Streamline Personal Training

24/08/2024

Time just flies when I do what I love as a job! 😉

Can’t believe this week I it has been 12 years of Streamline Personal Training and 6 years of Baby & Me Fitness! 🙌🏻

There has been a big change in my life the last 10 months with now being a mummy of two boys; which has been a life changing experience and still feels I am on a rollercoaster! 🤣

A BIG thank you to everyone who has supported me throughout the last year allowing me to build and succeed in my business during my pregnancy and the last 10 months since having Finn, also allowing me to follow my motto in life ‘Do What You Love Love What You Do’ ♥️

21/08/2024

Hands up who has enough time to catch up with their pals?! Nope - me too! Life is busy - so why not kill two birds with one stone as the saying goes and organise some group PT sessions - catch up with your pals while working out!

You'll find yourself sharing laughs, celebrating each other's progress and seeing each other more, and the regular workouts with the same group provide a built-in support system where you cheer each other on to accomplish your goals 👏

Turn your limited catch up's into regular sessions to improve your health and wellbeing - it's a win win!

19/08/2024

Has summer killed your exercise mojo? We've all been there!

First and foremost -- DONT FEEL GUILTY 🤭

Summer is hectic, you might have had kids home - it's all stacked against you, put away the negative feelings you are carrying and turn the page for a fresh start.

Secondly make a plan - write down some goals you want to achieve from getting back into an exercise routine, and even pop them on the fridge to keep them handy. Nothing helps you more to stick to a new routine than a concrete plan.👍🏻

However make sure that plan is achievable - maybe start with 30-40 mins at the workout plus a walk with friends, then build up. 📈

But mainly - don't fall prey to comparison - you know what works for you, and if you need some help or guidance please get in touch!

14/08/2024

Did you know I can offer small group PT sessions? 👏

I've written a bit about it over on the blog, so please go check it out, but here's some reasons it could be right for you -

😁 you get the benefits of personalised coaching with me, alongside the fun of group workouts
😁 working out with a small group of 3-4 pals creates a supportive and fun environment
😁 the encouragement from the others can be incredibly motivating
😁small group sessions provide the benefits of personal training at a more affordable price

I definitely see huge advantages to working out together, and have seen success for many people doing so - drop me a DM if you'd like more info!

13/08/2024

It’s back to school tomorrow in Edinburgh. Can you believe the summer holidays are over already? 😳

First time experience summer school holidays and not going to lie I was pretty much dreading having Blair off school for 6 weeks but it’s not been as bad as I thought and the weeks have pretty much flown in; so that’s a positive sign! 😀

It’s been a filled packed 6 weeks for us with the first part of the holidays having family in town from Singapore, we have had quality family time doing lots of fun activities and in between this Blair has been dipping in and out of football camp, tennis camp and multi sports camp which he has had an absolutely blast at! 🙌🏻

Now it’s time to get back to normality; Blair to get his uniform back on and bring on P2! 🏫

Hope you have all had an amazing summer too! ♥️

07/08/2024

School holidays are almost over here in Scotland - hopefully the summer weather will stay as it's not really been here that much! 🤣

If you've enjoyed your summer with the kids, perhaps a little too much, and are looking for a proven way to get some fitness back into your life, my summer body blitz programme is still available!

With great results so far, and many clients signing up for a second block - it's a no stress way of building your fitness routine with the benefit of a tested programme that I know gets results!

Drop me a DM to find out more!

05/08/2024

Why is cardio just as important as strength training!

There is so much information going around how important strength training is for you, which is very true. However we can’t forget the benefits of doing cardio training can have on you!

Benefits of cardio training:

Improved:
✔️ cardiovascular function
✔️ respiratory function
✔️ blood lipid profile
✔️ mood levels
✔️ stress management
✔️ neuroplasticity

Reduced:
✔️ risk of acute & chronic disease
✔️ risk of cardiovascular disease
✔️ blood pressure & heart rate
✔️ levels of visceral fat
✔️ rates of depression & anxiety
✔️ rates of cognitive decline

The advantage of cardio training is you don’t need a gym or equipment to see the benefits, you can go outdoors for a walk or run or do body movements that involve no equipment! 👊🏻

Comment below and tell me do you prioritise cardio training whilst working out?

31/07/2024

I've been back re-introducing myself over on the blog, and talking a bit more about what training with me is like 🥳

One of the key things I'd love you take away is that it's all about a holistic approach - true fitness goes far beyond working out, and I take a much wider, holistic approach with you as my client.

