It's going to be my first blog of 2020 where I focus my energy and enthusiasm for one of my favourite things. Weights. I love training with weights, I also love teaching people how to lift weights and I really enjoy being able to help people of all ages and abilities to lift weights. 

It gets me excited. Because I know how beneficial it is, for everyone. 

There are few exceptions to the fact, that lifting weights or doing some form of resistance training will be beneficial to all. 

Age is not a restriction, if anything the need to lift weights increases as we age. My current oldest client is in her 80s so please don't feel that you have left it too late to start. Everyone's journey is unique when it comes to lifting weights because everyone's starting point if different, as are the ultimate goals. 

Benefits of weight training include: 

• getting stronger
• burning calories and aiding weight loss
• increasing flexibility 
• increasing bone density 
• decreasing chance of osteoporosis 
• improving cardiovascular fitness 
• reducing risk of heart disease 
• increasing self confidence 
• it can reduce stress
• increasing your energy levels 
• changing shape, improving overall aesthetics
• feeling good
• it can help maintain adherence to nutritional goals 
• gaining immediate reward from increasing strength in a session

Of course everyone responds differently and it is also important to factor in the quality of training and progressive overload, this is something I will go into more detail in another blog. Today it's just about the benefits and why I would love it if everyone lifted weights! 

If you have any questions or are unsure about where to start when it comes to lifting weights please comment below or contact me, I will happily answer any questions you might have to get you started!

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When we are busy in the day to day I think it can be so easy to lose sight of the progress we are making. 

Big goals and hard work are fantastic but whilst we are in the midst of these things, but not having reaching them yet, it can sometimes become a problem. 

I think it is a great practice to take the time perhaps daily but more likely weekly for most. Take a moment and think about the good things that have happened during the last week. 

These can vary in significance but are all important in order to move forward and enjoy the process. 

What you need to try and do is see what is important to you, because the chances are if you have a goal that you are focusing on there are hundreds of little choices that you are making each day that are getting you closer to the end goal. But, because you are not there yet you don't feel like you have achieved. 
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• Think about good things that have happened during the day or week 
• Small things count!
• Identify things that give you a little boost of motivation

So, have a think, write it down and let those close to you know! Shout about the small things, so you can really enjoy the journey along the way. It's not about that distant goal but enjoying the small steps of progress and wins! 

Until next time,..

Vicki x
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I love a to do list. I find it very satisfying as I work my way through. I love an opportunity to use stationery and I know I always get more done when I do them!

I have a daily to do list and then I have the big one, all the stuff that needs to be done, ideas, jobs to do etc. Some things are on the everyday list and then I can add other tasks from the bigger picture list.

I like to schedule blocks of time in my diary for completing different tasks. Including work, training, house stuff, down time. I will always have busier and quieter days to strike the balance. Sometimes you get stuff done because you want to and are in a good routine rather than having to force every task.

Interestingly, I often find myself falling into a groove, a routine, but I still make a note of it in my diary and I plan items in my scheduler because it is good to hold yourself accountable and get the small reward of ticking off an item. Because its easy to stop counting the small daily habits as things and forget how much you have accomplished!

I am ready for a busy day working through this list as it always feels great to start the week as you mean to go on!

Some Top Reasons Why Do A To Do List:

• To Remember Every Task That Needs To Be Done
• To Prioritise The Order Of Tasks
• To Maximise Time Available By Choosing The Most Important And Time Appropriate Task
• To Get The Immediate Reward Of Ticking The Task Complete

To Do lists are not for everyone and its important to make them work for you! It's all very well making to do lists but if you don't execute them then is it worth spending time writing them? For some, simply listing the jobs for the day may work perfectly. For others it may be more effective to schedule time for specific jobs. I quite like general to do lists for different areas and then I will plan out my day by prioritising and allocating time slots for all the things of the day, including time for doing a little bit of something I find relaxing!

I'd love to hear from you and how you feel about To Do lists...

 I hope you have a great day and work through your to do list, or perhaps start one! 📃💖

​Vicki x

Happy New Year! 

As I'm sure you know by now, I far prefer talking about goals than resolutions. So as we enter 2020, a new decade and a great time to focus on the things we want to work on this year. 

I like to look ahead at things I would like to achieve, things I want to continue with and will make sure I face some new challenges too.

Do you set goals, resolutions or both?

Tips to get you started:

🔷Write down the things you want to achieve.
🔷Create a vision board.
🔷Create an action plan, looking at habits that need to be in place to reach your goals.
🔷Start small, taking the first step is hard when it feels like you have a mountain to climb. Take pride in each small win.
🔷Progress not perfection. Consistency over time will achieve your goals, if you only accept perfection you are setting yourself up for failure. We can't always make every day perfect but we can make progress everyday.
🔷Start with one habit you want to change. Then build on it. It's amazing how quickly you can build momentum.
🔷Strategy, what habits will form the pathway to your goals. If you want to get a personal best lift, you need a suitable and focused training plan. If you want to consistently drink more water everyday you need to implement methods to aide you. If you want to reduce your alcohol consumption, make it harder to access so you are less tempted.
​🔷Change your environment. Make sure the old temptations are removed and the new things you want to do are easy to do and access.

What goals do you have?

Ask me any questions that you think will help you, if you aren't sure how to tackle a point I am happy to go into more detail 💖

Vicki x