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Day three done and feeling amazing!! Another great day of nutrition and even though I have cut my calories I am never hungry and I am full of energy 👍. Today I am still under the 1,000 calories after exercise and thats even with two cheeky pancakes after our walk late this afternoon. Lovely brisk walk to Duthie Park with my gorgeous son and back. It was super quiet there and very peaceful 👍. Took about 45 minutes. Also managed two great 45 minute weight sessions today and feeling good. Shoulder tweaking abit so will rest up tomorrow and concentrate on cardio 👍. It’s also day four of no alcohol. I would usually sit down and enjoy a glass of wine but don’t even fancy it. I’m very much in the zone at the moment and feeling great ❤️. It’s been an awesome day and now I’m looking forward to getting to bed and reading my book. That’s after I have cried my eyes out watching DIY SOS Children in Need special 😢. Sweet dreams, Colleen x #feelinggreat #stayfocused #determined #keepgoing #countingcalories #enjoyfood #eatwell #eatwellbewell #weightssession #parklife #walks #timewithmyson #freshair #weightlossjourney #decreasebodyfat #happymum #fitmum #fitmumlife #pt #ptaberdeen #personaltrainer #personaltraining #nutrition #mealprep #settargets

Who else loves Watermelon? My son just loves this and can demolish two large bowls everyday 👍. That’s on top of his banana, apple and grapes 👍. I can take it or leave it to be honest as find it quite tasteless but that’s just me. At least it gives Nathan some more hydration throughout the day. Here are the top 7 health benefits of eating watermelon. 1. Helps You Hydrate. ... 2. Contains Nutrients and Beneficial Plant Compounds. ... 3. Contains Compounds That May Help Prevent Cancer. ... 4. May Improve Heart Health. ... 5. May Lower Inflammation and Oxidative Stress. ... 6. May Help Prevent Macular Degeneration. ... 7. May Help Relieve Muscle Soreness. So get munching on some Watermelon folks. I may just have to get used to it!! #watermelon #healthbenefits #fruit #mysonlovesthis #healthysnacks #healthysnack #eatwell #nutrition #happyboy #happymum #happymumhappybaby #fitmum #fitmumlife #pt #ptaberdeen #personaltrainer #personaltraining

Good morning and Happy Happy Wednesday everyone!! Bounced out of bed after another awesome 9 hour sleep. I’m up and bouncing about with my gorgeous son and looking forward to the day ahead ❤️. And what a difference two days can make being back on plan 👍. Stood on the scales this morning to being 2lbs down ❤️, That’s three nights of 9/10 hours of sleep, two days of counting calories and two days of great workouts. I am feeling fantastic and so happy 👍. So today it’s weights and a long walk planned and maybe stop for a cheeky coffee somewhere 👍. Anyone else feeling amazing this morning? Don’t underestimate the benefits of getting back on plan after a ropey week like I did. I’m lucky enough to have the will power to make a decision and stick to it. I know I want to feel good and have a great body. I want to look good and feel good and I need to do the work to get that. Don’t settle for something you aren’t happy with. Need any advice? Please just get in touch. Have a great day, Colleen x #feelingamazing #bounceoutofbed #sohappy #backonplan #focused #focusedonmygoals #happymum #fitmum #fitnessmum #awesomesleep #sleepwell #getsomesleep #eatwell #eatwellbewell #mealplanning #mealprep #weights #mumswholift #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Day two back on plan done 👍. Another very good day of exercise and eating. Few changes to meal plan today but still well in with my calories and feeling good ❤️. Still under 1,000 after exercise 👍. Spin Bike session was done before breakfast which left me the rest of the day to have fun 👍. Early to bed again tonight as sleeping really well and have a great day ahead tomorrow. Feeling very focused at the moment and determined. Eat well, exercise well and rest well. Sweet dreams, Colleen x #daydone #greatday #workoutearly #cardio #spinbike #sweaty #fitmum #fitnessmum #focusedmum #timewithson #timewithfriends #mealplan #sticktotheplan #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining

These photos are why I encourage people of any age to start resistance training.⁣ ⁣ Donna is 70 years old and here she is playing with her 3 year old grandson. Rolling about on the floor, showing him an exercise we’d performed recently.⁣ ⁣ Absolute joy on both their faces. I don’t know many 70 year olds who could play about like this on the floor with their grandchildren.⁣ ⁣ I actually know a few parents who would struggle to play with their kids this way because they’re too overweight/unfit to have this kind of playful experience with their kids.⁣ ⁣ Do it for yourself first, always, but if that’s not enough for you then do it for your kids, for your grandchildren who want to be able to do this with you.⁣ ⁣ It’s never too late to start. The benefits are endless. 🙌🏽

Good morning and Happy Happy Tuesday everyone!! Bounced out of bed after another great sleep and looking forward to the day ahead. Especially this afternoon when I get to meet a new addition to the world, Laura Thomson and Ross Thomson gorgeous wee boy 💙. I’m feeling great after being back on plan yesterday. Call me boring but I’m going to stick to what I had yesterday out of easiness and it’s all prepped and ready to go 👍. Have my exercise planned too and looking forward to that. I like to share what I’m doing as someone out there may be inspired to give it a try. Try and feel better about themselves. Try something new. Maybe some people are to shy or nervous to get in contact and instead prefer to work on their own. I could be wrong. But I like to think that I can inspire others and point them in the right direction. But remember what works for one person doesn’t always work for another. Do some research before you start or give me a shout. Right I’m off to get cracking and get all hot and sweaty 💪. Have a great Tuesday, Colleen x #itstuesday #feelgoodtuesday #upandatem #wakeywakey #exerciseearly #feelgoodlookgood #lookgoodnaked #eatwellbewell #happymum #fitmum #fitnessmum #backonplan #focusedmum #determinedmum #mealprep #mealplanning #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist #inspireothers #inspireothersbybeingyou

