Viewing entries tagged
vegan personal trainer

Pull Up Wins

Pull Up Wins

How our Warriors are getting on with their pull ups - Jay, Jason and Steve - and a few tips and tricks to build strength with yours!

If you want to get a stronger upper body and would LOVE to get a pull up, but you’ve no idea how or where to start, click the button below to book your free consultation:

Sick Of Having Back Pain?

Sick Of Having Back Pain?

Fed up of having daily back pain? Check out what one of our clients who used to have this says about the process and his results.

Reading about Strength

Reading about Strength

I'm often juggling a few books and here is a fantastic one I'm reading at the moment, which I would thoroughly recommend if you've got two X chromosomes and you're interested in what being strong could do and could mean for you:

It's so important to surround yourself with resources and people who support what you're looking to achieve. We all know how demoralising it can feel when you tell someone about a new goal of yours, or something you're working to achieve, and they snub it, or tell you it can't be done. 

It may well shake your belief in yourself and whether you can do it or not, and that will then affect your action towards it.

What if you believe unequivocally that you could, or at least you borrowed that belief off someone who had it, temporarily, until you had it yourself? Think of what you could achieve. 

Short & Sweet - Let's Get Stronger Together

Short & Sweet - Let's Get Stronger Together

We're always getting caught out by Instagram time limits on videos so here's a super short and sweet one - we just wanna help you get stronger!

We're female personal trainers based in Bristol and we specialise in helping women get stronger, fitter, tone up and feel more confident.

Resonate with you? Click the button below to come and check us out:

Why do we do this?

Why do we do this?

What we can do can be fairly simple to 'get', but it's so important to us that we remember and communicate our 'why' regularly.

Helping women get stronger is SO important to us. Want to find out more? Click the button below:

12kg In Two Weeks - How Has This Happened?! Part One

12kg In Two Weeks - How Has This Happened?! Part One

So, last week, I posted a picture on social media which attracted a fair bit of attention - that I've dropped 12kg in 2 weeks. I wanted to let you all know today how I've done that and to talk a little about healthy weight loss, balance and non-judgement.

Here's Part Two:

What's the Taster Session About?

What's the Taster Session About?

Hi there!

I'd like to let you know today a little bit more about the taster session and what it's all about. Press play below to have a watch:

Basically, it's an opportunity to:

  • Come and meet me - I'm very different to the general public perception of a personal trainer, trust me!
  • Come and see the gym - it's very different too, compared to the big, commercial gyms which most of my clients don't feel much of an affinity with!
  • Learn how you can get stronger and fitter when you feel like you don't have the time to do it and don't know where to start
  • Get some tips on how you can start seeing your body differently.

If this sounds good to you, I'd love to see you. You can click the button below and go direct to my online booking system and get booked in. Only five spaces are available every month, so I would recommend snapping yours up now!

Why Warrior?

Why Warrior?

I get asked a lot, 'why did you choose the name 'The Warrior Programme?' or the word 'Warrior'.

So today, I'd like to explain to you why I picked it and what it means to be a Warrior!

Press play below to watch:

A Warrior is someone who is strong, both physically and mentally.


Before my Warriors start with me, this is where they are:

Working really hard in your job or on your business - driven and ambitious - you want to do well and you have big plans

You know your health is suffering because of it - your hours are long, you spend a lot of time sitting down and you're stressed

You don't know where to start with fixing it

You don't know how you're going to find the time

You know your posture isn't great and you don't feel that flexible

You feel unfit and you're not that strong

You're not a huge fan of your body - it doesn't look quite how you want it to

You don't know how to make healthy choices, particularly given you're always working and feel you have to rely on convenience food

You don't feel confident enough to just walk into a gym and start working on it yourself

You know you won't be that motivated doing it by yourself

You don't want your business or work ambitions to be hampered by your health or stress levels



And this is what they want:

A successful business or to be promoted to the level you want to reach in your company

Financial and physical freedom

Less stress

Better posture

To feel strong and fit

To feel really confident

To enjoy and feel at peace with the way you look

To reach your potential



What have they tried to get there?

Diets - didn't work

A gym membership - didn't go or went for a few minutes, didn't know what you were doing, felt silly and left

Perhaps another personal trainer - didn't get on and/or didn't get the results you wanted

Nothing - I just don't know what to do!



I help them get stronger, fitter, more confident, less stressed and more productive!


