Tomorrow Is Your First Blank Page


Have you set your goals for 2019? 🤗

Have you actually sat down with pen and paper and thought about what it is that you want to achieve in the new year? Where is it that you want to get? What are your goals for mind, body and spirit?

If you haven’t done it yet, do it now. Sit down and really think about it. Get all your thoughts down into paper and then write a list of all your goals for 2019. 📝

Writing them down can be very powerful. It will help you focus on what it is that you actually want to achieve and it will make your goals real, as they will no longer just be thoughts in your head.

Make sure to make those goals specific. Don’t just write ‘I’m going to be healthier’. Write how you’re going to do that. ‘I’m going to start fitting in a minimum of 10 minutes of activity every single day. I will drink 2 litres of water a day. I will aim for 10,000 every day. I will cut down on sugar by limiting it to the weekend.’ Etc.

Remember to add your ‘soul feeding goals’. Those goals that will make you and your soul sing. Maybe it’s a course, seminar, or workshop you’ve been wanting to do for a while. Books you’ve been wanting to get your hands on. That spa day you’ve been dreaming of. Making time for special friends. A trip…

Once you’ve written everything down, stick that paper on a prominent place in your home so you can be reminded every day.

Finally, and most importantly, make those goals happen! Works towards achieving them! Feel the energy and the excitement every time you read them. 😀

Writing them down and sticking them on the wall won’t work unless YOU work! Go out there and work on the life you want to have, on the goals you want to achieve. Work on finding the happier you! Find time for self-development. Stop making excuses and get going! Take responsibility for your actions and make 2019 an amazing year for you.

The power is in your hands! 💪🏻💪🏻💪🏻

Tell me about your new year’s resolutions. I’d love to hear about them. Let’s make it real. ❤️

Mum Fitness


When you’re a busy mum trying to juggle kids, housework and maybe even work it’s really not easy. Then add trying to fit in your workouts around all of that… yes, it can be quite overwhelming.

Enough to maybe make you give up before you even start…

Listen, I understand. I have four kids myself. I know sometimes it just feels like you don’t have one single minute to yourself. 😅

For our own sanity, I think we just need to let go of the need for perfection. You know… trying to find the perfect time, the perfect place, the perfect moment, the perfect day… especially when it comes to fitness. I’ve even heard ‘I need to get some leggings to get started’, or ‘I can’t start until I get some new trainers’… 🙄 Yes, as a personal trainer and group fitness professional, I have heard it all!

Just start! Don’t wait for perfection. The perfect day might never come. Plus, if you try to go shopping for the perfect fitness outfit to get you started, you know you’ll only come back with clothes for your kids… 😬When you’re a parent, things never plan out how you’ve imagined. Just make the best of what you have. Tell your kids you’ll be exercising for 10 minutes every day. They can watch you, play with their toys, or join you. Whatever happens, don’t give up. Go with the flow, improvise, use them as a challenge and keep going. You deserve those 10 minutes! Even if you have to multitask looking after those beautiful angels and fitting in your daily activity. You owe it to your body and your mind. ❤️

Remember, don’t make it a stressful situation. Make it fun. Don’t get angry if they’re all over you while you’re trying to do a specific exercise… just adapt it, use the kids as resistance and have a laugh. 😁

This can turn into some great quality time for you and the kids! Hope you’ll give it a go. 🤗

Music: Funny day

Paula… do my workouts for me


I’m going to tell it to you straight.

You know I’m a fan of tough love. 💪🏻❤️ So here it goes.

You want the results, but you don’t want to put in the work? You want the body you always dreamed of, but working out isn’t for you? You want to lose some weight, but you want to keep eating mindlessly? You want to feel alive, full of energy, revitalised, but you want to carry on eating junk and do zero activity? 🙄

I’m sorry. We don’t live in fantasy land and I do not have a magic wand.

I can’t do your workouts for you, so that you achieve that toned body you’ve been dreaming of and I can’t eat a nutritious, balanced, colourful diet for you so that you feel amazing and invigorated.

