CAN YOU DRINK ALCOHOL AND LOSE WEIGHT? 🍸👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
YES... but only in moderation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alcohol is essentially empty calories and usually has more calories per serving than carbs do (which is why I don't get people who fear carbs yet guzzle wine without a second thought 😂). In fact 1 pint of beer can have as many calories as a large slice of pizza and a glass of wine is easily the equivalent of eating a large ice cream with a cone (and we but talking halo top here) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having one (or a few) too many may also lead to you over indulging, we've all had that late night takeaway/McDonald's on the way home and we all know that whilst we are under the influence we ain't making the smartest of choices (hello large big Mac meal). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you are on a diet you have to be smart. Here's a few tips that will allow you to still enjoy yourself without sacrificing the hard work you have been putting in; ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Lower your carb and fat intake throughout the day and eat meals that consist of high protein and loads of veggies for volume. This will keep you feeling full. 🌠 Keep your drinks simple; as tempting as all those cocktails are they will probably be the most lethal in terms of calories. Instead keep it simple and try vodka soda and lime, gin and diet tonic, martinis, light beer and skinny margaritas 🍸
🌠 Eat before you go out and if you are planning on going out to dinner take a look at the menu and decide before hand so your tipsy brain doesn't go all in on bacon mac and cheese.
🌠 Drink plenty of water! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Don't stess too much, life is meant to be enjoyed and as long as you go out with a plan (and aren't on the binge every night) you will still reach your goals. Have fun and smash it in the gym the next day 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Saturday everyone 💕
FAT LOSS PHASES
Ok, so I've touched on planning and preparing for a fat loss phase, finding your maintenance and the right deficit for you and how to track progress and what to track. Today I'll discuss how to approach nutrition i.e macronutrients.
When in a fat loss phase, to ensure that you're sparing muscle, protein is going to be the most important macronutrient. When you have your starting calories you'll want to first, calculate your protein needs. Based on current recommendations, this will be 1.6 - 2.2g/kg or 0.8 - 1.2g/lb of bodyweight.
The rest of your allotted calories can come from carbohydrate and fat and how you feed these into your diet will largely come down to personal preference. However, be sure to include good sources of both i.e fruit and vegetables, wholegrains (all contain vast amounts of vitamins and minerals plus plenty of fibre), fats high in mono and polyunsaturated but lower in saturated fat. I also recommend choosing lean protein sources. Basing your diet around these will also aid satiety.
Mobile apps can be used to track your macronutrients or you can even plan your meals and rotate them. Personally, I find rotating my meals very useful and ensures less fluctuations in my weight. Whatever you decide, stay consistent and be aware of what you're consuming as this will help you to make changes as and when required 😁
#fatlossphase #fatlossgoals #fatlossmotivation #fatlossjourney #fatlosstips #fatlossprogress #fatlossinspo #diet #weightloss #bodyunderconstruction #bodycomposition #bodybuilding #powerlifting #macrosmatter #protein #carbs #fats #nutrition #nutritioncoach #nutritioneducation #plantbaseddiet #balanceddiet #healthandfitnessgoals #healthylifestyle #healthyfood #macronutrients #bethebestversionofyou #fatlossgains #musclefood #motivation
HOW TO TRAIN FOR MUSCLE GAINS 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is more to building muscle than just picking up a set a weights. It requires a number of different factors especially if you are doing it the natural way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 INCREASE TRAINING FREQUENCY: In order to build muscle you need to be hitting each muscle group at LEAST twice a week. This can be achieved by implementing a training split, full body training or an upper/lower body split. With the traditional training split you will more than likely need to be training around 5-6 days a week as this will allow you to hit each muscle twice a week. With full body training you can lift 3 days a week and this will allow you to hit each muscle group 3 times a week. With a lower/upper split you will need to hit the gym 4 times a week and this will allow you to hit each muscle group twice a week. Which one you pick will ultimately come down to how often you want to train. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 USE THE CORRECT REP RANGES: for muscle growth you will want your rep range to be between 8-12 reps working at around 70-80% in terms of intensity. This is the optimum rep range for hypertrophy (muscle growth). However you may also want to put all those extra cals to good use and start increasing strength. The rep ranges for strength training are 1-5 working anywhere between 80-90% in terms of intensity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 MAKE SURE YOU ARE DOING ENOUGH SETS: For muscle growth you will want there to be a minimum of 12 sets per muscle group. This can be broken down by implementing the correct sets for each training method. For hypertrophy you want the sets to be anywhere between 3-6 sets. For strength you will definetly want to keep them under 6 as you will be lifting pretty heavy and it requires a lot energy 💪
🛋️Because I took a rest day yesterday I had some things to do around the house, but I did do a #whatieatinaday
✳️Since I have to up my protein in-take & calories again, I am adjusting and cleaning up my diet. Chicken has been my best friend & yesterday total I ate 11 oz of just chicken 😅 Most of my meals had to be protein dense. After my analysis, I am so scared to lose anymore muscle mass.
