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Episode 4: My Boob Job Experience and Pre/Postnatal Training

By adminOctober 10, 2022No Comments

Home » Blog » Episode 4: My Boob Job Experience and Pre/Postnatal Training

In this week’s episode we discuss the benefits of exercise during pregnancy, contraindications and key tips for training during and after birth. We also discuss our own experience working with pre and post natal clients and how each has been a unique case.
Finally, we chat about our experience of plastic surgery and the pressure we feel from the fitness industry and society as a whole to look a certain way.
References
www.nhs.uk/pregnancy/keeping-well/exercise/
paulogentil.com/pdf/Resistance%20Training%20During%20Pregnancy%20-%20Safe%20and%20Effective%20Program%20Design.pdf
Mummy MOT – www.instagram.com/kbphysioandpilates/?hl=en

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INSTAGRAM

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🌟PAIIGEFITNESS PRO TRANSFORMATION 🌟⁣⁣
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What an absolutely amazing mind & body transformation from my lovely client 🥰⁣⁣
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The goal when she started was to body fat, tone up, improve her lifestyle & work on her mindset surrounding her body image & food.⁣
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A lot of hard work has been put in & outside of the gym & I’m so bloody proud with what we’ve managed to achieve. 🤩⁣
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A full body transformation can not be achieved without discipline & focus.⁣
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My client never made excuses, she was consistent with her weight training, made an effort to increase her daily activity, meal prepped to ensure she was fuelling her body correctly & practiced mindfulness to help improve her relationship with her body & food.⁣
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5 months later…⁣⁣
👇🏾 17lbs down ⁣⁣
👇🏾6% Body Fat down ⁣⁣
👆🏾Body confidence & satisfaction ⁣
💪Strength & Training technique has improved ⁣⁣
🧁 Relationship with food has improved⁣⁣
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Out of everything, I’m most proud of the improvement in her mindset & her healthier and happier relationship she now has with herself. ❤️⁣
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She’s totally a new girl now 🥰😩🙌🏾⁣⁣
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Swipe to read about her journey in her words ➡️➡️➡️⁣⁣
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Are you ready to take your training & mindset to a new level?🙋🏽‍♀️⁣⁣⁣
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Let’s work together 💪🔥⁣

🚨get in touch by following the link in my bio or drop me a DM with the words ‘TRANSFORM’ and I’ll be in touch ❤️

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September, best month of 2023. Full stop 💙

Two trips, plenty of sun & the best memories made☀️

Looking forward to getting back to work & reality now, we’ve got a wedding to plan 🥰💒💍

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There’s no one else I’d rather spend forever with, I’m the luckiest girl in the world ❤️🥰💍

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Life Recently 🫶🏾

1. Out to dinner with the fam ❤️

2. Double date & £2 oysters at @10tiblane 🦪

3. Saturday morning run with hubby 🥰

4. I’m extremely busy at work atm but it’s going so well 🥰 have a solid group of girls that I’m working with too. Watch this space for some amazing results pending 😍💪🏾

5. Did a 10 mile hike in the Peak District with some friends over BH weekend. What a yummy couple of days 🥰🍁

6. Client gifts 🥹🥹❤️

7. I appreciate every single one of the google reviews my clients put up for me 🥺❤️

8. Since Barcelona I’ve made the conscious effort to cut down on my alcohol intake. These & the @cleanco pink gin are lush 🍷

9. I completed @couch_5k I’ve absolutely loved getting into running. The next goal is 10K by the end of the year 🤪🏃🏾‍♀️💨

10. I’ve been joining in on the Perform X sessions at @theperformancespace_ . Absolutely killer way to start the day 700+ kcals later 🥵🥵🥵

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12 weeks of consistency, focus, motivation & hard work 💪🏾💥

All of that with a few holidays & weekends away thrown in there for good measure 🤪

Life is all about balance after all!🌟

Mon’s Goal:

I want to lose weight, but with the idea of being overall more toned, not super skinny. I’d like to achieve a visible transformation by the time summer comes around, with enough confidence and skills gained that I’d feel capable continuing my fitness journey by myself afterwards.

