It is estimated that 25.9% of adults in England are obese. Obesity is defined as having a body mass index (BMI) of 30 or higher, that can pose a health risk.  When it comes to losing fat, knowing where to begin can feel very overwhelming. I am here to help you focus on a few key strategies, it then becomes much simpler. Here’s how I’d approach fat loss if my aim was to reduce my body fat mass: Aim to be in a calorie deficit A calorie deficit refers to burning more calories than you consume. Research suggests that a 500-calorie deficit may help with weight loss. The foundation of fat loss is a calorie deficit. When you are in a calorie deficit, your body taps into stored fat for energy. The trick is to do it sustainably, I don’t want to see anyone starving themselves on a 1500 calorie diet.Instead, aim to eat slightly less than your body needs to maintain its current weight. You can easily find out how many calories you will need to consume for fat loss. Either by working with a nutritionist or simply Googling ‘’calorie calculator’’, and tracking on MyFitnessPal. Get as many steps in as possible Steps are king and walking is an underrated yet powerful tool for fat loss. I’d try to incorporate as many extra steps into my day as possible. For example, taking a lunchtime walk, taking the stairs at TKMax instead of the escalators. Even parking your car further away from the shop next time you’re at Tesco.  Every little bit adds up! Walking not only burns calories but also helps to release some endorphins to improve your mood. Increase your protein intake Protein plays an important  role in fat loss by helping preserve muscle while you lose fat. I’d aim to consume between 0.8 to 1.8 grams of protein per kilogram of body weight. This range ensures you get enough to fuel muscle recovery, stay full longer and maintain your metabolism while shedding fat. Not all protein is equal Some protein sources offer different benefits due to their absorption rates and nutritional profiles. While protein powder can be convenient, it’s important to prioritise whole foods like lean meats, fish, eggs, vegetables and nuts for the majority of your protein intake. Start strength or resistance training Strength or resistance training is crucial when it comes to fat loss. Not only does it help build muscle, but it also increases the number of calories you burn at rest. Studies show that combining strength training with a calorie deficit can result in up to 44% more fat loss than just dieting alone. Even starting with just one session a week and gradually building up can lead to significant benefits over time. Scared to step into the gym for the first time? Read my top tips for gym anxiety here! Be grateful for movement It’s important to remember that being able to move your body is a privilege. I’d make a point of staying grateful for my ability to walk, run, lift and exercise. It’s easy to get caught up in the numbers and progress, but appreciating the simple fact that I can move my body freely is a powerful mindset shift that makes the journey more rewarding.Fat loss doesn’t have to be complicated. Looking for further nutritional advice or gym programming in King’s Lynn? Contact me today!

My Top Tips for Gym Anxiety Gym anxiety or ‘’gymtimidation’’ as we know has been a universal experience for us starting at the gym for the first time or even after a long break. If you’re worried about how you look, or feel like others might be watching or judging you, you’re not alone! These thoughts are very common and often come from a fear of the unknown. What is gym anxiety? Gym anxiety is associated with the negative thoughts and emotions that arise when someone goes to the gym. These feelings are often tied to concerns about self-image.  Research shows that 28% of all women experience some level of anxiety in a gym setting. This anxiety can be especially heightened for women interested in trying powerlifting or lifting weights for the first time, as these areas can feel particularly intimidating due to their reputation as being male-dominated.  It’s natural to feel nervous, but remember that everyone starts somewhere, and the gym is for everyone. How to beat gym anxiety 1. Go with a friend Having a workout partner can make a huge difference. Not only does it make going to the gym more enjoyable, but having a friend provides moral support and helps you feel more comfortable. 2. Get a personal trainer or coach Having a personal trainer who can guide you through exercises including the correct form and creating a tailored fitness plan that suits you can have a huge impact on your confidence.  Especially if you are looking to get started in powerlifting but you don’t know where to begin. Personal trainers can help you feel less intimidated. I remember feeling so empowered after my first powerlifting session and I want to encourage others to feel the same way, strong and sexy!  If you’re looking for a personal trainer in King’s Lynn, I want to help you no matter your shape, size, goal or needs – contact me today to discover your strongest self. 3. Start with familiar equipment If you’re completely new to the gym, begin your workout with something familiar, like walking on the treadmill. Whilst you’re warming up, look for machines or weights that are free. This will allow you to ease into strength training without feeling rushed or pressured. 4. Avoid going to the gym during rush hour We all know peak hours are usually when people finish work from 5-7pm or in January when everyone’s ‘’new year, new me’’ resolution is to get fitter, only to quit a few weeks later. So, try going off-peak hours when it’s quieter, even on the weekends.  This will give you more space and time to get comfortable with the equipment and your surroundings. Remember: You always have a right to be in the gym Please remember that you have just as much damn right to be in a gym as anyone else, regardless of your strength, health or fitness levels.  Exercise and lifting weights offer so many mental health benefits – from balancing hormones to improving self-image.  Research suggests that the rise in mental health issues among young people is partly linked to a lack of physical activity, which makes staying active more important than ever.  Including regular movement into your routine not only helps you feel better physically but can also make a big difference in your mental well-being. Read my personal journey in how powerlifting changed my life here.  If you’ve ever been curious about powerlifting, why not give it a try? I did, and it’s been such a fun and empowering experience.  You’ll be amazed at what your body is capable of. Don’t let the fear hold you back, lifting weights is for everyone!

