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Watlington & Online Fitness & Nutrition Coach

@smurfit4

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How do you join our classes?

Simple, head to the website site, complete a PAR Q, Book your session and then look 👀 out for an email from me, not a robot, me. I will personally welcome you ❤️

We can chat before your first class so any questions can be answered, and I can find out more about you.

You then just turn up, the rest of the community will then welcome you.

You workout with us, go home, repeat the process 🙌

A new habit is formed, you meet new people, you get healthier, happier and stronger and then you regret not joining sooner.

Take that first step, we are here to welcome you 🙌

#groupclasses #signup #jointoday #healthylifestyle #happylifestyle #strongertogether #communityfitness #groupfitness #fitnessmotivation #fitnessinstructor #watlington taken in Watlington, Oxfordshire by @smurfit4

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3 years ago

Paula has lived locally all her life and is a proud mum to three daughters.

Her career began in childcare, before specialising in working with children who are hearing impaired and those with additional needs.

Helping others has always been at the heart of everything she does.

Sport has always played a big part in her life.

Growing up, her passions were judo and netball, but in 2011 she discovered running and never looked back.

Over the years she completed 10ks, half marathons, and plenty of muddy obstacle races.

In 2018, she found her true love in weightlifting. These days, she’s most at home under a barbell or holding a set of dumbbells — her escape and her me-time.

With a little encouragement , she retrained as a fitness instructor in 2022 and then went onto Personal Trainer.

She now feels incredibly lucky to be part of such a supportive community, helping people grow in confidence, strength, and achieve their goals.

My wing woman - Paula 🩷

#groupinstructor #groupclasses #partnerincrime #wingwoman #personaltrainer #circuits #kettlebells #purepunch taken in Watlington, Oxfordshire by @smurfit4

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10 months ago

Hi, I’m Sarah, founder of SMUR-FIT 👋

I’ve lived in Watlington with my two children since 2015 and love being part of such a supportive, connected community.

After having my second baby, I retrained from a career in pharmaceutical market research and never looked back. I wasn’t sporty at school, but discovered running after my first baby and saw first-hand the powerful impact movement has on mental health.

That journey led me to outdoor fitness — where I feel strongest, happiest, and most myself. I believe in inclusive, science-backed training that challenges and motivates you at your level.

Everyone deserves to move their body, whatever their age, ability or background. Exercise truly can change lives — and there’s always a way 💛

#personaltrainer #nutritioncoach #groupinstructor #motivator #positive #friendly #watlington #onlinecoach taken in Watlington by @smurfit4

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10 months ago

What habits do you invest in or are you one of the people still searching for the latest trend to drop a few pounds, but missing the obvious…

💥 It’s what you eat (or don’t eat).

💥 It’s what you do day in, day out.

💥 It’s what you do consistently… or don’t!

Your health isn’t determined by one meal, one workout or one week.

It’s shaped by the choices and habits you build every single day, for life. 💪

Once you understand the basics, you can stop chasing quick fixes and start focusing on what actually matters.

This journey never really ends. There will be good weeks, tough weeks, setbacks and bumps in the road. THAT’S NORMAL! 🙌

You don’t need to be perfect. You need to understand what works, keep showing up and learn how to get back on track when life gets in the way.

And sometimes, you just need a bit of accountability, guidance and support to get started… or to restart!

❤️ That’s where I come in.

With my nutrition coaching, I guide, advise and support you, helping you build the knowledge, habits and confidence to keep going — without restrictive diets, unrealistic promises or searching for another quick fix.

You don’t have to figure it all out on your own!

👇 Ready to take the next step?

Visit my website and head to the Nutrition tab to explore the TWO coaching options available.

Stop chasing quick fixes.

Start building habits that last. 💪❤️

#nutritioncoach #healthyhabits #healthiswealth #healthyliving #accountability taken in Oxfordshire by @smurfit4

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4 days ago

💪 Struggling to stay consistent with exercise?

Try doing it with others!

Research suggests that exercising in a group can help us stay accountable and stick to our fitness goals. 🏃‍♀️🏋️‍♂️

Why? Because when we exercise together, we benefit from:

🤝 Accountability – knowing others expect you to show up

🙌 Support & encouragement – motivating each other on tough days

🎯 Shared goals – keeping each other focused and committed

❤️ A sense of belonging – making exercise more enjoyable and sustainable.

Studies have linked social support and group cohesion with better exercise attendance and continued participation.

The takeaway? You don’t always have to rely on willpower alone.

Having people alongside you can make a real difference!

Find your people, show up for each other, and keep moving together, try a group class for FREE, get in touch 💥

#watlington #groupfitness #exercisemotivation #communityfitness #healthyhabits taken in Watlington, Oxfordshire by @smurfit4

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6 days ago

It starts TOMORROW! Integrated Health & Wellness weekend. You can still book for the talks or walk up on the day. Friday 3-6pm. Saturday 1-4pm. Sunday 1-4pm. ❤️ taken in Spire & Spoke by @smurfit4

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14 days ago

🌿 THE INTEGRATIVE HEALTH & WELLNESS WEEKEND 🌿

Presented by Watlington Wellness Centre

✨ MEET THE SPEAKERS! ✨

We’re bringing together three brilliant women for an afternoon of practical health and wellness conversations:

🌿 Nicki — Beyond the Baseline
Functional testing & understanding what your body needs.