Back on plan today and feeling good. It’s been a productive day and I’m a happy girl. Back counting my calories again today and have enjoyed every mouthful. Who says healthy eating has to be boring. Have exercised well today managing two weights sessions, 1x30 minutes and 1x45 minutes. Also a nice 4 mile walk. Add all that together and you get a nice 520 calories burnt 👍. I have consumed a total of 1159 calories today. This was all consumed through my three meals and one coffee out this afternoon. No snacks and now no snacks before bed. Feeling full and content ❤️. Also managed 3 litres of water. Total calories after exercise 639. Not bad for first day back. Same again tomorrow 👍. Everyone else had a good start to the week? I’m off to bed to lose myself in my book ❤️. Sweet dreams, Colleen x #happymonday #workforit #workout #eatwell #countcalories #mealprep #mealplan #nosnacks #happymum #fitmum #nutritionist #fitnessmum #focusedmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining

If only I could find a man who wants me as much as Lola wants this pigs ear! 🤣⁣ ⁣ So it’s Monday, a day lots of people dread because it means they go back to a job they hate, back to the rat race to count down the days until the weekend comes around again. 😒⁣ ⁣ Luckily I love my job so I don’t have that Monday dread. I’m loving today even more as I’ve just looked out bits and pieces to take to Marrakech with me. 😎⁣ ⁣ I’ve been looking forward to this break for so long. We’re only going Thursday til Sunday but it’ll give me a chance to unwind and relax for a few days which is sooooooo needed.⁣ ⁣ I’m not very good at taking time out for myself and that’s caught up with me a little bit. I’m hoping a few days of rest with friends is just what I need to help me recharge the batteries and come back feeling refreshed and raring to go. 🙂⁣ ⁣ Happy Monday folks. 😁

Good morning and Happy Monday everyone!! Bounced out of bed after an awesome 9 and a half hours sleep ❤️. Feeling good and looking forward to a great day ahead 👍. It’s Monday and I’m ready for my workout. It’s week two of my new workout regime and on stepping on the scales this morning I find I am exactly the same. How do I feel about this? Ok. I know I hadn’t changed as I got into a few habits last week which weren’t good. And I don’t know why. Firstly I settled down after putting my son to bed with a large glass of wine every evening, this then also added in a wee snack. Extra 300 plus calories. I also seemed to be snacking in the afternoon everyday. This has made me look at my lunch consumption this week. I also watched tv or a movie instead of reading before bed and found I was slightly restless. So this week, back to the exercise, back to my meal plan, back to my reading (which I started a great book last night 👍), back to no alcohol every night, drink more water. There is no reason why I fell into this habit last week but for me I will get myself back out of it quite easily. Some struggle but be positive. Set yourself a goal. I want to lose some weight this week and I want to stop feeling sluggish. This is easy and by introducing the above again I will bounce back. Already have after my awesome sleep 👍❤️. Right time to crack on and hit the gym. All over weights is on the agenda today, Have a long walk planned later and a Spin Bike session later tonight 👍 Who else is changing some habits today? And who else is training today? Have a great day, Colleen x #itsmonday #getbackonit #feelgoodlookgood #dropthehabit #backonplan #eatwell #workouttime #awesomesleep #longsleep #happymum #focusedmum #fitmum #fitnessmum #haveaplan #pt #ptaberdeen #personaltrainer #personaltrainer #mondayletsdothis #weightlossjourney

Exercise with a difference today 👍. Just over two hours running around soft play with these two gorgeous boys ❤️. Not sure who had more fun. The boys or the mums 👍. This place is amazing for the kids 👍. The boys had a super time exploring and mums had a good chat. Great selection of cakes and a great menu for lunch 👍. The cleanest and tidiest soft play centre I have ever been too. The staff constantly cleaning and hoovering 👍. Will definitely be back. Lynne Stevenson, Ciara Campbell, Louise McKibben, Paula Wesencraft, Ruth McKenzie Catherine Campbell a must visit #softplay #boysboysboys💙 #goodchums #greatplace #neatandtidy #differentexercise #goodfun #greatfriends #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltrainer #happymum #fitmum #motherandson

Lovely family day ❤️ Lunch with my gorgeous boys, a little bit of shopping and a wee wander around the Art Gallery. Compared to everyone’s views I must be a little of an uneducated fool 😦. Can’t say I was very impressed. The BP Photography Exhibition wasn’t anything to be excited about. In fact it was quite embarrassing. The “Roof Top” view was of “Tex Mex”, “Triple Kirks” and a rather run down Belmont street and an awful view of the new rented flats across the road. Not what I would say is lovely. There are some rather good pieces of art but will not be racing back. For all the months it was closed, I would have expected better. But hey ho, that’s just my views. Like the V&A in Dundee, a lot of wasted space. Now time to draw the curtains, light the candles and watch one of my all time favourite films, Darkest Hour ❤️👍. Hope everyone has had a great day, Colleen x #art #artgallery #newlyopened #notimpressed #wastedspace #notaniceview #shame #expectedmore #aberdeenartgallery #familyday #lovemyboys #familylunch #shopping #treatyourself #happymum #aberdeenhighlights #pt #ptaberdeen #personaltrainer #personaltraining

Good morning and Happy Saturday everyone!!! Who else is working out this morning or today? Me me me!!! Feeling good after my workout last night and ready to workout again today. What are the benefits of working out early? Working out first thing in the morning is an excellent way to establish a routine. ... 1. More energy. 2. Morning workouts are one of the best ways to feel energized and prepared for your day. ... 3. Better mood. ... 4. Improved sleep. ... 5. Lower blood pressure. ... 6. Less stress. And on a more exciting note!! On taking my chocolate out of the packet this morning. My “Going Nuts” chocolate, it had 3 Piedmont Hazelnuts instead of the usual 2!!!!! Excited!! This made me smile and just delighted!! It’s the small things that make me happy 🤪. It’s a family day today and nice day planned. Nice and relaxing after a busy week 👍. Have a great day, Colleen x #saturdaymorning #morningworkout #saturdaymorningworkout #wakeywakey #getup #getupandmove #earlyworkout #familyday #goingnuts #surprise #happymum #fitmum #lifessmallpleasures #fitnessmum #pt #ptaberdeen #personaltrainer #personaltraining