At the moment all I do at the gym is stay on one treadmill in the corner for an hour because I have no idea how to even start working with any other equipment.

I think developing a healthy relationship with food would be important as well, less fad diets and more consistent plans that work with my lifestyle.

Think it’s safe to say we have achieved all of this & much more 😍✨

The team at Paiigefitness are opening our books for the final time this year, come September and we have limited availability for training spots.

💫Want to build your confidence? ⁣⁣
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💫Want to feel stronger & less sluggish? ⁣⁣⁣
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💫Want to start training consistently and start seeing results?🚨⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

Let’s work together 💪🔥⁣

🚨get in touch by following the link in my bio or drop me a DM with the words ‘TRANSFORM’ and I’ll be in touch ❤️

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🚨ATTENTION 🚨⁣⁣
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I’m looking for 1 client to join my INTERMEDIATE small group coaching ⁣program starting in October 💪💥⁣
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What does small group coaching include? ⁣⁣
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✨ it includes the exact same support that you get on my 1-1 packages. ⁣⁣
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Only difference is you train with someone with similar goals to yourself & split the cost. ⁣⁣
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Workouts, nutritional support & guidance is all bespoke to you & your needs.⁣⁣
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I want to work with people who;⁣⁣
💫Are willing to put the work in to achieve amazing results ⁣⁣
💫Are serious about making a positive changes for their health & lifestyle ⁣
💫Want to learn the tools they need to achieve amazing results & KEEP THEM⁣⁣
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💥In 12 weeks you will learn how to lift effectively, ⁣understand how to fuel your body correctly & you will achieve a stronger learner physique.⁣
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Who’s ready?🙋🏽‍♀️⁣⁣
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🚨get in touch by following the link in my bio or DM me the words ‘TRANSFORM’ & I’ll be in touch.

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Feel like you’re back at square one?

We talk a lot about setting a goal & the best way to achieve it.

But what if you’ve been at your end goal before?

What if you’ve previously made the progress,

Hit your goal weight,

Achieved that fitness goal,

Felt & looked healthier & more confident.

But someways down the line, you look at yourself and feel like you’re back to square one.

You’re not alone,

It can be demotivating,

You feel deflated,

Like you’ve let yourself down,

Or that you can’t make it back to that point again.

It’s easy to feel this way when you’re out of a routine, feel like your nutrition hasn’t been on point & feel drained.

Regardless of the fact you may or may not have gained the weight back,

You don’t feel as toned as you once was,

Don’t feel as strong as you did before,

Your clothes feel tighter or

You’re just not feeling as confident as you did!

I’m telling you today...

You are not back at square one 💫

You’ve been though the journey to get to your ‘end goal’ before,

You know what you need to do to achieve this goal,

You’ve had the discipline & mindset to achieve it before,

You’re strong enough mentally & physically to get to this point again.

You just need to
💫Set small achievable goals in place
💫Plan out your days/weeks to ensure each day is productive, beneficial & helping you progress towards your goals
💫Finally focus on YOU.
Your journey,
Your goal,
Your progress.

You’ll drive yourself crazy comparing yourself to others or doubting yourself at this point.

