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In today’s fast-paced world, stress can feel unavoidable. But what if your workout could be your secret weapon? It’s not just about burning calories or chasing aesthetics. Exercise is one of the most effective tools for managing stress , improving mood, and building emotional resilience. Here’s how. OK, now I’m not saying exercise is a magic fix for everything — because it’s not. But speaking from my own experience, it can make a huge difference to how you feel, especially when life gets overwhelming. Sometimes, just stepping into the gym and being around other people is enough to shift my mindset. Even if I didn’t feel like going, I rarely regret it once I’m there. The endorphin boost from training is real , it lifts your mood, gives you energy and reminds you that you’re doing something positive for yourself . Having goals, pushing yourself physically, and working on your health creates a sense of purpose. Plus, you might make new friends, feel supported, and find an escape from the chaos of day-to-day life. To be honest? I get a little cranky if I don’t get my fix! Even a quick 20-minute workout can make the world of difference. As they say: no workout is a bad workout — just show up. Exercise Reduces Stress Hormones When you move your body, especially with moderate to vigorous exercise, your brain starts to regulate cortisol (your primary stress hormone). At the same time, it increases endorphins —your natural mood boosters. Result? You feel calmer, more clear-headed, and in control. “Movement isn’t just medicine for the body—it’s therapy for the mind.” It Improves Sleep (Which Helps Stress Too) One of the first things to suffer during stressful times is sleep. Exercise helps regulate your circadian rhythm, improves sleep quality, and reduces the time it takes to fall asleep. Even 10–30 minutes of movement during the day can lead to deeper, more restorative rest—helping you wake up less anxious and more refreshed. It Builds Mental Resilience Strength training and structured cardio aren’t just physical. They teach discipline, focus, and delayed gratification —skills that translate to emotional resilience. Showing up for your body consistently gives you a sense of purpose and control, even when life feels chaotic. It’s Mindful Time Away from Screens Whether it’s a walk outside, a strength session, or a mobility flow, exercise forces you to disconnect —from screens, emails, and the mental chatter. This creates a buffer zone for your nervous system, making it easier to switch off fight-or-flight mode and drop into calm. You Don’t Need to Do Hours – Just Start The good news? You don’t need intense HIIT workouts or long gym sessions to get the stress-busting benefits. Try: 🏃‍♀️ 15–30 mins brisk walking 💪 Resistance training 2–3x/week 🧘‍♂️ Gentle mobility or stretching 🚶‍♀️ Desk breaks + steps throughout the day Consistency > intensity when it comes to managing stress. Whether you’re a busy mum, dad, teacher, or juggling a million things. Give yourself that time to move your body, learn something new and focus on you is powerful. Final Thoughts You don’t need to wait until you’re “less stressed” to start exercising. Start moving, and the stress starts to shift. This is about more than fitness. It’s about reclaiming calm, clarity, and confidence—one session at a time. 📩 Want a simple workout routine to help manage stress? DM me “STRESS PLAN” and I’ll send you a free 15-minute movement guide you can do from home. So no, it’s not a cure-all… But it might just be the reset button you didn’t know you needed. Read more Blog posts HERE

Master Eating a High-Protein, Macro-Balanced Diet If you’ve ever tried to stay on top of your nutrition while running between work, training, and real life, you’ll know it’s not easy. I’ve been there myself, hungry between clients and grabbing something quick, hoping it fits my macros. The truth is, eating well on the go doesn’t have to mean bland chicken and rice or skipping meals altogether. With a bit of planning and the right swaps, you can fuel your body properly., Hit your protein targets and stay consistent, even when you’re busy. This guide shares practical tips and real UK-based meal ideas to help you master high-protein, macro-balanced eating wherever your day takes you. Why Prioritise a High-Protein, Macro-Balanced Diet Getting the right balance of protein, carbohydrates, and fats is about more than numbers. It’s about energy, recovery, and control. Protein: Keeps you full, supports lean muscle, and helps recovery. Carbohydrates: Fuel physical performance and focus. Fats: Essential for hormone health and sustained energy. When you get that balance right, you’ll notice more stable energy, fewer cravings, and better results from your training.Top Tips for Macro-Friendly Eating on the Go Top Tips for Eating Well on the Go 1. Plan Ahead Even ten minutes of prep makes a huge difference. • Pre-pack meals or snacks the night before. • Use an app like MyFitnessPal to pre-log your day so you can see where your protein lands. 2. Always Have a Backup Snack Keep high-protein options with you so you’re never caught off guard. • Protein bars (Grenade, Fulfil, or Barebells) • Boiled eggs, Greek yoghurt pots, or Babybel Light • Mixed nuts or beef jerky (watch portion sizes) 3. Make Smart Supermarket Choices Most UK supermarkets make it easy now: • Tesco / Sainsbury’s: Chicken breast slices, cottage cheese, or low-fat Greek yoghurt. • Meal deal hack: Chicken sandwich + yoghurt pot + water — choose protein-heavy, skip crisps. 