If any of this resonates with you, I'd love to invite you to a FREE TASTER SESSION. Now, I only make five spaces available for these every month and I'm full for June, but there are still places available for July.

If you'd like to book one, please click the button below:

This email is going out to a lot more than 5 people, so if you'd like to come, I'd recommend you book now to avoid disappointment - once the slots for July are gone, they're gone!

Very much looking forward to seeing you there!

Until next month,


The Warrior Programme

What Is A Deadlift & Why Is It Important?

What Is A Deadlift & Why Is It Important?

I realise I post about deadlifts and my clients' achievements with them a lot, so today I wanted to explain what they are and why they're important.

If this resonates with you, please get in touch!


What to do when you've got loads of work to do but you're feeling ill

What to do when you've got loads of work to do but you're feeling ill

So, I'm feeling sick - very annoying - I'm stronger than I've ever been, I run my own business and I don't want my progress in either to stop. What do I do? How do I find that balance to handle it?

Amy @ The Warrior Programme

Me & The Warrior Programme

Me & The Warrior Programme

Hi everyone,

I’m Amy and I’m the owner and head trainer at The Warrior Programme in Bristol. I used to be a corporate insurance broker, but I decided that the stress, bureaucracy and desk-life weren’t for me. I studied Law at university and used to spend 12+ hours every day sitting down, at a desk, a car, sofa, and I put on a lot of weight.

So, I understand your stress, frustration and the aches and pains that you push to the back of your mind. I get that you’re extremely busy, with a million demands on your time every day, but that you know that you need and want to take care of yourself. I love making that easy for you, so you don’t have to spend hours in the gym, or worry about what to eat. You don’t have to put up with aches and pains, stress and poor sleep.

I know there’s a million things on the market too, but don’t worry, I’ve done the leg work to find out what works, so you don’t have to.

I love helping people grow more into their mould, as opposed to the one we’re all supposed to fit into. After all, that’s what being a Warrior is all about – feeling strong, confident, capable and in control.

I don’t believe in weighing or measuring people – instead, we track your progress via what you can do and how you feel. You are vastly more than a number.

This is what makes The Warrior Programme different and why my Warriors carry on training with me.

If this sounds like a good fit for you and what you’ve been looking for, then get in touch with my today. I offer all new clients a free taster session, with no obligation or hard sell, just an opportunity to see if it will work for you.

To book your free taster session, just drop me a message on this page with your email and mobile number and I’ll get you booked in.

Please feel free to share this with your friends too.


On Your Way to Feeling Like a Goddess...!

On Your Way to Feeling Like a Goddess...!

I love yoga - for its strength and flexibility development and the emotional and spiritual side too. I discovered this pose - goddess pose - and I love it, so thought I would share it with you all.

How To Use A Foam Roller

How To Use A Foam Roller

Heard of foam rollers before, but not sure what to do with them? Here, I walk you through my top 3 rollers to have, plus the key movements I recommend to relieve any aches and pains and to get the most out of your training.

What is the point in exercising anyway?

What is the point in exercising anyway?

Interesting title, for a blog post from a personal trainer! 

We've all thought it, me included - I'll always be this size, I'll never be able to do that, I don't have time, I'm not that kind of person, that isn't me. So, I thought I'd share today why I exercise, me personally - I'm not a genetically-skinny person who can eat whatever they want and stay the same size, or an exercise obsessed person - I'm somewhere in between, probably like you.

Have a watch:

How can you make time? How can you make it a priority?

That's the first step - decide, allot the time then you're halfway there!

Until next week,


Training your body and your mind helps 'real life' get better

Training your body and your mind helps 'real life' get better

Exercise is very often a magnifier of our biggest struggles in life, and also a place to test and train ourselves. If you find something hard in 'real life', it's likely it's also having an impact on your exercise routine. For example, if we find it hard to commit to things, we are unlikely to commit to exercise. I see exercise as a training ground - if we can develop and enhance the skills we're lacking as a part of an exercise routine, we can then easily transfer them to our day to day lives. 

No. 1 is CONFIDENCE. If we feel under-confident,either in how we look or what exercise we should be doing, this is going to massively impede our progress. 

If you don't like how you look, you'll likely approach exercise from a place of self-loathing - via faddy diets or going all out for a week, then getting frustrated at a lack of 'progress', meaning you stop and go back to square one. 

