WelFitness

People are panicking, and I hope that this will be a lesson to your future self. “Reshaping” your body is not a one time deal. It needs to become a lifestyle. Somethings you will have to sacrifice or learn how to manage it better. Become better with planning, saying no and what moderation means. Learn how to train for strength and longevity and reap the benefits that comes with it. It is not going to help punishing your body now, just to fall off the wagon again February 2026…

Are you sticking to your guns or are you fooling around? Remember, you set the goal. If you told others or not. You are responsible to do what you can with what you have to reach that goal.

So are you sticking to your guns?
For coaching enquiries, SEND me an EMAIL or DM. I have slots opening up for 12 week coaching!
💌[email protected]

When the scale goes up…

It can be a lot of things.
🌸inflammation
🌸poor sleep
🌸water retention
🌸hormonal fluctuations

Don’t go running a 10k in desperation for the scale to come down.

The scale is not the tool we use to determine your worth or value. It is just a tool we use.

Relax. Continue. Don’t make drastic changes. Stick to the plan.

I am happy to announce- TRUST THE PROCESS!
Reverse dieting in full swing!
More carbs
More protein since December 2024.

Training changed
🌸from high reps and sets (4 sets and reps nothing less than 10 reps)
🌸 to 3 sets, compound movements 2-6 reps 🧐focusing on
📍deadlifts, squats and bench pressing and 📍added isolating exercises between 10-14 reps, 3 sets.
📍Added conditioning of 10-15 per every other day
📍and 2x a week 25min interval treadmill sprints.

Weight went up by 1.5kg on scale.
Standing on 20% bodyfat - according to my caliper.

DM 🌸READY🌸 if you are willing to trust the process completely,
Be on time with check-ins
and honest about your daily routine



[email protected]

Lately, when I am scrolling through social media - everyone has something to say about counting calories. Whether it is if you want to lose weight, lose fat, gain muscle - and all of this might leave you feeling super annoyed, frustrated, guilty or confused.

Let me help you make up your mind.

You should count your calories:
When you want to lose body fat & weight, if you want to learn more about nutrition or you are really serious about a goal and you have only an X amount of time to reach that goals.

Listen - as an online flexible eating (dieting) coach - I am all for counting calories. I have done it since 2015 up to 2022.

Why did I stop?
Now this is where the tricky part comes in -
I stopped because tracking my calories became too obsessive and lead to binge eating, bad body image and weight gain.

BUT HOW?

The feeling of being restricted to eat only a certain amount of food started to become - jail. I felt restricted. It was also in a very stressful time of my life where I wanted to compete, but in a whole new division as what I usually did - so I had to put on some serious muscle mass, which lead me to eating in a surplus (against my will) and gaining bodyfat. At first it was controlled and not too much fat - until the stress part came in. I realized, that the only reason why I wanted to compete was to get THAT lean again.

I WAS A SLAVE TO COUNTING MY CALORIES AND MACROS
but when I was home, alone - I would stress & secret eat. In front of my friends, I always chose the healthy options - but behind closed doors - I would have my lunch, feel full but grabbed the next day’s prepped lunch. It was a vicious cycle and all I could remember was feeling totally our of control, unbuttoning my jeans and lying on the couch crying.

The point I want to make is - it is good to track your calories but for:
gaining nutrition knowledge
reach a planned goal that has an expiry date

Other than that - I would advise that you stick to 80% wholefoods, have a palm sized piece of lean meat, thumb size fat, fist size veggies each meal and include foods that you enjoy and don’t leave them to ONLY ENJOY on weekends - that is a set-up for failure.

It took my Client Dan, 6 months to change his body- and he is still keeping it off!

And if you know Dan, and have seen the Rugby-outing photos he sent me, you will see that this man LOVES his social outings and weekend beer! During the week, he focuses on getting in his protein and fats, and he DOES NOT NEGLECT the carbs. Sometimes, despite having a busy day, there’s time to workout!

I am proud of your journey and how far you have come! How much you have progressed, not just physically but mentally too!

Keep at it!