4. Fast Food Done Right You can eat out without derailing your goals. • Pret / Greggs / Subway: Look for grilled chicken or tuna options. • Add salad or veggies, skip sauces, and you’ve got a macro-friendly meal. Quick Ideas for Busy Days Breakfast on the Go Overnight oats with whey protein — ready in minutes. Egg muffins — bake a batch and grab two each morning. Lunch Chicken & quinoa salad — protein, carbs, and colour. Wraps or meal pots from supermarkets with a lean protein base. Snacks Babybel Light with oatcakes Protein bar or shake Hummus and veggie sticks Staying Consistent When Life Gets Hectic Consistency is the hardest part — but it’s also where results happen. Batch cook once or twice a week: Grill chicken, roast veg, cook rice or sweet potatoes — mix and match for quick meals. Keep a “snack kit” in your bag or car (nuts, tuna pouches, protein bars). Hydrate properly: Dehydration often feels like hunger — aim for 2–3 L water daily. Remember, balance beats perfection. A less-than-perfect choice is still better than skipping meals or grabbing whatever’s closest. Want More Help Staying on Track? I’ve created an exclusive UK-based eBook to take this further — packed with ready-to-eat supermarket finds, macro-friendly fast-food options, and simple meal-prep recipes designed to fit real life. Inside, you’ll get: ✅ UK supermarket and café protein picks ✅ Quick high-protein breakfast and lunch ideas ✅ Smart snack swaps that actually fill you up ✅ Printable food log and checklist Make balanced eating simple, sustainable, and stress-free — wherever your day takes you. 👉 (coming soon)

Why Online Nutrition Coaching? Most diets fail because they aren’t built for you . They are restrictive, generic, and impossible to maintain once real life gets in the way. Online nutrition coaching is different. It is flexible, personalised, and built around your goals, your preferences, and your lifestyle. With tailored guidance, weekly accountability, and regular adjustments, you will learn how to eat in a way that helps you reach your goals, while still fitting into your day to day life. My Experience Over 20 years of experience in the fitness industry has shown me first-hand how powerful nutrition coaching can be when combined with training. I have been coaching online for around 13 years, but my journey started well before we had sleek tracking apps and automated check-ins. In the very beginning, clients used handwritten food diaries and basic reference books to track what they were eating. As technology slowly became more accessible, I introduced email support, private Facebook groups, and typed-out food diaries . These were still simple tools, but they gave clients accountability and a place to connect with me outside of the gym. Even then, results were strong. Coaching has never relied on fancy systems. What matters most is consistency, trust, and connection.  proof that when the coaching relationship is strong, the tools don’t need to be fancy. I still work 1 to 1 with clients in person, and many choose to combine this with online nutrition coaching for a premium package. This gives them the best of both worlds: structured training, tailored nutrition, and ongoing accountability. Dan is a in person client for many years and he levelled up with adding a nutrition coaching package to his tool box. Read more about  Dans Success Here .  My online nutrition coaching program  is designed for individuals who are serious about improving their health, transforming their bodies, or excelling in their sport. Whether you’re starting from scratch or looking to level up, I’ll be there every step of the way to guide and support you. Online coaching also allows me to support people who are not local, while still giving them the same personal attention and results-focused guidance as my in person clients. Fast forward to today, and while technology has evolved, my values have not changed. I now use modern systems to make check-ins smoother and tracking easier, but I still: Personally read every food log Review every check-in Tailor feedback to each client’s unique needs A r eal coaching relationship, built on support, accountability, and results. Client Results Over the years I’ve worked with hundreds of clients. From beginners who had never tracked a calorie before, to athletes fine-tuning their performance. One client dropped over a stone while still enjoying meals out and family occasions. Another saw her energy skyrocket, helping her juggle work and young children without feeling drained. Many have rebuilt their relationship with food, letting go of guilt and restriction for the first time in years. You can read about an example of one of my client transformations here What You’ll Get When you join my online nutrition coaching programme, you’ll receive: Customised Nutrition Plans : tailored to your specific goals, lifestyle, and dietary preferences. Weekly Check-Ins : regular updates to track progress and make adjustments. Monthly Progress Reviews : including photos, measurements, and detailed evaluations. Direct Support : 1:1 email access to me for guidance and accountability. Exclusive Tools & Resources : including a comprehensive Macro Guide, recipes, meal ideas, and lifestyle tips. Comprehensive Macro Guide to simplify meal planning and tracking. Additional resources, including recipes, meal ideas, and lifestyle tips to support your journey. Why It Works Unlike diets that tell you exactly what to eat and when, this approach teaches you how to manage your nutrition in real life. You’ll learn how to: Balance meals when eating at home, at work, or out with friends. Adjust your nutrition around training, travel, or busy family life. Make progress without restriction, guilt, or “starting over every Monday.” The result? Confidence, clarity, and a lifestyle you can stick with — not just another short-term diet. Who It’s For This programme is perfect for you if you: Struggle with consistency and want clear accountability. Want to lose fat, build strength, or improve energy. Are tired of yo-yo dieting and looking for something sustainable. Prefer flexible, personalised coaching rather than a rigid plan. Who It’s Not For This isn’t the right fit if you’re: Looking for a strict meal plan with no flexibility. After a quick-fix diet or short-term solution. Not ready to make small, consistent changes that add up over time. Addressing Your Concerns “Will I stick to this?” Success comes step by step. Many of my clients started with the same worry, but found progress through