If I’m doubt, ask for help & support to give you that push & motivation to get you started 🙌
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🚨 For coaching enquires DM me the words ‘TRANSFORM’ & I’ll be in touch ✨❤️

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I’m going to keep my caption short today, because Emma’s transformation and message included speaks for itself 🥰⁣
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I’ve been working with Emma since the beginning of last year & it’s been amazing seeing her journey so far 🥰⁣
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Emma’s goal when she came to me was to;⁣
✨ Feel comfortable in her old clothes⁣
✨Work on her relationship with food⁣
✨Improve her attitude towards physical her well-being ⁣
✨ Improve relationship with herself & reduce negative self talk.⁣
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As a result of;⁣
✨training with me twice a week⁣
✨increasing her overall activity outside of the gym⁣
✨Tracking calories (on and off) as a result having a better understanding of calories and foods which leave her satisfied, fuelled & strong.⁣
✨A balanced approach to nutrition, food genuinely consists of all your healthy foods. But with room to enjoy a few nights out & foods she simply enjoys⁣
✨ LOTS of mindfulness work, to challenge negative thoughts, reframing them letting them go ⁣
✨Monitoring progress, more so on overall habits & how her clothes feel⁣
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We’ve got to a point where Emma is unrecognisable, from the person she was at the beginning of the year 🥰🤩⁣
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Turn your sound up to hear a little message from Emma 😍👉🏾👉🏾👉🏾⁣
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If you’re looking for a holistic & compassionate approach to fitness. I want to work with you. DM me the words ‘LET’S WORK TOGETHER’ and I’ll be in touch ❤️🥰

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✨training update✨

I’ve been weight lifting for about fifteen years now.

Sometimes, you’ve gotta switch up the training, to keep it interesting.

Now don’t get me wrong, weight training is the GOAT.

But, I’m always open to exploring different ways of training & moving my body and I encourage my girls to do the same 💪🏾

3 years ago I discovered hot yoga which is now a vital pillar of my training 🧘🏽‍♀️✨

8 weeks ago, I decided I wanted to start running.

Yes,
Me,
Running 😂🤦🏽‍♀️

I use to shout from the roof tops about how much I disliked it.

Now here I am eating my words 🫠

A couple of months ago I was getting bored of my training & felt like I needed a change.

I wanted to challenge myself & try something different and that I did.

I’ve absolutely loved running over these last two months.

I’ve officially got the running bug, I’ve got all the gear (with no idea LOL) and I’ve just loved getting out into nature and running to my favourite playlist.

There is no other feeling like it ⭐️

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DM me the words ‘TRANSFORM’ if this post resonates with you ❤️

I’d love to chat ❤️
@paiigefitness

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At Team Paiigefitness we help support our clients with changing the lifestyle habits, providing the knowledge on all things training & nutrition. As well as encouraging you to put yourself first and improve your relationship with yourself ❤️✨

For coaching enquires DM me the words ‘TRANSFORM’ & I’ll be in touch ✨❤️

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1. I can give you the best training plan, nutritional & lifestyle advice. But if the approach is not realistic for your lifestyle, it won’t work. Don’t get me wrong, sacrifices have to be made when you’re looking to make a change. But you’re going to set yourself up for failure if you go from zero to 100 real quick.

✨At Paiigefitness your current lifestyle and work/life schedule is taken into consideration when forming a plan. The plan is set up to challenge you, but will always be realistically achieved.

2. When you chose to train with Paiigefitness you’re training with a coach that has zero tolerance to shame & judgement. This includes judgement coming from yourself. Judging yourself & sitting in shame, will result in a lack of motivation & self sabotage. Working together we’ll learn how to acknowledge these unhelpful thoughts, learn to reframe & let them go for good.

✨This will allow you to finally enjoy the journey, learn from your slip ups without allowing them to plague your mind & help you understand yourself and improve your habits.

3. Every week we’ll reflect on the week just gone. What went well? What not so much? What are our focuses for the coming week? By reflecting, we can see what is working or not working and make a POA.

✨Setting weekly goals help keep motivation high, alongside monitoring progress (in a abundance of ways) if you can see the progress you’re making on a weekly basis, this can help set the tone for your journey.

