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08/09/2024

5 MEALS I WOULD HAVE ON MY MEAL PLAN THIS WEEK IF I WANTED TO LOSE WEIGHT 👏🏼🥰

Low in calories high in protein these meals will help to keep you in your calorie deficit without compromising on flavour 💖

1. High protein pizza 🍕
2. Paprika chicken and Greek salad 🥗
3. Taco loaded fries 🍟
4. Sundried tomato creamy pasta 🍝
5. Korean sticky beef stir fry 🍜

I will link all of the recipes in my meal ideas highlight ✨👏🏼

Eating meals like this is how I was able to lose 4 stone and maintain it! You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOOD for more information around 1-1 support 🥹✨👏🏼

04/09/2024

COMPETITION TIME ✨💖🤞

1st prize: place on the finish strong in 12 challenge🥰
2nd prize: 50% discount ✨
3rd prize: Box of ESN protein bars 🍫

Like, share and tag 2 friends in the post below 👇
Winner announced Sunday 15/09/24

This is the challenge you have all been waiting for, now that the kids are back to school it’s time to MAKE YOURSELF A PRIORITY! 12 weeks of MPC coaching at almost half price discounted rate 🥰

Starts on 16/09/24 👏🏼✨

MPC app access for 12 weeks

Home or Gym based workout program

Personalised nutrition targets

Weekly group check in

Accountability call week 6

Guides, resources and a recipe book

Guaranteed results in 12 weeks if you follow the plan

DM me the word “STRONG” to secure your place 🥰✨

22/08/2024

ONE MONTHS PROGRESS 🤯✨🥰💖

Amazing work from my client holly she signed up a month ago wanting to lose a little weight. But mainly to get back into a good routine with exercise and nutrition 🥹🥰

During this process she has had nights out and been away but has still managed to see amazing results how? Because we have made sure she’s consistent with her nutrition, training and steps. Working her calories around those social occasions so that she could still make progress. Keeping her accountable after them to ensure she gets straight back into routine!

This is only month one out of Holly’s 6 month program and I can’t wait to see what she’s going to achieve at the end of it! 👏🏼🥰

If you are waiting to make a change but need someone to offer accountability and support I can help. You don’t need to cut out social occasions completely or restrict. DM me the word CHANGE to find out more about 1-1 coaching 🥹💖

19/08/2024

5 MEALS I WOULD HAVE ON MY MEAL PLAN THIS WEEK IF I WANTED TO LOSE WEIGHT 👏🏼🥰

Low in calories high in protein these meals will help to keep you in your calorie deficit without compromising on flavour 💖

1. Cajun chicken loaded gyros 🥙
2. Lower calorie carbonara 🍝
3. Big Mac smash tacos 🌮
4. Steakhouse stack rigatoni 🍔
5. Nando’s inspired fake away 🐓

I will link all of the recipes in my meal ideas highlight ✨👏🏼

Eating meals like this is how I was able to lose 4 stone and maintain it! You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOOD for more information around 1-1 support 🥹✨👏🏼

16/08/2024

Under 700 cals and 50G of protein 👏🏼🥰

PIZZA FAKEAWAY 🍕

Swipe for ingredients ✨

Method:

Blend chopped tomatoes with 1sp of garlic salt, black pepper, Italian herbs and a pinch of sugar.

Air fry the Lebanese bread for one minute, then remove and top with the sauce and other toppings.

Season with salt and pepper, air fry for 5-6 minutes and enjoy! It’s that easy 👏🏼🤷🏼‍♀️🍕

Remember to save this for next time you need a quick and tasty fakeaway 💖

Meals like this have helped me to lose 4 stone in a sustainable way! All whilst still enjoying the foods I love 🥰

14/08/2024

You’ve lost 4 stone Mia why are you still checking in? 🤔🤔✨

There’s 4 years and 8 months between these two photos. Both were taken to send to a coach to keep me accountable. BUT I’m now in a place where I am happy and confident in my own skin so Why?

Because for me coaching is about MORE than just weight loss.

Having a coach and setting goals keeps me accountable and motivated. It’s not always about chasing fat loss or a lower number on the scales.

If you are wanting to lose weight having a coach can be a great tool to support you on your journey. But not everyone has that goal. You can also have a coach if you want to improve your fitness, to get into a better routine, to add structure, to build muscle, to gain weight! Everyone’s goals are different having someone to guide and keep you accountable on your own journey can make a massive difference.

Even coaches have coaches!

At the moment I’m focusing on cutting fat for my photo shoot, still pushing my training to build muscle. Overall improve my fitness and feel like the strongest version of me. I’m working with an amazing coach to do that 👏🏼

She is helping to keep me motivated, give me support when I’m struggling and map out a clear plan for me.