tailored support and accountability. “What if this doesn’t work for me?” No two clients are the same. That’s why everything is personalised and adjusted as we go. “I don’t know where to start.” That’s exactly why I’m here. From day one, you’ll know exactly what to do. “I’ve failed at this before.” Setbacks don’t define you. With coaching, you’ll learn to adapt, not give up. “Is it worth the cost?” Investing in your health pays dividends far beyond the scale — in energy, confidence, and overall quality of life. Optional Zoom coaching calls are available if you’d like extra face-to-face guidance. For more, check out my [Nutrition FAQs](insert link to FAQ blog). You can find more FAQ'S HERE... Final Thought Transforming your health starts with clarity, accountability, and support. My Personalised Online Nutrition Coaching isn’t about restriction or perfection — it’s about building a lifestyle that works for you and lasts for the long term. If you’re ready to take back control and finally see results, let’s get started. READ more blogs on Nutrition 📩 Contact me at nataliehannafitness@outlook.com or apply through my consultation form Embarking on a Transformation Journey: Reclaiming Fitness and Health at 40. Your Coach Read more about Natalie in this blog... Taking back control at 40 Natalie Hanna

Golf is more than just a game of precision, it’s a sport that demands strength, flexibility, balance, and endurance. Yet many golfers underestimate the role fitness plays in lowering scores and improving consistency. By following a personalised golf fitness plan, you can increase swing power, reduce fatigue, and protect yourself from injuries, all while enjoying the game more. Why Golf Fitness Training Matters Golf fitness isn’t about lifting the heaviest weights or running marathons. It’s about developing the specific qualities that translate into performance on the course . A strong core, mobile hips and shoulders, and stable balance all combine to create a powerful and repeatable swing. Research shows that golfers who train consistently can add 5–10 mph to their swing speed , which can mean 15–30 extra yards off the tee . Alongside that, improved fitness reduces aches, increases energy across 18 holes, and lowers the risk of common injuries like back strain. Key Components of an Effective Golf Fitness Plan A well-rounded plan addresses every area of performance: Strength Training → Core-focused lifts and rotational movements (e.g. squats, deadlifts, medicine ball throws) build explosive power. Flexibility & Mobility → Stretching or yoga routines improve swing range and prevent stiffness in hips, shoulders, and spine. Balance Training : Good balance is instrumental for a stable swing. Use exercises like single-leg stands, stability ball workouts, or balance boards to develop this skill. Endurance Training → Cardio activities such as cycling, rowing, or interval runs boost stamina so you finish strong. Golf-Specific Drills → Resistance band swings, mobility drills, and speed training link gym work directly to your game. Together, these elements create a tailored plan that matches your body, goals, and playing style . Can You Get Fit by Playing Golf? While an 18-hole round can burn up to 1,200 calories if you walk, golf alone doesn’t cover all your fitness needs. Swinging a club improves coordination but won’t build enough strength, flexibility, or endurance to maximise your potential. To fully reap the benefits of golf as an exercise, a structured program that includes additional workouts is essential. This is particularly true for players looking to improve specific skills such as swing mechanics and power. In summary, while golf encourages a certain level of physical activity, integrating structured fitness training is crucial for optimal performance and overall fitness. Outdoor vs Indoor Golf Fitness Training Both training environments offer unique benefits: Outdoor Training → Great for cardio (running, cycling), agility drills, and using open space for movement work. Fresh air and variety keep motivation high. Indoor Training → Controlled environment, access to weights and machines, and often golf-specific classes or simulators for swing refinement. Most golfers find a combination of both works best, depending on their schedule and preferences. Building Your Tailored Plan To design a programme that truly works for you, start with an informed assessment. I use a movement screening/golf fitness assessment to identify mobility limitations, imbalances, and movement patterns unique to your body. My assessment process is detailed in my blog post Movement Screening: The Foundation of Effective Training , which shows how this first step becomes the blueprint for your training. When developing a tailored fitness plan, follow these “SMART” (Specific, Measurable, Achievable, Relevant, Time-bound) criteria: Specific : Define clear objectives. For instance, “Increase my swing speed by 10% over the next three months.” Measurable : Track your progress. Use swing speed monitors or fitness apps to keep statistics on your performance. Achievable : Make sure your goals are realistic. Setting a massive goal can lead to frustration and burnout. Relevant : Customise your routine to your specific needs. Consider your physical limitations or areas of improvement. Time-bound : Set a deadline. Creating a timeline for your goals helps maintain focus and motivation. As you progress, reassess regularly so you can adjust your plan, prevent plateaus, and continue improving safely. Take Your Golf Game to the Next Level Fitness is no longer an optional extra for golfers — it’s the foundation of lasting performance. By improving strength, flexibility, balance, and endurance, you’ll not only add distance and control but also enjoy more energy, consistency, and years of pain-free play. If you’re ready to make real changes, now is the time. Start building your tailored golf fitness plan today — and if you’d like expert guidance, explore my Golf Fitness page to see how personalised coaching can transform your game.

