Warrior Haus

Life can often put a spanner in the works.

Not in a bad way,

In a way to make you sit back and look at what really matters.

This was the case for Rick.

When he was a younger man, Rick was aligned with his health & fitness goals.

He trained hard, consistently, and focused on his plans with 100% dedication.

But the Lockdown came into play.

Rick’s fitness took a back seat.

His priorities shifted.

Taking on the “office” became a 247 battle as a high performing busy professional.

His usual habits and routines were out the window.

Leaving not much time for his Wife, kids and friends…

Or so he thought.

Rick made the executive decision to join my coaching team - not only to get his health back on track, but to give him more structure, accountability and TIME.

Time for himself.

Time for his family and friends.

Time for his dog! - Yes, the little guy has been roped into the daily step routine too! 😂

But all that freedom came with a pinch of salt.

Over the course of the last 6 months, Rick has had a few little spanners thrown at him too..

Both good and bad..

👎🏽 An old back injury
🥳 A holiday 🥳
👎🏽 Covid isolation periods
🥳 Birthday parties (quite a few I remember!) 🥳
👎🏽 The passing of close friends
🥳 Drinks and events 🥳

Non of these threw Rick off course.

He understood it’s all MIND OVER MATTER.

In life there will always be balance.

Finding that peace and aligning it to his own values and goals, Rick was NEVER beaten!

He joined the team to carve out a LONGTERM happier & healthier version of himself and that’s exactly what he did.

NO QUICK FIX!

Now Rick has moved onto the next level to use these 6 months to focus on gaining strength, improving longterm habits & mindset, and to further carve out his physique to get into his best shape ever!

All before his 50th 🔥

All it took was recognising his own thoughts & actions were the drivers to the map I created.

I couldn’t be prouder of Rick for this amazing journey.

It only takes a quick DM to me and we can get your journey started too.

It’s the best possible move to make.

FOR LONGER LASTING RESULTS.

Or you can do nothing and stay in the same place.

Your call.. 🤷🏽‍♂️

Do you avoid wearing your favourite outfits because you’re embarrassed about how they fit you…?

What about the closet full of dresses that you haven’t worn in years?

Unlike the single girls in their 20’s who don’t have kids to take care of...

Staying in shape as a busy mum with demanding work hours is not easy!

But it’s possible to lose stubborn belly fat, get toned, and look like you did in your early twenties even if you’re a busy mum with multiple kids to take care of and a demanding job by focusing on three simple things:

✅ Resting at every opportunity
✅ Balancing your food intake and lifestyle activities
✅ Having support and accountability to lean on and learn from

These three points make losing stubborn fat, getting toned and getting your pre-baby body back easy to fit into your demanding schedule.

Michelle is the prime example.

Working multiple shifts, bringing up 2 boys and with a passion for keeping fit, juggling it all was a volcano waiting to erupt.

She was working out early mornings, taking the boys out to football in the evenings, working her shifts between it all, not to mention squeezing in 15k steps with the dog too!

She had had enough!

She reached out, knowing full well she’s capable in the gym and eating good quality foods, she wanted that extra edge…

She needed a BIG goal.. a deadline.. a WHY!

So we found it! A PHOTOSHOOT

The day of the shoot she was lost for words, she couldn’t believe this is her!

And why wouldn’t she be?

She achieved something amazing to look back on forever AND has all the tools to sustain her physique.

But that’s not all.. Continuing her coaching, we have entered a new phase of life..

GROWTH.

Want to see what’s in store for Michelle next?

Stay tuned.

But don’t just be a spectator, join her, support her, and achieving something amazing for you too!

DM “shoot” for info.

Too busy to get into shape? You sure about that?

That was the excuse when the gyms were open..

How about now?

I get it, you may have gained your time back with furlough, working from home, not commuting etc..

BUT NOW.. You’re homeschooling, cooking 5 different meals a day for everyone, not to mention cleaning up after everyone as waiting for them to do it is just too frustrating!

Well, not Abbie.