💫Want to build your confidence? ⁣⁣
⁣
💫Want to feel stronger & less sluggish? ⁣⁣⁣
⁣
💫Want to start training consistently and start seeing results?🚨⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

Let’s work together 💪🔥⁣

🚨get in touch by following the link in my bio or drop me a DM with the words ‘TRANSFORM’ and I’ll be in touch ❤️

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Barcelona 2023 🌈🍤🫶🏾🌖🪭

What an amazing few days away in my favourite country with brilliant company 😍❤️

Already counting down the weeks until my next trip ✈️💋

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Have you been tracking your calories but still struggling to lose weight?⠀
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Chances are, you’re not being as consistent as you think 😕⠀
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I’ve come across this problem with clients in the past, and they often feel like they’ve been ‘on it’ with tracking, yet they’re not seeing the progress.⠀
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There can be a number of reasons as to why the scales and measurements aren’t budging, but it’s almost always one of the following reasons.⠀
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💫1) You’re not tracking oils, sauces or drinks 🍹- everything has calories & you should account for them. Oil, spreads, sauces, drinks (including alcoholic drinks) all have calories. ⠀
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If you’re not tracking these, the calories can start to add up without you realising.⠀
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💫2) You’re not tracking the right quantity of food you’re having 🍔- If you’re tracking using apps like MFP, double check you’re having the correct serving portion scanned. ⠀
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For example, you scan a bag of popcorn, it tracks that you’ve had 1 serving from the bag, but you have the entire bag which is actually 4 total servings not 1.⠀
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3) You’re not tracking everything you’re putting in your mouth 👄- a protein bar here, a bag of crisps there, it all adds up, and if you’re not tracking it, it doesn’t mean those calories don’t count.⠀
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4) You’re not being consistent enough thoughout the week 🙋🏽‍♀️- ⠀
We’ve all been there, you’re on it Monday - Thursday, the weekend comes and then you become less consistent, you forget to track some meals, you’re less mindful of your choices and you end up in an accidental calorie surplus. ⠀
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Which can knock you out of a deficit for the total week. Resulting in your average calorie intake for the week being bumped up to maintenance or a surplus.⠀
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💫 Once you start to become consistent with tracking, mindful of your portion sizes & aware of your eating habits. ⠀
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The weight should start dropping & then as time goes on, you can start to look at stopping tracking all together 👌🏾

💪 for coaching enquires follow the link in my bio to apply

🚨struggling with sticking to your calories & want some advice? DM me the words ‘NUTRITION’ & I’ll be in touch ☺️

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🚨UPDATE🚨

Here is a re-post of one of my amazing client transformations from the end of last year ❤️

We’re now 14 months into working together & a total of 61 pounds down 🚀💥✨

Honestly one of my highlights of 2022 was meeting Em and starting our work together ❤️

Probably one of my hardest working clients of the past year.💪🏾

Em is hard working, focused & has been so open & honest during this journey and I couldn’t be more proud of her!

Emma came to me wanting to transform her life & we’ve done just that ❤️

There has been no crazy diet or excess over training.

We weight training x3 per week, with some addition cardio at the end.

Emma tracks her food 5-7 days per week. Filling her diet with (you guessed it) lots or protein, carbs, fats & veggies. Whilst still being able to enjoy some of her favourite food in moderation.

We’re down over 40lbs in 5 months and now that the foundations have been set, we’re making progress every single week.

Looking forward to continuing to train with Emma in 2023 to achieve even more amazing goals 🙌🏾✨

Turn the sound on to hear about Emma’s journey in her words ❤️✨
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💫Want to build your confidence? ⁣⁣
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💫Want to feel stronger & less sluggish? ⁣⁣⁣
⁣
💫Want to start training consistently and start seeing results?🚨⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

Let’s work together 💪🔥⁣

🚨get in touch by following the link in my bio or drop me a DM with the words ‘TRANSFORM’ and I’ll be in touch ❤️

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I’ve been on a mission to move my body in new & exciting ways over the last couple of year.

It’s easy to get stuck in a rut & lose your passion around training, which is why I’ve always been eager to try new things.