Would you just look at our wee budding gymnasts ❤️❤️❤️. Super proud of both of our boys this morning at Kindergym. Good work on the balancing beams, jumping off of the horse and hanging from the bar 👍. Two strong boys 💪. Love these boys ❤️. They deserved their treat afterwards and a long nap followed 👍❤️. Mummy and Ciara Campbell deserves their treats too ❤️. The Beacon Centre has a great set up for the kids. Nathan just loves it. It’s now time for a wee coffee before I get my workout 💪. Hope everyone is having a great day, Colleen x #kindergym #strongboys #gymnastics #proudmummy #proudmummymoment #quicklearner #sporty #goteam #goodfriends #coffee #fitfamily #fitmum #fitnessmum #pt #ptaberdeen #personaltrainer #personaltraining #goodtimes #lovemyson

Good morning and Happy Friday everyone!!! It’s been a great week of exercise and feeling good. After four days of training today would normally be a day of rest but I’m changing that to Sunday this week. Feeling good and looking forward to a cardio workout later today. It’s Mother and Son day and looking forward to Kindergym then coffee with great mum friends. Time to catch up and chat. Nathan and I are going to have a wander around the shops later and maybe have a cheeky treat in town ❤️. How is everyone else spending their Friday? Day off? Long lie? Time with family? Lunch with friends? Working? Heading to the gym? Have a great Friday!! Colleen x #itsfriday #motherandsonday #motherandson #happymum #lovemyson #justthecutest #lovefridays #timewithfriends #kindergym #coffee #workoutlater #workoutlatertoday #fitmum #fitnessmum #pt #ptaberdeen #personaltrainer #personaltraining

Good afternoon and happy Thursday everyone!!!! Ssshhhhh!!! Can you hear anything??? Either could I at 6am this morning when I woke before my boys, had a shower in peace and got my coffee and watched a bit of the news all before they woke up. Now lots of mums and dads out there know that this doesn’t happen a lot in the early years of parenting. But I enjoyed a little me time this morning before my gorgeous boys appeared for morning cuddles ❤️. Even though it was only 30 minutes by god it’s good for you. Equals one happy mum 👍❤️. Take time for you and make the most of it. Enjoyed more when least expected 👍. Have a great day, Colleen x #quiettime #houseisquiet #mumtime #timeforyourself #metime #takeitwhenyoucan #lovemyboys #feetup #awakeearly #happymum #coffeeinpeace #pt #ptaberdeen #personaltrainer #personaltraining #fitmum #family

Good morning and Happy Wednesday everyone!! Is there such a thing as ideal weight for us? If you look it up you will be thrown a multitude of information which in my trained eye is very confusing and overwhelming. After being for my body MOT yesterday I was intrigued after being told I was a perfect weight I just wanted to see what was an ideal weight. To my surprise for my vertically challenged 5ft perfect self 😂🤪😘, my ideal weight is 6 stone 9lbs. WHAT!!! 😂😂😂. I think the last time I was this week I was at primary school!!! The top end of my scale is weighing in at 8 stone 7lbs. So I suppose I’m just under this where in the medics eyes it was perfect. Now if I was a little more obsessed than I already am I would be stressing a little about this and looking to get down a little bit more but looking at the other stats I’m happy. My waist is the smallest it ever has been, slipping into a comfortable size 8. My definition is better than it ever has been and loving watching my six pack appear and flexing the muscles in my arms 💪. My body fat is nearly lean and all my cholesterol etc is great. So in my eyes that’s pretty good ❤️. So you can keep your 6 stone 9lbs and I will aim for around 8 stone and keep myself healthy. If I were lighter I think I would look stupid and gaunt 😦. So my advice to people, don’t look at the stats on what supposed professional suggest, eatwell, exercise and feel good about yourself. Weight is just a number and there are a variety of non scale victories you can focus on too. Be happy and go for it. Right I’m off to have a morning of fun with my gorgeous son. Have a great day, Colleen x #idealweight #weightmanagement #bodyimage #confusinginfo #nonscalevictory #weightlossjourney #bodyfatpercentage #waisttohipsratio #bodybyinches #feelgoodlookgood #happymum #fitmum #motivated #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist

Perfect meal for Fireworks night ❤️👍. Yummy homemade chilli with 70g of rice each and a cheeky sprinkle of cheese. All washed down with a large glass of water as it was a tad spicy 👍 Enjoyed this before daddy put on a wee private fireworks display for us and Nathan loved it. Even had a wee sparkler each ❤️. Hope everyone has had a good fireworks evening. Sweet dreams, Colleen x #dinner #mealtime #familymeals #familymeal #homecooking #tasty #yummyyummyinmytummy #chilli #spicy #hothot #perfectmeal #familytime #fireworks #fireworksdisplay #privatefireworks #happyson #happymum #happyfamily #sparklers #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist #fitmum

