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Victoria- Beginners Coach victoriasfitnessuk victoriasfitnessuk Posts

So much new insight and value gained this weekend with @markcolesm10 @m10_gym abd @dansmith_coach - I have a lot of work to do! - #victoriasfitnessuk #edinburghcoach #edinburgh #london #seminar #bodytransformation #professionaldevelopment #selfdevelopment #change

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victoriasfitnessuk. London again! Can't wait for a 2 day seminar with @markcolesm10 @m10_g
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victoriasfitnessuk. Sunday breakfast on a cosy Nobember day.🌧
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Stove cooked porridge wit

Sunday breakfast on a cosy Nobember day.🌧 - Stove cooked porridge with banana, cinnamon and PB 👌 - #victoriasfitnessuk #sundaybreakfast #cosydayin #edinburgh #novemberrain #porridge #peanutbutter #banana

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victoriasfitnessuk. From my little adventure on my birthday ❤ 
I love celebrating my birth

From my little adventure on my birthday ❤ I love celebrating my birthday! - I appreciate getting older. - I think I upgrade every year: 1. My values change. Now intelligence, honesty and relationships are more important than appearance or popularity 2. My thinking changes: instead of 'I want to have/know/do that', I think 'how do I put myself in a position to have/know/do that?' 3. My health is more important than my looks 4. The time spent with my parents is more valuable than the time spent with my friends 5. And for Christ's sake - I'm reading books! 😂 - #victoriasfitnessuk #edinburghcoach #edinburgh #fatloss #liftingfundamentals #liftingforcurves #birthdaygirl #birthdaythoughts #reflecting #selfreflection #retrospection

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victoriasfitnessuk. SNACK IDEAS 🍰

Hello my fellow sweet-toothers 👋
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I turned all the s

SNACK IDEAS 🍰 Hello my fellow sweet-toothers 👋 - I turned all the sweet snacks over for protein content in my local Tesco 😂 and here are the 2 treats I found! - Enjoy! - #victoriasfitnessuk #edinburghcoach #edinburgh #sweettooth #snackidea #snack #highprotein #highproteinsweetsnack #healthysweettreats #liftingfundamentals #fatloss

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victoriasfitnessuk. Came home to this! ❤
An early present from Fraser's mum. I feel so gra

Came home to this! ❤ An early present from Fraser's mum. I feel so grateful and fortunate 😇 - Now, who wants to come help us?? 😂 - #victoriasfitnessuk #happybirthdaytome #birthdaygirl #earlybirthdaygift #celebration #cantwait

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victoriasfitnessuk. THE HIP THRUST - must be THE most popular exercise among women. That's

THE HIP THRUST - must be THE most popular exercise among women. That's one more reason to know how to do it right!⁠ ⁠ Swipe for bad form:⁠ ⁠ 1. Feet too far away from your body ( you want your heels to be directly under your knees for best butt activation), otherwise you're working your hamstrings. ⁠ ⁠ 2. Feet too close to your body - this way a lot of work is done by your quads, you also put a lot of pressure on your knees by not keeping your feet flat and going up on your toes. And most importantly, you're hardly working your bum if you're doing it this way, you can't fully lock your hips and squeeze your butt if your feet are too close.⁠ ⁠ 3. The floppy head - this position has got 2 main problems: a) You've lost focus of the main muscle you're working on (by flopping your head back and forth, you're relying on your legs and back to do the work)⁠ b) It facilitates an excessive arch in your lower back - which may cause pain if you've already got back issues and again, doesn't allow for your bum to engage properly!⁠ ⁠ So please, if you do any of the above, DM me and I’ll sort you out 😉⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #liftingfundamentals #liftingtechnique #liftingforcurves #fatloss #hipthrust #booty

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victoriasfitnessuk. COSY SOCKS AND A GOOD BOOK 😎
That has been my day today, oh, and a cu

COSY SOCKS AND A GOOD BOOK 😎 That has been my day today, oh, and a cuppa! - It's interesting how our values, preferences and pasttimes change over the years. - There's no way you could get me to read a book for 8 hours straight even 2 years ago! Now Im happy to pass on any party to indulge in a few well written pages, to broaden my horizons. This one in particular, is an extraordinary read. Range by David Epstein. If you feel the pressure to decide on a path in your life and nothing quite ticks, if you feel you have to hurry up and become an expert at something as that's the only way to succeed or if you feel it's too late to start a new carreer (those who succeed start young👎), this book will set you straight! 😍 - #victoriasfitnessuk #fuelyourmind #broadenyourhorizons #range #liftingfundamentals #liftingtechnique #edinburghcoach #edinburgh #davidepstein