However, I already do that for myself! And let me tell you… I feel great!

If you want the results, you have to put in the work. It’s as simple as that!

There’s is absolutely no point just sitting there wishing you could do this and that.

Let me break it to you… THERE IS NO MAGIC! 😮

There is no magic tea, coffee, shake, socks, tights, pills! (yep, I saw some fat loss socks and weight loss tights advertised the other day…)

It’s as simple as you getting up and getting active and taking responsibility for what you put into your body.

Do yourself a favour and stop looking for that quick fix and for the next fad diet. Stop looking for other people, or other things to do all the work for you.

Start thinking logically and make lifelong sustainable changes. No magic. Just working on yourself, your health, your fitness, your mindset. No bells and whistles needed. Just a strong dose of reality, commitment, responsibility and self-love.

Love yourself enough to make a change! ❤️

You can do this! 💪🏻

Remember, I’m always here if you need the guidance, motivation and accountability to get you going. However, I will not do the work for you! That’s your job. 😀

If you want to join us for our new year Kickstart Online Group programme, or instead need a one-on-one online coaching service, just reach out. For the group programme you can click the link below. I love helping women improve their lives with the power of health & fitness. Let’s do this! 💪🏻💪🏻❤️❤️🤗🤗😘

7 Day Online Kickstart Fat Loss Programme


I am so excited! I have great news! 😃

As you know I have been working on some online fitness projects for the new year. You can expect a few group online programmes to be released throughout 2019. I am buzzing! It’s taken me a while to get these ready, as I wanted you to get as much from them as possible.

I’ll be releasing them one by one and my first Group Online Programme is going to be… (drum roll please!)



If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. 🤗

So, what does my 7 day Kickstart Fat Loss Programme include?

👉🏻Weight loss, wellness and fitness-boosting in minimal time!
👉🏻7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
👉🏻7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
👉🏻All delivered quickly and easily in a Facebook group.
👉🏻7 instructional videos.
👉🏻Community support and motivation through my exclusive Kickstart Fat Loss Facebook group.
👉🏻Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

We’ll be starting on the 14th of January 2019!

Just click the link to secure your place. What do you have to lose?

You can buy now for the special launch price of £27! Price will increase to £37.

This is going to be great. I can’t wait to help you get started in the new year. This 7 day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❤️

21 Fit and Healthy Recipes You’ll Love


Hello lovely people!

Hope you had an amazing Christmas!

You’re probably feeling a little heavier than you did a few days ago (or even a few weeks ) …

So here’s my present to you on this Boxing day. My yummy healthy recipe ebook is finally finished!

This is what to expect to expect:

– Healthy, tasty and easy to make recipes.

– Wheat, gluten and refined sugar-free.

– Calories and macros included with every recipe.

– Each recipe fully photographed with an ingredients photo and finished dish photo.

– Suitable for fat loss.

– Includes drinks, snacks & treats, breakfast, lunch and dinner.

Just click the link below and get your copy! I hope you enjoy it as much as me.

Pelvic Floor this Holiday


Confused? 😂

These are all great cues to use when trying to do your pelvic floor exercises!

It’s all about visualisation when it comes to your pelvic floor. So many women struggle to figure out which muscles they should be squeezing. Do you?

Try these:

Lift your perineum up towards the crown of your head
Pick up a blueberry with your vagina and your anus
Squeeze spaghetti up your bum
Sip a milkshake through a straw with your vagina
Prevent a tampon from slipping out

Did you feel those muscles? Those are your pelvic floor muscles. 👍🏻

So now that you know, you can carry on with your pelvic floor exercises, which by the way you should be doing daily. And since it’s the holiday, you’ll have plenty of time to try all these cues and see which work better for you.

To strengthen your pelvic floor muscles, squeeze 10-15 times in a row. Don’t hold your breath or tighten your stomach, glutes or thigh muscles at the same time. When you get used to doing those, you can try holding each squeeze for a few seconds before releasing.