Good morning and Happy Tuesday everyone!! Can’t say I bounced out of bed this morning, maybe a roll would be more accurate. Really feeling my legs after a great leg session yesterday. Feeling sore but good 💪. Found this article and thought you may like it. Many tend to shy away from leg work but I think it’s an essential part of any workout. Throw in some squats, lunges, deadlifts in between your upper body work. Push yourself to work that little but harder. And guys, don’t be one of these men who just concentrated on your upper body, push those legs as in all honesty no woman likes a man with spindly legs or legs smaller than hers 😂. Get working those legs which will also incorporate your core. Will increase your efficiency in your sport. Will help with walks, will help with getting up of the sofa or ground. I’m not loving the look of my legs at the moment so it’s part of my plan three times a week for now to get this wee legs working harder 👍. Right I’m off waddling you the kitchen to make my breakfast 😂. Have a great day, Colleen x #workthoselegs #legworkout #legsession #dontskiplegday #nopainnogain #stayfocused #pushyourself #workthosequads #fitmum #fitnessmum #determinedmum #pt #ptaberdeen #personaltrainer #personaltraining #quads #hamstrings #coreworkout https://www.menshealth.com/uk/building-muscle/a759136/why-you-should-never-skip-leg-day/

Monday workouts done 💪. I have a feeling I’m going to have sore legs tomorrow but that’s the point. Number one goal for this month is to improve my legs 👍. Already looking forward to tomorrow’s workout. Food prep is done and feeling organised 👍. And a big thank you to my father, Jim Duncan for our amazing dinner of Venison tonight ❤️. Yummers!! Right the little one is in bed so it’s time to put my feet up and get a few chapters read. Sweet dreams, Colleen x #workout #workoutdone #liftweights #weightsworkout #legssession #feelgoodlookgood #happymum #fitmum #fitnessmum #nevermissamonday #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist #foodparcel

Good morning and Happy Monday everyone!! It’s a new week and it’s time to focus. After a productive day yesterday, I’m ready to get back in the gym and work towards my new goal. Feeling super focused and looking forward to seeing the results. Who else is hitting the gym today? “Never miss a Monday” 👍. Coffee has been consumed along with my morning choc ❤️. Now time to cook breakfast 👍. I’m starving!! Have a great day, Colleen x #itsmonday #itsmondayagain #wakeywakey #mondayletsdothis #riseandshine #coffee #givemecoffee #newweek #newweeknewgoals #focusedmum #determinedmum #hitthegym #nevermissamonday #happymum #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist #fitmum #fitnessmum

Good morning and Happy Sunday everyone!! Bounced out of bed after an awesome 10 hour sleep and ready for a productive day ahead 👍. We all go on about “New Goals” when a new month begins and I shared mine with you yesterday but is there anything else you want to work on apart from your body or eating? I certainly have!! Over the past couple of months I have been decluttering my personal Facebook page. I have gone from over 1,000 “friends” if you can call them that to around 360 as of this morning 👍. I can now look through my friends list and one know we have something in common and two I actually like them 😂. I don’t want people I don’t see a lot or nosey people looking at my posts anymore. What also made me do this was one morning a so called “friend” walked past me in the street 😂. So kind of tells you something 😂. Apart from that declutter I’m having a clear out at home. I’m feeling very unsettled and bored and want a change. Only I can change this. I have things that don’t get used or clothes I haven’t worn for ages. It’s time to go. This will only get replaced with my new shiny objects 😂😂😂. Right I have things I need to do today so better crack on and hopefully get to the fireworks tonight 👍 Have a great day, Colleen x #declutter #clearout #getridofit #timeforchange #realfriends #chuckout #throwout #beproductive #happymum #fitmum #determinedmum #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist

Good morning and Happy Saturday everyone!! I certainly felt like this suitcase when I came back from my holiday. Bursting at the seems!! 😂😂. I certainly felt like I was carrying “Excess Baggage”!!. On holiday I ate what I wanted which involved carbs every meal, I drank what I wanted and I didn’t exercise. I walked a lot in the sun and relaxed by the pool and at the beach. So I was a little apprehensive to step on the scales yesterday and I was faced with a 3lb increase. Not so bad but still enough for me to get me kick started back on my meal plan 👍. Had a great day yesterday and ate well. I even had a delicious meal of enchiladas at Nathan’s grandparents house which were super tasty 👍. So to my surprise I stepped on the scale this morning and I’m back to my 8 stone 3lbs I was when I left for holidays 👍❤️. Just delighted!! I’m a big believer that it’s just being a little bloated and water retention. Feeling good this morning and motivated to get cracking again!! So what are my goals for November? I for myself would still like to hit 8 stone. Is it achievable? Mmm I think so. I will give it a good shot. Another is to add more definition to my body. Being in a bikini for a week gives you a lot of time to look at yourself and I really don’t like my legs. So you guessed it I’m hitting my legs a lot this month 💪. I’m giving myself two months to see a difference. So wish me luck ❤️. Anyone else have new goals for November? Right it’s an awful day outside so looks like Nathan and I will be cuddled up playing in the house. And I think a wee nap is in order after a rubbish sleep last night. Have a great day everyone and if out enjoy splashing in the puddles 🤪, Colleen x #excessbaggage #weightgain #holidayweight #hokidayweightgain #bloated #backonplan #feelgoodlookgood #happymum #fitmum #fitnessmum #loseweịght #muscle #dropinches #newmonthnewgoals #setgoals #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Good morning and Happy Friday everyone!! Well what can I say. That’s us home from a fantastic holiday in Cyprus to celebrate my future husbands 40th Birthday and we had an amazing time. But now it’s back to reality, boo!! Coming from 26 degrees and sunshine with not a cloud in the sky to -1 and clouds and rain 😢. Does not make me a happy mummy. But hey ho it’s time to look at booking our next holiday 👍. We are home with lots of happy memories and a nice tan. What more can we ask for. It’s back to normal today. Kindergym, coffee with gorgeous friends and a catch up with grandparents ❤️. Sounds like a great day to me. I’m back in the gym tonight 💪. I’m looking forward to it. Did lots of walking on holiday but nothing else and feeling well rested ❤️. Right I’m off to tackle a load of washing. Have a great day, Colleen x #holidays #familyholiday #futurehusband #birthdaycelebrations #40thbirthday #cyprus #makingmemories #happymum #lovemyboys #missthesun #itscoldhere #needtobookanotherholiday #lovemyfamily #goodtimes #greatholiday #backtoreality #backtoexercise #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #fitmum #fitmumlife

