(Episode 17) Why tracking you training and nutrition is the secret on getting amazing results
Understand the importance of training and nutrition
19 Sept 2022
(Episode 16) He had MAcDonalds for 8 weeks and lost 20pounds
This why calories matters
7 Sept 2022
Q&A Episode 1
Answering all your questions
25 Aug 2022
(Episode 15) How can 100 days impact your life
Habits is key
17 Aug 2022
(Episode 14) Eat more to lose weight/fat not less
This what you can do to eat more
12 Aug 2022
(Episode 13) What you do every day matters more than what you do every once in a while
Your goal isn’t to lose 20 pounds…
It’s to lose 20 pounds, and keep it off forever
Your goal isn’t to get in the best shape of your life…
It’s to get in the best shape of your life and keep it that way
Your body and health right now are a sum of what you do every day - not what you’ve done for the last week or month
Once you realize you have to change what happens on the daily to get where you want to go - you’ll see the progress you want👍🏽
Small changes on a macro-scale > Massive changes on a micro-scale
5 Aug 2022
(Episode 12) Supplements 101
No matter what your goal is when taking supplements, one thing is certain: They aren’t a replacement for a nutrient-dense, healthy diet.
“Supplements are meant to be supplementary — meaning they enhance benefits already provided by eating a well-rounded diet,” explains Dr. Millstein.
Supplements should never be used in place of real food. Don’t underestimate what a nutrient-packed salad can do for you compared to a pill made in a factory.
Vitamins and minerals are essential to helping your body develop and function as it should. While most people get all of what’s recommended by eating healthy, others need a little extra nutrient boost. That’s where supplements come in — providing you with the support your body needs to stay healthy.
4 Aug 2022
(Episode 11) Why social event, holidays or celebrations is not the reason why you are not achieving your goals
Of course you want to look your best on certain events - I get it - me too!
But if you go through life piling on the pounds and then drastically trying to lose them JUST for a one off holiday, wedding, party etc
Genuinely - is it really worth it?
7 days on holiday?
10 hours at a wedding?
5 hours at a party?
JUST AN IDEA…..
Why don’t you just keep yourself ‘in shape’ so you don’t have to keep ‘getting In shape’ anytime an event pops up
It’ll mean a lot less dieting and a lot less panic when you do have something coming up that you want to look EVEN BETTER for
I see it a lot
Want to get ‘in shape’ for holiday
Spends X amount for help to get ‘in shape’
Loses 5/6/7/8kg
Goes away for a week and eats everything in site because it’s all inclusive
Gains 4/5kg back while away
Comes back pissed off with the gain
Gains more
Next event approaches
Want to get ‘in shape’
The cycle repeats
Being ‘in shape’ doesn’t have to mean having a 6 pack or having ridiculously low body fat
But why not get to a level that you’re happy with and feel confident about?
You should be happy with your body
Just something to think about
4 Aug 2022
(Episode 10) The problem isn't your program its you? Listen and find what you have been missing
It's your intensity of training > you are cruising in the gym and you know it
you're going to the gym and YOU'RE mostly there just to be there < you know what i'm talking about
You need to put in effort to get results regardless of what your goal is
This is your reminder to actually start pushing yourself in the gym
The problem may not be your program
The problem may not be your exercise selection
The problem may not be your rest periods
The problem is more likely to be how hard you're pushing yourself
There is another alternative to give yourself that will give you that boost you've been missing..
4 Aug 2022
(Episode 9) 6 Habits That Hurt Your Sleep and Make You Gain fat & how to fix them
Sleep & performance: The benefits of getting 7–9 hours of sleep per night
There You Have It!
Try your very hardest to avoid or greatly reduce these 5 habits if you feel like you do them on a daily basis. Sleep is very important for many reasons. It's the only time when the body can shut down and truly recharge itself. If these habits suppress this process it will be very hard to reach any fitness goal regardless of how well you eat or how intense your workouts are. Always remember this saying:
"MUSCLES ARE TORN IN THE GYM, FED IN THE KITCHEN, AND GROWN IN BED."
You'll see a big difference in size, energy, and mood when the appropriate amount of sleep is acquired every night. Sleep, besides exercise, is the only true way your body can buffer out all of the fat-storing, stress hormones that get built up in the body throughout the course of the day. So do us a favour PLEAZZZZ and catch some ZZZZZZZ's.
4 Aug 2022
(Episode 8) Calories & Macros what’s the difference and does carbs or fat make you fat??
understand macros and calories
4 Aug 2022
(Episode 7) This challenge will transform you mentally and physically (reduce body fat and increase strength)
6 weeks of testing ur limits
4 Aug 2022
(Episode 6) How to deal with different obstacles like heat, weather, doubts, bad habits and how you can become the best version of yourself that will succeed and make you proud 🚀
Once you buy into this mindset.
Focusing on permanent habit/lifestyle change instead of
temporary band-aids…
You'll never look back.
Smart lifting 3-5x per week.
Controlling calorie intake for your body and goals.
Getting 25-40+ g of protein in each meal.
Training hard, but also recovering hard. Recharging your body
matters.
4 Aug 2022
(Episode 5) How to get leaner/lose fat/lose weight
THE HARD TRUTH
The same goes for:
😴If you’re not sleeping well -
Spend that extra hour reading books like Why We Sleep by @drmattwalker (https://www.instagram.com/drmattwalker/) or Sleep Smarter by @shawnmodel (https://www.instagram.com/shawnmodel/)
😵💫Or if you’re chronically stressed -
Take that extra hour and go to therapy, deepening your meditation practice, or finding an outlet
“Health” isn’t just how much you workout
“Health” isn’t just how well you eat
📐“Health” can’t be measured by one single metric
If you train hard and still feel stuck…
Odds are you don’t need to go harder
Odds are you need to look around and see what other piece of the puzzle is missing🤘🏽
4 Aug 2022
(Episode 4) 5 Habits to make you mentally stronger
Habits is everything
4 Aug 2022
(Episode 3) Lose weight without tracking your calories
Yeah - I'm all about tracking calories - for a period of time.
Honestly, though - I would never expect 𝘢𝘯𝘺𝘰𝘯𝘦 to track calories forever (no problem if you enjoy doing it or have no problem doing it ongoing, ain't for me).
And remember - while you need to be in a calorie deficit to lose fat - you 𝘥𝘰𝘯'𝘵 need to track calories.
Calorie deficit/calorie counting are 2 completely different things.
Anyway - if you'd like to get into a deficit without counting - habits are where it's at - and the list above is a great way to get started.
Where do you struggle most? Start there, and keep it simple.
90% of my female clients struggle to get in enough protein - so we often start with habits like:
* 35 g/protein breakfast
* 35 g/protein at every meal
* 100 g/protein daily
Different habits work better for different people - and including my client in the decision-making process is vital to taking ownership of the habit.
4 Aug 2022
(Episode 2) How long does FAT LOSS actually take ???
This is based on averages across literature - it’s not gospel
Every single person progresses differently based off of:
- Years of training experience
- Current body composition
- Training style & frequency
- Calorie intake / Macro distribution
- Genetic & hormonal profile
And. So. Much. More.
What I wanted to portray by writing this is…
It’s probably going to take a lot f****** longer than you think
So if you’re focused on the end goal, you probably won’t get there
Find motivation on getting better than you were - on a daily, weekly, monthly, and yearly basis.
Not comparing yourself to anyone else’s timeline
And P.S.
This is if you’re being consistent 90%+ of the time… not if you do well during the week, and fall off every weekend☺️
4 Aug 2022
(Episode 1) - 3 rules oh healthy lifestyle
3 simple tips to help you level up your health
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