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What would you like to have achieved by Christmas? ⁠ ⁠ What will make you really happy and proud of YOUR 2019?⁠ ⁠ There are still 10 weeks left (almost 11 if you count the last week of the year) ⁠ ⁠ Do you know how much your body, life and habits can change in 75 days?⁠ ⁠ What if you lost 0.5lb a week, every week for 10 weeks? What if you went to the gym and lifted 1 kg heavier 3x a week for 10 weeks? What if you went out for a jog for 10min every day for 10 weeks? ⁠ ⁠ What will you look and feel like in 10 weeks?⁠ ⁠ ⁠ #victoriasfitnessuk #edinburgh #coach #personaltrainer #fatloss #beginners #motivation #goals #goalsetting #selfreflection #goafterwhatsyours #neversettleforless #ivegotyourback #forwardmomentum #movingforward #christmas2019

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THAT'S IT!⁠ ⁠ No crazy diets!⁠ No hours spent on the treadmill!⁠ No giving up chocolate, cheese and wine!⁠ ⁠ DM me if you're interested in a sustainable solution to your problems!⁠ OR tag someone you know who might be interested ;-)⁠ ⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #liftingfundamentals #confidence #truetoyourself #liftingtechnique #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection

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victoriasfitnessuk. Great weekend filled with valuable insights, thinking, curiousity and

Great weekend filled with valuable insights, thinking, curiousity and likeminded people! Can't wait to start upgrading my clients' and my own training. I've connected so many dots today! Thank you @bradschoenfeldphd for being so down to earth and for having time for every one of us! Thank you @traperformance for making it happen Thank you @liftgymsuk and @edinburghuniversity for the awesome venues I like this photo of us @fitangelova 😊, hope you don't mind 🤞 #victoriasfitnessuk #edinburghcoach #gymconfidence #liftingfundamentals #resistancetraining #muscle #hypertrophy #fatloss

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victoriasfitnessuk. #Repost @traperformance
• • • • •
Such a great setting for @bradschoen

#Repost @traperformance • • • • • Such a great setting for @bradschoenfeldphd maximizing #musclehypertrophy seminar. A beautiful campus to discuss some beautiful #gainz @traperformance So glad I got to be in this room! #victoriasfitnessuk #edinburghcoach #gymconfidence #liftingfundamentals #resistancetraining #muscle #hypertrophy

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victoriasfitnessuk. Who are you spending this weekend with? ⁠
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Who loves you for who you

Who are you spending this weekend with? ⁠ ⁠ Who loves you for who you are and always tells you the truth? Even when you don't want to hear it⁠ ⁠ Who's behind you no matter what? Unless you're being unreasonable or delusional, in which case they'll tell you 😄⁠ Who's that person you run to when you feel rubbish?⁠ Who knows everything about you and is still around?!⁠ ⁠ Phone them! Hug them! Do something fun with them!⁠ ⁠ Happy Saturday everyone! ❤️⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #fatlosscoach #fatloss #beginnerfriendly #liftingtechnique #brunch #breakfast #saturdaymorning #fall #autumn #lovedones #friends #importantpeopleinyourlife #creatememories

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victoriasfitnessuk. #Repost @caloriecomparing
• • • • •
Oh my! This sums it up so well!
I

#Repost @caloriecomparing • • • • • Oh my! This sums it up so well! I still feel like this sometimes, not nearly as often as I used to. And I attribute this success to the fact that I stopped giving myself strict deadlines. It's good to have a goal, but you should be prepared to be flexible. It's a longterm game. If all your social events happen to be crammed in one season and your deadline is straight after the season ends you have 2 choices: ditch your life in the name of 'skinny' OR move the goalposts! #victoriasfitnessuk #beginnerscoach #edinburgh #liftingfundamentals #liftingtechnique #gymconfidence #fatloss #edinburghcoach #personaltrainer #goalsetting #flexibledieting #dietruined

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victoriasfitnessuk. ⁠
Motivation is an emotion, it fluctuates! You shouldn't rely on it fo

⁠ Motivation is an emotion, it fluctuates! You shouldn't rely on it for consistency. Consistency is progress and you achieve that with discipline! ⁠ -⁠ It's great to follow your plan when you're motivated, but realistically, most of the time you won't be! ⁠ -⁠ Lack of motivation is an excuse, a convenient way to pass on YOUR responsibility for YOUR success! ⁠ -⁠ You can't control motivation! What you can control is your behaviour on the days you're not motivated and it starts with building better habits, EVERY DAY! Today should be 1% better than yesterday or at least the same. ⁠ ⁠ Rome wasn't built in a day, but it never stopped due to lack of motivation! ⁠ -⁠ With Respect,⁠ Victoria⁠ -⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #liftingtechnique #fatlosscoach #fatloss #beginnerfriendly #beginners #onestepatatime #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #workfromhomeproblems #healthispriority #dailymovement #motivation #lackofmotivation #differentperspective #withinyourcontrol #yourresponsibility #noeasywayout #consistencyisprogress #discipline⁠