Elevate Your Game with Golf Fitness Coaching Looking to take your golf performance to the next level? Not sure how to structure your workouts for maximum results? Whether you’re an amateur, weekend warrior, or competitive player, your body is your most important piece of equipment. As a NASM Certified Golf Fitness Specialist , I help golfers of all levels build strength, power, mobility, and balance — so they can hit longer drives, stay consistent through 18 holes, and reduce their risk of injury. Why Golf Fitness? Golf is a unique sport. It requires a blend of rotational mobility, postural control, muscular endurance, and explosive power — all while moving through a highly repetitive pattern. Golf fitness coaching focuses on: Generating more clubhead speed Improving swing efficiency and consistency Maintaining better posture and joint control throughout the round Reducing pain, stiffness, and risk of overuse injuries Enhancing movement off the course, not just on it This isn’t about general gym workouts — it’s about training the way golfers move, and making sure your body can support the swing you want to achieve. What I Offer I provide highly individualised coaching based on your body, your goals, and your level of play. My approach includes: ✔ Optimised Golf Workouts Tailored strength, power, and mobility training that transfers directly to your game. ✔ Injury Prevention & Recovery Reduce the risk of common issues like lower back pain, shoulder strain, or knee instability through intelligent movement and strength programming. ✔ Pre-Round Warm-Ups Effective movement drills and mobility flows to get you primed before tee-off or range sessions. ✔ 1:1 Golf Fitness Coaching Train with me inside a private golf academy in Shoeburyness with fully personalised sessions targeting your specific needs. ✔ Online Coaching & Programming Remote support and tailored plans for golfers anywhere, including assessments, coaching feedback, and structured progression. Not Sure Where to Start? Begin With a Golf Fitness Assessment Before we jump into training, every client starts with a golf fitness assessment . This is where I assess your body’s mechanics — how you move, what your strengths are, and where the limitations may be. It’s the most important step in understanding how to help you improve safely and efficiently. Your assessment includes: Postural and mobility screening Core stability and rotational control Balance, strength, and movement patterns Any red flags, injury history, or restrictions to be aware of ➡️ Read more about what a movement screening involves and why it’s the foundation of personalised training. This is included in your first session or available as a Golf Fitness Assessment + Follow-Up Session bundle — ideal for new clients ready to get started with clarity and direction. Who Is Golf Fitness Coaching For? Golf fitness is for anyone who: Wants to move better and hit with more power Feels stuck or inconsistent in their game Has dealt with injury or pain related to golf Wants to maintain their performance long-term Feels like their body is holding them back From complete beginners to advanced players, junior golfers to retirees — the principles remain the same: better movement leads to better golf.

Developing young athletes isn’t just about sport-specific skills—it’s about building a strong, well-rounded foundation that supports speed, strength, coordination, and injury prevention . Whether they play golf, football, tennis, or any other sport , here are six key areas that help them perform at their best. 1. Mobility & Flexibility: The Key to Fluid, Efficient Movement Mobility is essential for speed, power, and injury prevention in any sport. A lack of mobility can limit movement efficiency and increase injury risk. Focus Areas: Hip mobility – Crucial for powerful swings, sprints, and lateral movement. Thoracic spine mobility – Improves rotation for sports like golf, baseball, and tennis. Ankle flexibility – Affects balance, agility, and explosive movements. Best Practices: Dynamic warm-ups before training (e.g., leg swings, arm circles, thoracic rotations). Post-session stretching to maintain flexibility. Mobility drills (e.g., deep squat holds, resistance band stretches) to improve movement quality. 2. Strength & Power: Building a Stronger, Faster Athlete Strength training for youth athletes shouldn’t focus on muscle isolation —it should develop full-body coordination and power . Key Training Principles: 🔹 Start with bodyweight mastery – Squats, lunges, push-ups, and pull-ups should come before external loading. 🔹 Prioritise movement over max strength – Lifting heavy is pointless if the athlete can’t squat, hinge, or rotate efficiently. 🔹 Develop explosive power – Medicine ball throws, box jumps, and resisted sprints build speed and rotational force. Best Strength Exercises for Youth Athletes: Posterior chain work: Deadlifts, Romanian deadlifts, hamstring bridges. Core training: Anti-rotation exercises, Pallof presses, hanging leg raises. Upper body pushing & pulling: Push-ups, pull-ups, overhead carries. A strong athlete is a durable athlete. Strength training reduces injury risk and builds the foundation for speed and power. 3. Speed, Agility & Coordination: The Edge in Any Sport Speed and agility separate good athletes from great ones . While golf may not seem like a speed-dependent sport, quickness in rotational movement and stability under dynamic conditions are crucial. How to Improve Athleticism: Footwork drills – Ladder drills, cone drills, and lateral shuffles. Balance & coordination work – Single-leg drills, reaction drills. Plyometrics – Hurdle hops, bounding drills, explosive jumps. Why Multi-Sport Athletes Excel Athletes who only play one sport often develop imbalanced movement patterns and overuse injuries . Playing multiple sports helps: Develop explosiveness (e.g., from football, basketball, or track). Improve hand-eye coordination (e.g., from tennis, baseball, or golf). Enhance overall endurance, agility, and reaction time . 