Having a coach has been key to me making progress and achieving what I have within these past 4 years. Each coach I’ve had through my journey has taught me things that I have implemented to improve my own health & fitness.

If you are looking to make a change, set some goals and would like someone to help simplify it for you then reach out. DM me the word CHANGE to find out more about how I can support you 🥰👏🏼

11/08/2024

Swipe for the recipes 6 Meals I would eat on repeat if I was starting my fat loss journey again! 🥹👏🏼✨

All the recipes are high protein and under 700 calories but DO NOT compromise on flavour 💖

I’ve lost 4 stone still eating foods I absolutely love. Making them more macro friendly to align with my goals and you can to! 😇👏🏼

Macros, ingredients list and method listed for each recipe 🥰

Make sure to save this post for later 👏🏼 hope you enjoy and let me know if you find this helpful and I should do more of them 🥹🤷🏼‍♀️

29/07/2024

4 years and 4 stone gone forever ✨💖

From unrecognisable to unstoppable 👏🏼🥰

These past 4 years have been filled with not only weight loss but growth!

Becoming a mother was the best thing that ever happened to me. But I was left feeling like I’d lost my whole identity, I didn’t feel like me anymore. I really struggled to find time to make my own health and fitness a priority.

Unlocking my own potential and prioritising Mia away from being mama, has helped me not only to be a better mother but to grow so much as a person.

Learning self acceptance and independence. Focusing on what makes me truly happy. Building strength and confidence inside and outside of the gym.

This isn’t just weight loss for me it’s been a complete lifestyle change and I’m so thankful I made it.

Yes I’ve made mistakes on the way. I’ve had struggles and times I wanted to give up on my journey. But I know I’m human, I accept that it’s not always going to be easy and that’s how we grow!

If you are struggling with any of the same feelings and need some support on your own journey I can help! DM me the word “CHANGE” and let’s unlock your potential together 💪✨💖

28/07/2024

Sustainable weight loss is achievable and I’m so glad I pushed myself to learn that 🥹💖

I’ve battled with my weight fluctuating, healing my relationship with food and exercise for as long as I can remember. But I finally got to a place 2 years ago of learning how to properly fuel and look after my body all whilst feeling the most confident and happy I’ve ever felt! 🥹🥰

And you can to.. dm me the word change and we can chat about how I can support you with online coaching 💖✨

21/07/2024

5 high protein meals that are all 500 calories 🥰✨

These are staple meals that helped me to lose 4 stone down (56lbs) 👏🏼💖

The key to making my weight loss successful and sustainable was including foods I love and just making the recipes more macro friendly 👏🏼

1. Sticky chicken sausage fried rice 🍚
2. Nando’s creamy chicken pasta 🍝
3. Pizza topped gnocchi 🍕
4. Peri peri chicken and halloumi rice 🐓
5. Cheesey taco rice bowl 🌮

I will link all the recipes for you in my highlights ✨🙌🏻

16/07/2024

4 realisations that changed my fat loss journey ✨🫶🏻🥹

One of the main reasons I have been able to lose 4 stone over the course of 4 years is a change in mindset.

I can honestly say the way I view exercise, food and my own potential now is completely different to the girl on the left.

Here are some ways of thinking that for me were key to making me successful along my fat loss journey ✨

If you need support or help with your own fitness or weight loss goals DM me the word CHANGE ✨ to find out more about 1-1 coaching 💖🙌🏻

02/07/2024

If I wanted to lose 4ST again here’s what I would do 👇✨

When I first started out post partum I knew I wanted to change how I looked and felt. I felt so overwhelmed by everything on the internet and everyone’s advice. I just wanted to get back to a place where I felt confident and comfortable in my own skin again.

If I was to start again here are the 4 things that have helped me to the most to be truly successful in my weight loss journey ✨

- Get myself into a calorie deficit that would help me to see progress but that was also sustainable. Prioritising protein and making sure I got above 110g daily.

- Increase my daily energy expenditure, making sure I’m taking as many steps as possible within a day.

- I’d make sure I take Sunday to plan out my week, schedule in my training sessions. Time to plan my food shop and prep my meals.

- I’d follow a training plan and make sure I was tracking my weights / reps in my workouts. To ensure I was progressing and pushing myself.

If you are someone who feels lost and overwhelmed when it comes to weight loss, then I can help to support you through it!

