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01/11/2021

𝗛𝗼𝘄 𝗜 𝗶𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗺𝘆 𝗵𝗲𝗮𝗹𝘁𝗵 𝗺𝗮𝗿𝗸𝗲𝗿𝘀 & 𝗯𝗲𝗰𝗮𝗺𝗲 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹𝗹𝘆 𝗳𝗶𝘁 …
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I made a post a while ago, where I spoke about controlling the controllables & the fact that I went from being seriously 𝘂𝗻𝗵𝗲𝗮𝗹𝘁𝗵𝘆 to being 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 👀
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I was asked yesterday, on this post, for some tips on how I did this❗️
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𝗦𝗼, 𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝗺𝘆 𝘁𝗶𝗽𝘀?
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🏋️‍♀️ 𝗦𝗲𝘁 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘀𝗼𝗺𝗲 𝗴𝗼𝗮𝗹𝘀 - ideally some fitness goals, e.g. endurance or gym based goals! You need goals! I would also recommend a mixture of strength training & cardio, but at the end of the day, do what you enjoy; that might mean playing a sport instead ⚽
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🏃‍♀️𝗦𝗲𝘁 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗮 𝗱𝗮𝗶𝗹𝘆 𝘀𝘁𝗲𝗽 𝗴𝗼𝗮𝗹 - make sure you move; walking can be beneficial in so many ways & will help you become & stay healthy 💪
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🥪𝗟𝗲𝗮𝗿𝗻 𝗮𝗯𝗼𝘂𝘁 𝗽𝗼𝗿𝘁𝗶𝗼𝗻 𝘀𝗶𝘇𝗲𝘀, 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀 𝗼𝗳 𝗳𝗼𝗼𝗱𝘀 & 𝗺𝗮𝗰𝗿𝗼𝘀 - knowledge is power. This is why, as a coach, it is vital to educate your clients, not just tell them what to do.
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🌮 𝗠𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗼 𝗶𝗻𝗰𝗹𝘂𝗱𝗲 𝗲𝗻𝗼𝘂𝗴𝗵 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 & 𝗳𝗿𝘂𝗶𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗲𝘃𝗲𝗿𝘆 𝗱𝗮𝘆 - at least make sure you have your five a day.
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🍗𝗘𝗮𝘁 𝗽𝗹𝗲𝗻𝘁𝘆 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 - this is satiating and has a higher thermic effect + essential for muscle repair & growth 💥
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🩸𝗚𝗼 𝗳𝗼𝗿 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵 𝗰𝗵𝗲𝗰𝗸-𝘂𝗽 - this might seem quite bizarre, but sometimes this could give you the motivation you need to change your lifestyle - it definitely worked for me. I got scared & decided I had to make a change.
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𝗗𝗼 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮𝗻𝘆 𝗼𝘁𝗵𝗲𝗿 𝘁𝗶𝗽𝘀 𝘁𝗵𝗮𝘁 𝗺𝗮𝘆 𝗵𝗲𝗹𝗽? Be sure to share them, as many will be grateful ♥️
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HCS x

31/10/2021

I feel like wanting to give up on things is very typical.

When I was training for the Marathon, there were many times I contemplated giving up.

When we diet, giving up is quite a regular occurrence or thought.

The moment we feel like giving up is when DISCIPLINE & your reason WHY play an important role.

If you feel like giving up, remind yourself WHY you are doing it. Dig deep & carry on. You can ACHIEVE your goals & it will be WORTH IT!

You've got this 💜

HCS x

29/10/2021

Are you not motivated to go to the gym? Or go on a run?

It’s so normal.

Trust me, this morning I did not want to go on a run 🏃‍♀️

It was raining & cold 🥶

The last thing I wanted to do was go outside, let alone run!

But, a lot of the time, you should just do it. Go to the gym or go on a run.

I always tell myself to go on a short run or go to the gym for a short period & then I get into it & stay for the whole workout or do a longer run 🏃‍♀️

This morning, I told myself to go for 3km & I still didn’t feel like it, then I could stop & go home 🏡

But, I would say 80% of the time, you will get into it and finish the workout or run!

+ the feeling at the end is unbeatable 🤩

So, if you struggle to get any sort of motivation, remember:

👉 Most people feel the same way.
👉 Go for a little while & see how it goes.
👉 The feeling after is always worth it.

This morning ended up being a nice chill 10km around Surrey before a heavy weekend 🍻

Do you have any other tips?

