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✨ CLIENT SPOTLIGHT✨

Every new season in life brings its own set of challenges, and no one knows this better than my incredible client, Shari. Years ago she came to me at 36kgs with a goal to put on weight . She fought hard to put on weight, absolutely killed her gains season breaking the 50kg club!

Now, Shari has been presented with a new challenge, battling weight gain caused by medication and an ankle injury that derailed her gym progress. Despite these added complications, Shari has been smashing her new weight loss journey.

She’s lost 7kgs and a total of 11.3 centimeters across her waist, hips, legs, arms, and chest! Her resilience and determination has always inspired me. I’m proud of the fight you have in you to be the best version of yourself.

The Key to Maintaining Fat Loss After a Deficit Phase 🔑 🍏

If you’ve recently completed a calorie deficit phase and achieved your weight loss goals, congratulations!

However, as many people know, the real challenge often begins after you’ve reached your target weight.

Maintaining fat loss can be tricky, especially if you jump straight back into your old eating habits. That’s where reverse dieting comes in.

Reverse dieting is an essential strategy for anyone who wants to maintain their fat loss after a calorie deficit. By gradually increasing your caloric intake, you can boost your metabolism, prevent fat regain, and establish a sustainable eating pattern that supports your long-term health and fitness goals.

Give your body the time it needs to adjust, and you’ll set yourself up for success in maintaining your weight loss!

Fail to prepare, prepare to fail 🥑🥦 🫐

HIGH-PROTEIN CHOCOLATEY MUG BROWNIE 🍫

Quick to prep and full of goodness! Enjoy

🚀 Client shoutout to recomp queen 🚀 This absolute weapon never ceases to amaze me every time she comes in for her check ins!

Over the past two training blocks we’ve seen Sherray drop 5cms around her waist whilst revealing a substantial amount of muscle mass achieved in her last build phase.

When Sherray came to me just over a year ago, she was at 28% body fat. In our most recent check in she came in it 14%!

I am super proud of this powerhouse of a woman for the determination, perseverance and hard work she shows in all aspects of her life. The amount of

Top Brain Foods for a Sharp Memory! 🧠

Almonds: Packed with vitamin E, almonds are great for cognitive function and memory enhancement.

Spinach: Loaded with antioxidants, vitamins, and minerals, spinach helps protect the brain from aging and enhances memory.

Grape Juice: Rich in polyphenols, grape juice boosts memory and cognitive function by improving blood flow to the brain.

Avocado: Full of healthy fats and antioxidants, avocado supports brain health and enhances memory retention.

Fish: High in omega-3 fatty acids, fish like salmon and mackerel are crucial for optimal brain function and memory improvement.

Brain foods aren’t just for seniors.
It is important that we are consuming brain foods at all age groups!

Consuming brain food is vital for maintaining cognitive function, improving memory, and promoting overall brain health!

Eating your breakfast is a healthy habit to have!

Eating breakfast jumpstarts your metabolism, helping your body burn calories more efficiently throughout the day.

Breakfast provides essential nutrients that fuel your brain after waking, enhancing concentration, memory, and overall cognitive function.

Eating breakfast helps regulate blood sugar levels, reducing the risk of energy crashes and overeating later in the day.

Some good breakfast foods to include are;
🍞🥣 Whole Grain carbs for energy like oatmeal or wholemeal toast, wholegrain cereals
🍳🥛Protein sources like eggs, yogurt, or quality protein powders
🥑 🥜 Healthy Fats for satiety and cognitive function like nuts and avocados.
🫐🥬 Fruits & Vegetables for added vitamins and fiber.

NATURALLY BALANCE YOUR HORMONES 🫶🏼

Achieve hormonal balance with these simple steps:

Prioritise protein: Essential for hormone production.

Exercise regularly: Boosts hormone receptor sensitivity.

Maintain a healthy weight: Excess weight disrupts hormonal balance. Being underweight also disrupts hormonal balance.

Support gut health: Gut metabolites influence hormones.

Cut sugar: Minimise added sugar to prevent hormonal disruptions.

Manage stress: Stress negatively impacts hormone levels.

Get quality sleep: Sleep quality affects hormone fluctuations.

Embrace healthy fats: Maintain balanced hormones for appetite and metabolism.

Increase fibre intake: Fibre regulates insulin and supports gut health.

PRE WORKOUT MEALS/ SNACKS

Why are these meals important?

👉🏼Pre-workout snacks/ meals are essential for fuelling intense workouts.

👉🏼They provide quick energy and enhance performance.

👉🏼Prevent muscle breakdown during exercise.

👉🏼Maintain blood sugar levels for sustained energy.

🤌🏻A good pre-workout meal combines carbs for quick energy and protein for muscle support.

👉🏼Examples: banana with almond butter and rice cakes, Greek yogurt with berries, whole grain toast with avocado. Or lean white meats (easier to digest than red meats) with white rice (quick carbs)!

Avoid heavy or greasy foods that could cause discomfort during exercise.

I swear it’s been Black Friday for a month now 🖤❤️‍🔥