✳️ What I am adjusting to & how I ate yesterday.
Breakfast- little less than a full serving of Kodiak cakes cinnamon Oat waffle w/Walden farms syrup, butter (fat source), & the all blackberries I had left
Snack- 30g almond butter (another fat source)
Lunch- 6 oz Chicken with ketchup
Snack- 40g oats w/24g pbfit
Dinner- 5oz chicken, small sweet potato (instant pot),& 1serving of cottage cheese.
Bedtime snack- chocolate rice cake with pbfit & raspberry jam
🔹What I wish I did. What I wish I did when I started working out & eating better again, I wish I never ever cut my calories like most "professionals" would tell you. People jumping into this journey have a huge advantage at building muscle AND losing weight at the same time. I now have to recomp my body in order to gain muscle. If I can do things over again, I would eat as much as I did before, just eat better whole foods & stregnth train. (It's safe to say I'm bummin a lil bit about losing muscle mass 😂)
FULL AB WORKOUT 🔥🔥🔥 SWIPE TO SEE 😘 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend you want to do this with and don't forget to double tap 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not gonna lie this one left my abs CRYING but in the best way possible 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 sets of 10 for each exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Hanging leg raises - works lower abs so get this one done first as they tend to tire the quickest ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Cable crunches - great for the upper abs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Oblique cable press down - great exercise for strengthening and defining the obliques ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Plate passes - this is FIRE!!! I only used 5kg plate and it KILLED ME ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By adding weight to core exercises you will gain more strength and definition but don't forget that abs are made in the kitchen and to unveil them requires a low body fat percentage 💕
Throw that log in the air like you just don’t care🔥
Video of me almost falling off the cliff is not included
I do it all for the gram
I don't know what it is but for the past few weeks I have just been feeling like a hot mess 😂 I haven't been consistent with tracking, journaling, prepping and at times even training 🙈
I think a lot of it is to do with the fact I was ill a few weeks ago, the flu totally floored me and completely screwed up my sleep pattern which SUCKS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Currently in the process of getting my shit together and finding my flow in life again. Something that's really helped is journaling. It helps me set intentions for the day which is great because I can be a bit airy and all over the place at times 😂 can you relate? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Writing down what I want to achieve each day and the days top properties really helps me set intentions which in turn helps me get shit done 💪
If you can relate to any of this I highly recommend journaling as a way of setting intentions and being more focussed.
What I write down first thing; ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 What I want to achieve today ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 What I am excited about today ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 The days top priority - max 3 things!
In the evening I then like to reflect on the day and write down;
🌠 What I have achieved ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 What I could have done differently - becomes an intention for the next day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 3 things I am grateful for
IF YOU WANT TO NOT ONLY TRANSFORM YOUR BODY BUT ALSO IMPROVE YOUR LIFE, THEN IT’S FAT LOSS, NOT WEIGHT LOSS YOU SHOULD CONCENTRATE ON. WITH ALL OF THE MISINFORMATION CIRCULATING ABOUT WHAT IS AND ISN’T HEALTHY, IT CAN BE HARD TO DETERMINE A PLAN THAT WORKS FOR YOU. WHILE EXERCISING MORE AND EATING LESS CAN CERTAINLY BE A GOOD APPROACH, OVERTRAINING CAN CAUSE MAJOR HEALTH PROBLEMS. AND, IF YOU’RE NOT EATING QUALITY FOODS, YOUR BODY ISN’T BETTER OFF, EVEN IF YOU’RE (MOMENTARILY) DROPPING POUNDS.
this one is a sample circuit from something exciting I’m launching in the next couple of weeks!
The purpose of it is to get your heart rate up and help you burn fat.
Beginners add a small rest in-between moves if needed
Advanced, no rest for you until you’re done all of the moves then rest two minutes and repeat 3-4 times. .
Like this workout? Let m elbow what you think once you’ve tried it!
