Thrive Women's Health and Fitness, 4 Echidna Grove, Cowes (2025)

12/12/2024

These comparison shots highlight my journey over the past year or so. The first three pairs show the progress from about 10 months ago to now. The last photo is a throwback to nearly 4 years ago.

I've often been asked about my decision to build muscle and 'bulk up'. Well, there are lots of reasons..

Why Bulk?

Firstly, it’s crucial to recognize the negative impact of prolonged calorie deficits on our bodies. Additionally, I've always been conditioned to restrict calories, a mindset that's common among many women. This bulk has been a mental challenge, and despite being at my heaviest weight ever (excluding pregnancy and postpartum), I've never felt more confident and healthy. If you look at the last picture, this highlights my mindset for the majority of my life of trying to be as skinny as possible. But at this weight, I was ALWAYS tired, my cycle was whack, I couldn't conceive and I was no more confident than I am now. By increasing my calories, I have more energy and I'm able to train well and consistently even on very little sleep. My recovery and strength have improved, my cycle is more regular.

So, why do I love strength training so much?

Pure Enjoyment: I genuinely love the physical and mental challenge of lifting weights. It's akin to the passion marathon runners have for their sport. They embrace the pain and the reward, and it brings them happiness and pride.

Long-Term Health: Building muscle and bone strength is essential for longevity and quality of life.
By prioritizing strength training, I've not only transformed my physique but also improved my overall well-being.

Mental Health: It's MY time, which I don't get a lot of these days. It also clears my mind and gives me more focus.

12/12/2024

These comparison shots highlight my journey over the past year or so. The first three pairs show the progress from about 10 months ago to now. The last photo is a throwback to nearly 4 years ago.

I've often been asked about my decision to build muscle and 'bulk up'. Well, there are lots of reasons..

Why Bulk?

Firstly, it’s crucial to recognize the negative impact of prolonged calorie deficits on our bodies. Additionally, I've always been conditioned to restrict calories, a mindset that's common among many women. This bulk has been a mental challenge, and despite being at my heaviest weight ever (excluding pregnancy and postpartum), I've never felt more confident and healthy. If you look at the last picture, this highlights my mindset for the majority of my life of trying to be as skinny as possible. But at this weight, I was ALWAYS tired, my cycle was whack, I couldn't conceive, and I was no more confident than I am now. During this bulk, and now with maintenance I have so much energy (even with very little sleep), my recovery is so good even though I'm training hard and my strength has increased.

So, why do I love strength training so much?

Pure Enjoyment: I genuinely love the physical and mental challenge of lifting weights. I akin it to the passion marathon runners have for their sport. They embrace the pain and the reward, and it brings them happiness and pride.

Long-Term Health: Building muscle and bone strength is essential for longevity and quality of life.
By prioritizing strength training, I've not only transformed my physique but also improved my overall well-being.

Mental Health: It's MY time, which I don't get a lot of these days. It also clears my mind and gives me more focus.

07/10/2024

Pre-bulk vs end of bulk...

Bulking season is over and I'm now into the cutting phase..but I thought I'd share some of my thoughts of the journey.

This was my first experience with a "bulk" or "growth" phase, and to be honest, it was a bit of a mind f # at first. For most of my life, starting at the early age of around 10 or 11, I’ve been focused on losing weight, believing that eating less was the solution to my problems. While my relationship with food has significantly improved over the years, I was just starting to get comfortable with eating enough calories, and I still had good and bad days like most of us. Actively trying to gain weight was completely new for me. I’ve attempted to build muscle before, but that was always while trying to keep fat off. I did gain weight during my pregnancies, but even then, I wasn’t consuming nearly the amount of calories I did during this bulk phase even while pregnant with the twins!

Adjusting to this was definitely a challenge. However, my workouts have improved, my strength has increased, and I've seen noticeable changes in my physique! I'm glad I've tried this!

Photos of end of cut to come...

03/10/2024

Breakfast 🤤 I was craving some good fats...

Omega-3 fatty acids offer many health benefits, including

1. Heart health
2. Brain function
3. Inflammation reduction
4. Mood regulation
5. Skin health
6. Supports foetal brain development through pregnancy

They may also help alleviate some symptoms of PMS or PMD, such as

1. Supporting blood sugar stability, which helps with those cravings
2. Helping inflammation and pain
3. Supporting mood regulation

02/10/2024

Check out this Gut Health, low-fat potato salad. Not only is it delicious, but it's GOOD for you. Each serve only has approximately 1.4g of fat, 16.7g of protein, 42g of carbohydrates, and 7g of fibre.

