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MotivateME

Looking for free health and fitness tips? Look no further! We share our favourite exercises, recipes and general healthy tips - thanks for the follow!

We offer a range of tools and services to help you get your ideal body. Here's a brief description of what Motivate Me do:

10 Day Body Cleanse Detox
Who's it for: Everyone
What’s the purpose: ALL our programmes start the 10 Day Body Cleanse Detox. This is designed to clean out all the toxins we have in our diets; everything from sugar, refined foods, alcohol to caffeine! It's to get all your internals working optimal in readiness for the programme

12 Week Lifestyle Programme
Who's it for: Women and Men who don’t have access to a gym
What’s the purpose: This is for those who either don’t go to the gym or lead a busy lifestyle or haven't got much time to train. It incorporates clean eating plan and home training; anything from a home workout DVD to a jog outside. It comes with a recipe book with over 60 different dishes to keep things interesting. You will train 4 times a week for 30 minutes per session and eat 6 times a day. This is advised for those who are not looking to go too extreme too soon on the nutrition and training side.

8 Week Project Bootyful
Who’s it for: Women who have access to the gym or own a pair of dumbbells at home
What’s the purpose: Project Bootyful is designed not just for getting in shape, it’s for ladies who want a sexy curvy body…Think J Lo and Kim K and want to also be feeling nice and slim and most importantly healthy. When you are healthy on the inside, it shows on the outside and everything in this programme is designed around helping you look and feel your best. It’s all about Booty, beauty and health. The training sessions are designed for legs, bum and tum and the nutrition is all about that healthy glow in your skin, hair and nails.

12 Week Muscle Shred Programme
Who’s it for: Men who are looking to add lean muscle who have access to a gym. This is for every male except those who are hard gainers (think Bruce Lee’s physique)
What’s the purpose: The muscle shred is designed to add lean muscle mass to your body at the start of the programme then shred down to a ripped look towards the end. This is all about getting a muscular defined physique and is what you would see a physique competitor follow on the lead up to a competition. Training includes a blend of heavy weights, drop sets and cardiovascular 4 times per week

12 Week Mass Muscle Programme
Who’s it for: Men who are looking for extreme mass or are hard gainers (Ectomorphs) who have access to a gym. What’s the purpose: The Mass Muscle programme is designed to help those who are looking to add serious mass or for those who struggle to put on weight / muscle size. This is about training heavy and avoiding cardiovascular work in order to grow. It incorporates a nutrition plan that is designed to give you gains without adding fat.

12 Week Gym Bunny Programme
Who’s it for: Women who are looking for that toned and lean took who have access to a gym. What’s the purpose: The Gym Bunny Programme is designed to help those ladies that are looking to get lean and toned all over body condition. This is a combination of weight training, cardiovascular work and clean eating. This programme is designed to give you prolonged results and make everything firm.

03/01/2023

Did you know?

Regular physical activity can help to improve your sleep quality.
Exercise can help to tire out your muscles and make it easier to fall asleep, and it can also help to regulate your sleep-wake cycle.
In addition, physical activity can help to reduce stress and anxiety, which can also contribute to better sleep.

Aim to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

How many times a week do you currently commit to working out?

02/01/2023

Working out your entire body is a smart way to stay healthy and physically fit.

Why not make it a game with a pack of cards?

Not only does it contribute to lean muscle mass, but it can also improve strength, coordination, and mobility. 🧘‍♀️

Full-body workouts also bring the bonus of higher levels of post-exercise endorphins that help improve mood and general well-being.

Regularly engaging in full-body workouts can even help burn excess calories and promote weight loss.

So why not make an effort to give your body the workout it deserves with a full body routine? Your whole self will thank you for it! 👈

Who's game? Comment 'ME' below

18/11/2021

THE FAT LOSS PYRAMID

Are you focusing on the wrong thing when it comes to your fat loss goals.

There's an old saying, "You can't out train a bad diet" and it's absolutely true.

When you understand the most important aspect to reducing body fat is your nutrition, that's when you see everything change.

I speak to many people who lack the basic nutrition knowledge and this is why we provide all our clients with our Healthy Body & Mind Project.