We truly go on a journey, as silly as that sounds, that encompasses lifestyle, nutrition, mental wellbeing and more - all of which are crucial for your overall health, and how successful you will be reaching any goals, but are often overlooked.

PT for me is much more than training - the personal bit's the important bit!

So if you're looking for someone to help you reach your health goals, whatever they may be, and like the idea of a PT with the emphasis on the "P" - drop me a message!

29/07/2024

Had such a wonderful weekend being bridesmaid to my most amazing and loviest friend !

This was me all glammed up and ready to celebrate!!

Make up by
Dress from .measure
And the most beautiful bouquet of flowers by

The whole weekend was spectacular, thank you to the new Mr and Mrs Mellor for asking me to be part of their special day! 💞

24/07/2024

Above everything I believe fitness should complement your life, not restrict it 😕

I believe in enjoying life to the fullest, which includes going out to eat, going on holiday, and having a drink with friends - and I'm not about to give that up so you better believe I'm not going to ask you to!

It’s not about being overly restrictive but about finding a healthy balance that works for you. Together, we'll create a fitness plan that fits into your lifestyle, allowing you to enjoy these moments while still making progress towards your goals - and definitely no points counting 😜

17/07/2024

I am not here for boring, repetitive workouts! 🤣

While I do like to focus on tried and tested exercises that I know will work for you and your goals, I also like to create fresh and innovative routines to keep things interesting and engaging. By focusing on the basics AND mixing up exercises and introducing new challenges, its my job to prevent boredom for you, avoid plateaus in your progress and to ensure you’re always motivated and having fun 🥳

No one want's to be bored 🧐Whether you're working towards a target or challenge, or are looking to integrate fitness into your lifestyle, come and have some fun!

14/07/2024

Throughout the summer Baby & Me Fitness Class is taken outdoors to Spylaw Park, Colinton!

We will be enjoying the Scottish fresh air whilst working out together.

If you would like to join in then click here 👉🏻 https://www.streamlinept.co.uk/babyandmefitness

10/07/2024

Stepping into the world of fitness can be daunting, especially if you're a beginner, but often even if you have been active before.

It's my job as your PT to create a positive and encouraging environment, whether in person or virtually, that makes your fitness experience enjoyable and less intimidating 🧐

Together, we'll celebrate every milestone, no matter how small, and turn your fitness journey into an empowering experience, personalised to your needs 🥳

I've spoken a bit more about working with me over on the blog today; head over to the website to check it out!

03/07/2024

Are you ready to embark on a journey to a healthier, happier you? 🖐

Whether you're just starting out or looking to take your fitness to the next level, I’m here to help you every step of the way.

My name is Susan, and I’m thrilled to reintroduce myself as your dedicated personal trainer with your goals at the heart of what I do 🥳

The key word for me is personal - I want to get to know you and make sure we're working hard to meet your goals, in a way that fits in with your priorities and your lifestyle - all the things a you tube workout series can't give you that I believe makes all the difference!

26/06/2024

Another top tip for keeping up with exercise over summer ☀️

Prioritise getting it done early - yes I'm also that nutter who does it early morning on holidays! But I know if I get it done I'm going to feel better for the rest of the day, and can then enjoy the rest of the day 😁

And whether home or away, you're also less likely to sack it off because it's gotten too warm! 🥵

Even a short morning workout can make all the difference - believe me it's worth it!

24/06/2024

I use to prioritise cardio training more than strength training but when I started to see the benefits of doing strength training, my mindset changed and now have a balance between the both!

Benefits of strength Training

Increased/improved:
✔️muscle mass
✔️strength & function
✔️bone mineral density
✔️tendon, ligament, & joint function
✔️insulin sensitivity

Decreased/reduced:
✔️risk of osteoporosis or osteopenia risk of musculoskeletal injury
✔️risk of urinary incontinence
✔️risk of falling
✔️severity of low back pain

The advantage of strength training; you don’t need a gym or equipment to see the benefits. Body weight exercise, working out outdoors or at home will do the job! 👊🏻

Tell me do you prioritise strength training whilst working out?

19/06/2024

A great way to keep your summer fitness mojo up is to use the time and different routines to try something new 👯

Summer is a great time to mix up your routine and get together with pals to try new things. Paddleboarding, kayaking, and swimming are fantastic summer activities that provide a full-body workout and keep things fun and social, or just et everyone together for some ways along the beach?

Is there anything you enjoy doing in summer?

17/06/2024

I was not going to post an image of my postnatal health and fitness journey this time round like I did with Blair but recently I have had a few people say to me “Susan you look great, but I suppose it easy for you for your a fitness professional and it’s your job!”