Keeping hydrated on holiday!! We are just loving the fresh orange juice every morning 👍. The coffee here too is just amazing. Bottles of water are so cheap. It’s easy to stay hydrated. There is nothing not to love here. The beer and wine is also good. We were just discussing on our morning walk that we have never had a bad meal in Cyprus. The food and service has been fantastic. Getting back to keeping hydrated on holiday. It’s been pretty hot and even though we have enjoyed drinks during the day we have consumed a lot of water. You need to when the sun is beating down on you all day. I drink a lot of water at home but here I have needed to double my intake. Well in between alcoholic beverages anyway 🤪. One thing I have taken from this holiday is good bye cartons of orange juice and hello juicer. Always been saying I would buy one but it’s now on my shopping list for home 👍. Hope everyone is having a great day. We are currently basking in the sun by the swimming pool ❤️. Colleen x #stayhydrated #drinkup #lotsofwater #freshorange #yummy #morningdrink #hydration #drinkwater #familyholiday #lovemyboys #pt #ptaberdeen #personaltrainer #personaltraining #nutritionist #happymum

Today’s place for putting my feet up ❤️👍. It’s all about splashing in the sea, building sandcastles and having a cheeky beer ❤️ Family time ❤️ #beachlife #sunisout #hothothot #feetup #familytime #familyholiday #birthdaycelebrations #lovemyboys #cyprus #sunbathing #cheekybeer #pt #ptaberdeen #personaltrainer #personaltraining #changeofscenery #happymum

I still hear people talk about carbs like they’re a bad thing. They are not.⁣ ⁣ You can lose weight and still eat carbs. No, carbs aren’t essential but if there’s no medical reason as to why you should avoid them then why would you deprive yourself of such deliciousness?! 😋⁣ ⁣ Carbs aren’t essential for muscle gain either. Protein and overall calorie intake should be your priority here.⁣ ⁣ If you have strength or performance goals then you may need to pay a bit more attention to your carb intake.⁣ ⁣ Carbs are our bodies preferential fuel source. You’ll only get so far with strength and performance if your carb intake is a little on the low side because you’re afraid to eat more.⁣ ⁣ As a starting point I’d aim for 4g of carbs per kg of body weight. So I weigh 77kg. 77 x 4 = 308g of carbs per day. There’s no exact figures here, it’s just a guide. You could even eat a higher carb diet on training days and go a bit lower on non-training days, or just keep it regular across the week, it’s up to you. See what works best for you. 👍🏽⁣ ⁣ I love carbs and eat them every day anyway but if you feel you’re not getting the results you want in your strength or performance then maybe look at your carb intake and add in some more. Plenty to choose from - oats, bread, bagels, potatoes, rice and of course fruit & veg (although a much lower carb content in these per portion).⁣ ⁣ Don’t be afraid of carbs. Use them to make progress, but most importantly, enjoy them. 😋⁣ ⁣ Happy Monday folks. 😊

It’s a day of Birthday celebrations today!! Happy Happy Happy 40th Birthday to my gorgeous husband to be!! Time to party Neil Stephen 🎉🍾 It’s time to have fun in the sun ❤️👍 #happybirthday #happy40thbirthday #futurehusband #husbandtobe #letscelebrate #sunisout #hothothot #familytime #familyholiday #lovemyboys #paphos #cyprus #pt #ptaberdeen #personaltrainer #personaltraining #timetoparty

Anyone else wish time would slow down sometimes? 🙋🏽‍♀️⁣ ⁣ I realised recently that I was trying to do too much at once. All it did for me was trigger my depression and anxiety (at least this is what I’m assuming caused it) and I got myself into a bit of a tizz.⁣ ⁣ I found I was always planning ahead, which isn’t necessarily a bad thing, but I had forgotten to live in the present, to be present.⁣ ⁣ Everything was next week, next month, next year, plan plan plan! I got way ahead of myself and totally stressed myself out. 😰⁣ ⁣ The last 2 weeks I’ve tried to slow down a bit and take some time out. I got into the habit of working away on the laptop until 9/9.30 but I’ve stopped that. It goes away at 7/7.30 at the latest and then I’ll stick a film on and just chill. It’s a simple little thing but it’s made a difference along with a few other things.⁣ ⁣ Planning ahead and being organised is great but not if you’re letting it affect your mood, your mental health and not living in the now. I really need to put more effort into this.⁣ ⁣ I’m also very aware that I need a holiday, some proper time off. I’m going to Marrakech in 3 weeks for a few days break and that cannot come quick enough, not that I’m wishing the time away! 😆⁣ ⁣ Take some time to slow it down a bit. We all have busy lives but I reckon we could help ourselves out a bit by slooooooooowwwiiiiiiinnnngggg dooooooowwwwwwnnnn (said in my best slo mo voice). 🤣⁣ ⁣ Happy Thursday folks. 😀