If you're unsure what you're doing, you'll likely wander around the gym trying things out, but not really committing to it and it most likely won't last long. 

Either way, you end up remaining static - i.e. not where you want to be. With some help from me, this changes - your confidence soars and you start making progress.

One of my clients now doesn't dread events for weeks on end, she knows she can fit into her dress and looking at the photos afterwards isn't quite as terrifying.

Would you like to improve your confidence?

Do you find yourself repetitively neglecting your needs or treating yourself badly? Are you at the bottom of your to-do list?

Number two is SELF-ESTEEM - one of the biggest holders back in exercise and in life. 

If you don't like yourself, you're going to approach it all the wrong way - trying to get fast results, not sustainable, trying to make yourself smaller as quickly as possible, with no interest in the journey, just the end result. 

If you don't love yourself, you'll likely not take the right recovery time, not allow yourself some peace or some rest, which means you'll get stressed and burned out and possibly even become ill or get an injury. Not fun.

Instead, if you approach eating and exercise from a place of liking yourself, you'll get better and more sustainable results, and you'll enjoy the journey. It becomes part of your life, rather than being something you hate.

Many of my clients came to me trying to eat as little as possible, living off sugar, never having found any exercise that they enjoyed or could commit to. Now, they eat more, they have fun with exercise and they're healthier than ever.    

Are you a go-getter in your day to day life, ambitious and driven, but have never quite got there with your exercise and eating routine? 

Number three is DETERMINATION. With everything in life, you need to set a goal, plan it out and stick to it. I'm not going to bore you with SMART goals - basically, just make it simple, certain and specific - for example, I want to achieve a full pull up by 1st December 2016 or I want to go two full days without eating any foods with added sugar by 1st November 2016.

Pick something you really care about, that you really want and then go for it. The more determined you are, and the more you KNOW that you will achieve it, the likelihood of it happening is vastly improved. 


Do you make a new year's resolution, go to the gym 3x a week for a fortnight and then give up, either because you got bored or because you weren't getting any results?

Once you've set a goal that you really want, you need to commit. Ask yourself, how much do I want this? How much will changing this change my life? How much is it worth to me?

Whether it's losing weight, toning up, de-stressing or getting more energy - what does it mean to you?

Very simply, in the below photo, I'm working on increasing the flexibility of my hips - this is important to me for health reasons (you need to balance strength and flexibility) and sporting reasons - I'm big on cycling, which can make the hips tight. I practice pretty much every day - I know it's going to take time and I won't always see any progress week on week, but I want to do it. 

What do you want to change the most? Are you willing to commit to it?

If you'd like some help getting started, you know where I am.

Why I left the corporate life

Why I left the corporate life

I used to be suited and booted, not trainered and leggings-ed. I was good at school, diligent and hard-working, so it was pretty much a given that I would go to university. I wasn't 100% sure what I wanted to do (I've always been a person with a lot of ideas). I knew I was going to spend £10k on a degree regardless and I wanted to make sure I got the greatest possible return on my investment, so I chose Law - an intellectual challenge with some prestige attached, plus lots of transferrable skills. 

To cut a long story short, I graduated from Southampton, under 2% off a first in Law, with a particular specialism in insurance law. I didn't want to go into legal practice and I genuinely loved the insurance side, so I went into claims. It was great fun and a real eye-opener, but as an exceptionally ambitious person, I wanted the challenge of 'Account Exec'. Within three years, I was there, an Account Exec at 24 in a fantastic team, working for a highly prestigious company. 

I loved my colleagues and I had a fabulous boss but, in all honesty, it wasn't enough. If you're happy in a corporate environment and enjoy working in insurance, there is nowhere better, but my heart lay in fitness and working for myself. I've been on a 'fitness-journey' myself (that's another blog!) and I just wanted more. 

This means that I understand - I've sat at your desk (proverbially), have felt that 11am intersection, lunch so far away. Rushed to get everything I needed to done in my lunch hour, eating being at the bottom of my priority list; I used to eat such crap just because it was convenient! Felt the waves of tiredness and boredom at 3:30 and then escaped as soon as I could at 5:01! I know - despite the best intentions of your employers or your boss - how trapped you feel and how stuck in a routine you can get.

I understand the corporate environment - its pressures, red-tape, office politics, team structures, different dynamics, the long sedentary hours. It's not a world that is designed around people and doesn't tend to promote self-care.  

