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Zlattie | Online Coach

@zd.coaching

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Bikini Bodybuilder
• Online Coach
• Head Coach - 📍Everlast+ West Bridgford
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I spent a long time thinking my all-or-nothing nature was something I needed to “fix”.

And in some situations, it absolutely needed challenging. Because when that mindset is pointed in the wrong direction, it can be destructive as fuck.

But somewhere along the way I realised the goal was never to become a completely different person.

That same intensity that can make me spiral is the intensity that has carried me through preps, difficult seasons, setbacks and plenty of moments where quitting would’ve been easier.

I didn’t need less fire.
I needed to become better at deciding what deserved it.

Maybe there are parts of you you’ve spent years labelling as “too much”, “difficult” or a flaw.

I’m not saying every flaw is secretly a superpower.

But maybe before trying to get rid of it, ask yourself:

Could I learn to use this differently?

Same fire. Better fucking aim. by @zd.coaching

The biggest and best stage yet 💙

@megan_altr had one assignment, get the posing flowing before AO 🥲

Thank you for being an absolute legend and dealing with lil miss uncoordinated by @zd.coaching

Amateur Olympia Romania 🇷🇴

I sit here trying to still soak it all in and partly it doesn’t feel real. I feel a little speechless that this happened. My dream to go compete abroad since 2023 finally became true. Even thinking about it, I am just smiling to myself.

There have meen so so so many difficult life moments over the last 3 years, but as always bodybuilding remained my constant throughout. The thing that allows some me time, time to switch off, to reflect, focus, pour my energy and emotions into something that I enjoy doing and have complete control over.

After spending this off season experimenting with myself, coaching myself and doing it all while mamaging a fitness department, I decided to hand the reins to man like Tim.

Trusting someone when you have taken complete control over your progress can sometimes be difficult, but wow what a great decision that was.

A massive thank you to @tim_physiquepro for taking me on, dealing with my stubborness and getting me in a better position hormonally to allow me to complete this prep in the first place. This weekend, the last 2 regionals and the whole coaching experience has been incredible. When a coach loves what they do, it truly shines through. Nothing has ever been too much. No question has been too stupid. Never has he said do X without explaining Y. This diva also missed Charlie XCX to come support and fly to Romania. Pure dedication and attention to every little detail in bringing my absolute best to stage, while also keeping so chill and ultimately resulting in me being absolutely chillaxed too.

I would absolutely not be in the position I am in, without the most supportive partner @_joshuaharris_ who works endlessly behind the scenes to support all my madness, travels around with me to follow my dream when bodybuilding isn’t even his cup of tea. But I love it, therefore he supports me through every moment (including my tears and turmoil when I thought I won’t be able to prep). I couldn’t do what I do, wouldn’t have grown into th woman I am, without you by my side. by @zd.coaching

How many more Mondays are you going to promise yourself that THIS is the week everything changes?

And how many more Sundays are you going to spend feeling frustrated because you’ve ended up exactly where you started?

I know that might sting a little, but hear me out. 🤎

The women you look up to? The ones who seem to have their training, nutrition and routines figured out?

They’re not superhuman.

They have stressful jobs, bad days, commitments, moments of self-doubt and mornings where getting out of bed is the LAST thing they want to do.

The difference? They take action anyway.

And before you mistake that for needing to be perfect, that’s not what I’m saying.

Taking action might mean getting two sessions in instead of four. Preparing a decent meal instead of ordering another takeaway. Asking for help because you’ve realised that what you’re currently doing isn’t working.

It’s not always glamorous. It’s certainly not always exciting.

But those small decisions, repeated over time, are what build the confidence, discipline and results you keep wishing you had.

And something I remind my clients of regularly is that you don’t have to feel ready to start. Sometimes you have to start to become ready.

So if you’ve spent the last few months telling yourself you’ll start next week, I want you to ask yourself one thing:

What’s actually going to be different next Monday if you don’t change anything TODAY?

You are capable of so much more than you give yourself credit for. But at some point, you have to give yourself the opportunity to prove it.

Potential means very little without action.

And if you’re ready to stop starting over and actually build something that lasts, drop me a message ✉️ by @zd.coaching

Sunday dump 🍂

Obsessed with every shade of brown 🤎 by @zd.coaching

What if food has become the only thing you genuinely look forward to at the end of your day? 👀

Hear me out.

You spend most of your day working, dealing with responsibilities, running around trying to get everything done.

By the time you get home, you’re mentally exhausted.

So you reach for something sweet, order a takeaway or find yourself constantly thinking about what you’re going to eat next.

Because you’ve had a long day and you deserve a treat, right?

And you absolutely do. But I want you to ask yourself something…

Are you actually treating yourself, or have you made food your main source of comfort and enjoyment?

Our brains learn through repetition. When we repeatedly turn to food to cope with boredom, stress or difficult emotions, we can strengthen that association between how we feel and what we reach for.

