DO.Coaching

𝐑𝐄𝐀𝐂𝐇 𝐎𝐔𝐓, 𝐋𝐈𝐍𝐊 𝐈𝐍 𝐁𝐈𝐎⬆️

I’m excited to share with you guys I’m open for new sign-ups and am BUZZING to be helping you!🤩

𝐖𝐡𝐚𝐭’𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐝?🤔
☑️ A programme designed specifically for you and your goals.
(fat loss, weight gain, muscle growth, performance goals)
☑️ Weekly 1:1 coaching check in’s with me.
☑️ Nutrition targets, guidance and of course education.
☑️ Workout specific to your goals.
(at home, in the gym, or hybrid)
☑️ Mindset work.
☑️ WhatsApp support.

𝐖𝐡𝐲 𝐦𝐞?
I have been in your position. Wanting to make a change! , trying countless diets and workout plans, only to find myself frustrated by the lack of results. But here's the game-changer — I've cracked the code to what truly works:
Education, Understanding, and Discipline.

I understand the feelings of frustration, self-doubt, and overwhelm that can accompany the pursuit of personal transformation. I've experienced the setbacks, the moments of doubt, and the challenge of staying committed. But through my own journey of trial and error, I have gained invaluable insights and wisdom that I am eager to share with you.

Together we can Make A Change💪🏻

𝑺𝒊𝒈𝒏 𝒖𝒑 𝒗𝒊𝒂 𝒕𝒉𝒆 𝒍𝒊𝒏𝒌 𝒊𝒏 𝒎𝒚 𝒃𝒊𝒐, 𝒐𝒓 𝒔𝒆𝒏𝒅 𝒎𝒆 𝒂 𝑫𝑴 𝒊𝒇 𝒚𝒐𝒖 𝒉𝒂𝒗𝒆 𝒂𝒏𝒚 𝒒𝒖𝒆𝒔𝒕𝒊𝒐𝒏𝒔

Your time is now. Start where you are with what you have🚀

Dylan🫡

Fats 🥑🥚🐟

Fat gets a bad rap even though it is a nutrient that we need in our diet, just not too much. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.

1 gram of fat = 9 calories

Your body definitely needs fat

Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.

Protein🥩🐓

Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

1 gram of protein = 4 calories

Why you need protein:
Growth
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass

Carbohydrates 🥔🥦🍚🥙

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy diet.

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism

Carbohydrates are classified as simple or complex, Smathers said. The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested.

1 gram of carbohydrate = 4 calories

Why do you need carbs?
Easily used by the body for energy
All of the tissues and cells in our body can use glucose for energy
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly
Can be stored in the muscles and liver and later used for energy
Can offset muscle protein breakdown post workout

Macronutrients

What are macronutrients?

There are three major macronutrients: Protein, carbohydrates, and fat. Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. Which means they can impact how you feel, perform, and even behave.When you track macros, you don’t need to count calories directly. Instead, you log how many grams of each macronutrient you eat every day.That’s because each macronutrient provides a certain number of calories. As a result, tracking macros means you’re automatically tracking calories. It’s just that you’re ensuring a certain number of those calories come from protein, carbohydrates, and fat.

Nutrition 🥩🐓🥑🥦🍚🍎🥔🍇

The fundamentals of nutrition include calorie intake, energy balance, food quality, digestion, and food timing. Each of these factors plays an important role in maintaining a healthy diet and overall health and wellbeing.

- Calorie intake refers to the amount of energy that is consumed through food and drinks. To maintain a healthy weight, it's important to balance calorie intake with energy expenditure. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.
- Energy balance refers to the balance between calorie intake and energy expenditure. This can be achieved through a combination of healthy eating habits and regular physical activity. Consuming a balanced diet with a variety of nutrient-rich foods can help provide the body with the energy it needs for daily activities.
- Food quality refers to the nutrient content of the food consumed. It's important to consume a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and other nutrients needed for optimal health and wellbeing.
- Digestion refers to the process by which the body breaks down food into its component nutrients for absorption and use. Good digestion is important for nutrient absorption and energy production. A healthy diet with plenty of fiber-rich foods, such as fruits, vegetables, and whole grains, can help promote healthy digestion.
- Food timing refers to the timing of meals and snacks throughout the day. It's important to consume regular meals and snacks to maintain energy levels and prevent overeating. Eating a balanced breakfast, for example, can help provide the body with the energy it needs for the day ahead. Additionally, consuming a balanced snack before or after exercise can help support energy levels and recovery.