BEST FOODS AND SUPPLEMENTS TO GAIN MUSCLE 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Winter is coming so now is the best time to start packing on some size. To bulk you need to be in a calorie surplus but how you get those extra cals will depend on your metabolism and body type; ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
CLEAN BULK: This is when you are trying to pack on as much size as possible whilst staying well away from things like pizza, chips and chocolate. This way is probably best if you have a slow metabolism and or fall into the endomorph body type category. Foods you will want to consume are rice, pasta, chicken, turkey, low fat milk, cottage cheese fruits, veg and all the healthy stuff 🥦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
REGULAR BULK: This is when you are trying to pack on as much size as possible whilst still watching what you eat but is not as restrictive as a clean bulk. This has been my approach to bulking and is best for those with a mesomorph body type or average metabolism. You will want to consume the same foods as above but at the same time will have the occasional pizza/burger from time to time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
THE DIRTY BULK: This is when you are trying to pack on as much size as possible whilst eating just about anything; pizzas, chips, chocolate... the lot! As appealing as this may be it's not the best approach for everyone (or the healthiest) and can lead to unnecessary fat gain. The only people who should consider this approach are those with fast metabolisms or those in the ectomorph body type category. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SUPPLEMENTS: Protein is a highly important macro and to ensure you are getting enough in you may want to consider a supplement. Whey is extremely fast digesting making it perfect post workout, while casein is slow digesting making it perfect before bed. Another supplement you may want to consider is creatine monohydrate. Creatine is the most researched supplement out there and naturally occurs is the human body. It helps regenerate ATP and so will increase strength and explosive power in the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For any more info feel free to hit me up in the comments section or send me a DM 💕
FAT LOSS PHASES
In my last post I discussed how to find your maintenance calories and the right deficit for you. Today I'll cover what to track and how to guage progress.
So, you have your starting calories and you've created your deficit. You'll want to run with these everyday for the first week, aiming for a loss of 1-2lbs. Due to the loss of water and glycogen, you may see 3-4lbs but this should slow down. Again, just like finding your maintenance, you'll want to weigh everyday or at least 3 days per week and then divide these readings by 7 or 3 to get your average weight loss.
Always weigh under the same conditions i.e naked, first thing in the morning after using the toilet.
If you see no change in the first week or two, remove a further 100kcals and continue to track progress until you find the sweet spot.
You'll also want to track body composition too. You can use a body impedance machine or calipers. I also recommend taking waist and various other measurements of your choice as tracking these is another (more accurate) way of tracking changes i.e at times the scale might not be moving but your body composition will be changing. Remember, fat loss is not linear and fluctuations will occur but what you want to see is positive changes over time.
Take initial measurements and then track these every 4 weeks.
If tracking numbers is uncomfortable, you can track changes in other ways, either in the mirror or through clothing i.e are your clothes feeling looser.
In my next post I'll be discussing macronutrients and what your deficit calories might look like 😀
#fatlossphase #fatlossgoals #fatlossmotivation #fatlossjourney #fatlosstips #fatlossinspo #weightloss #bodycomposition #bodyunderconstruction #bodybuilding #healthylifestyle #healthandfitness #healthandfitnessgoals #bethebestversionofyou #fitinspiration #nutritionist #nutritioneducation #lifestylecoach #muscle #selfimprovement #macrosmatter #caloriesmatter #health #fatlossprogress #enjoythejourney #powerlifting #diet #instasociety #plantbaseddiet #workout
•Some Of My Favourite Fasting Methods•
If you’ve been following me for a while you’ll know I’m all about fasting 🤩
Not only is it a great way to manage your intake but the fat loss, mental 🧠 and health benefits are undeniable.
I use a variety of fasting protocols and here are some of my favourites;
1. Fat fast - Brought to life by @bulletproofcoffee
and now with a variety of variations I use this when I want to train or have a super active day with clients.
2. Water and black coffee only - tea’s are also great and I use this method when I’m not training and my schedule is quieter ☕️💧
3. Fitness fasting - now this is a term to describe what I see most in the fitness industry. People fasting while drinking aminos and minimal amounts of milk in their hot drinks 🥛Like a fat fast I use this on during the days I’m doing a longer fast and looking to train. However I’ll do a lighter sessions such as skill and handstand work during longer fasts (24+ hours)
If you’re approaching fasting for the Health and mental benefits then option 2 is your best bet while options 1&3 are great for those you mixing it up while training and staying extra active.