So get busy with your pelvic floor this holiday! 💪🏻

Let me know which cue you found works better for you. 🤗

Paper Plate Workout


Yes, you read right! Paper plates! They’re great. 🤗

Here’s a quick workout you can do at home.

You can do 12-15 reps for the standing exercises and 8-12 reps for the floor ones. Perform each exercise with control. 2-4 sets depending on your level.

If you’re short on time, you can also set a timer and do each exercise for 30-60 seconds. Nice and quick!

If you don’t have paper plates you can try anything that will slide on your floor. A small towel or socks will work well too. If however, you have carpet the plates are fantastic, but you can also try some Tupperware lids.

Will you give these a go? 😃

Ps: the chopped head on some of the frames is courtesy of my daughter. She helped me film today. 😬Lovely! ❤️

Meet Destiny

You might have seen my posts about Destiny before.-But just in case you haven’t… meet Destiny! 😺-She’s our cat. She turned out on our doorstep a few years ago. She was a little kitten, flea infested, hungry and with a few missing claws. 😿-We fed her outside our door and when she finished she left. Next day she came back, we fed her again and she decided she’d just come in our home and make herself comfortable.😻-Hence the name Destiny.-She became part of the family. It was meant to be. ❤️-Do you believe that everything happens for a reason? Whether it is to make you stronger, more compassionate, more human, less judgemental, more resilient… I could go on. I believe everything is a life lesson and it’s up to us to make the most of it. -Thanks Destiny for choosing us! ❤️🤗

Posted by Paula Santos Fitness on Saturday, December 22, 2018


You might have seen my posts about Destiny before.

But just in case you haven’t… meet Destiny! 😺

She’s our cat. She turned out on our doorstep a few years ago. She was a little kitten, flea infested, hungry and with a few missing claws. 😿

We fed her outside our door and when she finished she left. Next day she came back, we fed her again and she decided she’d just come in our home and make herself comfortable.😻

Hence the name Destiny.

She became part of the family. It was meant to be. ❤️

Do you believe that everything happens for a reason? Whether it is to make you stronger, more compassionate, more human, less judgemental, more resilient… I could go on. I believe everything is a life lesson and it’s up to us to make the most of it.

Thanks Destiny for choosing us! ❤️🤗

Take Responsibility


I know it’s just easier to blame others for our unhappiness and for the way our lives have turned out.

I used to feel like that. I used to think that any unfortunate events in my life or any turbulence was always someone else’s fault. If I was unhappy and going nowhere with my life, it was someone else’s fault. I was not to blame. In fact, I used to think, since I considered myself to be a caring, friendly and honest person, why was my life so chaotic and why was I feeling so lost?

For years I had that feeling. And you know what? It just got worse… I felt lonely, uninspired, depressed, tired, my self-esteem and self-confidence were low, and I was unhappy.

But I wasn’t doing anything about it! I thought I didn’t need changing. After all, I knew I was a good person with a good heart and if it was true what people say “good things happen to good people’. However, the exact opposite was happening… In my mind others needed to change and become better human beings, so my life could then change and become better too.

How could I have placed something as important as my life, my happiness, my mental well-being in someone else’s hands? How could I be waiting for someone else to change my life?

It wasn’t until I realised that I was responsible for where I was at, that I had allowed myself to accept that situation and that I had allowed people to treat me in a way I did not like, that my life started to change.

I started regaining strength, focus, confidence, clarity and started loving myself and my life again.

I was 100% responsible for being in that situation and all I needed to do was shut that door and open a new one.

Now, this didn’t happen overnight. I’m afraid to say it took me a good few years to gather the courage to be free and happy. But I’m a strong believer that everything happens for a reason and I believe that part of my life has shaped me to be a stronger, more resilient, ambitious woman, with passion for life and grateful for everything and everyone. 

We are responsible for our happiness and only we can change our course. Our actions, our life, ourselves, it’s our responsibility. 

So if you want to change something in your life, something about you, something about your situation, you need to gain the courage to take responsibility. This will give you the power to start working on yourself as a human being, to develop as the person you want to be and work on the life you want to have.

Don’t forget you are amazing! Be who you want to be.