Coached by Cass

A little big sister/coach yap for your Friday 🫶🏼

Sometimes you need to zoom out when you’re looking at your habits.

10,000 steps every single day might feel impossible with your schedule… but 70,000 across the week? Suddenly you’ve got a little more flexibility.

4 workouts every single week might not always happen… but aiming for 15 workouts across the month gives you room to work around busy weeks, weekends away, work, your social life and everything else that comes with being a human.

The goal isn’t to be perfect every single day.

It’s to find a way of being consistent that actually works with YOUR life. 🤍

BUT!! this is definitely not a “just cram everything in at the end” approach 😂

If your goal is to build muscle, get stronger or lose body fat, regular training and movement throughout your weeks still matters. Doing 5 workouts in the last week of the month doesn’t give you the same training stimulus as consistently training across the month.

This is also not going to work for everyone, some people thrive with daily targets and routine, while others feel like they’ve “failed” the second they miss one.

Sometimes changing the timeframe is enough to change the mindset.

Less:
“I didn’t hit my steps today, I’ve failed.”

More:
“I’ve got the rest of the week to keep moving towards my goal.”

✨ Zoom out. Look at the bigger picture. Your habits don’t have to look perfect every day to be consistent.

YOUR FITNESS GOALS SHOULDN’T REQUIRE YOU TO STOP LIVING YOUR LIFE. 🫶🏼

The gym doesn’t have to be all or nothing.

You don’t need to spend hours in the gym.
You don’t need your entire week to revolve around meal prep.
You don’t need to track every calorie forever.
You don’t need to spend your evenings pacing around the house because your watch says you’re 2,000 steps short. 😂

The goal is to build habits that eventually just become part of your life.

🚶🏼‍♀️ Instead of constantly trying to “get your steps” naturally move more. Walk the dog. Park further away. Take the stairs. Get outside.

🏋🏼‍♀️ Instead of spending hours in the gym, train with purpose. 4–5 well programmed exercises, 3–4 days a week can be plenty to make progress.

🥗 Instead of feeling like you have to track your food forever, learn how to eat. Build balanced, nutritious meals that fuel your body, support your goals and give you energy.

🍕 And yes, you can still go out for dinner. Have drinks with your friends. Go away for the weekend. Miss a workout occasionally. Eat something purely because you enjoy it.

AND STILL ACHIEVE YOUR GOALS.

Because the end goal shouldn’t be to become really good at dieting.

It should be to create a lifestyle you actually enjoy living whilst feeling stronger, healthier and more confident in yourself.

Fitness should ADD to your life, not become your whole life. 🩵

BACK SQUAT vs FRONT SQUAT 🩵

Same person. Same day. Two VERY different squat patterns.

I have long femurs/tall legs and I’m naturally very glute dominant, so with my back squat you can see more forward torso lean and my hips travelling back making it easier for my glutes to take over.

Switching to a heel elevated front squat allows me to stay more upright, get more knee flexion and give my quads a bit more work 👏🏼

Does that mean front squats are better than back squats? Nope!

But right now, they’re a better variation for MY body and MY goals.

Your anatomy matters. Your goals matter. And your exercises should be chosen to suit YOU. 💗

🕷️🔐

Strong over skinny 💕

Pros of getting yourself a coach 💜

✔️ Corrects your form
✔️ Builds your confidence & keeps you accountable
✔️ Helps you create habits that actually stick for YOU

Because let’s be real…
Strength won’t grow if your form is off & you’re inconsistent 👀

Do you struggle with:
• form?
• confidence?
• consistency & habits?

Might be time to stop guessing and start progressing 🚀

Trying to lift heavier before you can lift well? That’s where things go wrong 👀

One of the biggest mistakes I see is people chasing weight before locking in their form. More weight doesn’t mean more progress if your technique isn’t there.

My go to tips for a deadlift ⬇️
– Hinge your hips (this is the big one)
– Brace your core
– Pull the bar up slow and controlled
– Keep your shoulders back

Master the movement → then add weight! 🔥