DT Training & Nutrition: Tribe Strength Coach

Did you also know…
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Losing 1 pound a week is still awesome progress and should be celebrated! 🎉
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I often see people disappointed when they’ve lost half a pound or 1 pound a week, because they are expecting more.
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But to consistently lose 2 pound a week or more would require a daily deficit of 1,000 Calories (which is quite a lot of Cals).
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If taking a more rapid approach to fat loss in the past has been difficult to stick to, or you didn’t know what to do once you hit your goal weight, then it probably wasn’t the best route for you.⛔️
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And you may have found yourself back where you started.
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Yes, faster rates of weight loss can be great for motivation and quicker results.
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But slower rates can be great too as they often will require less hardship or reduction to your Caloric intake. 🤩
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If you could be more consistent and lose 1 pound per week.
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In just 3 months you could still have lost 1 Stone! 🙌🏼
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A deficit of 3,500 Calories per week, is on average 500 per day.
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So what could you highlight in your own diet that you could change right now, that would help to create a 500 Calorie deficit a day❓
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*This is a generalised rule for Fat Loss and results will vary based on individuals variations*
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For more help with your Nutrition, sign up with me on Nutrition Coaching Programme and we can get to work right away!✌🏼
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Look out for more of these Nutrition ‘Did You Knows’ in the coming weeks. 🤓

1️⃣0️⃣ Year Anniversary! 🎉

10 Years ago today I passed my Level 3 Personal Training Course.

From Buckden Marina to St Neots and St Neots to Bedford, thank you to everyone who has supported me and my business along the way!

Here’s to another 10 years of keeping people fit, strong, healthy and enjoying their exercise! 🙌🏼😊

Then vs Now 🤍

9️⃣ Years with and i wouldn’t change a thing. ☺️

Seems like so long ago when we were friends at 13 years old back at school! 😂

Celebrated with a lovely meal & cocktail in 🙌🏼

𝐅𝐑𝐎𝐙𝐄𝐍 𝐯𝐬 𝐂𝐎𝐎𝐊𝐄𝐃 𝐅𝐎𝐎𝐃⁣⁣
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Ever noticed on food packaging that some foods seemingly contain more Calories once they are cooked?⁣⁣
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Here’s why…⁣⁣
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When frozen, food will contain more water.⁣⁣
Then when it’s cooked, some of this water will be lost and therefore will weigh less than when it was frozen.⁣⁣
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"So how does it then contain more Calories" I hear you ask…?⁣⁣
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Put simply… it doesn’t.⁣⁣
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An example that came up recently was Frozen Hash Browns.⁣⁣
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Where the food packaging states:⁣⁣
‘𝟷𝟼𝟶 𝘊𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘱𝘦𝘳 𝟷𝟶𝟶𝘨 𝘍𝘳𝘰𝘻𝘦𝘯’⁣⁣
‘𝟷𝟽𝟼 𝘊𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘱𝘦𝘳 𝟷𝟶𝟶𝘨 𝘖𝘷𝘦𝘯 𝘉𝘢𝘬𝘦𝘥’⁣⁣
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That's a difference of 16 Calories per 100g.⁣⁣
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To understand why it’s different just remember that when you weigh the Hash Brown in it’s Frozen state, some of that 100g is actually just water (which has no Caloric value).⁣⁣
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Whereas if you wanted 100g of cooked Hash Browns, there would be more actual Hash Brown on your plate and less water.⁣⁣
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Hence the small increase in Calories ‘per 100g'.⁣⁣
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Remember the food packaging in this example isn’t saying ‘per Hash Brown’ it’s per 100g.⁣⁣
1 Hash Brown from this packet is around 30g when cooked.⁣⁣
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So 100g of cooked Hash Browns would be about 3 and a bit hash browns.⁣⁣

But 100g of Frozen Hash Browns would be less Hash Browns.⁣⁣
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Starting to make sense now?⁣⁣
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If you track your Calories my advice would be to always take the uncooked weight (it's much easier to weigh food before it's cooked and the food packaging has also given you the Calorie content for it too.⁣⁣
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Let me know in the comments if you do (or don’t) understand this and if you will find this useful in the future.⁣⁣