MAKE A CHANGE🚀

✨ I understand that change can be intimidating, but let me assure you, that the magic happens outside of your comfort zone. Change is not always comfortable, but it's in those moments of discomfort that we discover who we truly are.

👉🏻 The journey starts with a decision—a decision to prioritize your well-being and invest in your personal growth.

⚡️ It's not just about physical fitness; it's about empowering your mind, body, and soul. Together, we'll develop a personalized roadmap that encompasses effective workouts, nourishing nutrition, and a mindset that breeds resilience and determination.

💪🏻 But remember, change is not a one-time event—it's a daily commitment. It's about making consistent choices that align with your goals and values. It's about showing up for yourself, even when the going gets tough, and celebrating every small victory along the way.

👏🏻 Surround yourself with a community of like-minded individuals who lift you higher and support your journey. Together, we'll create an environment that fosters motivation, inspiration, and accountability. You'll never walk alone on this path of transformation.

💥 I urge you to dig deep, find that fire within, and embrace the opportunity to make a change. Believe in your potential, trust the process, and know that you are capable of achieving greatness.

💫 Today is the day to rise, to take action, and to make that change. Believe in yourself, embrace the challenge, and watch as your life transforms into a masterpiece of strength, joy, and fulfillment. You have the power within you, my friend—let's unleash it!

DO🫡

🌟 Unlocking the Power of Body Recomposition 🌟

Let's shift our focus from just weight loss and dive into the exciting world of body recomposition. It's time to unleash the strength within, build muscle, torch fat, and skyrocket our energy levels. Get ready to experience a whole new level of transformation! 💥✨

👉 Ever felt that just losing weight doesn't do justice to your incredible potential? Well, you're absolutely right! Body recomposition takes us on an awe-inspiring journey where we sculpt our bodies, pack on muscle, and unlock an energy that radiates from within. It's time to rewrite the rules and embrace the transformative power of strength! 💪💥

✨ Here's how to embark on an empowering body recomposition journey:

1️⃣ Get Strong AF: Embrace the magic of strength training! Lift those weights, challenge your muscles, and watch them grow. Building lean muscle not only transforms your physique but also amps up your metabolism, making you a fat-burning machine. Get ready to feel invincible! 🏋️‍♀️💥

2️⃣ Dial in Your Nutrition: Fuel your body with purpose and intention. Focus on nutrient-dense foods that provide the building blocks for muscle growth and support overall well-being. Nourish yourself with lean proteins, healthy fats, complex carbs, and a rainbow of vibrant fruits and veggies. Let food be your ally in this journey! 🥦🍗🥑

3️⃣ Embrace the Mind-Muscle Connection: Train with intention and focus. Engage your mind and connect with your muscles during every rep and every set. Feel the burn, feel the strength, and celebrate the incredible harmony between your body and mind. Your mental and physical strength will skyrocket! 💪🧠

4️⃣ Prioritize Recovery: Rest is the secret sauce! Give your body the time it needs to repair, rebuild, and come back stronger. Quality sleep, rest days, and self-care rituals are essential in your journey towards body recomposition. Take care of yourself, inside and out! 😴💆🏻‍♂️

5️⃣ Celebrate Your Transformation: Remember, this journey is not just about the numbers on the scale. Celebrate your newfound strength, energy, and vitality. Embrace the confidence that radiates from building muscle and torching fat. You're becoming the best version of yourself, inside and out! 🌟💪

🔥 So, let's break free from the confines of weight loss and unlock the full potential of body recomposition. Get ready to feel the power, see the transformation, and embrace the journey of becoming strong AF, inside and out! 💥💪

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