Timna Blaschek’s Post

But how can I help you? 👟Tailored Personal Training - motivating and professional. Whether you're a beginner or experienced, I'll guide you through your workout journey, optimizing exercises, and providing the motivation you need for maximum results. 🍏Nourish wisely, thrive stronger! Elevate your nutrition with practical advice and clear guidance to align your eating habits with your goals. 📅Never feel lost at the gym again! Get your personalized workout workbook suitable for any goal. We'll create a customized training plan, and I'm here to support your progress.

🎉🎉HOW GOOD DOES THIS ALL SOUND🎉🎉 What’s included in my online coaching package: Training programs based on your goal, schedule and your unique biomechanics SO THAT YOU have routine and structure and know exactly what to do in the gym as well as you are doing the right exercises for your goal. Nutrition plans and guidance SO THAT YOU are eating the right foods and amount for your goal and also leaning how to navigate social events and weekends without sabotaging your progress. Weekly/ bi weekly check ins SO THAT YOU stay consistent and finally achieve your goal. Monthly zoom catch up/ review to see how things are going and make adjustment needed SO THAT YOU don’t plateau. You also have daily access to me via whatsApp or email for support, questions or form check if you want me to check your form in the gym SO THAT YOU are not left unsure or overwhelmed. Sounds good? DM for more info.

Which one do you struggle the most with? Summary: 1. Structured training program to ensure you are not chopping and changing your workouts based on how you feel. This also allows you to apply the next principle of effective muscle growth. 2. Progressive overload. To shock your muscles into growth, you must apply progressive overload, meaning: make your training a little more intense every week in some way. This can be through reps, sets, time under tension, weight etc. 3. Easy enough calories and protein. If you aren’t gaining weight and muscle consistently, you most certainly won’t be eating g enough food. This one I struggled with, but at some points during my bulking I was eating 5,000 calories a day. A consistent caloric surplus is a must for muscle growth, along with consuming between 1.4-2.2g per kg of body weight. Apple these principles consistently, and you will be flying toward your goals. If you want help nailing training, nutrition, mindset and making real measurable progress toward your goals, message me or comment below the word “transform” for a free copy of my step by step guide to getting in shape. If you want to take it a step further, send me a message to chat about 1-1 coaching, and we’ll see if I can help you.

What's your 'sweet spot' for exercise? 𝗠𝗶𝘀𝘀𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 𝗹𝗲𝗮𝗱𝘀 𝘁𝗼: "𝘐𝘵'𝘴 𝘩𝘢𝘳𝘥 𝘵𝘰 𝘧𝘪𝘯𝘥 𝘵𝘪𝘮𝘦 𝘵𝘰 ..." "𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘸𝘰𝘳𝘬𝘰𝘶𝘵, 𝘣𝘶𝘵 ..." "𝘐 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘨𝘦𝘵 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘴𝘰𝘰𝘯 ..." 𝗬𝗼𝘂𝗿 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 𝗶𝘀 𝗮 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗵𝗮𝘁: ▸ You look forward to doing. ▸ Is appropriately challenging. ▸ Fits into & enhances your life. 𝗧𝗵𝗶𝘀 𝗶𝘀 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗳𝗼𝗿 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲. ↳ There are similarities & patterns. ↳ There are fundamentals to follow. ↳ There are many great options. 𝘽𝙪𝙩 𝙩𝙝𝙚𝙧𝙚 𝙞𝙨 𝙤𝙣𝙡𝙮 𝙊𝙉𝙀 𝙨𝙬𝙚𝙚𝙩 𝙨𝙥𝙤𝙩 𝙛𝙤𝙧 𝙮𝙤𝙪. Once you find it, you'll keep training for life. ⚡ Coach Matt PS: In my nutrition group I help you find your exercise sweet spot. 🔗 The link to join (free) is in my bio.

Online personal training has come a long way from just watching someone exercise over Zoom. There's much more to it than that. In my programme, I focus on nutrition coaching, especially for women who have struggled with yo-yo dieting and want to lose weight and maintain it for the long term. It’s your nutrition and overall activity levels are the key factors impacting fat loss, that’s not my opinion, that’s based on scientific facts. So my coaching involves providing education and strategies in these areas. When deciding between in-person training and online coaching, it all boils down to your goals and what you're looking for. If you want to learn proper lifting techniques and have someone by your side, an in-person trainer might be the way to go. They can offer immediate feedback and access to various equipment, which can be beneficial. However, the downside is that the support often ends after the session is over. Here's where online coaching comes into its own. The support doesn't stop when the workout ends. In fact, this is when it becomes most crucial. I focus on the other 23 hours of your day—the time when you're not exercising. I delve into various aspects of your lifestyle, including sleep, stress levels, overall diet quality, potential vitamin and mineral deficiencies, emotional eating habits, family dynamics, spousal support and much more… In my online programme, we cover a wide range of topics to ensure that you have the necessary support and guidance in every aspect of your journey towards a healthier lifestyle. You'll have access to ongoing education and strategies to tackle challenges outside of the gym. So, if you're looking for comprehensive support, practical strategies, and personalised guidance that goes beyond just exercising, online coaching would be the perfect fit for you. You have until Friday before the doors close. DM me “info” and I’ll send you more details to help you decide if it’s right for you.

