30/08/2022
Do you have to COUNT CALORIES to LOSE FAT?
The short answer is YES! You do need to count calories to lose fat.
As you need to be in a calorie deficit, by counting calories, you can get yourself into a stable deficit without any guess work.
By tracking the foods you are eating, you can spot the foods that are putting too many calories into your diets. This allows you to cut those calories & optimise your diet and nutrition.
If you need help with this to achieve your goals comment below or send me a DM 🔥
18/08/2022
Are you a busy 25-35yo female shift worker looking to lose weight & feel healthier?
We are looking for 5 dedicated people who want 2 weeks FREE off our new training program! 💥
DM me “FREE” to get started! 👈
18/08/2022
Hi Everyone,
Lizzy and I want to thank you so much to everyone who has joined our group so far.
Here is a super quick, easy and delicious recipe for those of you on the GO!
Berry Yum Chia Pudding!
Ingredients
⚡️1/4cup Chia seeds
⚡️1 scoop Vanilla whey protein powder low carb
⚡️2 1/2 cup Cashew unsweetened milk
⚡️1/2cup Berries mixed frozen unsweetened
⚡️14 halves Walnuts (raw)
Directions
In a medium-sized bowl whisk together protein powder, cashew milk and chia seeds.
Transfer chia mixture to the fridge, cover and allow it to sit for 30 minutes to overnight. The chia mixture should thicken into a pudding.
Assemble three cups. Add some berries to the bottom of each cup, saving some for topping. Add pudding mixture evenly to the cups and top with remaining berries and chopped nuts.
Serve immediately or store in the fridge for up to 4 days
🔥 485 Cal/serving - 28g Protein, 35g Carbs, 28g Fat
ENJOY!
18/08/2022
If you want to lose belly fat and reveal your abs…
Then stick around because I’m going to give you my top 5 tips.
🚨 Spoiler alert 🚨 You CAN’T target belly fat on its own, however.
It’s all about getting leaner overall.
With that in mind, here are our top 5 tips:
1. Calorie Deficit
This has to be number 1 because it’s the only way you lose fat. You must burn more calories than you consume in a day. This all starts by figuring out your macronutrient needs.
2. Stop doing crunches
You can do sit-ups, crunches, and leg raises until you are blue in the face….
But to build the muscle tissue in your abs you have to train them like any other muscle; heavy!
Progressively add resistance, and believe me a little goes a long way.
3. Develop your core
When you hit compounds exercises your core stabilises you.
Squats, deadlifts, bent over rows, and even bench pressing all recruit core strength to keep you from collapsing and folding like an accordion.
So focus on your breath and bracing your core during these lifts.
4. Discipline
To have what others can’t have you must do what others won’t do.
Each new level of your fitness journey (and life) requires a new level of discipline.
Now I’m not saying you can’t have fun and enjoy a slice of cheesecake every so often, but if you truly want abs then things like your weekend wines with the girls have to stop.
5. Consistency
Set a goal and go after it. Be consistent in your training, your diet, your choice of foods, etc. Don’t quit until you have reached your destination.
Boring as it sounds, it’s weeks of doing the right things stacked together that yield results, not 5 days plus 2 cheat days.
Use these lessons wisely and march forth toward the promised land of abs.
JP & Lizzy
J&L Training Academy
P.S If you need more help with this shoot us a DM.