I hope you all have a lovely weekend!

HCS x

27/10/2021

Can you drink & stay fit?

YES, you can!

But...

It is essential to do these things in moderation & be smart when you do them, especially if you have specific goals.

If you scroll to the right, you will see all of my top tips & the drinks that I recommend!

At the end of the day, drinking is part of many people's social lives, & learning how to include it in one's diet is vital for sustainability!

I am not going to lie & say I always drink in moderation & always drink the low-calorie options because that is just not true. There are nights that I drink more than I should & have a couple of cocktails, but I don't do it all of the time! It is all about finding the balance that works for you!

What is your go-to drink on a night out?

HCS x

26/10/2021

Just a bit of 𝗥𝗘𝗔𝗟𝗜𝗧𝗬... posing will always make a difference, at the end of the day, that is why we do it; most photos that people take are posed in some way or another. Even when we take pictures with friends, we tend to pose & then choose the best one. That is why candid photos are so lovely in a way, but obviously, we don't get them often!
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But, it is always important to remember that no one walks around looking 'perfect.' & it would be weird if we did.
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Posing is also why you should not compare yourself to anyone online; as I said, most photos are posed in one way or another!
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That is just a quick reminder to anyone who still struggles with this ❤
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On another note, my routine is still going strong! I made it to the second session of the week & smashed out an upper body session + a 3k run!
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𝗛𝗼𝘄 𝗶𝘀 𝘆𝗼𝘂𝗿 𝘄𝗲𝗲𝗸 𝗴𝗼𝗶𝗻𝗴? :)
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Wearing bra | support code: HCSFITNESS ♥️
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HCS x

25/10/2021

I can't believe it is Monday again 👀
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& I have finally made it back to the gym after days of endless partying 🙈 - I defo don't regret it - I made so many memories & that is so important!
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Over the past 3 weeks, ever since running the Marathon, I have been pretty goalless; I have had nothing particular to work towards & therefore, my routine has been pretty non-existent.
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🚨 Tbh even though I've been to the gym & run a few times, I have prioritized going out, drinking & having fun, which there is nothing wrong with, but I need to find a good balance again;
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This week I aim to do both; I have a fair few nights out planned with friends & I am going to make an effort to follow a structured training plan even if this means going to the gym before work & during lunch! You can do this TOO!
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My GOAL is to become CONSISTENT over the next 8-weeks (i.e. lead up to Christmas, which could hopefully mean going home to the summer for a few weeks - fingers crossed!) as well as hit a 60kg squat PR & get back under a 25 minute for a 5k.
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You can see my plan if you slide to the right!
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In terms of nutrition, I will try my best to be consistent & aim to hit a minimum of 100g of Protein! I am also probably going to track as it is the best way to be consistent and include a night out without falling off track - I am also so used to it; it takes me no time & is stress-free!
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This plan should be achievable as the workouts are shorter than usual, i.e. perfect for a lunch break & I have a couple of days rest to play with!
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I am now very motivated to get back on track & show how it is possible to stay physically fit & have a lot of fun at the same time!
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If you have not got a goal & feel aimless, consider setting yourself one! It will help a lot! The goal can be anything, from running a certain distance to improving your health to lifting specific numbers in the gym!
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Alongside that, I am also going to check in every day on this Instagram & therefore, you guys will be able to follow my journey! I have been pretty bad recently on here, so it is time to step up the game!
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Set | Support code: HCSFITNESS
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𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗴𝗼𝗮𝗹𝘀?
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HCS x

23/10/2021

This is following the whole situation which occurred this week with Tilly Ramsey. Commenting on someone's appearance is not ok in any way. These words can be genuinely damaging & have a massive toll on someone's mental health.

This includes all comments, even those you may perceive as nice, such as 'You've lost weight' or 'You are looking skinny'. These comments can still have a negative effect. I remember I got it a lot when I lost a lot of weight, and it definitely impacted my mental health and had a negative effect on my eating disorder.

It doesn't matter if the comment is meant in a good or bad way; you are better off not saying it.