My new routine looks very different to how it did a few years ago.

Currently:
Monday - Legs & Steady State Cardio

Tuesday - Run 1 & Hot Yoga 🏃‍♂️🧘🏽‍♀️

Wednesday - Hot Yoga 🧘🏽‍♀️ (or I’ll swap for a weight session & some LISS, depending on how I feel)

Thursday - Upper & Run 2

Friday - Swimming Lesson 🏊‍♀️

Saturday - Rest

Sunday - Run 3

I NEVER in a million years thought I’d enjoying running, but here we are 😂😂

🚨Note🚨 don’t compare my training routine or anyone else’s for that matter, to the journey you’re on.

We’re all different strengths and abilities and it’s important to go at your own pace.

Start off slow & gradually build it up ❤️

For support with your training or for coaching enquiries message me the word ‘TRAIN’ & I’ll be in touch ❤️⭐️

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Show up for yourself everyday,⁣
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Push yourself out of your comfort zone,⁣
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Work hard & stay focused, you’re only in competition with yourself. 💪💥⁣
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For coaching enquires click the link in my bio 📪⁣
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So of course seeing that number on the scales decrease over time is an amazing feeling to have, if you’re on a fat loss journey.

But don’t forget to pay attention to all the other areas you’re making progress.

I call these your ‘None Scale Victories’

Most of my girls are on a fat loss journey, so we monitor their progress on both the scales & pictures.

But I also ask all my girls weekly to also dig deeper & tell me how else they’re feeling progress as the weeks go on.

This helps my girls look at the bigger picture of their journey & acknowledge those other wins that could easily be looked over.

As a result this has helped my girls stay motivated, even during the times when they may not have the most successful week.

They understand ‘perfect’ isn’t expected of them.

Continue to show up for yourself, stay consistent, set yourself mini goals & the progress will surely follow ❤️
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Are you ready to take your training & results to the next level? ⁣
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Are you ready to transformation your body & your mind?⁣
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Let’s work together 💪🔥⁣
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🚨DM me the words ‘TRANSFORM’ and let’s discuss working together today 💕

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Google Reviews

Paiigefitness

5.0

Based on 48 reviews

review us on

Jade

16:29 10 Aug 22

I’ve been training with Vanessa for 3 months and in that short time I’ve achieved so much. I’m stronger, healthier and have a completely new mindset. My lifestyle now compared to a few months ago has improved tenfold. Vanessa really cares about each of her clients and does everything she can to help you reach goals realistically. Recommend her highly!!

Jess Mcmillan

13:24 23 Jun 22

Vanessa is amazing! thank you so much for everything because you have been amazing. You really showed me how to have a healthy relationship with food and fitness and didn’t push me to a place of eating too little like every other pt I have had. You really listened to me even when work was getting too much and I couldn’t cope. I will literally reccomend you to anyone that will listen 😅because you are truly the best pt. Plus I’ve lost 11lbs from my heaviest but in a healthy way and on my terms 😊❤️

Rebecca Taylor

20:41 22 Jun 22

Vanessa is the best trainer I've ever had (and I've had a lot). She knows how to help you form habits for life instead of quick fixes and is understanding and patient when it comes to people like me who have food and exercise issues. The support she provides is unrivalled and tailors the plan to you individually. I have never stuck with a trainer or any type of lifestyle change for this long and it's all down to Vanessa and her expertise.

Rebecca Hanson

21:07 21 Jun 22

This is going to sound exaggerated but it’s true, working with Vanessa has been life changing. From the start Vanessa really listened to where I was at, completely non judgemental and empathetic. She’s built a plan that works around my life (which is pretty hectic) and that doesn’t have me dieting or obsessing. I’ve still managed to make enormous progress in my fitness and goals by being consistent and with all the support I get. Regular check ins, zoom calls and revising goals as time goes on. I feel like exercise is a part of my life now and what’s more so is looking after my mental health and mindset which is also hugely down to the tools Vanessa has given me. Really grateful, absolutely loving it still 5 months in!