4. Nutrition & Hydration: Fuelling Performance & Recovery Young athletes need the right fuel to perform well, recover properly, and stay focused . Nutrition Priorities: 🥩 Protein – Supports muscle recovery (e.g., chicken, fish, eggs, Greek yogurt). 🍚 Carbohydrates – Provide energy (e.g., rice, potatoes, whole grains, fruit). 🥑 Healthy fats – Support joint health and hormone function (e.g., nuts, seeds, olive oil). 💧 Hydration – Dehydration leads to fatigue and poor concentration. Game-Day & Training Nutrition: Pre-game: Slow-digesting carbs + protein (e.g., oatmeal & eggs, chicken & rice). During training: Water + electrolytes for hydration. Post-game: Protein + carbs for recovery (e.g., Greek yogurt & fruit, lean meat & swee t potato). 5. Mental Toughness & Focus: Training the Mind Like the Body Sports are just as much mental as they are physical. Developing resilience, focus, and confidence early on sets young athletes apart. Ways to Build Mental Strength: Visualisation – Picture success before competing. Breath control – Helps manage nerves and stay composed. Resilience training – Learning from mistakes and handling pressure. Growth mindset – View challenges as opportunities, not setbacks. A strong mindset keeps athletes performing under pressure and bouncing back from setbacks. 6. Recovery & Injury Prevention: The Missing Link in Long-Term Success Overtraining and lack of recovery lead to injuries and burnout. Managing training load, recovery, and growth phases is key to keeping young athletes healthy. Best Recovery Strategies: Active recovery – Mobility work, light movement, and stretching. Adequate sleep – Essential for growth, recovery, and cognitive function. Strengthening stabilisers – Focus on posterior chain, rotator cuff, and core stability. Load monitoring – Adjust training based on growth spurts and physical readiness. Why Early Specialisation Can Hurt Long-Term Development While sport-specific training is important, over-specialising too early can: ❌ Increase injury risk due to repetitive stress. ❌ Limit overall athleticism and coordination. ❌ Lead to burnout and loss of passion for the sport. The Best Approach for Young Athletes: Train general movement skills before sport-specific drills. Develop full-body strength, speed, and agility. Play multiple sports to build a well-rounded athletic foundation. Focus on long-term progress over short-term results. Final Thoughts: Play the Long Game Before an athlete can dominate their sport, they need to become a great overall mover . Strength, speed, coordination, and mindset all play a role in long-term success. Parents, coaches, and athletes should prioritise movement quality, injury prevention, and mental resilience over short-term wins. The best athletes are built over time—not rushed through the process. 🔹 Train smart. Play multiple sports. Build strong, durable athletes. 🔹

Over the last 18+ years of training, coaching, and working on myself, I’ve learned one thing very clearly: if you don’t know your why and understand your hard , you will always struggle to stay consistent. I’ve been there myself. I’ve had to stop, reassess, and make myself a priority again and I want to help you do the same. Your Why Why are you trying to improve your quality of life? Is it for your health, fitness, or aesthetics? Is it for your family and loved ones? Or is it, most importantly, for you ? Your why has to come from within. You might say it’s for your kids, your partner, or your future self — but the truth is, unless you’re doing it for you , it won’t stick. When you miss a gym session, slip on your food tracking, or feel like skipping steps, remember your why. Your Hard Making yourself a priority is never easy. We all face a version of “hard”: hard might be dragging yourself to the gym when you’d rather crash on the sofa, hard might be saying no to a night out because you need the sleep, or hard might be facing the uncomfortable truth that you don’t feel good in your own skin. For me, my “hard” wasn’t the run itself — it was hating the fact I didn’t do it. At one point I avoided social events because nothing felt good to wear. I was exhausted, low on energy, and stuck in a cycle of excuses. That was my real hard. Now, my hard is different: I’m tired because I’ve worked hard, fuelled properly, and shown up for myself. That exhaustion feels satisfying, because I know why I’m doing it. Choices and Balance Here’s the thing: every choice you make either moves you closer to or further from your goals. Want pizza and wine on a Friday night? That’s fine — but own it. Be happy with that choice and know it may slow progress. Want faster results? That’s fine too — but then it takes discipline. Maybe you get up an hour earlier, hit the gym before work, and fuel with a high-protein breakfast. Neither is wrong. But you can’t have both extremes and expect consistent results. Why People Fall Off Most people fail not because the training or nutrition plan doesn’t work, but because their why isn’t strong enough, they expect short-term results from a long-term process, or they don’t accept that habits take time. Often weeks 4–8 feel toughest, but 8–12 bring the biggest changes. This is why I tell clients: I can give you the tools, but you have to drive the car. My Own Reset After my family holiday, I had to reset. I put myself back on the list. Mum, nana, coach — but also me . It hasn’t been easy. Some habits had slipped over three years. But 13 weeks in, even when motivation dips, the habits I’ve built carry me through. One off day doesn’t undo everything — it just means the next day is a chance to get back on track. read more Your Commitment Ask yourself honestly: what does happiness look like to you? What are you willing to sacrifice — temporarily — to achieve it? Are you prepared to put in the work, even when it’s not glamorous? Because no one cares as much about how you look or feel as you do. And no one can do the work for you. If your why is strong enough, and you accept your hard, you can break the cycle. Habits will form, balance will come, and the load will feel lighter over time. Final note : Don’t chase sexy quick fixes. Chase the life you actually want. Do it for you, not for me, not for anyone else.

