Avia Surrey PT

Avia Surrey PT Personal trainer, indoor 🚴🏼‍♀️ instructor health & nutrition coach.

09/05/2026

How is this a year ago?! My girls....always 💛

29/04/2026

You started going to the gym to change your body.

Then you ended up changing everything else too.

Your goals - suddenly bigger than just how you look.
Your health - not just physical, but mental too.
Your mood - more stable, more grounded.
Your sleep - deeper, more consistent.
Your priorities - shifted in ways you didn't expect.
Your social circle - the people you spend time with changed.
Your lifestyle - what you eat, how you move, how you rest.
Your vision - for what you're actually capable of.
Your mindset - the biggest transformation of all.

Turns out the gym was just the starting point.

Most people come to me wanting to move without pain. And yes, we fix movement patterns, address restrictions, clean up c...
28/04/2026

Most people come to me wanting to move without pain. And yes, we fix movement patterns, address restrictions, clean up compensation.

But here's what I always come back to:

Injuries happen when demand exceeds capacity.

Strength training raises that capacity.

✔️It builds resilient muscles, tendons, and ligaments.
✔️It improves joint stability, so your passive tissues aren't absorbing all the stress.
✔️It prepares your body for real life, lifting, twisting, reacting, not just the gym.
✔️It reduces chronic pain by improving how your body tolerates and responds to load.

This isn't about chasing PRs or training recklessly.

It's about progressive, intentional loading, teaching your body to handle stress better over time.

Done right, strength training isn't a risk.

It's protection. 🛡️

If you're ready to build a body that's strong AND pain-free. DM me the word STRONG and I'll tell you how we can work together.

The squat has no "perfect" form. It has your form.  Most knee, hip and back pain from squatting comes from copying a tem...
20/04/2026

The squat has no "perfect" form. It has your form. 
 
Most knee, hip and back pain from squatting comes from copying a template that was never built for your body. Your hip socket depth, femur angle and ankle mobility all determine where your feet go, how wide your stance is, and how deep you can safely squat. 
 
Work with your anatomy, not against it. 
 
Swipe through for the full breakdown + the progression to build your squat from scratch.

New week. Same body. Different approach.  Most people spend Monday trying to push through the pain. The smartest athlete...
12/04/2026

New week. Same body. Different approach. 
 
Most people spend Monday trying to push through the pain. The smartest athletes, gym-goers and movers I know, they've learned that training smarter, not just harder, is what actually gets results long term.  
 
This week, ask yourself: am I working with my body or against it? 👇 What's your training goal next week?

06/04/2026

The best days are the simple ones.

Reformer
Brunch
Family fun in the sun

The state of the world is not abstract for a lot of us. It's personal. It's family. It's the phone you check at 3am hopi...
28/03/2026

The state of the world is not abstract for a lot of us. It's personal. It's family. It's the phone you check at 3am hoping for a message.

And in the middle of all of that, we still have to show up, for work, for the people around us, for ourselves. And that's hard.

So I started small. I spent a week just writing down what was draining me and what was giving me energy. No fixing, just noticing.

It reminded me that self-care isn't a luxury when life is hard. It's how you survive it.

✨ Assess your needs
🌱 Start small
🚧 Create boundaries
📋 Track your progress

Wherever you are and whatever you're carrying, I hope this helps.

I say this a lot in my classes and it's worth repeating.  Quality always beats quantity.  Every rep done with intention ...
26/03/2026

I say this a lot in my classes and it's worth repeating. 
 
Quality always beats quantity. 
 
Every rep done with intention counts for more than ten done on autopilot. Good form keeps you safe, protects your joints, targets the right muscles, and makes every movement work towards your goals. 
 
When we move well, we build real strength, improve our biomechanics, and set ourselves up to keep progressing - sustainably, without injury. 
 
So before your next rep, pause. Reset. Check your alignment and make sure you can feel it where you should. 
 
Less is more when you're doing it right.

15/03/2026

Can mums really have it all?

Happy Mother's Day to every mum figuring it out.

Days like today make me reflect and this year I keep coming back to the same question.

I used to think it was a choice. Career or kids? Ambition or presence?

I once asked a woman I deeply admired - a board-level leader, what her biggest regret was. Without hesitating, she said: not having enough time with her kids.

That stayed with me.

I'm not here to say there's a right or wrong and I'm definitely not here to say I've got it figured out. Six years into running my own business and I'm still tweaking, still learning, still getting it wrong some days.

But what I have learned is that you don't have to choose. It's just not the clean, polished version of "having it all."

It's stolen hours. Early mornings and long evenings after bedtime. It's finding pockets of time for yourself, even if that looks like launching a slam ball at the floor to clear your head.

Because here's what I keep coming back to: the time where she truly needs me? It's just a phase. And it's one I'm not willing to compromise on.

So I protect that. And I build everything else around it.

To every mum doing the same, you're not alone!

10/02/2026

500 workouts.

Not because she felt like it every time. Not because the stars aligned. Because my client decided consistency wasn't negotiable.

She tracks her work. She shows up. She doesn't wait for permission or perfect conditions - she just gets it done.

She's a doer, not a talker. Just relentless action. And honestly? She challenges me as a coach in the best way. She questions things, pushes back when needed, holds herself accountable and expects the same from me.

This is what building something real looks like. Not motivational quotes or transformation photos, but hundreds of small decisions when no one's watching when it's not for Insta. 

The data doesn't lie. The work speaks for itself.

If you're wondering whether consistency actually works, whether the boring stuff matters, whether you can trust the process, here's your proof. We've completed hundreds of sessions together and this is all the footage I have, oh yes because we're busy working. 

Proud doesn't even cover it.

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Epsom
KT18

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