HCS x

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19/10/2021

𝗨𝗻𝗱𝗲𝗿 𝟭𝗸 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 🆚 𝗢𝘃𝗲𝗿 𝟮𝗸 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀
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How to 𝙗𝙤𝙤𝙨𝙩 your metabolism & start 𝙛𝙪𝙚𝙡𝙡𝙞𝙣𝙜 your body correctly.
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Firstly, if you are eating under 1k calories, you are most definitely not eating enough, so up your intake ♥️
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I was massively undereating on the right-hand side, so I needed to eat more no matter what, but here are a few tips that should also help you boost your metabolism & most importantly, are great for your general health👇
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I do all of these consistently:
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👉 𝗘𝗮𝘁 ⬆️ 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 - protein has the highest thermic effect & increases metabolic rate by 15-30%.
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👉 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻 - muscle is more metabolically active than fat & therefore building muscle can help increase your metabolism.
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👉 𝗦𝘁𝗮𝗻𝗱 𝘂𝗽 & 𝘄𝗮𝗹𝗸 𝗺𝗼𝗿𝗲 - try and move around more often & opt to walk rather than drive (if you can). And take the stairs instead of the lift.
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These all make sense and aren't 'magical' solutions!
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I would recommend everyone to implement these into their daily life no matter their goals! They are all healthy habits to have!
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What is your 𝗴𝗼-𝘁𝗼 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝗼𝘂𝗿𝗰𝗲?
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HCS x
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18/10/2021

It is a new week.
Life is good.
Don’t look back.
Eyes forward 👀
It’s time to do the work 💪

Goals for the week:
👉 20k steps a day.
👉 4 Workouts (Push, Pull, Legs + brick workout)
👉 3 Runs - 2 short + 1 long

I am also out pretty much every night this week so it’s gonna be a fun one 💪🥳

It’s all about striving for progress not perfection!

Have a lovely week ♥️

HCS x

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13/10/2021

👀 I have 𝗽𝗮𝗿𝘁𝗻𝗲𝗿𝗲𝗱 with 𝗠𝗮𝗱𝗲𝟰𝗩𝗶𝘁𝗮𝗺𝗶𝗻, who have just launched their bespoke vitamin service "Personalised vitamins, Made4 modern living".
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This is a vitamin subscription service tailored to your specific needs and will be delivered to your door every 𝟮𝟴 𝗱𝗮𝘆𝘀❗️
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Made4 vitamins offer both:
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👉 Personalised plans
👉 Range of essential packs developed by their expert team that is designed to give you a vitamin plan with IMPACT 💥
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You will receive the vitamin with an information leaflet providing you with all the info you need, including the key benefits 💡
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They are also 𝗤𝗨𝗜𝗖𝗞 & 𝗘𝗔𝗦𝗬 - they come in daily pouches which are perfect for on the go or taking away if you are going on holiday ☀️
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If you are interested in checking them out, they have given me a discount code which you can use to get 𝟱𝟬% 𝗼𝗳𝗳 your first month & 𝟮𝟬% off your second month! To get this discount, use the code:
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𝐦𝐚𝐝𝐞𝟒𝐡𝐜𝐬𝐟𝐢𝐭𝐧𝐞𝐞𝐬𝐮𝐤 💜
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- you can click the link in my bio!
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HCS x
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10/10/2021

You can definitely be physically fit and have fun at the same time 👟🥂
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Last weekend I proved that to myself 😅
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But not just last weekend but pretty much every single weekend in the lead up to the Marathon. Every weekend I had a long run to do, but at the same time, I was determined not to miss out on nights out & generally to see friends.
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My rule was that I could go out one night, but the other I had to stay in as I can’t run hungover, especially not long runs! A 5k, maybe 10k, sure, but when the mileage is more like 20k, 30k and more, I just couldn’t 😂
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Don’t miss out on memories! Unless you are training for something in particular, e.g. a show or anything that you have to put your all into, then enjoy yourself at the same time because at the end of the day you need to balance both for your:
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👉 Mental health
👉 Physical health
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Obviously, I’m not saying you have to drink, because not everyone wants to, but socialise, do things you enjoy & make memories!
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Years ago, I missed out on things because I was obsessed with being fit & healthy! Life is a lot more fun when you have BALANCE!!
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Do you agree?!
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HCS x
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08/10/2021

Couch to 42.2 km in a year ... My 6 TOP TIPS for running

This is a very achievable & realistic goal if you are interested in getting into long-distance running. I started by doing couch to 10k last year, then increased my distance up to 25km. But then I actually went home for three months and did pretty much no running (maybe one 5k). Then when I got back in Feb, I decided to do a 5k every day for 30 days & even though it was tough, especially when hungover 😂 but I think I did last like 36 days until I decided it was time to rest!