When you hire a personal trainer or nutrition coach, you’re doing more than booking sessions, you’re investing in their expertise, tailored to help you achieve sustainable, long-term results. However, to truly unlock your potential, you must trust the process and fully commit to their plan. Whether you’re new to fitness or have been working toward your goals for a while, here’s why following your trainer’s advice matters and how to stay consistent, even when progress feels slow. The Power of Consistency Over Time Quick fixes and fad diets can make it tempting to expect fast results. True fitness and nutrition progress requires patience and consistency, not overnight transformations. Your trainer designs a plan specifically for you, balancing gradual progression with manageable challenges. Before seeking alternative advice from friends, influencers, or the internet, give your trainer’s recommendations 6 to 12 weeks of commitment. This allows your body time to adapt, build strength, and show measurable progress. Jumping between plans too soon can stall your efforts and leave you frustrated. Why Gradual Progression Matters It’s natural to want immediate results, whether hitting a step goal, lifting heavier weights, or drastically changing your diet. While ambition is commendable, trying to do too much too quickly can lead to burnout, fatigue, or injury. Trainers prioritise gradual progression for a reason. For example: • If your initial goal is to walk 4,000 steps daily, your trainer might increase that to 5,000–8,000 steps over time. • This slow, steady growth allows you to build lasting habits and avoid overwhelming your body. This principle applies across training, whether it’s strength, endurance, flexibility, or nutrition. Progress built gradually is progress that sticks. Fluctuations Are Part of the Process There will be weeks when you feel unstoppable, and weeks when life throws curveballs. You might miss a workout, hit fewer steps, or feel like progress has stalled. This is completely normal. Progress is rarely linear. What matters most is consistency over time. Even on tough days, sticking to your plan is what creates long-term success. Patience is Your Greatest Tool In the early stages of your journey, it may feel like change is slow. You might wonder if your efforts are paying off. Trust that results take time. Think of fitness and health as planting a garden. The seeds you’re sowing now, such as regular workouts, balanced meals, and daily steps, will flourish with care and dedication. Stay patient, and you’ll be amazed at what you can achieve in just a few months. How to Make the Most of Your Training Communicate with Your Trainer: Share your wins, challenges, and reflections so your plan can be fine-tuned. Celebrate Small Wins: Whether it’s hitting your step target, staying hydrated, or improving sleep, every success counts. Trust the Plan: Avoid comparing your journey to others or making drastic changes without guidance. Stay Consistent: Small, steady efforts add up to significant results over time. Final Thoughts Your trainer isn’t just a guide, they’re a partner in your success. By trusting the process, embracing consistency, and celebrating small victories, you can achieve lasting results. Believe in the plan, believe in the journey, and most importantly, believe in yourself. Ready to get start? Let's make progress together!

Introduction: One of the biggest challenges when tracking macros is staying on track while dining out, ordering takeaway, or enjoying social gatherings. Many assume you have to sacrifice your social life to achieve your fitness goals—but that’s far from the truth. With a few simple strategies, you can enjoy your favourite meals, celebrate with friends, and still make progress. In this blog, I’ll share some tips to help you confidently navigate eating out while keeping your macros in check. For even more tips and a comprehensive meal strategy guide, check out my high-protein, macro-balanced nutrition eBook. 1. Plan Ahead for Success If you know you’ll be eating out later in the day, plan your earlier meals accordingly. Opt for high-protein, lower-carb meals like grilled chicken or a protein shake to give yourself more flexibility for dinner. Pre-logging your meals  in a tracking app like MyFitnessPal can also help you visualise how your macros will shape up and make adjustments as needed. 2. Choose Smart Menu Options When dining out, focus on meals that are balanced and protein-forward. Here are a few menu hacks: • Go for Grilled:  Choose grilled meats or fish instead of fried. • Sauces on the Side:  Sauces can add hidden sugars and fats. Asking for them on the side lets you control how much you consume. • Balance the Plate:  Pair protein with a side of veggies or salad instead of chips or fries. 3. Be Mindful with Takeaways Takeaways don’t have to be off-limits! It’s all about choosing wisely: • Opt for lean protein options like grilled chicken or tandoori dishes. • Swap fries for rice or extra vegetables when possible. • Save half of your meal for later if portions are large. 4. Socialising Without Derailing Your Progress It’s not just about the food—social drinks and snacks can add unexpected calories to your day. Here’s how to navigate social settings while still enjoying yourself: • Alcohol Choices:  Stick to lower-calorie drinks like gin and slimline tonic or vodka soda. • Snack Smarter:  Opt for protein-based nibbles like chicken skewers or cheese cubes instead of chips or pastries. • Stay Hydrated:  Drink plenty of water to help manage hunger and balance alcohol intake. 5. Tracking Tips for Eating Out Don’t stress about tracking every detail perfectly when dining out. Instead: • Choose similar items in your tracking app (e.g., “grilled chicken breast” or “vegetable stir-fry”). • Slightly overestimate portion sizes to account for hidden calories. • Focus on consistency over time rather than obsessing over one meal. Enjoy the Journey Remember, one meal or social occasion won’t derail your progress—what matters most is consistency over time. By planning ahead and making mindful choices, you can enjoy life’s moments while working toward your fitness goals. If you’re ready to dive deeper into these strategies and explore detailed meal suggestions, macro-friendly takeaway ideas, and practical tracking tips, grab a copy of my High-Protein Macro-Balanced Nutrition Guide  for actionable insights tailored to busy lives. Read more blog posts HERE.. 💡 Not ready for coaching yet? You can grab my Eating Out Without the Guilt Guide for £12

