Emma Doherty

Please watch this video if you’re struggling to stay motivated!💟 As we’re nearing the end of January- lots of people are started to notice their ‘new year, new me’ motivation tapering off and getting frustrated that they’re not as motivated as they initially were a few weeks ago . Please remember that NO ONE is motivated all the time: motivation is an emotion; it comes and goes just like being happy & sad! This is why it’s so so important to not rely on motivation or use it as a method of obtaining the results you want . Honestly: some days I don’t feel like doing a workout or hitting my steps and I’d rather eat a pizza & bag of cookies than cook a healthy meal (& of course this is fine now and again) but if this is your default every time you feel ‘demotivated’ you will never reach your goals!!! Stop standing in your own way and realise that your don’t need motivation or crazy superhuman levels of willpower : YOU NEED SYSTEMS, HABITS AND ROUTINES! and you need to be consistent and commit to the promises you set yourself even on your bad days. People who you look up to who seem to be successful or reaching their goals easier than you: they don’t have any secret methods of staying motivated..... They’ve just been consistent in their daily action to the point where it’s built momentum: and then this momentum starts to create habits. HABITS ARE WHAT YOU SHOULD BE TRYING TO CREATE: Not motivation . Next time you feel demotivated, remember that it’s those moments which make all the difference to your goals! Whether you give up and do nothing or decide to STICK to the promises you set for yourself and make that tiny step in the right direction : you know which decision is going to make you feel proud of yourself!!💘 stay committed to becoming the best version of you and chase your goals even on the days you don’t feel like it. YOU WILL THANK YOURSELF!🥰 . I hope this video helps, share it with someone who you think might need to hear this ✨ @emmafituk_ @empower_training

This is without a doubt one of my fave meals ever and it’s SO easy to make it hardly needs a recipe video - but I’m always getting asked how I make my oats/ zoats (aka zucchini/ courgetti oats) so here we are 😍✨ . I love topping mine with all sorts: from kinder chocolate, peanut butter, almond butter, dark chocolate, berries, cocoa nibs, banana, syrups, nutella🤤 I like a little combo of a few toppings🤟🏼 . I use @myproteinuk impact whey isolate or impact whey and my fav flavours are: 🍫 chocolate caramel 🥜 chocolate peanut butter 🍯 salted caramel 🥧 cinnamon danish . People think it’s weird that I add courgette BUT it’s a super good #volume hack: it makes the oats creamier, adds some extra fibre and green goodness🥒 and bulks it out so you feel like you’re eating MORE😝 anyone else do this?🙃 . METHOD👉🏼 add oats to a bowl, pour in just enough water (or milk) so that it’s covering the oats. Best in the microwave for 1 min. Grate 1/2 a courgette and add to the oats. Microwave for another 1 min. Add your protein powder and mix all together. Pop back in the microwave depending on how thick you like your oats! Then decorate with your fave toppings😍🥜🍌🍓 . E N J O Y 😋 my discount code for @myproteinuk is EMMAFIT which is currently 37% off! Thank you to everyone who shops through my affiliate link in my bio @emmafituk_ 🙏🏻🙏🏻 #myprotein

All you need for this workout is a chair, a long resistance band + a short resistance band💁🏼‍♀️ . 🍑GLUTE ACTIVATION🍑 💫 donkey kicks 2 x 12💫 💫 banded kickbacks 2 x 12💫 💫 standing banded abductions 2 x 12💫 . 💥THE WORKOUT💥 ❤️ 1 + 1/4 rep squats 3 x 12 ❤️ banded hipthrusts 3 x 15 🖇 superset with banded abductions 3 x 20 ❤️ banded good mornings 3 x 12 🖇 superset with front foot elevated split squats 3 x 12 each leg ❤️ Bulgarian split squats 3 x 12 🖇 superset with banded hope external rotations 3 x 12 (pause on each rep for 2-3 seconds) ❤️ finished up with 100 walking lunges🥵 . . Save 📌 and let me know if you try!! Ps my free home workout guide is still available to download! The link is in my bio🤗 . Wearing the new @ryderwear / @ryderwearwomen freestyle seamless collection. I am OBSESSED with this colour😍 & love this fit so much I just ordered the nude + blue🙊🤍💙 I wear a size small and my discount code is EMMAD10 💋 . 🎶 Music: Wanna 🎵 Musician: @iksonmusic