RS-Fitness

One of my favourite quotes from

Something I think everyone needs to read & digest.

I have been guilty of this so many times in the past, like I’m sure a lot of you have.

Speaking to myself like a piece of cr*p, focusing on every little detail I don’t like & wording it in a way that would be hurtful if I said it to someone else.

Yet we accept it when we are talking to ourselves.

But how different would it be if you were speaking to a friend or loved one who felt that way?

Would you use those same words?

Or would you be a little more delicate and tactful. Would you choose your words wisely & say something that is actually helpful.

It’s not about lying to yourself or sugar coating it.

It’s about learning to use words & framing it in a way that’s actually useful.

We can show love to ourselves whilst still addressing areas we want to improve.

Improving your life, starts with improving your mind.

You wouldn’t put up with that sh*t if a friend was to say it, so stop accepting it from yourself.

You don’t have to love everything about yourself but you can give that feedback constructively.

It sucks if I'm honest.

The average male burns more calories than the average female. Meaning their maintenance calories are going to be higher and they're able to diet on more calories than a woman.

The chart above is just an EXAMPLE of how that could effect a couple's overall calorie consumption.

For him having a whole pizza only takes up 46% of his total intake, leaving him with 1,600 calories left for the rest of the day.

For her however, a whole pizza takes up 70% of her total calories leaving her with only 700 calories left over.

Again this is not ACCURATE, it's just an EXAMPLE of why many females gain weight when they eat the same as their partner.

Now I'm not saying you can't eat the pizza and maintain your weight, you certainly can.

It's just useful to understand how that will all fit in.

You could go about it a few ways:
1. Eat less of the pizza so you spend less calories & have more left over for the rest of the day.
2. Save some calories from the days leading up to it so you have more to spend that day.
3. Or you could have a few lighter that meals that total to 700 calories and leave enough room for the pizza.

Obviously this example is to MAINTAIN weight, however if you're looking to LOSE weight, your calories will probably be lower.

Let's say your deficit calories are 1,500, spending 1,400 of them on a pizza is probably not the best idea. In which case I would recommend choosing from option 1 or 2, cause no one wants to be left over with a measly 100 calories.

Again just to reiterate I am not saying every female's mainenance is 2,000 and every male's is 3,000. It's just a hypothetical scenario to show how this can effect the distribution of your total intake.

Tag a friend who's said this before 💁🏻‍♀️🙋🏻‍♀️

So, my Mum turned veggie last year and since then I've been drilling in to her how important it is that she consumes an adequate amount of protein, especially as she's no spring chicken (Sorry Mum 😏)

If you're a vegetarian you probably find it harder to hit your protein intake. Choices are limited slightly compared to those available to meat eaters. That doesn't mean it's impossible, it just means you have to be a little smarter.... and maybe a little more prepared.

Here are a few staples I would suggest eating regularly. Vary your choices and pair certain foods together to ensure you're getting the full essential amino acid profile.

Aim for around 0.8g per pound of bodyweight as a baseline.

A sample day could look like this:
Meal 1- An Omelette with Egg Whites, Egg, Spinach and Feta Cheese
Meal 2- Protein Shake
Meal 3- Linda McCartney Sausages, Brown Rice and Brocolli
Meal 4- Fat Free Greek Yogurt Meal
5- Quorn Mince, Sweet Potato and Salad

Obviously you'd need to adjust the quantity based on your caloric intake but the foundations can stay the same.

Hope this helps, drop me a DM if you have any questions!

I've worked with clients in the past where they've been adamant they want to change. Convinced themselves and me, that they are ready to alter their habits and lifestyle.

However 3-4 weeks in to the coaching process I notice they aren't even trying to implement any of my advice, not even a smidgen.

I hear excuse after excuse as to why they can't do something and when it comes to taking measurements, photos and weight, nothing has changed.

You can't expect progress if you're going to continue doing the same things that got you to that point in the first place.

It's all well and good saying you WANT to change but you have to back that up with ACTION and actually start adjusting your patterns and behaviours.

Take ownership of your actions.... You can't HOPE for results you have to WORK for them.

Don't believe what you've been told....🙅🏻🙅🏻🙅🏻
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Size does matter!!!💯💯💯
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And no you filthy animals, get your mind out the gutter... I'm talking about PORTION SIZE!🍲🍛
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Both pictures contain 180kcals worth of food.
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The first is a Yogurt Bowl with 0% Fat Free Greek Yogurt, 10g Chocolate Protein Powder, 60g Frozen Raspberries (warmed up), a crushed Rice Cake & some sugar free Caramel Syrup.
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The second is a "goodness" bar from Aldi. That's labelled as "gluten free", "organic" & a "source of fibre". Buzz words that marketing companies use to persuade you to buy a product because of its added health benefits.
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Now why does all this matter???
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Well, when choosing foods to include in your diet, especially if you're in a deficit it's important to choose foods that are high in volume, help with satiety (feeling full) & help you work towards your protein goals!
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The Yogurt Bowl contains 24g of protein.
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While the "Goodness" Bar contains only 3.6g of protein.
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Now I'm not saying you couldn't include this bar within your diet, you definitely could!! BUT.... It's important to consider which foods are going to help keep hunger levels lower & if the calories are worth it for the amount of food you get 🤔
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Get diet smart!
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Learn which foods benefit you the most, allow you to adhere to your calorie intake & leave you feeling your best 💯💯💯