Comment what area(s) you need to improve? ⬇️

02/11/2021

"I WANT TO LOSE WEIGHT"

STOP RIGHT THERE!! 🚫

You don't want to lose weight, you want to release body fat!

Here's where I see many people go wrong 👇

They crash calories too extreme (below 1200 calories a day would fall into that category).

They step on the scale and celebrate their weight loss, however, what they may not realise is that they've lost some muscle mass.

The more muscle you lose through crash dieting, the slower your metabolism becomes.

So when returning to old eating habits, they gain it back and some more... This is the typical Yo-Yo diet!

Here's my recommendation 👇

1. Work out your total required calories to stay the same: tdee calculator . net
2. Minus off 500 calories
3. Track using MyFitnessPal
4. Incorporate resistance training (weights or body weight)
5. Stick to single ingredient foods at least 80% of the time
6. Track inch loss not weight loss. Tape measure & pictures are your go to tracker!
7. Keep hydrated (2-3 litres minimum)
8. Sleep 7-9 hours
9. Practice meditation / mindfulness 10 minutes a day
10. BE PATIENT (1-2 lbs fat loss per week IS TYPICALLY)

Don't wait for another Monday to begin and remember, it's not how fat you get there, it's how long you stay there for that determines success

30/10/2021

As type 2 diabetes continues to spiral out of control, I feel it's an important topic to discuss.

Currently, 4.7 million people are living with type 2 diabetes. By 2030 it is predicted this number will rise to 5.5 million.

The dramatic increase in obesity rates is the main driver behind so many more people living with Type 2 diabetes in the UK.

The good news is, type 2 can be reversed or avoided all together through lifestyle choices.

If you found this video useful, please give it a like or comment below to help spread the message ❤️

27/10/2021

𝗪𝗵𝗮𝘁’𝘀 𝗧𝗵𝗲 𝗧𝗵𝗶𝗻𝗴 𝗪𝗶𝘁𝗵 𝗟𝗲𝗮𝗳𝘆 𝗚𝗿𝗲𝗲𝗻𝘀?

To green or not to green, that is the question...

And well, while many people tend to primarily choose meats and organs for their nutrition plans, the truth is that leafy greens still have plenty of viable nutrients, such as:

1. Antioxidants, beta-carotene, lutein
2. Folate, Vitamin K
3. Fiber
4. Potassium
5. Flavonoids and carotenoids

Do YOU consume your greens and what’s your favorite?

Comment down below!

30/03/2021

Have you fallen into the 'ALL OR NOTHING' cycle before…?

I see this all too often!

Here's a clue...
"I'll start on Monday"
"I'll start in November"
"2021 is my year"

Here's a thought, why not start NOW and accept that there is always going to be a birthday, a wedding, a Christmas, and a holiday!

⠀
Instead of trying to be perfect, try to be consistent…👇
⠀
🚴 Work out ‘most’ days instead of ‘every’ day…
⠀
🍎 Eat right ‘most’ meals instead of ‘every’ meal…
⠀
🍔 Cut out ‘some’ junk instead of ‘all’ junk and look for healthier alternatives…
⠀
📈 Get ‘back’ instead of ‘giving up’ after a bad day…
⠀
PLEASE…move on from the ‘all-or-nothing’ mentality.
⠀
And remember…
⠀
Consistency beats perfection every single time. 💯

Who's with me?

25/03/2021

Here's why!

Fast weight loss is like running down a mountain and expecting to arrive at the bottom unharmed.

Yes, you get there quicker, however, you've damaged your metabolism & metabolic rate during the process.

What I coach my clients is sustainable, enjoyable, and balanced.

Next time you start a diet, think body composition change (inches) NOT weight loss (scales).

Comment '𝙁𝙊𝙍𝙈𝙐𝙇𝘼' if you would like the exact formula to work out your specific calories.

Comment '𝘾𝙐𝙎𝙏𝙊𝙈' if you would like a custom meal plan designed for you.

25/03/2021

24/03/2021

This is the SECRET to FAT LOSS, let's keep it simple

☑️ Controlled Calorie deficit - TDEE minus 500 cals
☑️ Eat whole foods - Single ingredients at least 80% of the time
☑️ Limit processed foods - Don't believe the 'Healthy Living' labels on the packaging
☑️ Stay hydrated - 2 to 3 litres a day
☑️ Sleep - 7-9 hours
☑️ Manage stress - Meditation or Exercise

Unfortunately, here's the reality!