MEAL PREP LIKE A PRO WITH THESE TIPS + RECIPES 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal prep can be daunting at first but with these tips you will be in and out of the kitchen in no time 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. HAVE A PLAN; Know what your cooking or have a recipe at hand to help you a long the way. This will ensure you get everything out the way as quick as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. PREP YOUR INGREDIENTS; whatever ingredients you are planning on using get them all chopped/diced first. This will mean that everything is good to go when you start cooking which will make the whole process much quicker. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. START WITH THE RECIPE THAT TAKES THE LONGEST; By getting this started first means that your meals should end up cooked around the same time. So figure out your cooking times for each meal before you get started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out my Insta stories for this week's meal prep recipe cards! This week I made salsa chicken with brown rice and Turkey burgers with smoked paprika sweet potatoe fries! By using the tips above you will be in and out the kitchen within 2 hours and will have lunch and dinner for 5 days 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🛒 🙌groceries 🙌🛒
I am a lover of all things summer, but I am getting a little excited for fall the more we get closer to October. I'm excited for all this SQUASH & warmer meals🍠
Picked up some spaghetti, delcata, & buttenut squash at Tjs with my fav low carb cheese bites, & pizza sauce. The rest I got from Smith's.
WE ALL HAVE CELLULITE 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keeping it real today by showing you that your not alone! Cellulite is very common for us girlies so don't get down about it. In fact 90% of women have it and so is completely normal especially when compared to those who don't have it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
On Instagram we are bombarded with perfect bodies, perfect hair and perfect lives but these shots are posed and the person will pick and choose what they will post and what they don't. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So don't let the fact you have cellulite bother you because the truth is ALL of the influencers have it, they just don't necessarily show it 💕
I’M NOT PERFECT🚨
What if the reality we are living in isn’t black and white anymore⁉️
Your screen lights up and you’re sucked in to an epidemic vortex of comparison :
Scrolling through feeds of perfection. Slim bodies, radiant smiles, lingerie models, brighter colors, and everything you don’t have
This fake world we are sucked in to becomes our new reality if we aren’t careful. The highlight reels of others sparks that little voice inside of you that says, “I’m not good enough.” My teeth aren’t white enough, my muscles aren’t big enough, and my waist isn’t small enough
This virtual world becomes more real the more time we spend on it. We are robbed of the truth and lies are I planted in our brains
This self-scrutiny is slowly killing us. It’s the virtual cancer. The American Psychological Association calls self-objectification a national epidemic
Depression and anxiety are sky rocketing. Self-esteem is plummeting and the self deprecating behaviors increase
Suicide continues to rise
Let me paint the real picture behind this one. I’m sitting here in bed. It’s hard to keep my eyes open because I have crusty eye lids from my deep sleep. My hair is disheveled, my mouth dry, and my skin nowhere near as vibrant as it will be after I take a shower and stand in the egg hot lighting. That’s the TRUTH...not too sexy is it
I’m guilty of perpetuating a superficial cycle on social media. It has become the norm and I can’t honestly tell you I’m going to change that 100%
I’m going to spend more time in deep thought and conscious awareness and see what I can do with my tiny little piece of the social media pie
But for now, you at least were reminded I’m not perfect, I never will be, my pictures make me look more “cool”, muscular, smiley, and happy than I really am. Not a day goes by that I don’t question my self worth
I wanted you to know that because I do consider you a friend for sticking around and following my feed. There are a lot of good things that can come out of this social media world and meeting you and sharing our lives is one of them
What is your opinion? Comment below or send me a DM
Fitness was my gateway to personal development 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was unhappy with nearly every aspect of my life: my job, my dead end degree, my environment, my physical and mental health. I was lost and had no sense of purpose. I was just drinking all the time and had no clue what to do next. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fitness was my way out from all that. It taught me discipline, how to set goals and how to identify the small steps I needed to take in order to make my goals a reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
On this journey I've learned so much about myself, my strengths, my weaknesses and also found an inner determination which I didn't even know I had. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It can be easy to dismiss fitness as just pure vanity and while many people's journey may begin as a step towards looking better aesthetically, the lessons you learn along the way are way more valuable than just aesthetics 💕
SHOULD I TRAIN FASTED TO LOSE WEIGHT? 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
NOOOOOOOOOO!!!!! 😱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know what your thinking, "if I train on an empty stomach I will lose more weight" but... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In doing so you are negatively affecting how well you will perform during your workouts. Food is fuel and in order for you to train at your best you will need energy aka FOOD! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Additionally training in a fasted state means your more likely to break down muscle = goodbye gains 👎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to lose weight you need to be in a calorie deficit... this means that you are decreasing calories and or increasing output over the course of the day/week... It DOESN'T mean that you go to the gym starving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So fuel your body and don't deprive yourself of food when you need it most 💕
Why is it that some people do what they need to do and others are stuck in excuse land/victim mode? .