And before someone takes this the wrong way, I’m NOT saying enjoying food is bad. Nor am I suggesting that every craving is emotional. Sometimes you’re simply hungry, and if you’re constantly under-fuelling yourself, that’s a whole different conversation.

But if this resonates with you, I want you to think about something else.

When was the last time you did something purely because you enjoyed it?

Not because it was productive.
Not because it burnt calories.
Not because it ticked another box on your never-ending to-do list.

Just because it made you HAPPY.

We spend so much time trying to improve our bodies, careers and routines that sometimes we forget to actually build a life we enjoy living.

And perhaps that’s where some of the work needs to start.

Because not every struggle with food needs another diet as the solution. Sometimes it needs a little more life outside of it. 🤎

I’d love to know your thoughts on this one. Have you ever noticed yourself reaching for food out of boredom or stress rather than hunger? by @zd.coaching

You want to lose body fat. Okay, let’s look at where you’re starting.

Are you fuelling your training? Following a plan? Or eating less Monday to Friday, struggling through the weekend and feeling like you’ve messed it up again?

Before I change anything, I want to understand what’s happening and what’s made progress difficult for you so far.

Then we build a plan around your goals, your routine and what you can realistically commit to.

We check in, look at how you’re responding and make adjustments together. You’ll understand what we’re doing and why, rather than following instructions and hoping for the best.

You bring the willingness to put the work in. I bring the structure, support and honest feedback.

DM me if you’re ready for some direction 🫡 by @zd.coaching

It’s getting darker earlier, it’s cold, you finish work and all you want is your sofa. I get it.

But when every evening becomes “I’ll go tomorrow”, it’s easy for the things that help you feel good to slowly disappear.

Less movement. Less time outside. Less time doing something for YOU.

Your health still deserves your attention through autumn and winter. And keeping active doesn’t have to mean forcing a big session when you’re already running on empty.

Shorten the workout. Get out for a lunchtime walk while it’s light. Build a routine you can actually manage when motivation is low.

Rest when you need it, but give movement a chance to help you feel better too.

Don’t wait until January to make yourself a priority..💅🏽 by @zd.coaching

Week 3 of the Reverse ☑️

Ticking the boxes, focusing on training performance again and completely stripping the logbook - new training plan soon and I am excited to nail all foundations again and sky rocket my training.

Better lifts, better execution, more tissue is the goal by @zd.coaching

Making this made me more emotional than I expected.

Because I remember how it felt to be the girl in those clips. What was going on in her head. How much she struggled with herself, and how desperately she wanted things to feel different.

There’s so much these little snippets can’t show. The mental battles. The setbacks. The times I thought I’d moved past something, only to find myself struggling with it again.

I’m so quick to focus on what’s next that I forget how much it took to get here.

And watching this, I just wanted to give younger me a hug. Tell her she’d have things to look forward to. Things she’d be proud of herself for. That she wouldn’t always feel the way she did.

“You made it.”

“I’m working on it.”

Both feel true.

I still have difficult days. I’m still figuring plenty of shit out. But I can give myself some credit for how far I’ve come without needing to have everything sorted.

This one’s for the girl who kept trying, even when she couldn’t see where it was taking her. by @zd.coaching

I love bodybuilding. But loving the sport also means being honest about your experience within it and readiness to commit before you blame it for ruining your relationship with food and your body.

Before your first prep, what was your relationship with food like? How did you feel when you missed a session? Were you already waiting for a different body to finally feel good enough?

Those are uncomfortable questions, but they matter.

Having a plan can feel reassuring. You know what to eat, what to train and what you’re working towards. But following that plan perfectly doesn’t necessarily mean the guilt, fear or need for control has gone away.

Equally, prep can bring its own difficulties. We can acknowledge that without assuming every struggle began with bodybuilding or that every struggle was already there.

For me, this is where honesty matters. If eating more frightens you, if a rest day needs to be “earned”, or if your check-in determines your mood for the entire day, that deserves a conversation beyond whether your macros need changing.

As a coach, I want to know how you’re experiencing the process, as well as whether you’re following it. And part of good coaching is recognising when you need support beyond what a coach can provide.

Before your next prep, give your relationship with food, exercise and yourself the same attention you give your physique. by @zd.coaching

Tara is 10kg down, but seeing how much she’s changed mentally makes me just as proud 🤍

When she came to me from Slimming World, food came with guilt. She was worried about her children picking up the same habits and wanted things to change.

We worked on understanding nutrition and building habits that fitted her life as a mum. Most of her training happened at home, before she built the confidence to brave the gym 🥹

Watching her become more confident with food, training and herself is exactly why I love coaching.

If you recognise yourself in where Tara started, you don’t have to have it all figured out before asking for help.

DM me and let’s talk about your goals 🚀 by @zd.coaching