Good morning and Happy Happy Tuesday everyone!!! It’s HOLIDAY TIME!!! Yahoo!!! Super excited, bounced out of bed and ready to get going for the day ahead!! We are on holiday later today so one more final workout before I slip into my bikini and start sipping a gin and tonic 👍. Can you tell I’m excited!! Been working away in the gym and happy with what I have achieved in the past two months. Sitting at a respectable 8 stone 3lbs and body feeling firm 💪. This holiday is all about my future husband, Neil Stephen as he has a special birthday to celebrate 👍. Right I’m going to enjoy my coffee before slipping into my gym gear then do some last minute packing 👍. Have a great day everyone!!, Colleen x #holidays #birthdaycelebrations #futurehusband #familyholiday #bikinitime #excited #rest #lovemyfamily #funinthesun #40thbirthday #holidaytime #timewithmyboys #funwithmyboys #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Good morning and Happy Monday everyone!! A morning spent swinging through the trees on Saturday. An early birthday celebration for my gorgeous future husbands, Neil Stephen 40th. Great fun had at Go Ape at Crathes Castle. Lots of shrieking, laughing and a few “oh my god, who’s ideal was this!!” 😂😂😂. Go Ape was great fun and a little bit of different exercise with all the climbing. Using all over body to scramble over the nets 👍. It’s back in the gym this morning for some weights 💪. It’s Monday!! Who else is training today? Have a great day, Colleen x #birthday #earlybirthdaycelebrations #happy40thbirthday #futurehusband #lovemyboy #swingingthroughtrees #goape #greatday #familyfun #monkeys #lovemyfamily #birthdaysurprise #happymum #fitmum #fitnessmum #mumswholift #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Happy Sunday afternoon everyone!! After having to take a few days rest due to not feeling great I was ready for my workout this afternoon. A nice 50 minute Spin Bike session and feeling good. It wasn’t easy. It’s now time to have a nice relaxing evening. Have a nice evening, Colleen x #workout #workoutdone #lookgoodfeelgood #cardio #cardioworkout #spinbike #sweatitout #lookafteryourself #lookafteryourbody #happymum #fitmum #fitnessmum #fitmumlife #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Good morning and Happy Happy Saturday everyone!! It’s another weekend of fun and early celebrations as we celebrate my gorgeous future husband’s, Neil Stephen 40th birthday. Emily is here for the weekend to make it extra special and myself, Nathan and Emily have been busy organising for a fun packed adventure ❤️👍. Not the weather I had hoped for but we will have a fantastic time anyway ❤️. Hope everyone has a great day like we will have, Colleen x #letshavefun #earlybirthdaycelebrations #familytime #40thbirthday #futurehusband #lovemyboys #stepdaughter #excited #funfunfun #surprise #fundayahead #lovemyfamily #letsspoildad #happymum #happybirthday #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #letseatcake

Ever tried kneeling down then standing up with a 20kg kettlebell in one hand? What do you mean no! 😆⁣ ⁣ These suck but in a good way. Just ensure your core is engaged and that kettlebell stays tight to the body.⁣ ⁣ I did 10 on each leg here, switching the bell to the leg side I was standing up on. Try 3 rounds, resting 1 minute between sets. Great for a lower body workout with a cheeky bit of core work too. 🙌🏽⁣ ⁣ The heavier the better with your kettlebell choice. 👍🏽⁣ ⁣ Give it a go and let me know what you think.⁣ ⁣ Happy Friday folks. 😀

Good morning and Happy Friday everyone!! Thank goodness after a decent sleep I have woken feeling better. Not 100% but can now move without wanting to vomit 👍. And it’s also Mother and son day so delighted I’m feeling more human. Any other mums feel guilty if they feel unwell? So it’s off to Kindergym we go then coffee after with gorgeous friends ❤️. I’m looking forward to a day where I can move around and function. Nothing worse than feeling rubbish. It’s also still listening to my body and having that extra rest day. The old me would slip into gym gear and get going in the gym but not now. I have a little person to take care of and my health is priority 👍. Have a great day everyone, Colleen x #feelingbetter #feelingbettertoday #stillnot100percent #happymum #kindergym #motherandson #greatdayahead #lovemyson #fitmum #fitnessmum #restday #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #fitmumlife #coffeewithfriends #befabulous

These headaches are starting to really frustrate me now and I’m popping paracetamols like they are going out of fashion. Feeling sick and irritable 😢. But what is the one thing that is keeping me going and making me smile? My gorgeous son, Nathan. Don’t get me wrong I have found it quite a challenge trying to look after Nathan this afternoon while feeling terrible but his cheeky face just makes me laugh. We eventually ventured out this afternoon for a stroll to Duthie Park. I felt bad for the wee fella being stuck inside so off we went via the shop for a sweetie ❤️. Came home shattered but happy. So no matter how you feel there is always that special someone there to make you smile 👍❤️. Right I’m off to bed and fingers crossed for a headache free day tomorrow. Sweet dreams, Colleen x #niceday☀️ #getoutdoors #freshair #clearmyhead #headaches #sorehead #ill #frustrated #lovemyson #makesmesmile #parklife #wellbehaved #cheekysmile #happymum #restday #cuddleup #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #fitmum #fitnessmum

Throwback to that time I jumped out of a plane! 🛩⁣ ⁣ I think I’m early twenties here. Decided to do a skydive to raise money for charity. Funny thing is I don’t remember being overly scared about doing this, probably because I didn’t have to jump or pull the cord. That was the responsibility of my tandem buddy whose name I’ve forgotten! 😬⁣ ⁣ It’s good to do things that scare us occasionally. Pushing the boundaries, taking risks can often lead to the most rewarding experiences.⁣ ⁣ I took a risk becoming self employed but I couldn’t be happier in my job. I love what I do, I’ve been at it for 2 years now by myself and as stressful as I find it sometimes, I wouldn’t change it.⁣ ⁣ Even the risks you take that don’t work out are gonna add value. You’re gonna learn from them either way. Know what to work on, know where to make changes/improvements.⁣ ⁣ There’s lots of things that scare me but it doesn’t stop me from trying.⁣ ⁣ I was petrified to start Jiujitsu, still am, but I enjoy it when I go. I haven’t been for a few weeks because my head is fucked up just now but all the peeps there are supportive and I’ve already got a crew of people ready to help me get back to it on Sunday. 🙌🏽⁣ ⁣ I was scared to start studying again but I’m doing it.⁣ ⁣ I was scared to raise a puppy by myself but I’m doing it.⁣ ⁣ I was scared to join the police but I did it for 10 years.⁣ ⁣ I was scared to get married because I knew it wasn’t really what I wanted but I did it and I learnt a lot about myself.⁣ ⁣ I was scared to talk about my mental health issues but I did it and continue to talk about it daily.⁣ ⁣ I don’t regret any decision I’ve ever made because I’ve learnt from them all and will continue to take risks and make mistakes because that’s life.⁣ ⁣ Don’t let fear get in the way of something potentially life changing and amazing.⁣ ⁣ I’m scared of spiders, they can get to fuck! 🤣 🕷 Happy Thursday folks. 😁