Our subconscious mind is a million times stronger than our conscious mind. When we want to make changes in life it has the miraculous ability to find ways as to why we can’t accomplish something. .
If you want to learn how to stop focusing on your bullshit so you can focus on your goals, here are 3 tips to get you started:
1. Become Aware: notice when you are making an excuse, which then allows you to change your approach to things you're making excuses for. .
2. Challenge the excuse: It is real or are you making that shit up? A common one that falls under this is "I'm too busy"...are you too busy or are you busy scrolling on facebook? How many minutes do you spend watching TV? Or how many minutes have you wasted complaining to your friends that you have no time?
3. Get curious: Humans like to focus on the results that are NOT getting. When you are continually focused on “what is”, you lose the possibility of “what could be”. When this happens, become aware of it and then envision a picture of what could be instead of what is.
What would your life look like if you didn’t make excuses?
We can spend time spinning over what we’d do differently or simply learn from the past and charge forward with conviction, knowing it’ll all make sense.
Sounds some fortune cookie bullshit but it is as far as I can surmise the only way to not let ‘what you’d do differently’ poison you. It only makes sense looking back when you realise everything you experience is truly essential to the amazing place you can end up.
So if you’re mourning choices you’ve made up until now take a moment to think what this means and move forward.
FAT LOSS PHASES
In my last post I briefly discussed how to prepare for and plan your fat loss phase. Today I'll cover how to find your maintenance calories and the right deficit for YOU!
Depending on how much fat you have to lose and what your current diet and physical activity looks like, you could skip this initial phase and create a sensible deficit by choosing healthier food options and adhering to regular exercise. However, eventually you're going to need a better idea of how much you're consuming for continued success.
CALORIES MATTER!!! We don't have to count them to guarantee success but they still matter!
I'm not a fan of online calculators to work out maintenance and calories for fat loss. Instead, I recommend that you track your calories for 2-3 weeks prior to your start date and track your weight everyday or at least 3 days in a row over each week (under the same conditions everyday). You can then take the final weekly average weight and use that as your starting weight and take your average daily calories and use those as your maintenance calories (if you haven't gained weight). Keep in mind that maintenance is a moving target and is not set in stone.
From here you can create your deficit by either choosing a small deficit (250kcals), mildly aggressive (500kcals) or aggressive (750+kcals). A small deficit will be easier but changes will be harder to track short-term, plus your fat loss phase will be prolonged. An aggressive deficit will be much harder but may suit some individuals i.e experienced and mini cutting. Most people will more than likely do better with a mildly aggressive deficit of 500kcals as a starting point.
Wherever you decide to start, maintain this deficit for the entirety of the first week and then you can adjust if necessary.
In my next post I will discuss how to track progress and what to track 😁
#fatlossphase #fatlossgoals #fatlossmotivation #fatlossjourney #fatlossinspo #fatlossinspiration #nutrition #fitness #nutritioneducation #nutritionist #bodybuilding #powerlifting #weightloss #bethebestversionofyou #fitnessgoals #healthylifestyle #healthylife #fatlosstips #selfimprovement #macrosmatter #caloriesmatter
Yesterday I saw a video from @jameelajamilofficial
where she told of how she’d been approached and essentially body shamed in a gym by some guy. It goes without saying this display of abhorrent behaviour has zero place, anywhere or anytime. She went on to point out that as someone who’s very modestly sized anyway she can’t imagine how people on the larger side who want to exercise more must feel.
You probably know my stance on gym fear already if you followed daily dance but it’s something that’s very important to me so I’m going to lay it out today.
Whoever you are and whatever you look like you deserve to feel great. Sounds like a pretty conservative request and yet and it’s so seldom present today. Getting into the gym to help you look and feel better on a multitude of levels can be an amazing addition to your life. And yet at this first hurdle most people end up casualties of fear and judgement.
Firstly - gym environments ARE scary when you’re starting out. They WILL make you feel vulnerable which is why it’s so important you have a team meeting with your spirit animal before stepping out into it.