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victoriasfitnessuk. DO YOU OFTEN EXPERIENCE AN ENERGY CRASH MID-MORNING or MID-AFTERNOON?⁠

DO YOU OFTEN EXPERIENCE AN ENERGY CRASH MID-MORNING or MID-AFTERNOON?⁠ ⁠ What did you have to eat before the crash?⁠ ⁠ - If it's mid-morning, what if anything, did you have for breakfast?⁠ - If it's mid-afternoon, what if anything did you have for breakfast and lunch?⁠ ⁠ The 2 of the above are intertwined. If you start your day with a poor breakfast e.g. just banana or just toast; it'll require no time for your body to digest and it'll go straight into your blood stream. 30min later there will be no trace of that food and you'll feel the stomach throbbing hunger, followed by a crash. ⁠ ⁠ If you then have a coffee or a coffee and a sweet snack to 'revitalise' yourself, you'll repeat the cycle above PLUS⁠ add an unnecessary stress (in the shape of a stimulant = caffeine) to your body. ⁠ ⁠ If you repeat this cycle a few more times before dinner time, you've now knackered your system with a 10 hour up-and-down hunger-tease responses, your willpower is gone and your energy levels are non existent!⁠ ⁠ You come home eat a massive meal, drink half a bottle of wine and go to sleep. To repeat it all over again the next day!⁠ ⁠ TO SUM UP:⁠ 1. you wake up, tease your body with a high sugar, teeny snack; ⁠ 2. at work you get by with 5 coffees and some 'Nature' bars from the vending machine;⁠ 3. you overeat at dinner time and round it up with alcohol⁠ 4. you go to sleep exhausted, but your body doesn't get a good rest, because alcohol DISRUPTS SLEEP!⁠ 5. As a result you wake up grumpy and still tired!⁠ ⁠ If this sounds like you:⁠ BREAK THIS CYCLE AND MAKE FUELLING YOUR BODY PROPERLY, YOUR PRIORITY! BEFORE IT'S TOO LATE!⁠ ⁠ Or drop me a DM and we can work on this together!⁠ ⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #confidence #truetoyourself #liftingtechnique #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #troubleshoot #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection #eggcommunity

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victoriasfitnessuk. ARE WEIGHTS BETTER THAN CARDIO?⁠
⁠
No! You should have both in your we

ARE WEIGHTS BETTER THAN CARDIO?⁠ ⁠ No! You should have both in your weekly routine. Doing only weights and no cardio or the other way round is like trying to catch fish with bare hands - it works, but it’s not optimal. ⁠ ⁠ Weights are paramount for strengthening your bones and muscles. Regular weight training will shape up your body making it look tight and fit as well as contribute to increasing your metabolism and fat loss. ⁠ ⁠ Cardio is paramount for developing a resilient cardiovascular system, stamina and overall fitness. It burns a lot more calories than weights do, therefore it's a great tool for fat-loss. ⁠ ⁠ Training with weights only, a lot of the time will result in muscle gain as well as fat gain; if however combined with cardio, you can keep the fat gain at a minimum while ripping the benefits of both types of training. ⁠ ⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #confidence #truetoyourself #liftingtechnique #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #troubleshoot #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection #eggcommunity

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MONDAY MOTIVATION⁠ Don't be overwhelmed by the long path ahead of you! ⁠ ⁠ We're all on a trek, each with their own goals. dreams and desires. All of us clueless. Just trying to figure it out as we go. ⁠ ⁠ There's no book on life! No one knows what's best.⁠ ⁠ So take one step at a time towards becoming a better YOU. ⁠ ⁠ Make the best choice you can with the information you currently have! If you don't know enough - learn it!⁠ ⁠ If you can't do something, figure out what skill you need - master it!⁠ ⁠ Lots of love,⁠ Victoria⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburgh #coach #personaltrainer #fatloss #beginners #motivation #goals #goalsetting #selfreflection #goafterwhatsyours #neversettleforless #ivegotyourback #forwardmomentum #movingforward #betterchoices #decisionmaking #london #themall

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victoriasfitnessuk. FINALLY A FULLY STOCKED FRIDGE! ❤️⁠
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I have been lazy with my cooking

