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Start your Fitness journey with SHAPED4LIFE

*ONLINE FEMALE COACHING
*ONLINE & F2F BIKINI POSING

06/12/2024

Posted • .shaped4life Free Edu Group 🤓

Years ago, when I was getting into more serious training, learning about nutrition and then competing, I wish there was more information and knowledge I could just get easy access to. So, I think this is going to be useful for many of you, who are out there trying to improve themselves on daily basis and achieve your fitness goals. This group has been active since March this year and it’s growing 📈

👀 If you join the group, keep an eye on
Tuesday Tips & Friday Flex Tutorials 💪🏼

Any topics you would like me to cover, feel free to comment below or drop me a message 💬

M xco.uk

03/05/2024

Posted • .shaped4life ⭐️ Posing Client Feedback ⭐️

Are you feeling nervous about your first posing lesson? Everyone does! And I’ll make sure the nerves goes away in the very first 5minutes of a session with myself 🫶🏼

And if you prefer to pose with a group, follow we do posing seminars on monthly basis! 👠

Marta x
co.uk

05/03/2024

Posted • .shaped4life 🩸 TRAINING AROUND YOUR MENSTRUAL CYCLE 🩸

The menstrual cycle consists of 4 different phases, and understanding these phases can help you with planning your training routines, and when to push harder or when to pull back.

1. Menstrual Phase (Day 1-5): This phase is marked by the shedding of the uterine lining. Some women may experience cramps and fatigue during this time. It’s generally recommended to focus on lighter workouts.

2. Follicular Phase (Day 3-14): This phase occurs after menstruation (or even overlap with it) and is characterized by the maturation of the egg in the ovaries. Energy levels tend to increase during this phase, making it a good time for more intense weight training. You can focus on strength training exercises, high-intensity interval training (HIIT), and more challenging workouts.

3. Ovulation Phase (Day 15-16): This is the most fertile phase of the menstrual cycle and occurs when the mature egg is released from the o***y. Energy levels remain high during this phase, so you can continue with your regular weight training routine or try more challenging workouts.

4. Luteal Phase (Day 16-28): This phase splits into early and late phases and occurs after ovulation, it lasts until the start of the next menstrual cycle. Progesterone levels increase, which may lead to fatigue and bloating in some women. It’s recommended to focus on moderate-intensity workouts and include exercises that promote relaxation.

But, we are all different and if you feel like still training hard and pushing yourself in your late luteal phase, go for it!

It’s important to listen to your body and adjust your workouts based on how you feel during each phase of your menstrual cycle.

Some women may experience more significant changes in energy levels and mood, while others may not notice much difference.

Hope that helps! 💪🏼

Marta xco.uk

05/02/2024

Posted • .shaped4life My
2017 vs 2023

♥️ We all have started somewhere..

Thought I could share some thoughts after chatting to one of my clients who struggles to get into gym and change her approach.. 💭

🏋🏻‍♀️ With my fitness journey starting in 2013.. My training wasn’t perfect then, my nutrition wasn’t perfect, my consistency, recovery and sleep neither.. but, I was getting better, every single year. And, I wasn’t even thinking about stepping on the stage for the first 2 years of getting into the gym, just stayed focused on showing up each day.

👉🏼Remember, it’s never going to be perfect and you need to embrace that fact instead of waiting for that ‘perfect’ moment to start. Whatever it is.

🕰️ You just need to be focused on smaller goals, keep learning and improving. Discipline and motivation are just side effects of the work you put in consistently over time.

❌ No perfect timing, no perfect circumstances. Just start doing what you feel like you should be doing and go from there..

✨act
✨learn
✨grow
✨improve
✨repeat

I used to have ALL or NOTHING mindset. This then changed to NOT ALL, BUT BETTER than YESTERDAY.

📲Work with me by dropping me a message ‘COACH’

Marta x shaped4life

25/11/2022

Happy Black Flex Friday! 💪🏼🖤

20% OFF bikini fitness posing lessons in person and online (NPC, PCA, UKBFF).

Drop me a message ‘BLACK FRIDAY’ and let’s get you booked in.

Posing session needs to be booked in December 22’ & January 23’ time only

👉🏼In person at 𝙇𝙄𝙈𝙄𝙏𝙇𝙀𝙎𝙎 𝙁𝙄𝙏𝙉𝙀𝙎𝙎 𝘾𝙐𝙈𝘽𝙀𝙍𝙉𝘼𝙐𝙇𝘿]
1x60mins £50 -> £40
1x40mins £40 -> £32
1x30mins £30 -> £24

👉🏼Online via zoom or WhatsApp
1x60mins £40 -> £32
1x40mins £30 -> £24
1x30mins £25 -> £20

Offers valid until Cyber Monday.

Marta x ifbb
𝙇𝙄𝙈𝙄𝙏𝙇𝙀𝙎𝙎 𝙁𝙄𝙏𝙉𝙀𝙎𝙎 𝘾𝙐𝙈𝘽𝙀𝙍𝙉𝘼𝙐𝙇𝘿]

08/11/2022

I have been there. Now I can help you.

2017 - > 2022.