After that, I started training for a Marathon in August (a small event), and then I decided to scrap that and apply for the London Marathon. I got approved about 16 weeks before the race & so from then; I started the Marathon training plan 👟

My TOP tips:

👉 Don't jump into the deep end! Start slowly, do something like couch to 5k where you run in intervals.

👉 Get some good running shoes!

👉 Don't constantly try and get faster; if you want to run long distances, you need to learn to pace yourself.

👉 Make sure you recover! I didn't take this advice & nearly regretted it as I messed up my knee for a while!

👉 Explore; running around new places is so much funner & will keep you much more motivated!

👉 Think about your nutrition; this is especially important as you start doing longer runs :)

Let me know in the comments if you have any other tips as I am sure that they will help me and others 💜

HCS x

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06/10/2021

𝗛𝘆𝗯𝗿𝗶𝗱 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 & 𝗺𝘆 𝗽𝗹𝗮𝗻 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝟭𝟮 𝘄𝗲𝗲𝗸𝘀 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗼𝗻 𝗠𝗼𝗻𝗱𝗮𝘆 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗼 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝘁𝗵𝗲 𝘆𝗲𝗮𝗿 🏃‍♀️🏋️‍♀️
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𝐖𝐡𝐚𝐭 𝐢𝐬 𝐡𝐲𝐛𝐫𝐢𝐝 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠?
It is a form of training in which you combine 2 different styles of exercise. In my case, strength training combined with an endurance sport = running 👟🏋️‍♀️
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Using 2 different workout techniques can be very beneficial & 𝗰𝗼𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁 each other. E.g. having more muscle = more 𝗽𝗼𝘄𝗲𝗿 to accelerate when running + help maintain a higher 𝘀𝗽𝗲𝗲𝗱 for longer! Getting faster is a goal of mine now, so this form of training should help 🙌
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𝐖𝐡𝐲 𝐜𝐡𝐨𝐨𝐬𝐞 𝐭𝐡𝐢𝐬 𝐟𝐨𝐫𝐦 𝐨𝐟 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠?
Personally, I am a massive advocate for both 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 & 𝗰𝗮𝗿𝗱𝗶𝗼. For years I only really strength training & was pretty unfit when it came to anything related to 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲. I never want to go back to that. Being able to 𝗿𝘂𝗻 𝗹𝗼𝗻𝗴 𝗱𝗶𝘀𝘁𝗮𝗻𝗰𝗲𝘀 without a problem is the best feeling & I do think it is important to have good 𝗰𝗮𝗿𝗱𝗶𝗼𝘃𝗮𝘀𝗰𝘂𝗹𝗮𝗿 health!
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What am I going to do with my nutrition?
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I am not going to change it too much. My main aim will be to hit a protein target of around 𝟭𝗴 𝗽𝗲𝗿 𝗽𝗼𝘂𝗻𝗱 𝗼𝗳 𝗕𝗼𝗱𝘆𝘄𝗲𝗶𝗴𝗵𝘁 & eat at around 𝗺𝗮𝗶𝗻𝘁𝗲𝗻𝗮𝗻𝗰𝗲 calories, with possibly a tiny deficit (which should be easy due to the amount of exercise I do)
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𝐖𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐚 𝐰𝐞𝐞𝐤 𝐨𝐟 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞?
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👉 Aim for 𝟭𝟱𝗸 𝘀𝘁𝗲𝗽𝘀 𝗮 𝗱𝗮𝘆 - this will include steps I do running on running days 🏃‍♀️
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Workout plan I am going to follow:
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👉 𝗠𝗢𝗡𝗗𝗔𝗬: Easy Run + Push workout
👉 𝗧𝗨𝗘𝗦𝗗𝗔𝗬: Easy Run + Push Workout
👉 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬: Interval Run + Lower Body
👉 𝗧𝗛𝗨𝗥𝗦𝗗𝗔𝗬: Optional 30 minute bike ride + mobility
👉 𝗙𝗥𝗜𝗗𝗔𝗬: Interval run + Upper Body
👉 𝗦𝗔𝗧𝗨𝗥𝗗𝗔𝗬: Active Rest + Mobility
👉 𝗦𝗨𝗡𝗗𝗔𝗬: Long Run + Lower Body
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I film & share each workout as I go along!
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I have also added in some mobility training as I never do it and do think it is pretty important 👍
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HCS x
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04/10/2021

