Gervais Fitness

Flex Friday...
Well done to my client Rose for dropping 10 lbs by
- applying our nutrition changes
- working out to build muscles
- trying to reach her daily steps goals

If you need assistance with your fitness goals, reach out 😊👊🏾

   

Weight Loss Wednesday...
How it started vs how it's going...
14 weeks transformation (Hybrid coaching package)
Diet ✅️
Workouts ✅️
Consistency ✅️
Accountability ✅️
As soon as client Lennie got his mindset switched on, it was pretty much straightforward

Onto the next phase now 💪🏾

   

Online client phase 1 Fat loss completed

About 17kgs (37.4 lbs) weight loss since we started
And 6% fat loss

I thought he would struggle but I then realised he was on mission the way he followed his diet and training plans

Now let's go for phase 2...building muscles 💪🏾

Client weeks transformation
My main objectives at the end of the 12 weeks are usually confidence Nd improved knowledge. Everything else just happens
Bal learned to balance her life by working hard and sticking to her plans while still having a social life
We managed to drop her bodyfat, increase her muscle mass so she could be more toned and in good shape
The main part is that she enjoyed, and learned more about herself. She now knows how to be organised with her eating and is confident enough to work out in any gym in the world

   

Consistency beats motivation
Discipline beats motivation

There's never going to be a perfect day, perfect time for which life has cleared everything for you...
It's up to you to make it happen. Life will always, always get in the way... that's what makes the journey so exciting

   

Hello, my name is Gervais and yes, I am "addicted" to endorphins

During this Mental Health Awareness week, let's have a look at Endorphins and Exercise

Endorphins are morphine-like chemicals produced by the body that help diminish pain while triggering positive feelings.
They're sometimes referred to as the brain's "feel-good" chemicals, and are the body's natural painkillers.
Endorphin is a combination of the words "endogenou" (produced within the body) and "morphine"
They're released from the pituitary gland of the brain during periods of strenuous exercise, emotional stress, pain, and or**sm.

Endorphins and Exercise

The body produces endorphins in response to intense physical exercise.

Endorphins may play a role in the so-called "runner's high," which describes the feelings of euphoria long distance runners experience after prolonged bouts of exercise.

Endorphin release varies from person to person, which means that the same amount of exercise do not produce the same amount of endorphins for everyone.
Research suggests that exercise helps to improve mood and may even aid in the treatment of depression.

   

Cutting phase

A cutting phase is the opposite of a bulking phase. It involves cutting back on the number of calories you eat in order to obtain a calorie deficit for weight loss, more specifically, fat loss, to occur. We emphasize fat loss because when weight loss occurs it can come from fat or muscle

To lose approximately 1lb of fat, you need a 3500kcal deficit throughout the week (that's 500kcal less each day of the week). To lose 2lbs (approximately 1kg) a week, simply double the daily calorie deficit. It's normal to lose fat more quickly during initial cutting stages when body fat is higher.

As you start to get leaner, the rate should slow down as you don’t want to lose hard-earned muscle.

 

Happy belated International Day of Happiness and first day of spring to you all

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