You see we can’t control what other people say or do. Which is why I’m not talking about how outrageous it is that people still think it’s acceptable to make people feel unwelcome or MORE self conscious about their bodies. What we CAN do is make positivity louder. We can drown the negativity in our own empowerment and the battle cry’s of our spirit animals.
Know that most people don’t know what they’re doing and just want to feel better to. They aren’t worried about you, they don’t care about you - so don’t let this fear be the reason you don’t step up to bat for your own health and well-being.
Anytime you experience any negativity from anyone else know that it is ALWAYS a reflection of what they’re feeling. It really has nothing to do with you. It’s an outcry from their own personal conflicts and pains. It’s a negative manifestation and all you can do is feel sorry for this person and move on.
Your value is not grounded in how you look, it really isn’t. Never forget this. Take back your self worth and never put it in others hands. ❤️
We get to decide everyday. Some days I’ll know I’m going to let myself struggle - I know I’m not going to be on my A game. But these days remind me how I do not enjoy feeling this way. They remind me why I hustle, grind and put in the work. Because when I don’t, when I allow myself to be victimised by my day it is 10x worse. That pain is infinitely deeper than the sweat and sacrifices I lay down each day.
You won’t always be ON. That’s okay. Just draw value and lessons from when you aren’t.
KETTTLEBELL WORKOUT 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking for something a little different next time you train? Give this a go and tag a friend you want to do this with 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Kettlebells are a great way to combine both strength training and cardio, which is great for someone (me) who doesn't enjoy cardio 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This workout has EVERYTHING covered, abs, legs, booty, shoulders... E.V.E.R.Y.T.H.I.N.G. 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It will also be over and done with in 35 minutes so is great if you're in a rush 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your new to kettlebells, the recommended starting weights for women are 8kg (newbie) and 12kg (strong) and for males are 12kg (newbie) 16kg (strong). To make the workout more strength based use a heavier weight 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 rounds, 4 mini circuits (Repeat 1 after the other) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Double handed swing 30 secs
Single handed swing 30 secs
Single handed swing 30 secs
Rest 30 secs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Single arm snatch 30 secs
Single arm snatch 30 secs
Goblet squat 30 secs
Rest 30 secs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shoulder press 30 secs
Shoulder press 30 secs
Curtsy lunge 30 secs
Rest 30 secs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get up 30 secs
Get up 30 secs
Plank pull through 30 secs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 minute rest between rounds 🔥
Do you have to ‘LOVE’ exercise?
Omnomnom if only Instagram didn’t have such an oppressive character limit I’d tear this one urrrrrp!
I’ll keep it as simple as I know how on the back of a pretty frank conversation I had with someone today. Talking about what attracts people to exercise / the gym in the first place she said “you don’t realise all the benefits and mental side of training until you’ve been doing it a while - you’re there in the first place to change your body composition...”
I know this, but in that moment I realised I often ignore it when talking to people who might not be there yet.
Training in its immediacy is a means to an end; a leaner, more defined body with which to carry out life more confidently with, or there abouts. It tends to start out as somewhat of an uncomfortable inconvenience to your life. This is, of course, before your equity begins to compound and with the changes of your body so does your mindset begin to shift.
It’s funny because often times the people you look to for motivation and inspiration can’t seem to get enough of the gym. Chomping at the bit to ‘smash a big session’ etc which I think can be unrealistically misleading.
Before you’ve really sewed some form of movement culture into your DNA through a few years of practise and progress it will indeed probably feel like a chore just to achieve an aesthetic result. This, as I’ve said before, is totally fine! If this is your truth right now then you need to honour that and see it through.
As time goes on (probably less than you think) you can and will gain a great sense of satisfaction from your newly adopted physical pursuits. Way beyond the physical you’re pursuing you’ll feel a real sense of liberation from your own brain sized kingdom, if but for an hour, whilst you do something with your hands and exert yourself and explore your body.
I knew I’d ramble. My point is this: don’t worry if you don’t ‘love’ training right now - just try to see the value in it and how it relates to your desired outcome. As time goes on it will begin to engrain and you might just wonder how on Earth you lived without it before.
You just gotta start first...
Last week, we covered what fitness entails and how it's not just fatloss or muscle gain but the totality of everything that makes you healthy.
Now, there are some factors that affect fitness and outstanding among these factors is genes and the environment especially with fatloss.
Genes are probably a significant contributor to your obesity if you have most or all of the following characteristics:
⚠️You have been overweight for much of your life.
⚠️One or both of your parents or several other blood relatives are significantly overweight. ⚠️You can't lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.