Day three of feeling wiped out 😢. Hate hate hate being like this. I have had to give in and put my feet up. Thank goodness I have a fantastic little boy. Cuddled up with mummy feeding me raisins 😂and watching cartoons. Looks like a nice day so hoping I can muster some energy and take a walk to the park. Hope everyone is having a great day, Colleen x #feelingrubbish #noenergyleft #noenergy #sick #tired #wipedout #rest #nogetupandgo #tiredmum #cuddledup #takearest #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

I’m off to Marrakech in 4 weeks for a few days break with friends. Ordinarily before going away, I’d be looking to diet a little to look half decent in a bikini, but I couldn’t give a shit anymore! 😆⁣ ⁣ I’m not trying to impress anyone, I’m comfortable in my own skin and I already have a bikini body. It simply involves putting a bikini on the body I have, hey presto, bikini body. 🤷🏽‍♀️⁣ ⁣ I’m also not in the right frame of mind to diet right now. My priority at the moment is my mental health and there’s no way dieting would help me in any way just now, so it’s not happening.⁣ ⁣ So many people fail when it comes to weight loss for a number of reasons. One of those reasons is not being ready mentally. Losing weight can be really hard for some, you need to be ready for what’s to come.⁣ ⁣ Possible hunger, change of habits, behavioural changes, lifestyle changes, compromises, change in mindset, willingness to learn and educate yourself on nutrition.⁣ ⁣ It can be a tough change for some, which is why lots of people are still chasing the quick fix.⁣ ⁣ If you’re not ready mentally and not willing to make lifestyle changes, chances are you won’t succeed.⁣ ⁣ If you set yourself a goal in life, be prepared. Give yourself the best chance at success.⁣ ⁣ 𝐁𝐞 𝐫𝐞𝐚𝐝𝐲!⁣ ⁣ Happy Wednesday folks. 😊

Eat eat eat!!! Good morning and Happy Wednesday everyone!! I’m still feeling rubbish but I’m going to double my calories which I would normally consume at breakfast and see if I can kick start my engine!! Even after a decent sleep I’m lacking energy. So let’s up the calories and see if that helps. Looks like another rest day is on the cards too 👎. But needs must. Just as well I’m a foodie as I’m excited to be stuffing my face this morning!!! 👍 Have a great day, Colleen x #eateateat #needfood #needenergy #eatforenergy #doublecalories #feelingrubbish #needtorest #boo #foodie #givemefood #yummymummy #happymum #fitmum #fitnessmum #fitmumlife #pt #ptaberdeen #personaltrainer #personaltraining #eatwell #nutritionist

Stretching & mobility at home is now a game for the dog. 🤦🏽‍♀️ . Happy Monday folks. 😊

Good morning and Happy Happy Monday everyone!! Well this picture just sums me up this morning 😂😂. After a fantastic weekend of early celebrations for my future husbands “40th” Birthday. I am feeling a little sluggish this morning. Only another four days to go for another weekend of early birthday celebrations 👍. At least I have four days to prepare 👍. But my little gorgeous alarm clock has woken us at 5.30am. Coffee has been consumed and I’m ready to crack on with my day. I feel my body crying out for carbs due to feeling tired but that just won’t do. I’m back on plan and back on my weights today 👍💪. I may be moving slower than normal today but I will feel good and will get everything done. Positive thoughts 👍❤️. Ok Monday, Let’s do this!!! Have a great day, Colleen x #hellomonday #upandatem #wakeywakey #passthecoffee #backonplan #weekendofcelebrations #earlybirthdaysurprise #futurehusband #turning40 #feelingsluggish #backtoweights #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Good afternoon and Happy Sunday everyone!! After eight days of working out, it’s a rest day for me today. Long-lie, out for breakfast and now cheering on Scotland in the Rugby 👍. Had a fantastic day out yesterday with my future husband. Great laugh 👍. Missing my wee gorgeous son though so out to pick him up from grandma and grandas soon. It’s a lazy day in the Duncan/Stephen household. All jobs can wait. Have a great day, Colleen x #dayofrest #lazysunday #timewithfamily #lazyday #futurehusband #feetup #sundaypapers #rugby #houseworkcanwait #happymum #fitmum #fitnessmum #relaxedmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

And that’s ok. 😎

Workout done!! Inspired by the man on tv this morning who ran a Marathon in under two hours!! I jumped on my Spin Bike and did a 30 minute sprint session. Legs were burning!! But feeling good now!! Glad I watched a little of it as really didn’t fancy my session but I did it!! Now it’s time to get ready for my Date Day with my future husband. Excited!! #workoutdone #sweaty #spinbike #cardio #beinspired #lookgoodfeelgood #getitdone #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #futurehusband #dateday #excited

Good morning and Happy Saturday everyone!! What’s your thoughts on Social Media? It’s got its positives and negatives. Over the past two weeks I have decided to come away from my Personal Facebook account as it’s come to the point where I am finding it rather boring. I’m also finding some people’s constant posts very boring. Sorry. I’m also away to have a clear out of “Friends” as I’m finding I have absolutely nothing in common with some of these people anymore and really don’t want some people knowing what I am doing. So if you want me to know something you can tell me when we catch up. I’m obviously using my business page. Trying to post useful info on training, nutrition and anything else I may find motivating or helpful. I’m also loving my Instagram as love the fitness and nutrition accounts I follow. I find social media was having quite a negative effect on my personal thoughts and decided it’s now time to have a break. Lots of false, self fulfilling, attention seeking nonsense. Right that’s my waffling over. I’m off for a workout before a nice date day with my future husband 👍❤️. Have a great day, Colleen x #socialmedia #thoughts #positive #negative #isituseful #takingabreak #facebook #private #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