Abbie is a Flight Training Coordinator.

Working 40+ hours a week.

In the office AND at home.

Whilst being a housekeeper.

And a wife.

AND a mother of 3.

She also loves to keep active.

Goes on frequent adventures with the family.

Spends time outdoors and exploring.

And now..

She’s also is AMAZING SHAPE!

Like a lot of us, Abbie knew how to lose “weight”..

She just didn’t know how to specifically lose stubborn belly fat AND strengthen/tone her muscles simultaneously.

She didn’t think it was possible to lose the fat without cycling through phases of “weight loss” to strip back, and “muscle building” to develop her shape.

She didn’t think it was possible to do both quickly, without blowing up and shrinking down month by month, year by year.

She was a gym goer pre lockdown, using her lunch break to build up muscle.

But she was also doing a lot of classes and not eating the right way for her goals.

She had no idea why her hard effort was not being rewarded with the hast of results she deserved.

THEN.. LOCKDOWN.. the goal was slipping farther away.

That’s when she reached out and join my 8 WEEK LOCKDOWN CHALLENGE.

Since then Abbie has lost the stubborn belly fat, firmed and toned her physique to show off some quality abs, AND gained some muscle at the same time!

She managed to accomplish this through all the chaos of 2020 on top of her extremely busy lifestyle and schedule..

ALL WHILE still fitting in time to work, enjoy quality time with her 3 kids and husband, and just relax and enjoy life..

So let me ask you again..

Are you really too busy to get in shape?

What’s REALLY holding you back from doing something amazing for yourself?

Which path you take will determine both your happiness and your level of success 🤔

After some giggles with this mornings post, surprisingly some of you were shocked at how clean I keep the kitchen area and fridge!

Not sure if this is a good or bad thing, but I do know my way around sink Thankyou very much! 😜🤣.

And yes... I keep my fork on the RIGHT side because the other side is the wrong side!

That being said I have been asked if this keeping on track with food has allowed me to keep on track with my body?

The simple answer YES 🔥🚀👊🏽 because I have not gotten ill, injured or put excess amounts of fat on turning me into the Kung Fu Panda!

It’s actually been the saviour for retaining a lot of tissue and maintaining a healthy balance at home.

Am I as strong as pre lockdown?
NO

Am I as lean/toned/firm looking?
NO

Do I still have minor 6 pack abs that were really only 4?
NO

Did I turn into a fat lazy lockdown slob who can’t get back on track?
HELL NO!

Yes I’m lighter, fluffier, weaker and a bit more wobbly around the belly, but looking at the big picture I’d say I’m on track with lockdown 2021 because I still feel confident looking in the mirror and my health is at level 💯.

Do you still feel comfortable naked? What has been the worst change to your body during this pandemic?

**ksgiven

DO I HAVE TO DO CARDIO?

Let’s face it, 90% of us hate doing cardio!

The other 10% are usually crazy people!

But what if I told you that my philosophy is that the gym is a place to get stronger, to sculpt your physique, NOT a place to just burn calories.

What I mean is, that you should aim to use cardio as a tool to expend more calories if you need to, but the gym itself is a place for you to build your muscles, shape your body and improve all round function.

Calories are energy, so if your goal is to lose inches off your waist, the number one factor will be achieving a calorie deficit by either consuming less energy than you use, or using more energy than you consume.

So in English…
Eat less, move the same = calorie deficit
Eat the same, move more = calorie deficit
Eat less AND move more = bigger calorie deficit!

ALL of my clients use one of these 3 principles to achieve a deficit in calories, and ALL of my clients use the gym to improve muscle shape, size and strength.

As you get stronger, you increase muscle density and therefore mass. This increase creates a larger demand for calories (your maintenance) and so utilises more of what you eat before creating fat stores.

So what does that mean if you’re on a diet? Well it means GOOD NEWS! You can actually increase your intake, eat more, and still stay on track with your fat loss goals provided your workouts and nutrition are set up correctly.