DM me the word CHANGE ✨ to talk more about 1-1 coaching 💖

12/06/2024

6 months of HARD graft and it’s 1.5stone down for my 🥹✨🥳

When I tell you this girl gives it everything she really does. She consistently checked in every week, took all the feedback and applied it. Yes she had weeks that the scales didn’t move as much or her nutrition wasn’t on point but did she let it stop her? NO 🙅🏼‍♀️💖

She works a busy stressful job so we’ve worked together to make sure she has time to fit the gym in, get steps boxed off and enjoy the food she loves. All whilst achieving her weight loss goals.

She’s always honest and open with me as a coach which means we have been able to work through hard times, build confidence inside and outside of the gym and achieve these amazing results! I am confident she will continue to smash it as we start a new phase of coaching 🥰✨

I’m so proud of you 🥹💖

Now that I have finished setting my new app up, I have spaces open for my next 1-1 coaching Intake for July. DM me the word “COACHING” to secure your spot 🥹✨

06/06/2024

You don’t hate to eat chicken & rice to lose weight 🤷🏼‍♀️ 🥱

I’m currently in a fat loss phase and I’m down 2KG in 3 weeks so I thought I’d share some of the meals I’ve been eating 🍽️ 🥰

Big Mac smash tacos 🌮
Chicken chorizo & feta nachos ✨
Marry me chicken & roast potatoes 🥔
Creamy Nando’s pasta 🍝
Crispy chicken Caesar salad 🥗
Carbonara 🍝
Creamy Paprika chicken & potatoes 🐔
Mini chicken Kiev’s & red pesto linguine 🍝

Those frozen mini chicken kievs from M&S food are absolutely amazing btw 62 calories per one!!

Let me know if you want any recipes ✨🥰✨

02/06/2024

Nobody can stand in the way of my journey to becoming the best version of myself 🥹✨💕

I’ve worked to hard and came to far to give up when things get difficult. Recently my routine has changed, I’ve had less time to train, to meal prep and I’ve felt like everything has gone against me making progress.

When I lost 4 stone it wasn’t easy, I had to battle with the same things I’m struggling with now. I had a new born baby, I was post partum and in lockdown. Finally when I got my head around that I had to go back to work and find a way to re adjust.

But one thing I didn’t do was stop, give up or lose the belief that everything I was doing was a step in the right direction. No matter how small that step was.

So if you’re reading this and feeling the same then this is your reminder. It’s not always going to be easy, sometimes you struggle to simply put one foot in front of the other. But keep pushing forward, you’ve got this! 💪🏼💖✨

25/05/2024

Do you know what’s the hardest thing to accept on your journey?! 😩✨

Real growth takes time! 🕰️ 🥲

When I started out, I expected that I could see results straight away. Don’t get me wrong you do see progress quite quickly as a complete newbie to weight loss and muscle building. But it’s not long lived at all and can almost lead you into a false sense of security.

In reality it takes years of hard work, dedication, pushing yourself in the gym, getting your protein and diet in check outside of the gym and consistent work week on week. To achieve the body that you want to achieve.

Now I’m not saying it’s impossible. But there’s no quick fix. I’ve been working on myself for four years and I still have things that I want to change, develop and improve. But it’s all about focusing on take one day at a time, staying consistent and pushing yourself.

You will get there if you put the work in 💖✨

If you need any support with weight loss, muscle building or just generally adding some structure & accountability into your life. I have spaces available for 1-1 coaching DM me the words MPC to find out more 💖✨

22/05/2024

THE DEFICIT DIAIRIES: Episode 2 ✨

Second day didn’t go as well as the first not going to lie guys my period pains/ bloating hit me so hard yesterday. But I stayed in my deficit smashed my protein goal and tidied up the house so I’m taking that as a win 🏅✨

Breakfast: kvarg blueberry cheesecake with some berries & bacon medallion bagel thin which I inhaled.

Lunch: 1/2 a Spanish omelette which was actually really good on calories! 178 cals for the half ✨ With salad and tuna crunch that I added Greek yoghurt to for extra protein 💖

Dinner: Creamy chorizo & mushroom chicken with roast baby potatoes and broccoli 🥦 this was SOO good and that huge plate was less than 700 cals! Let me know if you guys want the recipe 👀👀

Snacks: Coffee with skimmed milk, can of Fanta zero and a hazelnut kitkat chunky 🍫 NEEDED 😂

Make sure you are following me to keep up with the next episode ✨🪄🥰

13/05/2024

Chapter 30 📖✨🎂

Had the best weekend celebrating early with my family and friends. But it’s official today I am 30, there’s no saying “nearly 30” anymore 😂😦

This year has already been filled with so much change and uncertainty for me. But I’ve worked really hard to ground myself and push forward. Focus on work and trying to try to find a new structure/ routine.