It was only just over a year ago that I started couch to 5k! Before that, I absolutely hated running 😅

I remember doing the Run 5, Donate 5, Nominate 5 around April last year & it was one of the hardest things I had done! I was passed out on the floor afterwards. A year and a half later, I walked away from the marathon knackered but feeling good 💪 I genuinely think I felt worse after that 5k last year - that is how unfit I was in terms of cardio 😂

I don't think I'll be doing that again soon, but I also don't want to lose that fitness level, so my plan is to follow a hybrid training program (i.e. do both weights & running). I also think I am going to try & continue to do a long run every weekend as a challenge (let's see how long this lasts 😂). Next up, I also want to do the 4 x 4 x 48 challenge, but I think I am either going to have to wait until next summer or do it when I go back out to Chile (if I go). I was also thinking of getting faster - i.e. training a bit more for speed than distance.

In terms of the marathon, I had no clue what pace I was running at. I planned to use my Fitbit for reference, but it didn't work as according to my Fitbit; when I finished the marathon, I had only run around 30k 😂

I averaged a pace of 9 min per mile, which I am very happy with & I hit a half marathon PB of 1:56:25 (from memory, I don't remember ever doing one under 2 hours) as well as a 10k PB of 00:54:17 🏃‍♀️

I also think I went from finishing to being pretty pi**ed in the space of about an hour 😂

Thank you to everyone who supported me ❤ (you can still donate using the link in my bio

HCS x

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04/10/2021

It was only just over a year ago that I started couch to 5k! Before that, I absolutely hated running 😅

I remember doing the Run 5, Donate 5, Nominate 5 around April last year & it was one of the hardest things I had done! I was passed out on the floor afterwards. A year and a half later, I walked away from the marathon knackered but feeling good 💪 I genuinely think I felt worse after that 5k last year - that is how unfit I was in terms of cardio 😂

I don't think I'll be doing that again soon, but I also don't want to lose that fitness level, so my plan is to follow a hybrid training program (i.e. do both weights & running). I also think I am going to try & continue to do a long run every weekend as a challenge (let's see how long this lasts 😂). Next up, I also want to do the 4 x 4 x 48 challenge, but I think I am either going to have to wait until next summer or do it when I go back out to Chile (if I go). I was also thinking of getting faster - i.e. training a bit more for speed than distance.

In terms of the marathon, I had no clue what pace I was running at. I planned to use my Fitbit for reference, but it didn't work as according to my Fitbit; when I finished the marathon, I had only run around 30k 😂

I averaged a pace of 9 min per mile, which I am very happy with & I hit a half marathon PB of 1:56:25 (from memory, I don't remember ever doing one under 2 hours) as well as a 10k PB of 00:54:17 🏃‍♀️

I also think I went from finishing to being pretty pi**ed in the space of about an hour 😂

Thank you to everyone who supported me ❤

HCS x

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02/10/2021

We are nearly there … ⠀

What a journey it has been 👀

There have been so many ups & so many downs, a lot of self-doubt, excitement, & a lot of nerves. But at the end of the day, it is all for a good cause & the experience is likely to be unforgettable 🤯

All training session ✅
Gels acquired ✅
My number picked up ✅
Bag dropped off ✅

Now it is time to chill & eat. I think the plan is to go to an exhibition at the Science Museum and then come back for a reasonably early dinner 😋

I need to keep myself distracted 😅

In terms of expectations for myself, I am not going to put much pressure on myself as I just want to try and enjoy it. I am not that worried about the time, if I am honest. Obviously, getting Covid 2 weeks before the Marathon was seriously unlucky, together with the fact that I felt ill the week before that. Meaning that I took nearly 2 weeks off training; 3 weeks out from the Marathon was less than ideal. But there is legit no point in worrying about that now 😂

👀 I appreciate any donations, as always (link in my bio) 💜

I hope you all have a lovely weekend!