Most know what to do, they just haven't created the right habits to sustain a healthy balance.

Most people look at a diet as an finite game, it has a finish date which is typically tied to a goal weight and then default back to habits that got them there in the first place.

I encourage you to look at your nutrition as an infinite game, the name of the game is to remain healthy, energised & disease free... Surely that sounds more appealing than abs 👍

Now although we cannot guarantee that we can remain disease free, we can all agree that we can significantly improve our chances through our lifestyle choices.

My belief is that we don't need another diet, we need to make fundamental habit changes that allow us to enjoy life whilst making progress.

Thoughts?

19/03/2021

Which one is it?

Keto, Intermittent fasting, 5:2 diet, Weight Watchers, Paleo...

Or is it something groundbreaking!?!

I'll let you into a little secret. It's one that no influencer is talking about right now! ;-)

I hope you enjoy it!

Thoughts?

03/02/2021

7 Reasons To Love Dark Chocolate 🍫

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc.

The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Chocolate comes from cacao, which is a plant with high levels of minerals and antioxidants.

The healthiest dark chocolate contains a cocoa percentage of 70% or higher, which provides more antioxidants and health benefits.

Which one do you go for, comment below ⬇️

1 = 70% dark chocolate
2 = 85% dark chocolate
3 = 90% dark chocolate
4 = 100% dark chocolate
5 = I can't stand dark chocolate 🤮

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What is MotivateME?

The Start of something unique

It's not just another diet with an end date

This is your lifestyle plan.

Are you sick of fad diets and quick-fix solutions? This is why MotivateME exists, we won’t promise you the next miracle pill or restrictive diet.

We like to say "It's not how fast you get there, it's how long you stay there for that determines success" that's the MotivateME way!

How does it work?

What is MotivateME... What we stand for:

Unlike crash diets, we don't promise you rapid weight loss as this is damaging your metabolism.

When you crash diet, your body breaks down lean muscle which reduces your basal metabolic rate (calories burnt for your body to function).

Remember, the goal isn't to lose weight, it's fat loss and inch loss whilst retaining lean muscle, otherwise known as body composition change.

We like to say "It's not how fast you get there, it's how long you stay there for that determines success" That's the MotivateME way!

Here's what you get for FREE with MotivateME:

1. A personal coaching app - This app will walk you through working out your calories, tracking your measurements, support you with tips and motivation through push notifications on your phone for the first 30-days

2. Recipes delivered directly to your phone - The shopping list, who to make it and the full macro & calorie breakdown

3. Over 50+ family-friendly healthy recipes - If the recipes delivered to your phone are not for you, no problem. You will find a range of recipe packs in our files section

4. Support & Accountability Community Group - We have both a Facebook & LinkedIn community support group so you and feel supported and inspired alongside your journey

5. 10 Day Supercharge-Plan - We start here! We have created a full-body detoxification plan to set your body up for success. This is to remove toxins that are playing havoc with your health and causing inflammation in your body.

FINALLY! The Complete Body Transformation System That Accelerates Fat Reduction, Improves Muscle Tone And Promotes Lean Body Composition.

In Just 3 Easy Steps!

1. Select The Body Transformation System that fits your budget and lifestyle goals (See the video below for an overview)

2. Get exclusive access to one of six of our 12-week workout plans via our award-winning app

3. Pick your wholefood nutrition plan desired in alignment with your calorie targets

What to expect for results:

We guarantee you will achieve 1-2 lbs of fat loss (not weight loss) per week

1 - 3% reduction of body fat per month

1 - 2 inches around the waist per month

Most people exceed my expectations, however, the goal should set at no more 2 lbs a week whilst building/maintaining lean muscle mass, significantly improving energy levels and overall health.

To learn more, complete our health assessment and one of the MotivateME team will be in touch: https://forms.gle/Wiq7weZRKWW4Camt8

03/01/2023

02/01/2023

18/11/2021

02/11/2021

30/10/2021

27/10/2021

30/03/2021

25/03/2021

25/03/2021

24/03/2021

19/03/2021

03/02/2021

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What is MotivateME?