What Happens When You Diet?
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1. Increased Ghrelin: Your hunger levels rise🤦🏻‍♀️
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2. Decreased BMR: Your Basal Metabolic Rate lowers (the amount of calories your body burns to keep you alive)
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3. Decreased NEAT: You move less throughout your day🏃‍♀️
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4. Decreased Leptin: Your satiety levels lower
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5. Reduced Energy Expenditure: You burn less calories during physical activity🏋️‍♀️
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Many of these are almost certain to happen the further in to a diet you go.
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I find a lot of people are unaware of the body's natural defense system when energy (food) is reduced.
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We may not be able to prevent them but being aware of these adaptations allows us to manage them as best as we can.
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I'll be putting another post up to help you minimise some of these effects but if you have any questions or want help sooner, drop me a DM 🙋🏻‍♀️🙋🏻‍♀️

🔥🔥🔥You Are Going To Mess Up🔥🔥🔥
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I think it's important to make it very clear somewhere along the line you are going to feel like you've failed!
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I try and reiterate this to my current & prospective clients.
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We are emotional creatures...
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And our emotions change daily...
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Which means you're going to feel & react differently every day!
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One day you may feel super motivated, like nothing can stop you....🚣‍♀️
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The next day however, life may have gotten to you and your elbow deep in a box of cereal at any chance you get...🥣🥣
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Somewhere along the line things aren't going to go according to plan.
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Accepting that and figuring out how you will manage those days is crucial.
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The sooner you get back up the quicker you can begin moving forward again.
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Don't beat yourself up 🙅🏻‍♀️🙅🏻‍♀️
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It happens to all of us 🤷🏻‍♀️
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Let it go... move on... & learn!
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to my shoot with 📷📸 can't wait to do another this year!

🔣🔣The "Calories Out" Part Of The Equation🔣🔣
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I think a lot of people are beginning to understand that fat loss comes down to a manipulation of energy balance.
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But do you know what the "energy out" comprises of?
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This is known as your Total Daily Energy Expenditure (TDEE)
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1. BMR = the amount of calories your body burns to keep you alive & functioning. Which accounts for approximately 60% of your TDEE.
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2. NEAT = the amount of calories spent for things such as fidgeting, blinking, getting up for your desk, walking etc.
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3. EA = the amount of calories spent during physical structured exercise and will be determined by the intensity and duration it is performed for.
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4. TEF = the amount of calories burnt to digest & process your food. Fibre & protein seem to offer the biggest TEF.
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As you start to diet all of these will begin to lower at some degree or another. Which is why most people will plateau at some point during their fat loss phase.
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The biggest contributer to the "energy out" part is your BMR. It's important to understand this....
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So next time you miss a workout and think you may aswell start again tomorrow because you've messed up and begin to eat everything in sight (been there, done that 🙋🏻‍♀️🤦🏻‍♀️)..... just remember how much your body still burns regardless.
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Any questions drop me a DM.
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Happy Monday 😘😘😘
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In my opinion one of the most important factors to success is planning & being prepared!

Check out the latest blog post below for my top tips 👌🏻👌🏻👌🏻

http://rs-fitness.co.uk/2019/03/01/how-to-meal-prep-your-way-to-success/

What an amazing year!!🔥

I am truly proud of everyone I have had the opportunity to coach this year!🙌🏻🙌🏻

You will no longer find these women solely on the cardio machines.

They are in the weights section.

Lifting, progressing, getting stronger.

They workout with confidence & train with purpose!

I LOVE my job because of the power of fitness.

Gain strength physically & it flows in to every other area of life 💕

I am so excited for 2019 & have huge plans to help as many women as possible to become the best version of themselves!

Thank you to everyone who has put their trust in me! And I can't wait to work with everyone next year xx

Have a read of my latest blog post & find out why your habits are holding you back & what you can do about it!
🙌🙌🙌

http://rs-fitness.co.uk/2018/11/01/the-5-habits-that-are-killing-your-progress/

Myth or Fact?

"Carbs After 6pm Make You Fat"

This is a popular one and one you've probably heard many times....

But it is a......

🚫🚫🚫 MYTH 🚫🚫🚫

Carbs consumed anytime after 6pm still carry the same amount of calories they did before 6pm.

Your body doesn't all of a sudden start storing them because it's 6.01pm.

As long as you're in a calorie deficit YOU WILL LOSE WEIGHT!