Julia.MacRae.PT

Week 4 progress check ☑️

I asked my clients this week what they thought of my 4 week progress.

Would they be happy with this result?
Would they expect more?
What’s actually changed?

Because my initial reaction when I did my side by sides was “ I don’t really see much difference”

Then I had to put my coaching hat on a really check in with myself.

Shoulders seem narrower which tells me my posture is changing.

Belly button has lifted which tells me I’m losing fat from lower stomach and waist.

Upper thighs aren’t as wide, you can see the second picture I’m standing closer together yet my thighs don’t touch.

Note - this isn’t a goal to have a thigh gap I just have bowed legs 😂😂

I think social media has us believe that in 4 weeks you would see drastic changes, and believe me Ive had clients have those drastic changes but for most, this is the reality of a 4 week diet.

If this is what 4 weeks brings, imagine 8 weeks, 12 and so on.

I’m not going anything special, in fact sometimes it feels like I’m not doing enough, but like I said to my clients

I’m just doing the basics really really fu***ng well.

No missed training sessions, hitting my steps, my protein, my calories and just trusting the process.

💜

You don’t realise how far you’ve come until your take a look a back.

Debs is a superstar client. ✨✨

No previous knowledge of strength training
A good understanding of nutrition but needed additional education
Had health markers that needed improvement
Overall body composition needed a shift

Mission accomplished.

Debs whole lifestyle has been turned upside down and only in a good way.

☑️ Daily steps
☑️ Weekly swims
☑️ 3 intentional strength sessions
☑️ More protein, more food.

Now that Debs has reached her goal what’s next?

I like to move my clients away from tracking food so they can start to work on taking their education into their own hands.

We move up into maintenance calories and then really start to dial in on the strength training.

Because once you reach one goal, you open up another.

Strength training is going to be the priority along with encouraging Debs to eat more food.

Note….

Debs has NOT been in a calorie deficit for 6 months, we have had strategic breaks for holidays and recovery but as soon as she’s back in the game she’s gives it her all.

So all in all this has been done sensibly and sustainably.

🙌🏻🙌🏻🙌🏻

I think the mental element of being on a diet, changing your lifestyle or even just wanting to perform better is not talked about enough.

You want to lose weight, build muscle, move more, be healthier but what comes with that is changing how you currently do your day to day.

But it also changes how you do your social occasions, weekends away, girls nights or date night.

You ca no longer say yes to everything

You now have to think about how your actions align with your goals.

Unfortunately, it can often be other people it doesn’t sit well with.

I’m sure you’ve heard

“ go on, just have a slice”
“ Just one more drink”
“ One won’t hurt”

This tests your mental resilience all the time!!

And it’s difficult let me tell you.

This is what I help my clients with, the process of going out, understanding and letting them decide if some things are worth it or not, making them think about either/ or.

So if the mental struggle is exactly that, let’s talk further on how we can put a positive plan in place.

Not just a drop in the scales

But a huge shift in mindset

From going to the usual slimming world clubs and yo-yo dieting Gemma says she finally feels like she’s doing the holistic, wholesome way.

Nothing drastic or short term.

8 weeks of a solid fat loss phase where Gemma lost over 6kg, then I could feel that she needed a refeed week.

So, we bring her back to maintenance calories for a week to give some mental rest, enjoy some food freedom and get ready to kick start again.

Now, Gemma is back in a calorie deficit but with more calories this time and still dropping fat.

That rest meant she came back from a better place and power through for next 8 weeks with the aim to be even closer to goal.

If you’re in it for the short term this is when your results fail, but if you’re willing to reach the short term goal post but keep in mind the long term gain

You’re a winner 🏆

If you’re ready to drop weight just like Gemma AND change your lifestyle DM “CHANGE” and let’s talk

Tracking your food and getting to understand where your main calories are coming from is a strong tool I get my clients to use.

Not only do they get to understand their calorie consumption but we can also delve into protein targets, ensuring adequate fibre, not going to over in fats but enough to still support hormones, to get their carbs primarily from carbs and noting how their nutrition makes them feel.

However, it only works if you’re willing to be 100% truthful in what you are consuming.

It’s extremely confronting to really look at what you eat on a daily basis…and even more so on a weekend.

So if you think tracking doesn’t work for you, perhaps you’re just not ready to be put under the spotlight.

I want you to be the fittest, strongest, healthiest version of you!

I will be your biggest cheerleader, help you every step of the way and ensure you build a sustainable lifestyle that fits in with your life.

If this resonates and feels like just what you need then DM “READY” and let’s go through the exact process.

I’ll be honest…i HATE being in a fat loss phase.

Currently on day 4 of a serious diet phase and I’m hungry, tired, wired and feel good all at the same time.

Fat loss is hard.

I don’t care what anyone says, it’s a period of time you have to go through to get the results you want.

If it was easy wouldn’t everyone be doing it 🤷🏼‍♀️

Set yourself some clear boundaries & goals around your fat loss phase…and call it as such.

A phase

A timeline

Get in & get out.

Success isn’t defined by a number on the scale, it’s defined by how you feel, how sustainable your lifestyle is and how healthy you are.

Carolyn first came to me as she had a few short term goals and some long term goals

✔️ Be more mobile & walk unassisted
✔️ Relieve aching joints
✔️ Have a better understanding of nutrition
✔️ Implement a realistic workout routine

Fast forward 6 months and Carolyn has ticked all them and more

✔️Increased daily steps by 50%
✔️Moving pain free & unassisted
✔️Ensures adequate protein & fibre
✔️ Regularly strength trains 2-3 X per week.

Carolyn has been willing to learn, be challenged and I’ve pushed her out of her comfort zone.

All of which she’s taken on board and succeeded.

I love sharing my clients amazing results and what they have lost but there’s so much that’s been gained too.

Feeling inspired?

If, like Carolyn your goals are more than scale weight let’s celebrate what you gain not just what you lose.

DM “GAIN” and let’s chat ❤️