Yes I know what I need to do to get my body strong and fit after having a baby but I am just like any other mum:
- I have a baby.
- I have another child.
- I have broken sleep.
- I run my own business on my own and have kept working since having Finn.
- I have house duties to keep on top of.
- Blair’s sport activities to take him to.
- Entertain Finn and feed him.
- Life admin
- Other things that go on in my life
- Plus I am 41 and unsure if my hormones are going crazy due to being postnatal or menopausal or both 🤣

Looking after my physical and mental health is something that means a lot to me, so by finding the time and energy and with the support of my partner I take time to myself to achieve this!

I suppose what I am wanting to get out there is if a fitness professional is working towards a goal or doing something for themselves then remember they live just as a mad life as you and it does not come easy to them eithier, they need to find the time, motivation, energy and go through physical and mentally challenges too!

My postnatal health & fitness journey has not been as straight forward and easy as it was after having Blair; which in my head before having Finn I thought it would be exactly the same journey, my life the last 7 months has been totally mind blowing! But I have kept going and the majority of time given myself no excuses and so far my body is feeling strong and fit which I couldn’t be happier with my progress! ♥️

12/06/2024

With summer, and school holidays looming, it definitely get's trickier to keep up your exercise routines 😳

I've written a bit about it over month blog, go and give it a read, but one of my top tips is always to try and get the family involved! Turn fitness into a family activity! Go for a walk or bike ride together, play a game of football in the park, hit the pool on holiday (for swimming not just cocktails!) or even get the kids involved in your workouts - perhaps they can hold the stopwatch!

Not only will you stay active, but you'll also create lasting memories with your loved ones, and it never hurts to start instilling health hobbies 🥰

What's your favourite active thing to do with the family?

05/06/2024

With summer on the horizon we need to talk about how to keep the fitness mojo up! 🙌

Can you believe we are already in June? Whether facing the summer with the kids off school, or the busier social schedule the sun brings - it definitely gets trickier to keep fitness top of the list!

Why not make the most of the short lived sunshine and move your workouts outdoors? Being outdoors can make exercise feel less like a chore and more like a fun activity. Plus, you get to enjoy the sunshine and fresh air, and soak up some much needed vitamin D ☀️

02/06/2024

Hello June ☀️

Yesterday we started the month with a gorgeous sunny warm day in Edinburgh and with my half marathon training now underway, let’s hope this weather continues. For if you have been following me for a while you will know I LOVE running in the warm sunny weather! 🏃🏽‍♀️😀

Have a great month everyone ♥️

29/05/2024

So you want to take up running? 🏃‍♀️

Here's some top tips I would stick to if I was starting out -

🥇Start Slow and Steady - don’t go to hard too fast! Begin with a combination of walking and running, gradually increasing the time spent running as your fitness improves - if you go too hard I guarantee you won’t stick with it!

🥇Think about footwear - good running shoes are essential to prevent injuries and provide adequate support and can make all the difference, as well as some proper running socks. Don’t underestimate the benefit of the right kit.

🥇Listen to your body - pay attention to any aches or pains, and don't ignore them. Please don’t ignore any sharp or ongoing pain which could be a sign of injury. Rest when your body needs it, and get any pains checked out.

🥇Think strength - running is a high-impact activity that can put stress on your muscles and joints - knees, feet, ankles the whole lot. Strength training is key. Focus on exercises that build your core, hips, glutes and legs to prevent injuries and improve your stabiity.

🥇Don’t set your sights too high - think about realistic goals - whether it's completing your first 5K or improving your pace, make sure you keep it achievable so you can stay motivated. It’s ok to have a longer term goal, but break it down into smaller chunks so you can celebrate your progress along the way - and remember everything takes time so be kind to yourself!

🥇Speak to a running coach to get personalised support, motivation and exercises to help you smash it from the get go (hint - me 👆👋)

Read more about running coaching on the blog, or drop me a DM!

https://www.streamlinept.co.uk/blog

25/05/2024

Buzzing - EMF 10km 🏃🏽‍♀️🏅

What an amazing run this morning !! 🙌🏻

5 years since I last ran in an event and it felt great to be back!! Challenging but fanatics route, great atmosphere and it felt great to feel that adrenaline buzz that running in event gives you!! 💪🏻

The last two years my running has taken a big hit; broke my foot in 2022, in 2023 I was pregnant and gave birth to Finn by c-section. Even though I got back to running before falling pregnant and I ran during my pregnancy my running has not been as consistent as it used to be! So I as for my result today I am SUPER HAPPY!! 🙌🏻