Workout is done 👍. 40 minute Spin Bike Session after a 90 minute walk 👍. Feeling good and relaxed. It’s now time to put my feet up for the evening and enjoy a nice cold Vedette Blonde beer 👍 Who else has had a workout today? #longwalk #spinbike #cardio #getitdone #workoutdone #feelgood #feetupfriday #relaxedmum #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist #beertime #cheekyblonde #vedetteblonde

Good morning you beautiful humans and Happy Happy Friday!! It’s mother and son day and we have a great day planned ahead. Bounced out of bed at 6am and ready for our day of adventure ❤️. I will be having a workout later in the day but it’s all about coffee, Kindergym, lunch, friends and shopping first 👍. Who else has a great day planned? Have a great day, Colleen x #goodmorning #wakeywakey #bounceoutofbed #earlyriser #itsfriday #motherandson #funday #kindergym #excited #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining #nutritionist

It’s World Metal Health Day today. What are you thankful for that you appreciate for your Mental Health? Here are mine; My boys - who I love unconditionally ❤️ My family - My mother, father, sister, nieces, mother and father in law, brother in law. What they do for me is fantastic Friends - Both old and new Health - Being strong and fit How about you? #mentalhealth #mentalhealthday #mentalhealthday2019 #whatareyouthankfulfor #family #health #friends #happiness #lovemyboys #futurehusband #lovemyfamily #happymum #fitmum #fitnessmum #pt #ptaberdeen #aberdeenpt #personaltrainer #personaltraining

Top #ptaberdeen posts

Good things come to those who sweat 💦💦 tried out something new today and I can't wait to share some fun new workouts with a few of my clients! I hope they're ready for it 💥 #happytuesday #workout #sweat #fitness #gym #health #personaltrainer #pt #personaltraining #puregymrubislaw #puregym #jellylegs #aberdeen #ptaberdeen #girlswholift #bodyconfidence #girlpower

Good morning and Happy Monday everyone!! So it was up early and my Monday morning weigh in. I have been weighing myself daily over the past week and I’m going to do the same again this week. So current weight 8 stone 10.6lbs. No real change but feeling good. A little frustrated as had a great week of nutrition. So I’m taking it to the next stage this week. I’m back to weighing my foods and portion control. This weight will come off. It’s great that I have cut down on certain things and very aware of my meal choices but eating well is obviously not enough for me. I love my food and have doubled up on my veggies but I still must not eat too much. I’m training everyday and making great progress but I personally want my weight to go down. Another choice I have made is to add in 30 minutes of cardio everyday this week. So wish me luck!! 👍🏻💪. Hope everyone is off to a great start to their week. Eat healthy and exercise. #portioncontrol #portionsize #cutback #smallportions #littleandoften #mealplan #mealprep #nutrition #nutritionist #focus #stayfocused #decreasebodyfat #weightlossjourney #thismumcan #thisgirlcan #fitmummy #fitmum #fitnessmummy #pt #ptaberdeen #ptlife #aberdeenpt #personalgoals #personaltraining #personaltrainer #yummymummy #sixpackabs

Improvement on technique and managed 50kg front squat today 👍🏻💪🏽 #ollylift #snatch #olympiclifting #beginnerlifter #trainingday #personaltrainer #pt #ptaberdeen #personaltraineraberdeen

Do you even lift? 🤣 Moving from a bodybuilding programme to a hybrid powerlifting programme to try see some strength gains. My body fat sits naturally at around 20% when I eat what I like, which is what I’ve been doing recently. Contemplated a cut but I kinda like this look and feel. To all the little girls out there who preach you can’t have visible abs and be healthy, come tell me how unhealthy I am 🤷🏻‍♀️😛 Lift your weights, eat your meals, and stop expecting to look like an athlete after a years training! 🤓 p.s. I’m aware I have visible stretch marks here but I grew two humans inside my body and this is how it looks #mumbod #mumswholift #girlswholiftheavy #fitgitls #girlswithmuscle #bikinibod #saunatime #causeimkidfreetoday #powerbodybuilding #hybrid #thehybridmovement #girlgains #abs #girlswithabs #ptaberdeen #personaltraineraberdeen #midwife #pregnancyfitness #yummymummy

"I dont want to touch weights because I dont want to get bulky" - the most common phrase I hear as a personal trainer. ⚠️MYTH BUSTING TIME⚠️ When you pick up heavy things, your muscles get stronger but not necessarily bigger . If you pump yourself full of 'testosterone' and eat way more calories than you are burning every day, sure you could get bigger. However, if you pick up heavy things, and eat in a caloric deficit and eat the right kinds of food, your muscles will get stronger and denser and you will burn the fat on top of your muscle, and you will get that “toned” look that most people aim for and want. - - - - #weightsmakeyoubulkyapparently #weights #fatloss #toned #strong #confident #pt #personaltrainer #ptaberdeen #aberdeen #puregym #fitfam #caloriedeficit #healthy #mythbusting #gymlife #gym #balance #focus #strengthtraining

Pushed through a gruelling back workout with @adaptfitness_personal_training after saying I was taking it easy, I didn't 🙄 slowly starting to see the results I've been working towards! - - - - #backday #weights #weightsmakeyoubulkyapparently #gains #muscle #gym #fitness #pt #personaltraining #personaltrainer #gymlife #back #delts #lats #strong #fitspo #leanmuscle #ptaberdeen

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