You’ve cleaned up your diet, committed to regular workouts, and prioritised sleep, but the scale still won’t budge. Sound familiar? If you feel like you’re doing everything “right” but aren’t seeing the results you want, one key factor might be holding you back. In this post, we will break down the surprising reasons why your weight loss efforts may have stalled. More importantly, we will look at how to fix them. This barrier could be a mindset shift, a hidden nutritional mistake, or an overlooked habit. Identifying and addressing this roadblock can significantly help you reach your goals. Let’s dive in and uncover the one thing that could be standing in your way. The Biggest Weight Loss Roadblock: Inconsistency If you find yourself stuck on a weight loss plateau, despite your hard work, the most common culprit is inconsistency . This can happen in diet, exercise, sleep, stress management, or even all of these areas simultaneously. It’s easy to think that being mostly on track will still yield results. However, small inconsistencies can add up over time, slowing or completely stalling your progress. Let’s break down the most common areas where inconsistency creeps in. 1. Underrating or Overeating Calories One of the most significant weight loss mistakes is unknowingly eating more calories than you think. Many people track their calories from Monday to Friday but then loosen up  on weekends. This often involves indulging in takeaways, drinks, or untracked snacks. Even if you maintain a calorie deficit for most of the week, a couple of higher-calorie days can undo your progress. The Fix: Track your food intake consistently, including weekends. Be mindful of hidden calories in dressings, drinks, and snacks. If you’re not tracking, use portion control and hunger cues to stay balanced. Learn more about getting support and guidance with Macro coaching.. 2. Inconsistent Exercise Intensity It’s wonderful to move your body regularly, but if your workout intensity is inconsistent, you may not be burning the calories you think. This inconsistency can occur when: You don’t push yourself enough in workouts. You skip workouts when life gets busy. You stick to the same routine without any progression. The Fix: Follow a structured workout plan with progression, such as increasing weight, reps, or intensity. Track your workouts to ensure you’re making progress over time. Find a form of exercise you enjoy to maintain long-term consistency. The Benefits of Guided Fitness Coaching 3. Poor Sleep & High-Stress Levels You can have the perfect diet and exercise routine, but if you’re not sleeping well or managing stress effectively, your body might be working against you. Lack of sleep and high stress can: Increase cravings for high-calorie, processed foods. Make it harder to recover from workouts. Lead to hormonal imbalances that impact weight loss. The Fix: Prioritize 7-9 hours of quality sleep each night. Manage stress using techniques like deep breathing, walking, or journaling. Avoid excessive caffeine or screen time before bedtime. Additional Factors to Consider While we've covered some major roadblocks, there are other factors to consider. Mindset plays a significant role in your weight loss journey. Adopting a positive attitude towards your progress can give you the motivation you need to push through tough days. It's also crucial to stay in tune with your body. Listen to its signals and adjust accordingly. Whether it’s hunger, fatigue, or stress, acknowledging these signals can help you make better choices. The Bottom Line The biggest weight loss barrier isn't usually a lack of effort; it's a lack of consistency  in key areas. If your progress has stalled, take an honest look at your habits over weeks and months , not just on your best days. Small, daily improvements will always outperform short bursts of extreme effort followed by setbacks. If you’ve been dealing with inconsistency, which area do you think is holding you back the most? Let me know in the comments or reach out. I’d love to help! Remember, acknowledging the problem is the first step toward finding a solution.

Open any social media feed and you’ll be hit with workout plans, quick fixes, and 30-day challenges. The problem? They’re created for everyone and no one at the same time. Fitness isn’t one-size-fits-all. A “beginner’s weightlifting plan” might suit one person, but be completely wrong for someone else. Before following a routine you’ve found online, stop and ask yourself three simple but powerful questions: Who are you? This isn’t just your name or age, it’s about your current lifestyle and circumstances. Are you a mum trying to carve out time for yourself? A busy office worker who spends long days at a desk? A golfer aiming to improve mobility and performance on the course? A junior athlete balancing sport with school? Or someone coming back after an injury? Each starting point is different, and that’s why blindly following a “cookie-cutter” workout is risky. Knowing who you are right now helps shape a programme that fits your life, not someone else’s. Where are you going? This is your goal. Do you want to feel fitter, lose weight, play better sport, or simply move without pain? Knowing where you are going keeps your training focused. It stops you from chasing what other people are doing and instead puts your energy into your own progress. I often remind clients that the goal is not perfection. The goal is progress. If you can work out more often than you rest across the week, you are heading in the right direction. For most busy people, four sessions a week is realistic, with two to three focused on strength training and the rest on conditioning. Clear goals are essential. Without them, it’s easy to bounce from trend to trend without making real progress. When you know where you’re going, your training and nutrition can be tailored to get you there — step by step, with accountability along the way. Where did you come from? Your training history matters. If you have been inactive for years, you will need a different approach compared with someone who has trained before. If you have injuries or physical limitations, your plan needs to adapt around them. For example, one of my clients is an older gentleman who works as a postman. He walks all day, every day. When he first came to me, he struggled with his back and knees and even found it hard to get up from a chair. I designed a programme built around his needs, with two full-body workouts each week that supported his lifestyle and helped him rebuild strength. Now that he has progressed, we are able to change his movements and even increase the number of sessions. The key was starting from where he was, not where social media told him to be. Why these questions matter Social media workouts skip context. They do not know you, your