SJPT

Losing weight and improving health aren’t the same thing ➡️

YOU DON’T NEED TO EAT LESS FOR FAT LOSS

Lemme explain ⬇️
You could eat the same amount, if not more, by choosing high volume nutrient dense foods the majority of the time.

✨Example ✨
Halving your rice portion with lunch and adding in lots of veggies.
(And this isn’t advising you to always cut down on carbs, it’s just an example).

You’ve increased your food volume, reduced your calorie intake & will probably be fuller for longer.

This is why food quality matters!

Eating lots of high volume nutrient dense food will not only make your fat loss journey more manageable, it will massively contribute to your overall health!

Please remember, nutrient lacking foods still have their place.

Life is to be enjoyed and you can do so in alignment with your fat loss goals.

Happy Saturday 🤎

SAVE THE DATE!!
WE'RE GOING LIVE 🤎

Health & fitness over fat loss… even with a fat loss goal.

Swipe to take a look at the graph which breaks down how we expend energy daily.

As you can see, exercise is the least at 5% per day.

Exercise should be utilised for its wealth of other benefits (that’s a story for a different day). This doesn’t mean you shouldn’t exercise to aid your fat loss goal BUT exercising solely to lose fat probably isn’t the best route.

Take a look at your day/week as whole and focus more on what you do as well as your exercise. Going for a walk, house work, gardening, fidgeting, parking your car further away from the shop, taking the stairs instead of the lift etc (NEAT).

Nailing these alongside your workouts & nutrition and shifting your focus away from how many calories your watch has told you you’ve burned during your workout should help!

Keep your workouts for becoming as strong as possible for a long, healthy and happy life.

As always if you have any questions or need a hand, please shout 🤍

NEAT = Non Exercise Activity Thermogenesis
TEF = Thermic Effect of Food

Lack of support is often a reason why people don’t stick to lifestyle changes.

Especially at this time of year, if you get the chance to, support gym newbies and help make them feel comfortable in that environment.

Even a smile can really go a long way!

And if you feel you need any support, my DMs are ALWAYS open 🤍

Merry Christmas 🎄

Sorry… I’m still talking about the C word.

If you had a gr8 time over *insert C word*, enjoyed more yummy food than usual and maybe had a tipple or 5 🍷

✨ You DO NOT need to over-restrict this month (or ever) ✨

Over restriction commonly (nearly always) leads to over indulgence and we’re left going round and round in circles.

If you find yourself in this cycle and would like some help or have any questions, my DMs are always open!🫶

Hi. Hello. Happy New Year 🫶

I just wanted to start your January off (4 days late) with a little reminder:

✨ You do not need to make yourself miserable to include healthy habits in your life ✨

Have a wonderful day 🌻

Let’s talk ✨ balance ✨

It’s V important in all aspects of your life but especially in regards to your health.

Something ‘bad’ for you can be great in smaller quantities & things deemed as ‘healthy’ can be bad for you in excess.

So find YOUR balance. One that allows you to be the healthiest mentally & physically!

PS. Carbs aren’t bad for you 💛

YOU CAN DO BOTH 🌻

You can choose to drink alcohol
You can also choose a soft drink
You can eat a side of fries
You can also eat vegetables or salad
You can choose to go to the gym
You can also skip a workout

It doesn’t always have to be one or the other.

Find the healthiest balance for you and live your best life ✨💛

Muscle is more metabolically active than fact

✨ BUT ✨

We’re talking burning around 6 calories per pound of resting muscle mass, per day!

There are many many more reasons as to why we should resistance train/gain muscle mass.

Doing so in the hope of burning more calories or losing fat should be bottom of the ‘why I lift weights’ list… Or not on the list at all!

Cheers to being strong bit*hes 💪🏼🥂