Sarah Coates Personal Training

Let's be real, if you were crowned king or queen, you wouldn't settle for a measly salad to celebrate, right? 👑

So why should you treat yourself any differently on holidays and special occasions?

It's okay to indulge in the finer things in life, especially when it comes to food, so you might as well enjoy it to the fullest 🙌

Food shouldn't come with a side of guilt.

Whether you're celebrating a royal ascension or just having a fun day, you should never feel bad about what you're eating. Food is meant to nourish and satisfy us, not make us feel ashamed or guilty 🤩

So instead of thinking of food as a diet, think of it as a lifestyle.

A healthy lifestyle that includes indulgences in moderation. That means choosing whole, nutrient-dense foods most of the time, but also enjoying treats when you feel like it!

Because at the end of the day, it's all about balance ⚖️

So go ahead, treat yourself like royalty. Eat, enjoy, and live your best life 😁

Make a plan and follow through 💜

Last month having my workouts on the calendar really helped me feel motivated.

This month I am moving away from heaving lifting to circuit style training.

🍑I have two kettlebell circuits planned and two circuits using a barbell that I will cycle through this month.

First I will set a benchmark with each workout and then try to either increase the weight or complete it faster (with good form of course) any type of progress will be nice to track.

💪Celebrating small wins keeps me motivated.

The cardio day is when I teach an aerobics class so it is light in intensity but I am moving for the hour. If I am not teaching then it is a great day for a bike ride.

On the mobility day I will be working on my hips and shoulders to resolve some hip pain. And also to improve my posture for the upcoming wedding👰🏻‍♀️ (2.5 months left)

As someone who doesn’t like to have life all planned out (I tend to want to do things based on how I am feeling) I am enjoying following the plan while also allowing for flexibility when like is unpredictable.

Your plan is the lines on the road but you are still in control of the car

Let’s make a plan to reach your goals this summer 🚘

I’ve seen it all(and have been there before myself😌)walking into the gym with the best intentions, only to find themselves lost in a sea of weight machines and treadmills, unsure of where to start or how to progress.

That’s why I provide the best fitness plans around! 😁

Here are five reasons why you need one too:

1️⃣ Direction

It’s like having a roadmap. You know where you want to go, and the plan helps you get there efficiently.

2️⃣ Accountability

When you write down your goals and plan out your workouts, you’re more likely to stick to them. And when you have a trainer holding you accountable, you’re even more likely to succeed.

3️⃣ Balance

A good fitness plan should include a mix of strength training, cardio, and flexibility work. This helps prevent injury and ensures you’re working your body in a well-rounded way.

4️⃣ Tracking

When you have a plan in place, you can track your progress and see how far you’ve come. This is a great motivator to keep going.

5️⃣ A plan makes it fun!

When you have a plan in place, you can mix things up and try new exercises or workouts. This keeps things interesting and prevents boredom from setting in.

So, if you’re ready to achieve your fitness goals and have some fun along the way, it’s time to DM me!

Together we can create a plan and get it started!

You'll be smashing those goals before you know it 💪

When this client started she had daily pain and was very nervous of injuring herself.

By listening to her needs and taking things one step at a time we have built up enough strength and mobility to reduce the daily pain that made life so difficult.

Can’t wait to see how how strong and capable she becomes with all her hard work.

Every little bit counts we have made great progress with small deliberate movements.

To get the most out of your coach you need to find the right fit for you

Here are 5 things I do in my coaching business

🧑‍🏫 Educate clients on nutrition and healthy habits, such as eating whole foods, exercising regularly, and getting enough sleep.

📝 Help clients develop personalised strategies to achieve their goals.

♥️ Provide emotional and moral support to clients throughout their journey.

🤝 Guide clients through lifestyle changes, such as quitting smoking or reducing stress.

📈 Monitor progress and help clients adjust their strategies to ensure progress is being made.

If this sounds like what you need send me a message to find out more and if we are the right match for your goals

So, why is planning your workouts so important? Well, for starters, it helps you stay on track and avoid getting sidetracked by all of life's distractions!
When you have a set schedule for your workouts, you're more likely to stick to it and make it a habit 🤯

Sure, you could just wing it and hope for the best, but that's like trying to build a house without a blueprint

What's the best way to split up your workouts? Here's a foolproof plan: 
🛌 Start with one rest day per week (because even superhumans need a break). 
💪Then, split up your workouts by muscle group. For example, you might do upper body on Monday, lower body on Tuesday, core on Wednesday, and then mix it up with some cardio on Thursday.
🤸 Vary your workouts: Incorporating a variety of exercises and workouts into your routine can help keep things interesting and prevent boredom.
Of course, the key is to find a plan that works for you and your schedule. 
So, get planning and start building that fit and fabulous life you've always dreamed of!

Do you need my help curating the perfect workout plan? If you do just Dm me '📝' and I'll be happy to help!

I know the importance of setting goals and working hard to achieve them. 
And as April begins, I am excited to focus on my own fitness journey and take my health and wellness to the next level!
My goal for this month is to be consistant with healthy skills and routines.
I want to challenge myself with heavy Turkish get ups since they require strength and flexibility

I am also prioritising my nutrition this month, by keeping the fridge stocked and organized so salads and vegetables are easy to access when I am hungry or in a rush I won’t skimp on getting a variety of fresh veg

I know that what I put into my body has a direct impact on my energy levels, mood, and overall well-being, so I am being mindful of my food choices and staying committed to a healthy, balanced diet 🙌

Finally, I am making sure to take care of my mental and emotional health as well. 
Having items like my clothes and my water bottle ready for the next day smooths out my morning reducing stress and mental fatigue I tend to get around decision making. ( )

With these goals in mind, I am ready to take on the month of April with enthusiasm and energy, and to inspire my clients to pursue their own fitness dreams with passion and dedication!

Do you need help setting goals or routines send me a message I would love to help.

My mission is to help my clients achieve their fitness goals, whether it's weight loss, improved strength, or overall health and wellness.

I believe that everyone has the potential to transform their body and mind through consistent exercise and healthy habits, my role is to guide and motivate them on their fitness journey 🙌

I work with clients of all ages looking to improve posture and mobility creating customised workout programs that are tailored to their specific needs and goals!

I use a variety of training methods, including resistance training, cardio, and flexibility exercises, to help clients build strength, increase endurance, and improve mobility 🏋️

But my role as a personal trainer goes beyond just designing workouts. I also provide education and support on nutrition and lifestyle habits, helping my clients make sustainable changes that will enhance their overall wellbeing 🧘

I am passionate about fitness and the transformative power it has on people's lives.

My goal is not only to help my clients achieve their fitness goals but to also instil a love of exercise and healthy living that will last a lifetime 😁

I’ve got 3 coaching spots available for April Dm me to get started

I Love Kettlebell workouts.

For some of my clients they love HEAVY lifting. How strong they feel after beating their personal best on a deadlift or squat.

And others it is how great they feel after the session is over 🙃 

Find the thing you love and take good care of your body

☮️What do you love about exercise?

💟If you haven’t found it yet send me a message I would love to help you find the right fitness plan for you

Instead of meals on the fly and convenience foods. Have a your own plan you can follow. use your groceries wisely. More variety with less work !

Get organized and feel your best this year.

Planning meals has changed my life.

I have seen all types of diets succeed and fail but what works is being consistant and having a plan.

So if you are stressed about your meals.

Upset about wasted food.

Or trying to implement a new way of eating menu coaching is the next step.

Let me guide you through the process and build your owners manual to a stress free meal time.