowest calorie option
Thinking salads = weight loss
Snacking on things that felt like good options

But because there wasn’t any balance or consistency, I was constantly hungry. So I would snack all day.

And this would last a few days to a week tops before I would get frustrated and just say screw it maybe dieting just isn’t for me

At the end of the day if your goal is to lose weight, you need to focus less on just eating healthy and instead focus on making sure you’re in a calorie deficit

Skipping meals ➡️ overeating later in the day
Snacking all day ➡️calories adding up sneakily
Guessing portion sizes ➡️no real idea of whether you’re actually in a deficit

So if you feel like you’re doing everything right, but you’re not losing weight. It’s probably because you’re not in the deficit you think you are OR you’re in so aggressive of a deficit that you can’t last more than 3 days because it’s way to intense

So it’s not your body being broken, it’s the system your using not actually supporting your goals

What’s one big mistake you’ve made while trying to lose weight? 👇

#caloriedefecit #howtoloseweight #weightlosstip #fatlosstip

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2 months ago | [YT] | 18

Spen

New Gymshark Adapt Haul is now live!!! I accidentally scheduled it to go live a day earlier than normal, so surprise ahaha 🤩⭐️

https://youtu.be/QH81WGLdgSQ?si=wEJLm...

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3 months ago (edited) | [YT] | 13

Spen

probably my most value packed video yet! If you’ve struggled with sticking to a calorie deficit this will be perfect for you

3 months ago | [YT] | 3

Spen

it’s only delusional until it works

If I had listened to negative voices when I first started content creation, I would not be where I am today. Building my own online coaching business, working with my dream brands and having a community full of amazing people

If there’s something you want to do in life, stop waiting for permission from others to go and do it. You’ll never feel ready and you’ll probably feel silly at first and that’s okay. You just gotta do what actually makes you happy

Even if it feels far fetched and like it could “never be you”, there’s no reason it can’t 🫶🏻

Don’t forget Gymshark Black Friday starts Sunday 16th Novemeber
Time: 4pm GMT / 5pm CET / 11am EST / 8am PST / 8pm AEDT

Everything on the website will be up to 50% off + an extra 10% off when using code SPEN10

#motivation #nowvsthen #gymshark

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6 months ago | [YT] | 16

Spen

Calling you out because no one else will x

Some weight loss advice i’d give you, even though it might hurt your feelings:

1. The reason you can’t stay consistent isn’t because you’re lazy.

It’s because you’re trying to do way more than you’re capable of in your current mindset and lifestyle. You’re trying to skip a whole junk of the process where you build up consistency and discipline and instead jump to the version of you who can handle a 6 day workout split and an intense calorie deficit

2. Avoiding foods you label as “bad” doesn’t make you healthy.

Real balance is being able to enjoy what you love without feeling like you have to restrict. This why you find that every time you lose weight, you just gain it all back

3. Hunger ≠ Progress

Skipping breakfast makes you feel hungry throughout the day which you associate with weight loss,but it only leads to you over-eating in the evening. Then you feel guilty. And the cycle repeats. Intead, eat consistently throughout the day, giving yourself the energy you deserve.

4. You can’t out train a bad diet

I don’t care how much cardio you do, you will not lose weight and keep it off if you don’t make sustainable changes to your diet

5. The guilt you feel when you say you’re not going to get take out and then end up getting take out isn’t about the food.

It’s because you disrespected yourself by not following through with what you said you’d do and no one likes that feeling. Discipline and self respect are built through small decisions

If you’re ready to lose weight and keep it off for good, message me ‘RESULTS’ on IG and we’ll chat 😎

#fatloss #weightlossadvice #weightloss

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6 months ago | [YT] | 10

Spen

somethings coming... 🚨🤩🦈

It's official!! Gymshark Black Friday Sale is going live on 16th November

Everything on the website will be up to 50% off, but then you can get an extra 10% off with code SPEN10

⏰ Going live at:
4pm GMT
5pm CET
11am EST
8am PST
8pm AEDT

I recorded a full breakdown on my youtube channel, going through all of my favourite pieces (there's like 50) and my reccomendations per category (shorts, leggings, flares, high impact sports bras, light support sports bras, tops, tracksuits etc). If you have any questions on any items, let me know!

In these pics i'm wearing Adapt Animal bra and shorts

also... can we take a moment for the fact that I WAS AT GYMSHARK LIFTING CLUB?????? So grateful for these opportunities maannnnn and none of this would be possible without your support 🥹💛

#gymshark #gymsharkwomen

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6 months ago | [YT] | 10

Spen

You wouldn’t yell at a plant for not growing fast enough, so why do you speak to yourself like that 🥺

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9 months ago | [YT] | 12