Online personal training has come a long way from just watching someone exercise over Zoom. There's much more to it than that. In my programme, I focus on nutrition coaching, especially for women who have struggled with yo-yo dieting and want to lose weight and maintain it for the long term. It’s your nutrition and overall activity levels are the key factors impacting fat loss, that’s not my opinion, that’s based on scientific facts. So my coaching involves providing education and strategies in these areas. When deciding between in-person training and online coaching, it all boils down to your goals and what you're looking for. If you want to learn proper lifting techniques and have someone by your side, an in-person trainer might be the way to go. They can offer immediate feedback and access to various equipment, which can be beneficial. However, the downside is that the support often ends after the session is over. Here's where online coaching comes into its own. The support doesn't stop when the workout ends. In fact, this is when it becomes most crucial. I focus on the other 23 hours of your day—the time when you're not exercising. I delve into various aspects of your lifestyle, including sleep, stress levels, overall diet quality, potential vitamin and mineral deficiencies, emotional eating habits, family dynamics, spousal support and much more… In my online programme, we cover a wide range of topics to ensure that you have the necessary support and guidance in every aspect of your journey towards a healthier lifestyle. You'll have access to ongoing education and strategies to tackle challenges outside of the gym. So, if you're looking for comprehensive support, practical strategies, and personalised guidance that goes beyond just exercising, online coaching would be the perfect fit for you. You have until Friday before the doors close. DM me “info” and I’ll send you more details to help you decide if it’s right for you.

Personal trainers love food too 🍕🍟🥞 “Aren’t you a personal trainer?” I always get this question when I’m seen eating something indulgent This illustrates the unrealistic and perfectionistic view many people have of health & fitness I thought being in shape meant I had to.. ☹️ torture myself with bland food ☹️ always say no to good food ☹️ skip social events This all-or-nothing thinking only set me up to regain the weight 📈 I inevitably bounced back to my old eating habits when my diet became intolerable We’re surrounded by multiple influences to eat — I enjoy trying food at new places and connecting over food 🤤 If you hate your life while trying to be healthy, your fitness journey will always be stop-start. That’s why the weight keeps coming back on You can have your cake and eat it too ‼️ If you have MOST of your meals aligned with your goals, while having cake once in awhile This also aligns with the science behind fat loss: 👉🏻 You don’t gain fat from eating one slice of cake 👉🏻 You gain fat from being in a calorie surplus over time Perfectionism ≠ holding yourself to high standards. It only holds you back from being consistent for longer than 2 weeks 💭 Food for thought: what‘s your biggest struggle with your diet? ——————————————————————— 👋 Hi, I’m Clara! I’m a personal trainer, counsellor in training, and mindful eating coach. I’m passionate about helping you create a life that nourishes you from the inside out. Shoot me a message to find out more about coaching! #healthandfitness #healthandwellness #personaltrainer

I'm often asked what online coaching actually is, so I'm covering it at a high level here for you today! Online Fitness & Nutrition Coaching with me covers all your fitness programming each week, delivered via app—right down to the sets, reps, rest periods, movement demos, and more. Nutritionally, I support you with guidance, strategy, targets, recipe books, check-ins, and much more to help you towards your goals, whether that’s weight loss, weight gain, becoming leaner and stronger, or preparing for a fitness event. We also focus on mindset and behavior, practicing habits and tactics to help you improve your nutrition for the long term. Additionally, I bring understanding and support to the table, particularly for doctors. I understand that some weeks, we just need to do our best nutritionally, and workouts may be reduced or won’t happen due to work running late, or nights taking too much out of us. It’s about being pragmatic with your nutrition and figuring out what’s going to work around 24- or 72-hour on-calls, nights, or long shifts, and how we can reduce snacking on custard creams on the ward. If you'd like to learn more, DM me the word ‘Coaching,’ and I'll come back to you with more information on coaching.

Have Fun with Your Training! TLDR: APPROACH YOUR TRAINING WITH A POSITIVE MINDSET, AND YOU WILL RECEIVE MORE SATISFACTION FROM IT. How do you feel about training? As a trainer, I hope to hear that you enjoy it! But I know that's not the case for everyone! Much like water takes the shape of the container you put it in, your training takes the shape of how you think about it. Adopting a mindset of fun and gratitude towards your training will enhance your results, turning the activity from a chore to an enjoyable experience. This shift in perspective can dramatically improve your motivation and commitment. Integrating gratitude into your routine, such as being thankful for the ability to move, the incremental progress you make, and the moments of strength and challenge, aid in cultivating a positive mindset toward your training. Every drop of sweat is a testament to your grit, and every breath is a reminder of your vitality. Embrace the training journey with fun and gratitude, and watch as your workouts transform from a chore to your favorite part of the day. What are your thoughts? Discuss below, and share this post with someone who could use it! And if you’re in the North Austin, TX area, feel free to DM me for training. #health #fitness #thoughts #foodforthought

As a relatively new trainer in the industry, I'm excited to kick off Tuesday's Training Tip with one of the simplest yet most effective ways to impact your health. Whether you're just starting out or you're a seasoned pro, anyone can benefit from a 20-30 minute moderate-intensity walk, 3-4 days a week. For beginners, this is a fantastic way to ease into a routine and build consistency. It’s also a great way to develop foundational cardiorespiratory endurance, which leads to better overall health, increased energy, an improved mood, and extra calories burned throughout the day. Even if you're more experienced, adding a walk can help rev up your metabolism and give you that extra boost to burn a few more calories. I may still be learning, but fitness is my passion, and I’m picking things up quickly. One thing I’ve learned so far is that progress doesn’t have to be complicated… small, consistent actions add up over time. You don’t need fancy equipment or the perfect workout plan to start seeing results. Sometimes, all it takes is a simple walk to set the foundation for bigger changes. I’m excited to continue sharing everything I learn with all of you. Let’s stay committed and keep moving forward… one step at a time!