Charlotte Cowley

15:40 21 Jun 22

I started training with Vanessa because I had tried dieting on and off for years and wanted a sustainable lifestyle change for my physical and mental health. As soon as we met during my consultation I knew we were on the same page and the last 2 months have completely changed my mindset and lifestyle. I am tracking progress in a way that works for me and keeps me motivated without just using numbers. I’ve lost fat and gained muscle (one of my goals) without feeling like I’m restricting myself or hungry all the time. I have learned how to weight train and am confident training in the gym by myself for the first time in ages. Importantly the focus has been just as much on my mental well-being and self esteem. I feel so much more confident now and I’m excited to keep going! Vanessa’s support, guidance and motivation have played a big part in getting me to where I am now.

Joy Kuverua

10:52 04 Apr 22

I have really enjoyed working with Vanessa over the last 12 weeks. She’s very supportive and motivates me at every step, ensuring I achieve my goals with workouts and nutrition. I’ve grown in confidence, seen a huge difference in my body rather than focusing on the number on the scale. I now have a new mindset and love working out, definitely ready to take everything I’ve learnt from her and continue my journey. Highly recommend 😁☺️

Emma Andrews

13:54 14 Feb 22

I have been working with Vanessa for 7 weeks now and I can honestly say it has been one of the best decisions I have ever made. In such a short space of time she has offered so much support and I am already noticing a huge difference in my fitness, abilities and confidence. I can't wait to see what further progress I make! Vanessa has tailored all of my training specifically to meet my needs; she is so knowledgeable and puts this into all of her practice. I am so grateful to be working with her and would highly recommend.

Ansu

14:04 04 Feb 22

Its been a pleasure to train with Vanessa. She tailored exercises which has helped me to strengthen my core after childbirth. She also helped me to increase my protein intake which has helped in improving my stamina and recovery . There is a change in my mindset where I am mindful of my diet, steps and workouts, thanks to Vanessa .You can always have a laugh with her which is one of the reasons I used to look forward to our sessions in the gym .

Surbhi Rana

12:41 19 Jan 22

Been working with Vanessa since August. I’ve noticed as the months went I got more confident, felt more secure and stronger physically but also mentally. It’s important to train with someone who makes you feel safe, pushes you but also understands your bodies needs and Vanessa was able to do just that. I’ve had the most amazing time with her, learning so much about my body, what exercises target what muscles, and what food to eat to make sure I see results. I’ve noticed a massive difference within myself and I’m so grateful and thankful that Vanessa has supported me throughout this journey. I’d leave our sessions and just feel so so good. I couldn’t have done it if she wasn’t pushing me along the way. Very professional, genuine, but you also make a friend in this journey. The sessions have been filled with nothing but hard work and laughs . And it’s all rewarded in the end with the results that you see.

Harriet Smallwood

11:34 16 Jan 22

Working with Vanessa has been a pure joy!! She is so knowledgeable and helpful at every step. Her training is not just fitness, it is improving your whole lifestyle. Pushing you but also understanding having a balanced life. I’m just 12 weeks I have gained so much strength and confidence in the gym, lost nearly a stone and improved my mindset and relationship around food and fitness. I can’t recommend Vanessa enough, a sweet soul and brilliant PT ☺️

Sally Holdsworth

14:54 24 Oct 21

Before working with Vanessa I'd never stepped in a gym before never mind worked out. I started with Vanessa just over 3 months ago and she made me feel so comfortable from the first day. She supported me in my progress to become healthier and fitter. I definitely have learnt so much about the workouts I'm doing but also around food, I now know what is in my food and how to fuel my body properly. I definitely can not recommended Vanessa enough! If you are nervous about the gym or don't know where to start Vanessa is the gal you need 💕

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Episode 4: My Boob Job Experience and Pre/Postnatal Training

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