Let me know which cardio exercise you hate the most 👇🏽🙈 and I will give you a way out!!

OH S**T!.. He went there!!!

But it’s true, if your dreams have died, you’re already dead.
Share if you agree 🤘🏽.
And let me know YOUR biggest dreams👇🏽 below.

ARE YOU HAPPY WITH YOUR REFLECTION?

How do you see yourself in the mirror?

Do you find yourself looking at your reflection with thoughts of uncertainty, anxiety, maybe resentment in thinking you cannot make a change?

This is quite the norm and actually a time for us to realise our calling and change our course towards the right direction.

When we label ourselves as someone who may be shy, low in confidence, overweight, weak, we are putting ourselves in a box, in a cage, without accepting it is something that CAN BE CHANGED.

We have to instead try to look deeper, what are those feelings telling us?

Is it a signal?

Maybe it’s telling us there is something new to learn, something to try, something to overcome?

Labelling yourself as shy is an excuse to not get out of your comfort zone, to stay quiet, to stop trying new things or meet new people.

Think of it as a signal - telling you to do more, try new experiences, go to new places or environments to grow.

You will actually have MORE FUN and BUILD CONFIDENCE!

Just like when I would label myself as fat, having a “Dad-bod”, giving myself an excuse for why I am what I am with no urgency to change.

I looked deep, I thought what is this telling me?

“Vikz… get up! Learn new habits! Follow through! Be who you ARE not who you SEE!”

And when you see the light, things change!

When you perceive.. you believe.. YOU ACHIEVE!

Dig deep, we all look at the same world, its up to you to see the mud or the stars!

SICK & TIRED OF BEING SICK & TIRED?

If times are hard, what do you do?

Get a take out and drown your sorrows..

Some retail therapy perhaps?

Put a smile back on your face when you open that new Chanel bag or Gucci shoebox?

HELL NO!

That would be crazy right?

I know exactly what you’d do, because I've been there!

I’ve done it.

I’d put a stop to all that spending and SAVE SAVE SAVE!

Make that money last!

Stretch it out like a rubber band!!

So how about we put a figure to that? What could you survive on.. 1500pm?

Probably not at first, it would be a struggle, you'd have to cut back on ALOT! 

After a while, as time flies by, you'd get used to it.. 

It's not that bad now - you did it!

But months have gone by!

You needed to get some prezzies for the kids, fix the leak in the kitchen and of course those shoes..

Yes you know the ones.. The ones you probably SHOULDN’T have got!

How are you gonna survive now?

How can you cut back EVEN MORE?

From 1500 you'd have to start living on 1200!

NOW THAT'S JUST UNBEARABLE RIGHT?

Well there's a parallel here..

Let's say “living on” is NOT actually living on money, BUT CALORIES..

So now you're living on 1200 CALORIES! Trying to fit it all in!

Those shoes you shouldn't have got, well that's the pizza & Prosecco night you've become accustomed to now that living on 1500 is easy!

So technically on budget right?

WRONG!

You're worse off.. You've got the shoes, had the pizza, AND you're STILL over spent!

That's EXACTLY what has happened to your metabolism.

You are so used to “spending” 1500, that it's no longer the diet budget you needed.

In fact you’re so accustomed to it it's your new normal!

So now that pizza night puts you over budget, even at 1500! 

Instead of losing weight you STAY THE SAME!

So what do we do? 

EARN MORE MONEY!

Ooops, I meant calories!

In other words, bring the budget UP!

High enough that when you do have pizza, Prosecco (or buy the shoes), you have calories/money left over!!

Meaning you actually ate LESS than your budget putting you back on track for your diet!

Moral of the story, your budget MAINTAINS your body, everything you save is where the magic of dieting happens!

If you can’t like, share or comment, you could have a problem with over consuming negative social media calories 🤪

Your diet is way more than what you eat.

It’s watch you watch, what you listen to, what you read, and the people you have around you.

Be mindful of the things you put into your body.. Emotionally.. Spiritually.. Physically🙏🏽