Now that everything is feeling a lot more settled, I’m hoping I can get back to regularly posting and looking after myself. Something I’ve found really difficult as of late.

I genuinely feel my 30’s will mark the beginning of something special. I’m so excited to turn the page and find out ✨

I’m off to Ibiza tomorrow for a couple of relaxing days in the sun which I’m soo excited for pass me a sangria ☀️✈️ ✨

#30

09/05/2024

It doesn’t get easier YOU just get stronger 🦋💪✨

When I first started the gym I had some experience in lifting weights and exercising. But I didn’t know how to load bars, what dumbbells to use or the name of different movements. I didn’t know what the machines were for or how to use any of them 🤷🏼‍♀️

I wouldn’t dream of lifting weights alone in a gym. I had 0 confidence in myself or my own abilities 🤦🏼‍♀️

I could of just walked in and given up, jumped back on the treadmill but I didn’t 🙅🏼‍♀️

I wanted to change my physique, I wanted to build strength and most of all I wanted to gain confidence in training🏋️‍♀️

I did lots of research, watched videos and tutorials and utilised as much as I could of the free information online💻

In the gym if I was stuck or didn’t know how to use something I just asked for help. Whether that was the staff or just people training 💁🏼‍♀️

Please don’t be afraid to do this, everyone’s been a beginner we have all got to start somewhere.

What’s the worst that could happen? They don’t know the answer? They brush you off? They have most likely been in the exact same position as you. You’d be surprised how kind and welcoming people can be when you give them the opportunity 🥰

When I couldn’t take myself any further and struggled with motivation I invested in a coach which helped me so much with progression. ✨

If you have the means and are wanting to take training to the next level I’d 100% recommend getting a coach to support you with this. Of course they help you to progress with training but also to gain confidence in your own abilities👏🏼

I have spaces still available for 1-1 online coaching DM me STRONG to find out more and let’s start your gym journey together 💖✨

30/04/2024

And we are in! 🥹🏠✨

This whole weekends been a little bit of a blur and still have lots to do 🙃 but I am very proud of myself for making this all happen 💖

Thank you to everyone who has helped, supported me or sent a kind message I appreciate you all so so much ✨🥰

May is a new month, a fresh start, my 30th birthday and I have so many exciting things to look forward to 💖

#30

15/04/2024

How much weight do you think I’ve lost between the two pictures🤔✨

My body looks VERY different but in fact I weigh the exact same. The first picture was at the end of my initial post partum weight loss in 2021. I had never trained before, just calorie counting and steps. I hadn’t focused on building any muscle.

3 years later, I have worked so hard to get to a place in which I feel strong, confident and comfortable. The scales are just a measurement that we use to track progress. But they shouldn’t define how successful you have been on your journey.

If you are struggling, need support or want to start your own journey. I have spaces available for 1-1 coaching, DM me or click the link in my bio ✨✨✨

08/04/2024

From embracing discomfort to blossoming with confidence ✨🙌🏻

My weight loss journey has been full of ups and downs. But I managed to push through those uncomfortable periods to get myself to a place where I am truly happy and confident in my body.

Embracing the challenges only fueled my transformation, even if not everyone understands. People will always have comments to make and opinions to share.

Remember, change is a gift to yourself. Keep shining and rising above it all! 💖💪

04/04/2024

5 of my absolute FAVE pasta dishes which helped me to still enjoy food whilst losing 4 stone 🫶🏻✨🍝

For me the key to finally losing weight was incorporating lower calorie versions of the foods I’d always loved. Creating recipes that I knew would help me achieve my goals but still enjoyed 🫶🏻

Recipe 1: Nando’s creamy pasta 🍝
Recipe 2: Pizza topped pasta bake 🍕
Recipe 3: Spicy fajita sausage rigatoni 🔥
Recipe 4: Cheeseburger Mac&cheese 🍔
Recipe 5: Carbonara 🍝

I will link all the recipes on my story and add it to a highlight for you to recreate 🫶🏻✨

02/04/2024

Are you ready to finally feel like YOU AGAIN and prep for success this summer! ☀️✨🫶🏻

I am so excited to launch my first 12 week accountability challenge. This starts on the 8th of April I will be participating myself and I’d love for you to join me 🥹💖

3 months is the perfect amount of time to kick start your fitness journey or just to get you back in routine, building those healthy habits. Swipe to see my client Rebecca’s results which speak for themselves after working together for just 12 weeks 🔥

This isn’t a “summer shred” or to get you “bikini ready” it’s all about having someone to hold you accountable, to keep you motivated to achieve your goals ✨💖

I am opening up 10 spaces for this all you need to do is DM me the word SUMMER to find out more! Applications will close on Friday☀️