🌸 Charlie — Fasting & the Benefits for Female Hormone Management
Understand your hormones and learn how fasting & feasting can be used as tools to support your health.

💪 Sarah — Nutrition & Exercise: Stop Dieting, Start Understanding Yourself
Learn how to fuel your body, build lasting habits and feel fitter, stronger and healthier.

📅 Friday 2nd October
⏰ 3–6pm
📍 The Spire & Spoke

Come along, learn something new, ask questions and invest in your health. 💚

Come and join us — you don’t want to miss this! ✨

#watlington #watlingtonweekend #wellnessweekend #wellnessoxford #women taken in Spire & Spoke by @smurfit4

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14 days ago

THIS WEEKEND. It’s finally here.

From Friday 2nd to Sunday 4th October, Watlington Wellness Centre is bringing together three days of talks, movement, wellbeing and opportunities to explore something a little different.

And you really don’t have to do the whole weekend.

Come for the one talk that’s been on your mind.

Come because you want to understand your pain.

Come because you’re curious about nutrition or healthy ageing.

Come because ADHD and parenting is part of your everyday life.

Come to learn more about childhood development.

Come for mindfulness, Human Design or something completely new.

Or simply come to move, breathe, relax and do something for yourself.

YOUR WEEKEND. YOUR CHOICE.

Friday
🧠 Preventative health • Nutrition • Mental resilience • Healthy ageing

Saturday
🦴 Pain • Biomechanics • Sports injuries • Exercise

Sunday
👶 Childhood development • ADHD & parenting • Human Design

Plus yoga, Pilates, sound bath, breathwork, balance, bootcamp and free holistic mini-sessions.

📍 Watlington
📅 2nd–4th October
🎟️ Talks £20 per day | Classes £15
✨ Free holistic mini-sessions available

This is your last week to choose your sessions and book your place.

👉 Full programme and booking details: watlingtonwellness.com

What are you coming for? Tell us below 👇

#WatlingtonWellness #Watlington #Oxfordshire #wellnessweekend taken in Watlington, Oxfordshire by @smurfit4

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16 days ago

Join me at The Spire & Spoke on Friday 2 October in Watlington where I will be talking about Beyond The Baseline of nutrition. Functional Testing can give you a clear path of supporting your body as you age. I am joined by Charlie @infradian_rhythms and Sarah @smurfit4 where between us we will cover all aspects of health, nutrition and lifestyle. by @smurfit4

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17 days ago

I know lots of my followers are local to Watlington, come and join me for a fantastic afternoon of speakers. I am in the slot covering weight loss and nutrition with @smurfit4 @nc_nutritionaltherapy

It’s going to be a great opportunity to gain lots of tips and information. Walk away with practical tips to start using straight away.

@spireandspoke 3-6pm in the Tipi
This Friday 2nd October
£20 to watch all the speakers

If you are wanting to lose weight, improve your sleep, understand your hormones, maybe you have a health niggle and you don’t know where to start tackling it, these are the talks for you.

Comment on the post and I will send you a link to the ticket information.

Thank you to @watlingtonwellnesscentre for putting this wellness event on this weekend 🫶🏻

#watlingtonwellness #wellnessweekend #womenempowerment #wellnessworkshop #wellnesswomen taken in Spire & Spoke by @smurfit4

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17 days ago

The only way you’re going to burn hundreds of calories in an hour without moving is by cooking and then forgetting it’s in the oven. 🤦‍♀️🔥

Stop looking for quick fixes, you donut. 🙄🍩

Weight loss isn’t magic:

➡️ Fuel your body with what it needs to maintain.
➡️ Reduce fuel if you want to lose body fat.
➡️ Add fuel if you want to gain.

That’s it. No detox teas. No fat-burning pills. No secret hacks.

What does take a bit more effort is working out how much fuel your body actually needs and building habits you can stick to for life.

I can help with that.

If you’re fed up with starting again every Monday and want simple, realistic nutrition coaching, head to www.smur-fit.co.uk and click the Nutrition tab, or send me a DM and let’s chat or find me in person this Friday 4pm @spireandspoke Tipi with @watlingtonwellnesscentre

“The secret ingredient isn’t motivation… it’s consistency.” 😏

#nutrition #nutritioncoach #nutritionforlife #nutritioniskey #stopbeingadonut taken in Watlington, Oxfordshire by @smurfit4

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17 days ago

Macronutrients 101 - watch full feel for all info and a recipe at the end.

At #fastlikeagirl we don’t count calories we count macronutrients, it is a simple way (once understood) to create a plate of food that supports your hormones.

If you want more information like this, I am speaking this coming Friday @watlingtonwellnesscentre Health Weekend @spireandspoke Tipi at 4pm.

Come along to hear me and other professionals speak about healthy habits and healing tools to support your lifestyle.

Comment WWC and I will send you the ticket information.

#womenswellness #watlington #women #lifestyle taken in Spire & Spoke by @smurfit4

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19 days ago