HCS x

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30/09/2021

𝐌𝐞𝐧𝐭𝐚𝐥 & 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐫𝐞 𝐰𝐞𝐚𝐥𝐭𝐡…
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I say this a lot, mainly because I’ve struggled a lot in the past & want to be open just in case someone else is struggling❗️
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In this post I want to 𝗵𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁 how important balance is when it comes to ones mental health ♥️
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🍹𝗦𝗢𝗖𝗜𝗔𝗟𝗜𝗦𝗜𝗡𝗚:
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✅ We are social animals by nature! That is why we tend to function well when we have people around us! Probs the reason I prefer going into the office to WFH 👩‍💻
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✅ Prevents us from feeling lonely 👀
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✅ Can help sharpen memory & cognitive skills 📝 - makes sense as by interacting with others allows us to train our brains 🧠
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✅ Will make you happier & less likely to become depressed 😄👍
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✅ & might even help you live longer!
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I cannot even emphasise enough how important interacting with others is as it is excellent for our 𝐛𝐨𝐝𝐲 & 𝐦𝐢𝐧𝐝‼️
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On the other hand, exercising is another amazing tool for our mental & physical health 🥳🏃‍♀️
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👟 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗜𝗡𝗚:
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✅ Improve your mood by releasing feel-good hormones that make you feel happy and give you more energy 💪 i.e. a win-win scenario!
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✅ It will help you manage stress 👀 as doing something physical releases cortisol❗️
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✅ It will also help you manage anxiety 😄
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✅ It should improve your sleep as you will more likely feel tired by the end of the day 😴
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✅ Reduces the risk of depression 🙌
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✅ You are likely to feel better about yourself which should improve your self-esteem ♥️
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As always, you should aim to 𝐁𝐀𝐋𝐀𝐍𝐂𝐄 these two things 🥳
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Personally, when I was at my worst:
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❌ It was during the first lockdown when we couldn’t really go outside much & the gyms were closed 🙈
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❌ I was struggling a lot with work & the whole WFH scenario 👩‍💻 - what I was doing was not optimal for WFH & this caused me unnecessary stress & anxiety to the point that I left.
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❌ Not much was going on & there was minimal social interaction - tbh having my cousin saved me ♥️
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This shows how important a mixture of both of these is 🏃‍♀️
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Make sure you take the time to look after your mental & physical health as it is bloody important!
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I hope you are all doing well ♥️
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HCS x

28/09/2021

𝗠𝘆 5️⃣ 𝗴𝗼𝗹𝗱𝗲𝗻 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗿𝘂𝗹𝗲𝘀 …
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Tb to when I used to go to the gym 👀 … I can’t wait to be back next week 💪
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So, what are, in my opinion, the 4 golden rules to see progress on your fat loss journey?
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✅ 𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐃𝐞𝐟𝐢𝐜𝐢𝐭 👉 this should be a given by now, as we all go on about it. But, quickly, as a reminder:
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It does not matter what diet you follow (keto, paleo, etc.), if you are not in a deficit, you are NOTE going to lose FAT❗️
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✅ 𝐃𝐞𝐬𝐢𝐫𝐞 & 𝐃𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐚𝐭𝐢𝐨𝐧 👉 you need to want to do it. It will probably be challenging at times, so if you are not determined to hit your fat loss goal, it won’t work! You need to want it enough & be determined to put in the work. This fits in the mindset side of things; you NEED to WANT it!
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✅ 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 👉 this is a very underrated but important point. You need to be consistent over a long period to see sustainable progress. It won’t happen overnight & if you are not consistent, you will either not make progress, or it will be very slow. You have to put in the work.
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✅ 𝐒𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 👉 these days, we always want to do things as quickly as possible, but slow fat loss tends to be better for most people. Crash diets tend to lead to binges & disordered eating + people tend to yo-yo back to where they started. By choosing a slow long-term approach, you can work on changing your habits and turn it into a lifestyle 💪
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✅ Track 👉 by tracking, I mean to track your progress in every aspect! Seeing your own progress is the best form of motivation. Track your:
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➡️ Workouts (weights you are lifting)
➡️ Body Measurements
➡️ Progress Photos
➡️ Weight (if you don’t become obsessed by this/affects you mentally)
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Those are the 5 golden rules according to me! I follow all of these when I am on a diet, and most of them always. I always have a goal I am determined to reach; I try to be as consistent as possible with the variables I can control at the time (nutrition, running, sleep, etc.). I lead a sustainable lifestyle by following the 80/20 rule & I track my progress!
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So, most of these are golden rules for any goal ♥️
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I hope you all have a lovely week!
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HCS x

27/09/2021

Carb loading ... 🍝

Before talking about carb loading itself, it is crucial to know that:

✅ Glycogen is the bodies most accessible & preferred form of energy (but it is not the only one).