One of the spaces can also be yours completely FREE ✨👀 ✨

All you have to do to enter is…
☀️Follow my page
☀️Like and save this post
☀️Tag 3 friends in the comments

Winner will be announced when applications close and if you have applied and 100% want a spot, you can still enter the competition to get it free 🥳✨

29/03/2024

Summer dreaming ☀️💭✨

There is no better feeling than looking in the mirror and seeing the results of hard work. Three years of prioritising myself and my health resulted in me feeling the most confident on a holiday last year that I’ve ever felt ❤️✨

Summer is fast approaching, but you still have time to start implementing some daily habits that will have you feeling amazing for when that sunshine comes.

For me when I was at my heaviest, the thought of summer came when dread. I didn’t have any clothes I felt comfortable in. I didn’t want my arms out, I wouldn’t want to be seen in shorts.

Making myself and my health a priority, helped me to feel so much more comfortable and confident in my own skin.

I’m am launching something perfect for women who want to feel successful in their own weight loss journeys in time for this summer so keep and eye out or dm me the word SUMMER for early bird offers👀✨💖

26/03/2024

Comparison is the thief of joy 😩🧠✨

I’ve struggled with falling into the trap of comparing myself to others probably my whole life, as many of us do. It’s not something that goes away with weight loss unfortunately as much as people think it does 🥲

But when I was at my heaviest if you would have told me I could have achieved half the things I’ve done over the past year, I would have laughed in your face.

I’ve been able to maintain my own weight loss, progress in the gym, grow my own coaching business and this page, attend and speak at amazing events.

But when I attended the event on the weekend of course I had a little bit of imposter syndrome kick in. That’s completely normal but for me I’m not going to let that prevent me from growth.

Feeling uncomfortable putting yourself in new situations around new people is how you learn, progress and become better.

If it doesn’t scare you, then it’s not big enough 🤷🏼‍♀️✨

19/03/2024

Bored of oats?! 👀
HIGH PROTEIN BREAKFAST IDEA! 🥰🫶🏻

Chilli jam & feta loaded crumpets 🥚🌶️
C617 | P40G

Swipe for ingredients ✨

This was super simple to make and tasted amazing, crumpets & scrambled eggs topped with crispy air fried bacon 🥓

Then once they had cooked microwaved chilli jam for about 15 seconds (you don’t need long) then I poured it over the top!! Sprinkle of feta and you are ready to go. The chilli jam is a game changer 🤤🌶️

Enjoy! ✨

07/03/2024

Your smallest self doesn’t equal your happiest 🤷🏼‍♀️✨

When I first started my weight loss journey all I wanted was to be smaller. To weigh less was literally my only goal and once I did it, in my mind I thought I’d be happy.

After losing 4 stone I realised that weight loss wasn’t the key to a happy life. I still had insecurity’s and things I disliked about myself. Without accepting them and learning to embrace them I couldn’t genuinely love myself.

Cutting down for my photo shoot took me to the lightest weight I’ve ever been. It took a dedication which I am proud of myself for completing. But when I look back at the pictures now I don’t feel like I was happy at all. If you showed those pictures to Mia post partum, she 100% would have said that was the body of her dreams.

But after being in that body and experiencing it, I know full well it isn’t the body for me. Right now I’ve gained weight back we are 8 months post photo shoot and I’m feeling the best I’ve ever felt.

I will probably cut down a little before summer, but right now I’m enjoying the surplus calories and the strength they bring 🫶🏻✨💪

21/02/2024

REAL CHANGE TAKES TIME 🕰️✨🫶🏻

I lost 4 stone (56lbs) over the course of 3 years and the most important lesson I learnt… NOT to expect results overnight.

The reason I’d failed MANY times before was the fact I was putting so much pressure on myself with timescales.

“I want to lose a stone in a month” - So then I would start counting calories, restricting food, over training. Get 2 weeks in and think I’ve only lost 4lbs I’m never going to lose a stone in a month.

I’d immediately feel de motivated and end up bingeing on the foods I’d restricted in turn piling the weight back on 🚫😩🥲

Giving yourself a relaxed time scale to just improve your health and fitness is much more beneficial in the long run. Taking the pressure off and enjoying the process 🥰

Building healthier habits and understanding your BMR so that you can find the right calorie deficit for you. Or getting a coach (like me) to teach you those things and support you on your journey.

Rather than being in a toxic cycle of setting unrealistic goals and being disappointed when you don’t achieve them. Beating yourself up and having to start again 🥲🫶🏻

I have spaces for 1-2-1 coaching available click the link in my bio or DM me for more details 🥰

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