👉🏼Just because it takes time, it doesn’t mean it’s not worth it.

When we talk about motivation, mindset and hard work, either in business, or relationship etc., I feel like it’s easier to compare it to results in bodybuilding and sport in general. That’s because you can clearly see the transformation and results, but you can’t see what’s behind it and how much effort and mindset work has been put in.

What I want to say is, whatever you do, and whatever your dream is, don’t stop only because it’s taking you longer than you thought.

You could spend all those weeks, months and years working hard, learning, meeting obstacles but appreciate small wins.. Or.. you could just keep dreaming and thinking what if..

So-the question is, what is your dream? And are you willing to go and work for it? You might be disappointed many times, but at least you have tried.

My biggest fear? Not using my full potential. What’s yours?

📲Need help in reaching your goals? Drop me a message!

29/10/2022

Hey all the current and future bikini girls! 👙

🔑 The key to becoming flawless on stage is starting your posing practice early.

👠 If you're a first timer or an experienced athlete you should all be posing throughout your improvement season which means that your practice never stops and becomes a habit.

✨ I believe my experience, achievements, working with different coaches and stepping on different stages throughout the years, makes me a someone who can help you with your presentation (Swipe left to see my experience & achievements).

Book your posing session and chose from:

📌One to one at
📌Online Posing via Zoom or WhatsApp

Marta xifbb

24/10/2022

👋🏼Attention!

We already run our weekly b***y camps, so it’s time to add an extra class with focus on upper body because it’s not all about the glutes 🙌🏼

👉🏼What is the Upper Class?
1hr of training (circuit type) session with bodyweight exercises as a warm up and resistance exercises (including back, shoulders, chest, arms & abs), and additional stretching at the end.

👉🏼Who is it for?
Anyone who wish to get stronger and fitter (women and men, beginners to advanced), burn extra calories and progress with the weight training.
👉🏼4ppl minimum to make it happen, 10ppl max.
👉🏼£10pp

📲Wanna join? DM ‘class’ or comment below !

Marta xifbb

11/10/2022

Since yesterday was World Mental Health Day, thought I could leave here few tips on how take care of your mental health IMO.

👉🏼As much as taking care of physical health is important, mental health is something we forget sometimes about or simply don’t know how to improve it.

👉🏼Remember, it’s good to talk about the way you feel, it’s good to express emotions. You might find people who feel exactly the same, and that will make you feel better, that you’re not alone.

👉🏼And the best advice I could give you?

Find a PASSION/HOBBY something what will keep you busy, something you might start working on and seeing the results. Something what could stops you from overthinking and keeping focused on creating and improving.

Need a chat?
I’m here 👊🏼

Marta x

03/10/2022

👉🏼It’s all about portion control.

Are you cooking dinner for your family? Or maybe just yourself and your partner? You know you can eat the same things all together to make it easier when comes to healthy and balanced eating?

Let’s say you don’t want to track your calories. That’s fine, as long as you know how much you eat.

You can eat intuitively, by:
•making sure your protein and veg portions are bigger than the carbs & fat portions,
•knowing approximately how much calories certain foods contains,
•drink a glass of water with your meal or just before to aid digestion and feeling fuller,
•eating slowly and stop eating when you’re full.

It’s obviously all depending on your goal, lifestyle etc. but generally men needs and burns more calories than women (yes so unfair 😜)
So give your partner a bit more carbs 😉

📲need help with your nutrition? DM me 🙌🏼

Marta xifbb

28/09/2022

👉🏼12 WEEKS CHALLENGE

Looking for 5 women who are willing to transform their bodies and mindset in 12 weeks leading to Xmas.

If you want to change your eating habits, lose up to 14lbs, get fitter and stronger, drop me a message and we can get started.

👉🏼£30per week you could easily spend on takeaway, or-invest in yourself and your wellbeing. It’s your choice.

👉🏼What’s included?
*welcome pack with all essential information
*flexible, macro track friendly nutrition plan
*training plan (either at home or gym)
*weekly check ins via What’s App
*24/7 support when needed

👉🏼Challenge starts on the 3rd October.
Enquiry must be send by Friday 30th.
£120 paid every 4 weeks.

👉🏼What stops you from making a decision?
Maybe we could find a solution.

Drop me a message, if interested.

Marta x
Online Coach, Personal Trainer & Bikini Fitness British Champion 2022.
ifbb

27/09/2022

goes to Christina and her 8 weeks transformation here.

In total weight loss of 7kg in 12 weeks ⭐️

We worked mainly online which allowed us to control all aspects of the process, like:
👉🏼weight control
👉🏼sleep quality
👉🏼quality of training
👉🏼diet adherence
👉🏼menstrual cycle
👉🏼hunger, mood and stress

Unfortunately we had to stop the prep for the first show to prioritise health, but I know that Christina will be back better and stronger as she doesn’t give up easily 🙌🏼

📲Interested in working with me? Either to prep for your first show or just change your physique?? Drop me a message’COACH’ to get started from only £35per week!

Address

Glasgow

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 7pm
Saturday	8am - 2pm

Telephone

+447706270649

Website

http://www.shaped4life.co.uk/

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