👀 When glycogen stores run out (you hit what is known as 'the wall'), the body will turn to fat for fuel. Fat is less efficient, so we want to run Glycogen for as long as possible. This is the reason behind carb-loading ...

So, what is CARB LOADING?

It is the process of maximising your glycogen stores in preparation for a long endurance event (typically anything lasting longer than 90 minutes).

Carb loading will not make you faster but allow you to run better overall.

WHAT & WHEN should you EAT?

It cannot just be in one meal!

I am going to start around 3 days out from the race.

I'm going to aim for 85-90% of my food to be carbohydrate-based with little fibre.

A good number to aim for would be around 4 grams per pound of bodyweight. Make sure to keep fats & protein low. You don't want to overeat.

I am going to try and just eat the same food as I usually do but just carb-heavy, so lots of pasta, oats, bagels, etc. I don't want to change things up too much this close to the day!

Carb-loading will also allow your body to be more hydrated, as, for every gram of Glycogen, you store 3 grams of water! Meaning your body is both HYDRATED & FUELED, ready for RACE DAY!

I would say that if you have never carb-loaded before, don't do it for the first time before race day. Try it before, as we all react differently to these things!

Have you ever done anything like this before? 💬

HCS x

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26/09/2021

Last longish run (8 miles) ✅
Just over 6 days to go ...

It is mad how fast time has passed 🤯

I definitely don't feel 100% prepared as I missed several runs due to being ill & then isolating. But at the same time, I definitely wasn't as prepared as I am now when I ran the Marathon a few months ago.

So, I basically think it will be fine, but I am not expecting anything extraordinary, hahaha.

I also have pretty good mental resilience, which always helps!

Now, it is just about enjoying the week leading up to it & not overthinking it too much 🙈

I am going to carb load a few days before the race, but I'll talk about exactly what I am going to do in a post closer to the time, i.e. in a few days ✅

Then, next week I am going to start a hybrid program. A mix of running & strength training in the run-up to Christmas! And I will definitely do a few challenges in between! (I want to do the 4 x 4 x 48 👀)

What's your next challenge/goal?

I hope you have all had a lovely weekend 💜
HCS x

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23/09/2021

Let's chat about ONLINE FITNESS INFO...

Google is great for so many things but can also be detrimental.

In the case of fitness, there is so much wrong info. And if you are clueless, to begin with, this could lead to unhealthy habits.

Together with this, Google will tell you what you want to hear. E.g. if you type in: is keto the best way to lose fat? You will find lots of articles & transformations which claim it is the best. And if someone has 0 knowledge, they are likely to follow the information they find, especially if it says 'fast'. As with fat loss, people always want to do it as quickly as possible.

The problem also lies in that everyone is different, so different things work for different people. The best diet for YOU is the one you can STICK to LONG-TERM, i.e. is SUSTAINABLE.

Following a super restrictive diet such as KETO will help you lose weight, but can you SUSTAIN that LONG-TERM or are you just going to fall back into OLD HABITS?

That is the question you need to ask yourself.

I remember back in 2017 when I started going to the gym/losing weight. I spent hours researching how to 'tone up'.

Doing this led me just to do endless steps, cardio & eat a very restrictive diet.

Going down this rabbit hole led me to develop an ED.

This post is to WARN & hopefully STOP others from making the same mistakes I did, which ruined years of my life.

NOT everything YOU read is TRUE.

If a coach puts you on a very restrictive diet (unless you have asked for this), it is likely they either don't know what they are doing, or they just want a quick transformation to put on their website/socials to promote their online coaching.

👉 1st photo: I am just living my life, clueless about training & nutrition. I always ate pretty healthy but didn't know anything beyond that.

👉 2nd photo: I am underweight with an ED: 0 self-esteem, unhappy, unhealthy, cold all the time & rather desperate.