This wasn't enough for me and exercise was my escape. At just 24, I started to get lower back and shoulder pain, after the hours and hours spent sat at my desk pouring over pages and staring at the screen. Consider how that would have progressed ten years down the line. Even with the best will in the world, countless desk assessments, fancy chairs and a BUPA programme won't prevent these issues entirely - they're so so common, but so treatable, and the solution is pretty easy. 

The corporate world has bred a generation of people with sleepy bums, weak cores, rounded shoulders and craned necks. Also, an addiction to convenience foods, caffeine and sugar highs and lows. It became really important to me to change this, not just for myself, but for others too. 

Have you had enough of this? 

For the employEES reading,  make a choice:

- To take your health seriously

- To use your lunch breaks to eat, alongside running errands

- To leave your desk - stand up for 1 minute of every hour minimum

- To move - exercise isn't a negotiable part of life - it's essential if you want your body to last! 

- To strengthen those areas that are lacking and to deal with any aches and pains that you've been ignoring for a while.


For the employERS that are reading, consider:

- How much better your teams could function if they were all getting regular exercise

- What a difference it would make to afternoon productivity in particular if your staff moved at lunchtime and ate nutritious food that fed their brains and didn't send them into a slump

- How improving your employees' health could reduce the amount of sick days and the cost this has for your business? 

- How much more engaged employees would feel if they saw that you were taking their day to day welfare seriously, more so than just offering a BUPA or Simply Health programme?

- How you would fare against your competitors in attracting talent, if your employee benefits package was a bit different to the norm?

I have a solution for you both - I'd love to help. There really is a better way. 

To get you started, check out my free e-book - it contains 20 tips as to how to look after your body AND your mind - you can't do one without the other! 

Eating cake and lifting weights

Eating cake and lifting weights

I'm forever on a quest to make life work for me. I don't count calories, I don't recommend self-deprivation. I do, however, put a real focus on what I put in my body and what I do with it.

Which brings me to this week's blog - eating cake & lifting weights! (Certainly not lifting cake and eating weights!)

Weights is what I do and cake is what I've been eating this week. Let's start with weights.

Weights is what I do for three reasons:

1) It's seriously effective - I have the body I want and I'm helping lots of other people have the bodies they want. For example, a lot of women want a great bum - there's nothing like a 'weights bum' - literally the best way to achieve the bum you want. A lot of guys want strong arms - that's weights too. 

2) It takes less time than traditional cardio-based approaches - none of us have a lot of time these days, so anything that gives us more is a very good thing.

3) It's really fun and achievement focused - every time I lift more than I did last week or I manage a new movement, I'm so happy! It's boosted my confidence like you wouldn't believe, I would even go as far to say it's like therapy!! 

Two of my clients have said to me this week: 'I'd forgotten how fun this was','It was a lot more fun than I expected it would be'

Another client - Anna - said last Friday (straight after conquering a 60kg lift for the first time): 'It's like the rush you get from eating things like chocolate but without the guilt afterwards. It's such a sense of achievement - I've done so much in such a short time with you compared to training before on my own.'

I'll take that! 

Anna had done a bit of weight training before working with me, but not much. Within 4 weeks, she's at 60kg and is really happy about it!

Now, this brings me to cake! Who doesn't love cake? I know I do, and I'm always trying to find ways to make the things I like but in better ways. 

This particular beauty is a chocolate cake I made on Sunday - I had a chocolate craving that I wanted to satisfy a) with stuff I had in the house, b) fairly quickly and c) without putting any crap into my body. A fair challenge! 

I did a bit of googling and found a few recipes. I didn't have everything, but I am the queen of tweaking so managed to knock this up! 

It was honestly one of the best chocolate cakes I've ever had (if I say so myself) and these are a few more reasons why it's great:

1) There's no added sugar - means less hikes and falls in energy levels and you just generally feel better

2) It's gluten free

3) It's vegan - in my book this is a good thing - less saturated fat and fits in with my lifestyle. 

One more picture in case you're not tempted enough yet:

If you'd like to give it a try, all I need is your email address to ping you across the recipe. I'd love to know how you get on!

Now I realise that's only giving you a chance to try the latter part of this blog - if you'd like to try the former - the weights bit - drop me a line today or give me a call to arrange your free taster session. 

You'll regret neither!

Until next week!

Amy xoxo