・・・
𝐃𝐎𝐌𝐒 (𝐃𝐞𝐥𝐚𝐲𝐞𝐝 𝐎𝐧𝐬𝐞𝐭 𝐌𝐮𝐬𝐜𝐥𝐞 𝐒𝐨𝐫𝐞𝐧𝐞𝐬𝐬)⁣

🕺⁣
𝘚𝘸𝘪𝘱𝘦 𝘵𝘰 𝘴𝘦𝘦 𝘮𝘺 𝟻 𝘵𝘰𝘱 𝘵𝘪𝘱𝘴 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺 𝘢𝘯𝘥 𝘳𝘦𝘥𝘶𝘤𝘦 𝘺𝘰𝘶𝘳 𝘋𝘖𝘔𝘚.⏩⁣
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Most of us will experience DOMS, some of us more than others.⁣
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This will largely depend on; how much training you are doing, what type of training you are doing and your recovery routine.⁣
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Also, if you get bad DOMS on a regular basis, you may be training too hard, or too often. ⁣
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So you could be pushing past your current limits of training volume and then not allowing sufficient time to recover before going again.⁣
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This could be limiting your growth and progress plus elevating your risk of picking up an injury!⁣
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Let us know if you struggle to recover from DOMS and maybe we can help! ✌🏼

🦩Team Flamingo safely through to Round 3 of the Foursomes Knockout Matchplay at with a 3&1 win this morning!🎉

Good job today partner! 🙌🏼

What a day at for Andy’s stag do yesterday.🙌🏼

Fantastic course, great company and even better golf!🏌🏼‍♂️

Score: 88
Points: 38
1 Birdie & 5 Pars 🐦

𝐃𝐨𝐧’𝐭 𝐟𝐞𝐞𝐥 𝐠𝐮𝐢𝐥𝐭𝐲 𝐟𝐨𝐫 𝐞𝐧𝐣𝐨𝐲𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐁𝐚𝐧𝐤 𝐇𝐨𝐥𝐢𝐝𝐚𝐲 𝗪𝐞𝐞𝐤𝐞𝐧𝐝. 🍕🍰🍻⁣
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We all deserve to enjoy ourselves every now and then.⁣
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And what better time to do that than a bank holiday? ☺️⁣
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If you have over indulged a little, tomorrow is a great day to get back to your normal routine.⁣
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And ‘Normal’ will look a little different for all of us.⁣
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𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞𝐬𝐞:⁣
🔸Plan some lower Calorie days. (to balance out a weekend in surplus)⁣
🔸Prep some Nutritious meals for lunches and dinners this week.⁣
🔸Drink plenty of Water (2-3 litres per day) if you have spent the weekend replacing water with alcohol. 🤪⁣
🔸Get some form of daily activity/movement in (Walking, Stretching, Gym session etc.)⁣
🔸Don’t be hard on yourself. If body weight has gone up (it’s to be expected after a heavy weekend of Calorie consumption) remember it won’t all be body fat. You will be retaining water too!⁣
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Remember, 1 or 2 higher Calorific Days don’t undo all your hard work. ⁣
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But saying F #%k, it I’ll start again next week will have a bigger impact as that becomes 7/8 days of consuming more and disconnecting from your ‘good habits’. ⁣
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Thus making it even harder to ‘𝘎𝘦𝘵 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘯𝘰𝘳𝘮𝘢𝘭’ next week. 😘

Breakfast idea 🍯

This ones from my client Anna and then I’ve added a scoop of whey to top up the protein.💪🏼

🔹355 Calories
🔹37g Protein

🔸150g Greek Yoghurt
🔸30g Curiously Cinnamon
🔸1 Scoop Cinnamon Danish Protein Powder
🔸1 teaspoon of Honey

You could try adding your favourite berries too! 😋

𝐁𝐀𝐒𝐄 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆⁣
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You don't need me to tell you it's been a long and strange year.⁣
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And most of us will have been living a much different life and routine for most of the last 12 months.⁣
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This means that you may have trained less, feel more unfit, lost strength, got tighter muscles and/or gained some body fat.⁣
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And that's totally fine, you're not alone.⁣
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It's not something you should be beating yourself up about.⁣
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But what we need to do now is make a plan for the future as we hopefully leave the pandemic behind and rebuild our 'normal lives'.⁣
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One thing you shouldn't do is jump straight back into what you were doing in the gym before, or radically change your diet to something totally new.⁣
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Both of these approaches will likely set you up for failure.⁣
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*𝘊𝘶𝘦 𝘵𝘩𝘦 '𝘉𝘢𝘴𝘦 𝘉𝘶𝘪𝘭𝘥𝘪𝘯𝘨' 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩*⁣
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Treat this return to the Gym as a mini 'Restart'⁣
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Strip everything back to basics and build a solid foundation to progress from again.⁣
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This is something I’m doing with my own Training and Nutrition too help me stay fit, healthy and injury free. 💪🏼⁣
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More posts coming on this very soon!⁣
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If you found this helpful hit like and maybe share it with your friends, as it may help them too. ☺️💪🏼