From overweight and unhappy to strong and confident: My turning point I massively struggled with my weight during my teenage years at high school. My favourite ‘’bullied for being fat’’ memory is from a house party I was invited to by my popular neighbour. During the night, one of the other ‘’popular kids” thought it would be funny to ask me out as a joke, I obviously knew he was joking but the fact that he did it just to make others laugh around him made me realise how being fat is no joke – you will always get moments like this when you are considered a big podgy.  It wasn’t all bad though and despite my insecurities, I still had a close group of friends and managed to get by in school. I would have considered myself a happy, “fat” teenager – at least on the outside. My breaking point came out of nowhere, I had just received my third exam result for maths. After resetting the exam twice, I got a big fat ‘’D’’ for the third time! I thought to myself, “I’ve had enough. I feel fat, I feel useless and something needs to change.” That’s when I decided to take control of my life. For some reason I started by going on a veggie diet (I soon lost my vegetarian status after eating chicken after a drunken night out at uni), and the weight began to drop quickly. By the time I reached sixth form, things were finally falling into place. My grades improved, I was going to the gym regularly, and I was even on track to head to university. I felt confident and in control. However, I now know that weight is not something that stays consistent, especially as life changes, and that’s completely normal. Once I got to university, I adjusted to the lifestyle: making new friends, going out  and indulging in late night cheesy chip takeaways. Unfortunately, my bad habits crept back in, drinking most days and surviving off mashed potatoes with ketchup (my weird obsession at the time!). This is my silly little story of how it’s okay for your weight to fluctuate and how I found powerlifting – a sport I truly believe I was built for. It’s never too late to change your lifestyle, regain control and start feeling better about yourself. My history of disordered eating  For many years I avoided bringing lunch to school, scared that someone would’ve been like, “Oh, look at her eating again.”. Because I was so uncomfortable eating in front of people, I would lose control the minute I got home. I’d binge on anything sugary I could find. I felt like a crack cocaine addict who could never get enough. This cycle of restricting and bingeing became my normal. I’d go through phases of extreme dieting, where I’d deprive myself of the foods I loved, only to end up bingeing. I struggled with bulimia for many years as a teenager, trapped in a vicious cycle of guilt, restriction and overeating. It wasn’t until my early twenties that I was able to break free. The turning point came when I actually decided to  educate myself on nutrition. I realised that extreme restriction is never the answer.  Guess what I realised? At the end of the day if we choose to eat healthy every single day, we’re still going to die. And I would die for an almond croissant and a coffee! So, why not take a balanced approach? Now, I believe in moderation, enjoying the foods I love without guilt. My motto is simple: don’t eat like a dickhead, and you won’t feel like rubbish.If you’re struggling with finding balance in your diet, I offer a 12-week reverse diet plan that includes tailored macros, calories, and goals to help you feel like your best self. Contact me to learn more and start your journey to a healthier, happier you! Why I Chose Powerlifting: Finding My Strength I’ve always been naturally strong, probably thanks to genetics! I remember my first memories of my strength were during break times in primary school trying to lift up other kids in the playground (weird now I look back at it).  After losing weight as a teenager, I became obsessed with cardio and spent years overdoing it. I wanted to try something different, something that felt more natural to me and would actually make me feel strong and confident. I first picked up a barbell in 2017, and I remember deadlifting 100kg on my very first try. I thought, “Shit, I might actually be good at this!” But, like many beginners, I spent a few years ego-lifting with bad form before finally finding a proper coach. That decision changed everything. Soon after, I entered my first-ever powerlifting competition with the British Drug Free Powerlifting Association, and I won my first national competition! If you’re thinking about competing but have little to no experience, my advice is simple: just go for it. Powerlifting is such a friendly and supportive community, and you’ll be surprised at how welcoming everyone is. For me, the highlight of my day was always going to the gym after sitting at my boring office job all day, and just moving some heavy weights. Some people say that giving birth is the most miraculous feeling you can experience, but for me, nothing compares to hitting a new personal best in the gym. The Benefits of Powerlifting: More Than Just Strength Stronger muscles (duh!) First and foremost, powerlifting leads to increased skeletal muscle mass. Not only does this mean you’ll look stronger and more defined, but it also boosts your Basal Metabolic Rate (BMR).  More muscle means your body burns more calories at rest, allowing you to eat more while maintaining the same weight. Plus, with a higher BMR, fat loss becomes easier and more efficient. So, powerlifting doesn’t just help you get stronger – it transforms your body into a fat-burning machine while building lean