FINALLY A FULLY STOCKED FRIDGE! ❤️⁠ ⁠ I have been lazy with my cooking lately. Snacking a lot and often eating out. Such chaotic eating makes it difficult to stay in a deficit! So I'm taking back control, organising my eating to have 3 nutritious, home made meals a day to hit my calorie targets with greater ease and to curb sugar cravings!⁠ ⁠ I'm glad to see a full fridge - It hasn't been like that since my mum was over (June)! 😄⁠ ⁠ I love this time of the year 🍁it's the cosy meals time! This season always makes me excited about cooking! Soups, stews, casseroles, pumpkin muffins!⁠ ⁠ I'll be sharing some of my favourites as well as some new discoveries 🍲⁠ ⁠ #victoriasfitnessuk #edinburgh #edinburghcoach #fatloss #mealideas #fallmealideas #autumnmealideas #cookingfromscratch #healthymeals #fall #autumn #fullfridge #caloriedeficit #cosyseason #backontrack

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victoriasfitnessuk. HOW TO STAY MOTIVATED?⁠
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THE STRATEGY to use when you feel like givin

HOW TO STAY MOTIVATED?⁠ ⁠ THE STRATEGY to use when you feel like giving up on your goal, when you feel like eating everything in sight after seeing a number you didn't want to see is...⁠ ⁠ druuuum rollll 🥁🥁🥁 - RETROSPECTION. ⁠ ⁠ Nothing feels better than seeing how far you've come! ⁠ To be able to implement the Retrospection Strategy you need to track your progress. ⁠ ⁠ Tracking your weight alone is an unreliable tool. Take progress photos, track your food, sleep, activity, shopping lists, spending habits etc. You'd be surprised how fast and efficient you can get at these and how much will you uncover about your life! ⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburgh #coach #personaltrainer #fatloss #beginners #motivation #goals #goalsetting #selfreflection #goafterwhatsyours #neversettleforless #ivegotyourback #forwardmomentum #movingforward

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victoriasfitnessuk. Next on the line is Romanian Deadlift!⁠
⁠
Swipe for bad form ❌⏩⁠
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1.

Next on the line is Romanian Deadlift!⁠ ⁠ Swipe for bad form ❌⏩⁠ ⁠ 1. The bar is not in contact with your legs throughout the movement. This increases the distance between your hips and the bar, called Moment Arm. Simply put, the longer this distance is the more load your lower back has to take, therefore increasing the risk of injury.⁠ ⁠ 2. Squat-Deadlift - a very common mistake originated with the misconception that you're meant to deadlift the way you squat. Wrong! As you completely miss out on working on your HINGE pattern as I teach my clients, and again not working what the deadlift is meant to be working and therefore not getting the benefits of strength and muscle.⁠ ⁠ So please, if you do any of the above, DM me and I’ll sort you out ;)⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #fundamentals #liftingfundamentals #liftingtechnique #goodformbadform #deadlift #romaniandeadlift #rdl #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection

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victoriasfitnessuk. 5 SIMPLE STRATEGIES THAT MAKE IT EASY TO STICK TO A CALORIE DEFICIT⁠
⁠

5 SIMPLE STRATEGIES THAT MAKE IT EASY TO STICK TO A CALORIE DEFICIT⁠ ⁠ 1. Consume your meals at the same time every day⁠ 2. Build your meals around protein and veg⁠ 3. Make 80% of your meals whole, fresh and nutritious, so you’re never hungry!⁠ 4. Move daily for at least 30 min. ⁠ 5. Have a hot drink between meals⁠ ⁠ ⁠ ⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #confidence #truetoyourself #liftingtechnique #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #troubleshoot #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection #eggcommunity

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victoriasfitnessuk. Next on the line is Overhead Press aka Military Press or simply OHP⁠
⁠

Next on the line is Overhead Press aka Military Press or simply OHP⁠ ⁠ Swipe for bad form ❌⁠ ⁠ 1. Not locking out or not finishing the movement. A finished OHP from the side looks like a straight line formed by your extended arms and body with your ears directly in between your arms.⁠ ⁠ 2. Sticking your butt out and stretching your arms behind your ears can cause problems to your lower back and shoulder joints. And on top of that you’re not getting the benefits of strength and muscle.⁠ ⁠ So please, if you do any of the above, DM me and I’ll sort you out 😉⁠ ⁠ #victoriasfitnessuk #edinburghcoach #edinburgh #fundamentals #liftingfundamentals #liftingtechnique #goodformbadform #ohp #militarypress #overheadpress #beginnerfriendly #gymnoob #liftingnewbie #fatlosscoach #fatloss #healthyliving #sedentarylifestyle #laptoplifestyle #workfromhome #motivation #selfreflection #workfromhomeproblems #healthispriority #dailymovement #alwayslearning #alwaysastudent #onepercentbetter #betternotperfect #thinkaboutit #progressnotperfection

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