People with a strong genetic inclination to weightgain may find it harder to lose weight than other people and will have to put in twice the work in their diet and workout and in extreme cases, may have to maintain weight loss only under a doctor's guidance. They are also the most likely to require weight-loss drugs or surgery.
As for environment, these factors mostly start to affect people from childhood. Kids who drink sugary sodas and eat high-calorie, processed foods develop a taste for these products and continue eating them as adults, which tends to promote weight gain.
And then, in this age, we are surrounded with food. Practically everywhere we go, food is readily available. You can buy snacks or meals from roadside hackers, even some gyms and health clubs!
To counter this, start surrounding yourself with healthier food options. Carry your own food when going out, have a healthy snack with you, don't starve yourself because you will end up overeating. Stock your fridge with good, low-calorie dense foods and be disciplined about what you take in.
While these factors may make fitness harder, IT IS NOT IMPOSSIBLE. Fitness starts with having the right mindset so create the right one today.
Did you learn something? Hit the like button🤗
#raechaelo #nigerianweightloss #nbctribe #slimmingworld #weightwatchers #nigerianwomen #nbctribe #weightlossjourney2018 #weightloss #fitsporation #weightlossinspiration #fatlossinspo #healthcoach #eatclean #fatloss #fitnesshack #naijafitness
DO I HAVE TO TRACK EVERY SINGLE THING I EAT? 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tracking is the best way to monitor how many calories/macros you are consuming and in my opinion is the best way to reach a particular goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
While tracking proteins, carbs and fats is obviously important when taking up this lifestyle, there are something's I don't get to hung up on when it comes to tracking. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
These include low calorie leafy green vegetables such as; ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Kale, broccoli, spinach, lettuce, chard and collard greens 🥦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reason I don't get hung up on them is because they are so low calorie and even if you need eat a whole bag of spinach you would only be consuming something like 60 calories which isn't anything to cry over. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also find that if I don't track these items I tend to eat more of them as tracking can some times lead to me restricting them more. So eat your greens and don't get to hung up on tracking them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Crussiferous veggies in particular have amazing health benefits such as they protect against oxidative damage and carcinogins so you want to be getting in as much as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Monday and happy tracking 💕
FAT LOSS PHASES
Today I start my current fat loss phase and think it would be beneficial to document the process for anybody who'd like some help or motivation.
Throughout the process I'll be sharing my thoughts on:
1. Planning and preparation
2. Finding your maintenance and the right deficit for you
3. How to track progress and what to track
4. How to approach your nutrition and training
5. What to do when your fat loss stalls
6. How to exit a fat loss phase successfully
Today I'll start with Planning and Preparation.
Firstly, it's important to consider whether or not you should be entering a fat loss phase. Do you have a healthy relationship with food? i.e are you using or have you ever used food to control your emotions? Does food create addictive like behaviours? Are you chronically stressed? In these situations I would not recommend entering a fat loss phase. Instead, seek help from your doctor and/or dietician.
However, all being well it's a good idea to plan and mentally prepare for this phase in good time so that you are ready to go when the time is right and know what you are undertaking.
We can't control everything in our lives but it's best to pencil in a fat loss phase, avoiding times that will no doubt affect our adherence i.e. early stages of parenthood, starting a new job, upcoming holiday or prolonged travelling.
It's during this time (4-6 weeks prior) that I would suggest tapering your cardiovascular training so you enter your fat loss phase performing no cardio. You can then add these sessions back in as and when as tools to push through plateaus.
My next post will cover how best to determine maintenance calories and how to create the right deficit for you.
Feel free to ask any questions
#fatlossphase #fatlosstips #fatlossjourney #fatlossgoals #fitness #fitnessgoals #fatlossmotivation
#healthylifestyle #healthylife #weightloss #bodycomposition #bodybuilding #powerlifting #nutrition #nutritioneducation #nutritionist #selfimprovement #macrosmatter #caloriesmatter #healthandfitness #diet #bodyunderconstruction #instasociety #plantbaseddiet #fatlossinspiration #fatlossinspo #workout #musclefood #sportsscience
MONDAY MOTIVATION 🙌🏾
Same girl...same gown
Spot the difference😀
Belly fat was the hardest fat for me to burn on my weightloss journey(and I've got the same complaint from many clients). Do you know that I was sucking in my belly in the picture on the left😅 but now suck in belly for what(oh but I still have a little pouch though🙊)
So yes, losing belly fat is hard but it's not impossible.