life, your goals, or your training history. That is why people often jump in, feel lost, or worse, get injured. These three questions: Who are you? Where are you going? Where did you come from? — bring the focus back to your unique journey. They provide the clarity needed to choose the right path instead of chasing the latest online trend. I try to take a step by step approach with most clients, especially when they are new to training and fitness. Many have hectic lives and low confidence. The big picture is simple, do not chase others. Chase your goals and your progress. Start steady. Aim to work out more often than you rest, ideally four times a week in total, with two or three of those sessions focused on strength. The sessions do not need to be long, around 45 to 60 minutes is enough. They should be resistance based, using a load that challenges you, and balanced with conditioning work. This combination of strength and conditioning is realistic and effective for most people with busy schedules. What prompted this post was seeing people jump onto the latest crazy workout that they are not ready for… even people with lifting/training experience. Especially athletes like myself who are not in the current position to be putting themselves through anything intense… it’s ok to rebuild. You can ask yourself.. Who are you…? Where are you going? Where did you come from? Use this to evaluate where you currently are right now! I hope this helps anyone from any level/starting point in fitness/sport. After about 30 years of competing in some form of sport/fitness, and 20 years in the fitness industry it’s easy to get lost, confused, or complacent. Let me point you in the right direction. How coaching bridges the gap This is exactly where structured coaching comes in. A good coach takes the time to understand your answers to those three questions and builds your plan around them. At Natalie Hanna Fitness Provide 1-to-1 personal training in a private facility (no membership required). Offer golf fitness programmes with assessments designed to improve swing mechanics, mobility, and injury resilience. Deliver standalone online nutrition coaching tailored to your goals and lifestyle, with accountability built in. Final Thought No matter your background, starting point, or goals, those three questions will always guide you towards clarity and progress. If you’re ready to stop following random workouts and instead build a plan around you , then coaching can give you the structure, confidence, and accountability to finally make it happen.

The Wake-Up Call As a personal trainer and nutrition coach , I knew what needed to be done. But the truth was, I was not applying it to myself. That realisation was my turning point. Turning 40 was a big birthday for me. It made me stop and think about where I was heading, not just for myself but also for my family. The truth was, I had not been making myself a priority. The small habits added up over time, the skipped workouts, the mindless eating, and the lack of real focus on my own needs. If I could help others transform their health, why was I not doing the same for my own? So, I decided to change. But I didn’t want to adopt an all-or-nothing approach, crash diets, or extreme workouts. Instead, I treated myself as I would a client—focusing on small, sustainable changes that I could build on over time. The Power of Small Changes I didn’t overhaul my life overnight. Instead, I made manageable adjustments that fit into my lifestyle: I did not want to fall into the trap of crash diets or extreme workout plans. I knew they do not work long-term, and I did not want an all or nothing approach. Instead, I treated myself the same way I treat my clients, focusing on small, sustainable changes that I could stick to and build on over time. What Changed? Prioritising Movement : I returned to structured training instead of occasional workouts. Strength training, mobility work, and daily activity became non-negotiable. I set myself clear step goals each week and made walking part of my daily routine, whether that meant taking the longer route, heading out for a walk after dinner, or simply staying consistent on busy days. Focusing on Nutrition : I avoided restrictions. I became mindful of my choices, tracked my food to stay accountable, and made sure I was hitting my protein target and getting enough fibre. When I socialised, I learned to make better choices without feeling guilty. Sometimes that meant checking a menu ahead of time, sometimes it meant enjoying the occasion and moving straight back on track the next day. Being Accountable : I tracked my progress, not obsessively, but enough to keep myself on course. Having those numbers gave me clarity on what was working and where I needed to adjust. Shifting My Mindset : This was not about guilt or punishment. It was about finally making myself a priority and investing in my health. The Reality: Change Takes Ongoing Effort This was not, and still is not, a quick fix. Progress requires consistent work and accountability, even when life gets in the way. There are days when motivation dips, when stress makes old habits tempting, and when time feels limited. The difference now is that I do not rely on being perfect. I focus on staying committed, even when it feels hard. That is why accountability is so important. Having a plan, tracking progress, and checking in with someone makes all the difference. It is the system I use with my clients, and it is what I continue to do for myself. The Results: More Than Just Weight Loss Yes, I lost weight. But what I gained mattered more: Energy to power through busy days. Strength that carried into every part of life. Confidence to feel in control again. The process was not just about changing how I looked. It was about how I felt, more capable, more resilient, and more me. . Why This Matters for You It is easy to put yourself last. To tell yourself you will start next week, or that it is too late. But lasting change does not happen in one big leap. It happens in the small, consistent steps you take every day. And just like me, you will need to keep working at it, even when life feels busy. If you are ready to start prioritising yourself, I can help. I will guide you through the same sustainable approach I used myself, so you can regain control of your health, energy, and confidence. 👉 Let’s talk about your goals. If you want to feel in control of your health again, let’s start today. You can read more about results like this, like Bethany's Online Nutrition Coaching Results. Dans transformation Transforming your life begins with a single step. Don't wait for tomorrow; start taking those small steps today