By cooking your potatoes, allowing them to cool and eating them cold, you increase their resistant starches..

Benefits of resistant starch include:

1. Improved Gut Health: They promote the growth of beneficial gut bacteria, enhancing gut microbiome health.

2. Better Blood Sugar Control: Resistant starch can help moderate blood sugar levels by slowing down digestion and absorption of carbohydrates.

3. Increased Satiety: They can enhance feelings of fullness, which may aid in weight management.

4. Enhanced Nutrient Absorption: Resistant starch can improve the absorption of certain minerals, like calcium and magnesium.

5. Potential Benefits for Colon Health: Fermentation produces short-chain fatty acids (SCFAs), which may reduce the risk of colon cancer and improve overall colon health.

Foods high in resistant starch include cooked and cooled potatoes, green bananas, legumes, and whole grains. Resistant starches can be particularly beneficial during the late luteal phase too, ladies.

DM for the recipe 👏

18/08/2024

**Client Spotlight**

Meet Steph

Steph began personal training with me just over five months ago, with her main goals to improve her overall health and strength.

Over these months, Steph has shown amazing dedication and hard work, and it has paid off. Initially, Steph was doing bodyweight sit-to-stands from a bench as she couldn't squat, had difficulty with hip hinges, and couldn't safely perform lunges.

Now, she's squatting with excellent depth and technique on the machine, performing deadlifts, and even walking lunges. She's a star!

Check out the pictures of Steph’s first barbell deadlift and machine squat!

15/08/2024

**Client Spotlight:**

Meet Gemma

Gemma began training with me while she was pregnant. During that time, we focused on exercises to support her during childbirth and the early postpartum period. After bubs was born and she received her doctor’s approval, we resumed training as soon as she was ready.

The photos above show Gemma approximately 7 weeks postpartum and again around 4.5 months postpartum.

Training during pregnancy significantly prepared Gemma for a smoother postpartum experience. Her dedication from the start has truly paid off. 👏 💪

09/08/2024

Here at Thrive, we currently have the following time slots available for 1:1 and 1:2 personal training in our private studio located in Cowes.

If you are an existing client who wants an extra session or a new client looking to start your health and fitness journey, jump on to our website at www.thrivewhf.com or shoot us a DM via Instagram to book in today!

14/07/2024

How many of us have had days like the untracked example? Especially those working in an office environment or living a busy lifestyle.

Even when you think you're not eating a lot, your calories can blow out, and your macro's can be unbalanced. A difference of almost 400 calories a day potentially adds up to an extra 2800 a week. There is also a significant difference in macro's and fibre in these diets. If you're struggling to meet your health goals, this could be why.

Monitoring your food intake can be an essential part of achieving health goals like weight loss or muscle gain. While some may label food tracking as 'disordered eating,' it ultimately depends on the mindset and approach you take.

When done mindfully, tracking can help you:

1. Better understand nutrition: It promotes understanding of portion sizes and nutritional content, helping you make informed choices.

2. Balance Macronutrients: Monitoring helps ensure you're getting the right balance of carbs, proteins, and fats.

3. Stay Accountable: Tracking progress can motivate you to stick to your goals.

However, if it leads to obsessive behaviours or stress, it might become counterproductive. The key is to maintain a healthy relationship with food and use tracking as a tool, not a source of anxiety. Striving for better health isn't a disorder; it becomes problematic only when it negatively impacts your well-being.

05/07/2024

Stay on track this winter with these helpful tips..

1. Stay active

When it’s cold outside and dark so much of the day, it really can take a toll on our motivation. That’s where discipline and accountability through coaching can really help us stay on track with our goals and to keep us healthy and moving through the winter months! At Thrive, we offer a range of services to suit different lifestyles. As part of our coaching packages, we provide at home workouts to accommodate busy schedules and to supplement in person sessions. Layering up with warm clothing and going for brisk walks can also be invigorating and help you get some fresh air.

2. Look after your immune system

Maintaining a balanced diet rich in fruits, vegetables, and whole grains will support your immune system during the colder months. Consider supplements such as Vitamin D, C, and zinc, which may help support your immune system as well.

3. Stay hydrated

Remember to stay hydrated, as it's easy to forget to drink water when it's not hot outside.

4. Prioritise sleep and mental health

Lastly, prioritise getting enough sleep and managing stress through mindfulness practices or hobbies you love, as these are crucial for overall well-being.

Visit thrivewhf.com for more information..

02/07/2024

DM to start your health journey today!

14/06/2024

A little bit of Friday night fun at Thrive...

I love helping my clients be role models of health for their kids.

Thrive Women's Health and Fitness

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