I tell my clients that to lose fat anywhere, tou have to work at a calorie deficit so your diet matters a lot.
Starting fitness, I honestly didn't believe I would be able to give up junk. A week without my favourite foods meals of doughnuts, pizza and shawarma😱
But I was uncomfortable. What you take in reflects on how you look so my skin wasn't looking nice and I knew I could be better and look better if I tried. So I did.
I made a conscious effort to substitute for healthier options. I carried fruits and nuts around incase I got hungry(also note that apple cider vinegar is a good appetite repressant in case you always get cravings)
And I allocated a cheat day each week because cravings are still normal. I took it a day at a time and got to learn that as long as I was consistent and put in the work, the results would come.
Fitness isn't hard! It starts with the right mindset. Don't keep telling yourself "I can't". For once, tell yourself "I can" and go on to do it. I used to be very good at procrastinating and pulling myself down till I just tried a little. And look at me now😄
Forgive my long epistle but I just need to tell you that you can. YOU CAN!
#raechaelo #nigerianweightloss #nbctribe #slimmingworld #weightwatchers #nigerianwomen #weightlossjourney2018 #weightloss #fitsporation #weightlossinspiration #fatlossinspo #monday #mondaymotivation #fatloss #hustlerssquare #naijabrandchick #healthylifestyle #losefat #naijafitfam #crossfit #naijafitness #weighttraining #strengthtraining #beforevsafter #fatlossinspo #girlsthatworkout
SHOULD YOU TRAIN WHEN YOU ARE ILL? 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When your feeling under the weather, particularly with a cold or flu, it's important to get as much rest as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This can be hard especially if you're someone who loves to train and are on route to a particular goal. But when you're ill your energy levels will be no where near that of what they normally are and so the chances of attaining those results are much lower. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So use this time to look after yourself: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Drink plenty of fluids: When you're dying of the flu, chances are you have a fever and are sweating A LOT. This can lead to dehydration so it's important to be drinking a lot of water. Honey, lemon and ginger tea is also a great thing to have on hand as it can relieve symptoms such as a sore throat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Eat micronutient dense foods: This will ensure your getting all the vitamins you need in order to help fight whatever infection you may have. Vitamin C in particular is very important as it will allow your immune system to function at it's best and with it fight off infection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌠 Adjust macros to maintenance: If you are feeling as bad as I did this week you won't make it out of bed let alone make it to the gym. Because of this your activity levels will be much lower and so you will need to adjust your calories/macros to suit, especially if your bulking like me right now.
Posts haven't been happening for a hot minute but I'm finally feeling better 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today was my first session in a while but felt so good to be back on track and back to the gym 🏋️♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Filmed my kettlebell workout from today so that should be edited by next week... Sorry it's taken so long for me to film and get it up for you guys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope your having a great Saturday 💕
But seriously, it doesn't matter what you eat (to an extent) but if you're over eating on anything and not in a deficit, you're not going to lose weight.
Track calories 📒
Move more 🏃♀️
Create balance ⚖
Enjoy life 💞
Excuses are BORING 😴
We have all used excuses. When excuses are made, whatever the excuse is made for..their end goal/task isn’t a priority right now. -
“I don’t have time”
“I’ll do it tomorrow”
“I’m too tired”
“I’ve not done ‘x’ task because I didn’t know how to enter it onto MY Fitness Pal”
“My schedule is too busy”
“I can’t afford blah blah blah”
Here’s an unfortunate truth: Life will always be busy. If you can’t make small adjustments to fit around YOUR schedule, you’ll not fit them round your schedule in the future either. Life will be busier. You can only ever do it now. Not tomorrow because you’ve had a bad day. Not Monday because it’s ages away. -
The excuses list goes on. -
Excuses for your job. Partner. Friends. Family. Making time for someone or something. -
I don’t know about you guys but I get bored easily. The more excuses I hear the more I feel I can’t help you until your mindset is where it should be. -
It’s never too late to start implementing small daily tasks. -
Make time for your health. Make time for the people you want to be around and make time for the things that matter to you most. -
Today is the oldest age you’ve ever been and the youngest you’ve ever been. Stop making excuses and boring everyone with them. We don’t want to hear them. 😜 🤔
I’ve been having people ask for a HIIT plan that can be used for running. I thought it would be nice to do one that you could use outside or inside so I kept it simple!
Repeat 3 times for a quick workout that will have your heart pumping.
If you’re not a runner or just starting out simply modify to suit your speed.
Like this kind of stuff? Let me know in the comments below.