👉 3rd photo: was a few days ago & I would say I am now fully recovered & happy with where I am at. Fit & healthy, as shown by my last blood test! I am also now purely focused on performance rather than aesthetics 💜

HCS x

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I’ve been getting many questions recently about supplements, so I thought I’d make a quick video on it! ⠀ I also decided to move around whilst filming the video because if anyone is like me and has a short attention span, moving around makes it more variable and, therefore, more likely to capture attention for longer (at least that’s what I told myself 😂) ⠀ 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿: Supplements are supplementary, NOT necessary! ⠀ MyProtein does not sponsor me, but I think their products are good & very reasonably priced, which is why I use them as an example. ⠀ Have a lovely Friday 💜 ⠀ HCS x ⠀ • • • • • • ⠀ #supplements #foodsupplements #wholefoodsupplements #wheyprotein #grassfedwheyprotein #protein #myprotein #vitamind #fishoil #creatine #multivitamin #retrofitness #fitnessmotivationdaily #fitnessgirlmotivation #fitnessmotivationquotes #addictedtofitness #extremefitness #instafitnesss #instafitnessmotivation #instafitnessgirls #fitnessinspirations #beachbodyfitness #fitnessmotivational #fitnessmotivation💪 #instafitnessgirl #igfitnessdaily #fitnessgirlsonly #fitnessmotivationsdaily #fitnessmotivationgirls #girlpowerandfitness

Have you ever tried any of these products? What was your experience? I am interested to hear peoples thoughts ‼️ ⠀ It upsets me how people can spend so much money on these supplements, when they could just go to the supermarket and buy healthy food. In the end of the day these companies are selling lies to make a quick buck & I really think they’ve crossed the line by trying to sell them to children. ⠀ I’m surprised people still fall for them 🙈 ⠀ Hope you are all having a lovely week! ⠀ Much love 💗 HCS x ⠀ • • • • • • ⠀ #detoxteas #juiceplus #detoxjuices #cleansejuice #juiceoftheday #drinkclean #skinnyteatox #teamskinny #daretobefit #maxxslim #detoxteas #tealeaf #fattofab #fitfam #dailydetox #fituk #fatburnermega #choosehealth #healyourbody #mealreplacementshakes #healthierlifestyle #adaptogens #detoxyourlife #guthealthmatters

𝗖𝗮𝗿𝗯𝘀 𝗮𝗿𝗲 𝗡𝗢𝗧 𝗯𝗮𝗱 𝗳𝗼𝗿 𝘆𝗼𝘂! ⠀ Many people have developed a fear of carbs due to the amount of lousy information spread about them. There are people with a lot of influence, claiming that they will make you fat when the truth is they won't. The people are spreading this information to get a monthly paycheck. ⠀ 𝐖𝐡𝐲 𝐚𝐫𝐞 𝐜𝐚𝐛𝐬 𝐧𝐞𝐜𝐞𝐬𝐬𝐚𝐫𝐲 & 𝐛𝐞𝐧𝐞𝐟𝐢𝐜𝐢𝐚𝐥? ⠀ 𝟭. 𝗙𝘂𝗲𝗹 𝗦𝗼𝘂𝗿𝗰𝗲: most importantly, they provide glucose which is the bodies primary source of fuel --> They help fuel your brain, kidneys, heart muscles, and central nervous system. ⠀ 𝟮. 𝗥𝗶𝗰𝗵 𝗶𝗻 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝘃𝗶𝘁𝗮𝗺𝗶𝗻𝘀 & 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀 ⠀ 𝟯. 𝗙𝗶𝗯𝗿𝗲: they are a soluble & insoluble fibre source that aids in digestion & helps keep an individual full longer. ⠀ 𝟰. 𝗡𝗮𝘁𝘂𝗿𝗮𝗹𝗹𝘆 𝗹𝗼𝘄 𝗶𝗻 𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁𝘀 (linked to heart disease) ⠀ 𝙒𝙝𝙖𝙩 𝙢𝙞𝙜𝙝𝙩 𝙝𝙖𝙥𝙥𝙚𝙣 𝙞𝙛 𝙮𝙤𝙪 𝙙𝙤𝙣'𝙩 𝙚𝙖𝙩 𝙘𝙖𝙧𝙗𝙨? ⠀ - Firstly, I would like to highlight that it means cutting out an extensive range of foods & these could lead to binging in the future & could create a bad relationship with food. ⠀ - A carbohydrate-deficient diet may also cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies. ⠀ 𝗕𝗨𝗧 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿: ⠀ NOT all carbs are created equal! ⠀ 𝙒𝙝𝙤𝙡𝙚 𝙫/𝙨 𝙍𝙚𝙛𝙞𝙣𝙚𝙙 𝘾𝙖𝙧𝙗𝙨: ⠀ Whole carbs are unprocessed and contain the fibre found naturally in the food, while refined carbs have been processed and had the natural fibre removed or changed. ⠀ 𝗘.

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