Next up is training for Great Scottish Half Marathon in October, BRING IT ON!! 💪🏻

22/05/2024

My first marathon was in Edinburgh and I probably went into it quite naively - I thought it was just all about the distance. I set to running 5 days a week, plus all the fitness classes I was participating in at work throughout the day, and definitely overloaded my body by doing too much, and through not doing the right things 😩😩

We all have busy lives too so mostly don't have time to hit the pavements 5 days a week! Working with a running coach means we can ensure your plan fits your needs, goals and importantly your lifestyle - if you’re tired and have had a mental day the last thing you may want to do is head out for a run 🥵

We’ll work together to find what days and times are best for you to train, what strengthening exercises you need and enjoy and how best to ensure your strength training, rehab exercises and running is working together to meet your goals 🏃‍♀️

Then with a comprehensive, personalised and realistic plan you are much more likely to succeed 👏

Read all about running coaching on the blog, or drop me a DM 🥇

https://www.streamlinept.co.uk/blog

21/05/2024

A fitness class that allows you to get fit and healthy with no need of worrying about childcare.

45 minute workout focusing on strength and cardio exercises plus pelvic floor exercises.

Day: Tuesday
Time: 10am
Location: Colinton, Edinburgh

Why not come along and join us? Drop me a DM for more info!

15/05/2024

What I've learned over the years is that your training programme when running is so important 🤭

Apps like Couch to 5k are great, but they don’t provide the variety of training or the personalised service that can really take your strength, speed and endurance to the next level, or occasionally will encourage you to do things in a way that may not be the safest for your body, or your circumstances 🧐

A plan should be different depending what your running for - if it’s for pleasure, general fitness, an upcoming event or for your mental wellbeing 🙌

Your training plan will be entirely dependent on your goal - whether it's to run a 5k, 10km, marathon, or whether you’re starting out or looking to hit your next level. But through it all we need to remember that your plan is also there to prevent any injuries, and avoid overloading your body and tiring you out 👍

So if you're looking to take up running, or have done some running but are training to make your next level, or next big event - drop me a DM and let's make sure your plan is the best for you🥇

13/05/2024

Yes running does give me physical benefits but most importantly it’s how it makes me feel mentally that’s why I love to run!

- It bring me joy
- It helps me relax
- It helps boost my mood
- It helps me reflect on life
- Enjoy my surroundings
- Time to myself.

Runners tell me why you love to run? 🏃🏽‍♀️

08/05/2024

One of my favourite things to do sports and fitness wise is running - some people love it, and some people find us runners very strange! I’ve loved running since I was at school, and I guess it all started with my hockey coach who introduced us to the world of the bleep test (those words either bring joy or extreme fear to people's minds!) 🤪

With running I think mindset plays a huge role - I was motivated by that challenge, but many other's weren't! When thinking about running it's super important we focus on the holistic picture of you and your body as a runner - believe me I know that you can just head on out and try and run longer and longer, and you may be able to complete the distance you want to - but it will be a whole lot less enjoyable, and a whole lot worse for your body if it is not supported in the right way 🧐

Don’t set your sights too high - think about realistic goals - whether it's completing your first 5K or improving your pace, make sure you keep it achievable so you can stay motivated. It’s ok to have a longer term goal, but break it down into smaller chunks so you can celebrate your progress along the way - and remember everything takes time so be kind to yourself! 👍

For em I need that coach to motivate me, perhaps you do too? Drop me a DM, or head over to the blog where I'm talking all about running coaching 🏃‍♀️

https://www.streamlinept.co.uk/blog

Apr 2Trainerize - the new software for online training clients!This month I thought I would update you on the new software, the Trainerize App platform, I am using with my online training clients.

05/05/2024

At the beginning of the year I set myself a goal to get back to training the way I use to train before pre pregnancy and after yesterday’s GRIT Strength class I can truly say - Susie is Back! 🙌🏻

The last 3 weeks I have notice such a difference in my physical performance not only on how stronger and fitter I am feeling but being able to perform exercises I have not mange to do since before I broke my foot in 2022. 😀

In yesterday GRIT Strength class I decided to lift heavier than previous weeks to see how my body would cope doing a fast intense workout and I smashed it and I felt AMAZING!! 🙌🏻

I do believe the only way you will achieve what you want to achieve in life, is to keep driving forward and take the next step. For unless you do you will never know. 👊🏻

Don’t hold back just go for it!! 💪🏻