Jigsaw Active

This shot was taken 5am the Friday morning before my diet break (pre carbs). I’d lost 37lbs and was definitely looking leaner however all I could focus on was the stubborn lower abs and hip body fat still lingering!
Upon reflection, I’m bloody proud of what I have achieved here and I’m excited about what is yet to come. This year I have developed a mindset where I appreciate my achievements however I keep on wanting to improve in all aspect of life

Your social media account can be a great tool for accountability which is why I am sharing my goals and feeling with you all.

New transformation goal set! Looking forward to my photo shoot with in 8 weeks time.

Feel free to share your own or drop me a DM.

Following on from my post from last week in regards to protein and how much we need, this next picture give you some ideal sources of protein. During the seminars I have been running over a DLG, most were surprised at how little protein they consume. This is one of the biggest issues I have come across, as people don’t know how to get enough protein in their diets.

My tip here is to start each meal with a source of protein, then add your veggies, fats and carbs. Western diets are mainly centred heavily around carbohydrates, cereals for breakfast, a sandwich for lunch, pasta for dinner... sound familiar?

If your target protein is 120g per day and you eat 3 meals per day, then you could aim for 40g protein per meal or 30g per meal with 30g coming from 1 or 2 snacks.

If this is something you are struggling with yourself feel free to DM me

@ Pure Gym

I try to be as transparent as possible with my clients.

Photo to the left is 10days ago and the photo to the right is 10 days later. Had a holiday/diet break and a few moments where I over indulged. Gained 8 lbs and definitely lost definition.

Only way forward from this point is to own it and move on! I enjoyed some lovely moments with friends and family and feel refreshed and focused.

has set me my new macros. Starting with
220g Pro
150g Carb / 100g non training days
50g Fat

Let the gainz begin!

I try to be as transparent as possible with my clients.

Photo to the left is 10days ago and the photo to the right is 10 days later. Had a holiday/diet break and a few moments where I over indulged. Gained 8 lbs and definitely lost definition.

Only way forward from this point is to own it and move on! I enjoyed some lovely moments with friends and family and feel refreshed and focused.

has set me my new macros. Starting with
220g Pro
150g Carb / 100g non training days
50g Fat

Let the gainz begin!

This one is for all the parents out there!

Trying juggle family, relationships, social life, work plus health & fitness is difficult at the best of times but when you have children it can seem an impossible task! This is one of the main reasons I decided to embark on my recent transformation, I wanted to prove it can be done.

Here 5 useful tips which worked for me.

1. Establish a strong reason why! This reason why will help you to remain focused. Mine is to be a role model for my son.
2. Speak to your partner/family - I couldn’t have made it this far without the support of (brownie points 😜)
3. Hire a coach - yes I have the tools to do this myself however having that accountability is a game changer. Big shout out to
4. Plan plan plan - your gym sessions, cardio, social events, meal prep time, set a side time for your family
5. Keep things simple - weight train 3-5x per week, hit 10,000 steps per day while eating in a calorie deficit

If any one want to buy us this for us xmas is around the corner 😜

Are you getting enough protein in you diet?

The biggest mistake I see as a coach in a client’s diet is they don’t consume enough protein. Whether you goal is to build muscle or weight loss. The vast majority of weight loss studies show that as much as 20-30% of weight loss is from lean body mass. Maintenance of muscle is important for everyone, and is definitely one of the biggest over looked factors when an individual is trying to lose weight or transform their bodies. This combined with resistance training could be a game changer for most!

The picture (taken from examine.com) above will give you a good idea of how much protein your need per day based or BW and goals. I used this in one of my recent nutrition seminars and most were very surprised with how little they eat according to what they require.

DM if you have any further questions. Have a great Wednesday 🤙🏽

Taking a few days off the to reset and come back stronger!

Sometimes a little bit of a break can do you the world of good. Using this opportunity to try something new whilst still remaining active. Stilling hitting around 15-20,000 steps per day and enjoying time with friends and family.

Stress

So I had planned to complete my transformation and finish my photo shoot last week however due to stubborn body fat around my lower abdominal and hip area I didn’t feel quite ready. I’m now on holiday and I am having a diet break. I ask my coach to set me my macro goals for the week so I don’t over indulge but still enjoy some time off with my family and friends.

My weight had stabilised at 166.9lb for the past 2 weeks. On Friday night I ate a turkey burger (with bun), a Ferrero Rocher, 2 ginger biscuits and a protein bar. I woke up 2lbs lighter than the day before...happy days!

Lack of sleep and stress can be factors that effect your weight as I have experienced here. All of the stress from workout, cardio, diet & planning as well as general day to day life caught up on me. Now I’m not saying every time it get tough go stuff your face 😂 but in the last 18 weeks I have only had 2 weekends off (macros set).

Consistency is key! But knowing when to put your foot on and off the pedal is just as important.

I’ll be back on the grind next week. I have booked my photo shoot in for 4.5 weeks. Watch this space!

Focus on the positives!

My client .832 sent me these photos the other morning looking back on when she began her journey. These jeans used to be a tight fit on Michele and now she fits in one leg! She has come so far and I am super proud of what she has achieved!

These was sent after an emotional few weeks where her motivation was challenged and weight loss had plateaued. I asked her to start looking back on the positives of what she has achieved so far and now she is more motivated than ever.

Asked the permission of my client .832 to share this part of her check in from Sunday.

Weight loss is more than just a physical change. The journey challenges your beliefs, psychology and emotions.

It’s important to celebrate every win a long the way not just the number on the scales!

Improving a clients relationship with food is a massive plus for long term success!