Fit-Habit Health & Fitness

When should you change goals to your gym programme & the importance of change.

The Photos attached are not the transformation phase of my journey, it is the evolution of my journey.

The first 6 months into my own transformation & back into the dating world was like driving a sports car; exhilarating and extremely exciting.

The attention I received because of the new body was a huge confidence booster and its what I needed at that moment.

However after 6 months posting pics, dating scores of women, training to look good I started to get bored.

I got chatting with who is a powerlifting coach, I wanted to embark on a new fitness journey.

I set myself a challenge; get strong, while not putting too much weight on, its a lot harder than you think.

The targets; 150kg Deadlift, 100kg bench press & 130kg squat.

Currently I am on;
132.5kg Deadlift 1 rep
77.5kg Bench 1 rep
110kg Squat 2 reps

By the time I found my partner, dating was no longer a goal & now strength was a huge driver for me.

The new goals reinvigorated me, gave me a new focus in my own training for me & nobody else.

I might not have the deep abs as I did but I am so much happier with my training, nutrition, sleep & structure of my body, the plan is going well.

So if you are going through the motions and not enjoying training or the gym as much, it might be time to evolve onto the next stage of your journey.

So far My 12 Week Rise Together Programme has received a lot of feedback & 4 new amazing people, are just starting their first steps on their journey.

I will only take on another 6 clients, until they are settled over the next 6-8 weeks.

If your feeling burnt out, stressed or just don't know how to get started on your journey inbox RISE TOGETHER & we will have a free 20 min consultation to get you back on track!

Happy Monday
Following on from my previous post, how many people here are feeling burnt out & struggling where to start with their health & fitness goals?

One of my biggest challenges..& my clients is food.

I dont like that or I am too tired to cook?
Anyone who knows me, knows I love my food & above all variety.

I wake up everyday at 5am & usually get home around 8.30pm most evenings.

Im Dead lol, the last thing I want to do is cook food, even if it takes 15-20 mins. I know my limitations.

So I found out from a colleague about healthy food prep companies. This is not the cheapest way to shop/eat. However wasting food is costly and hand on heart; how many of you are eating out most days at work spending lots of money on breakfast, lunches & dinner?

My clients are very busy professionals and time poor like myself.

You have to look at your weakest points in your lifestyle & you will need to find solutions to your problems in that moment.

Weekends are my quieter times in my schedule, so I cook on these days.

The rest of the week I use a food prep company to prepare my foods, they fit my needs & I can actually budget better for myself. To be honest I think its a game changer for me and some clients.

This is a solution to a problem for me, some of clients use this service, many don't.

If you dont know where to start identifying your problems or you dont know which solutions to focus on;
My Online RISE TOGETHER Programme, could be your first solution to a problem, because not everyone is as lucky to have a support structure like I have.

This is a great way to access support and invest in yourself as online coaching is a lower barrier cost compared to traditional 1:1 Personal Training.

What to expect on the RISE TOGETHER programme;
Empathy alongside accountability
Easy to follow workouts & how to use healthier balanced long term nutrition strategies so you can carry on your journey if when you feel you don’t need the support anymore.

Alleviate anxiety & have a surge in confidence so you can tackle life’s challenges & develop stronger mental resilience.

If you feel this sounds like it would benefit you then DM me RISE TOGETHER

I was disgusted with how I let myself go, during the final weeks of my marriage I hit rock bottom.

In the darkest days I was drinking, eating and doing madness to my physical and mental wellbeing, I felt ashamed telling my clients to do the things which I could not achieve myself in that moment.

The last few years I have really understood how some of my clients and the people I talk to can drastically put weight on after traumatic events.

Using myself as an example the previous 4-5 years was extremely difficult even though in those times there were good moments, it was a car crash.

Many family bereavements, the covid years and the complete breakdown of a marriage ,drinking too much, eating too much to get that dopamine hit. I was broken and had put on a lot of weight.

People in my industry do judge personal trainers on their appearance and my anxiety was out of control, I was lucky my clients have been with me for many many years and they were fantastic with me.

But not new clientele, they want results and the stereotype is that you should conform to these ideals.

Truth is you shouldn’t; I have met many fantastic trainers who don’t conform to peoples expectations. On the other side I have met some trainers who look like gods, and they have been some of the worse trainers I have ever met.

But I am a huge believer in health, if you have a healthy body, you will have a healthier, happier, longer life and STRONGER MIND.

However, firstly I was in a very fortunate position in knowing exercise would help to start this long journey & fix most of the issues I was facing, and where I am extremely confident is training, so I could write the programs, know the food etc etc.

Secondly you must surround yourself in a supportive community.
I work in a gym and my work colleagues helped me tremendously and helped lift my confidence every day, encouraging me and putting me through my paces my mate was a tremendous influence during these first few months and helped me stay motivated and grounded during this first period. I would mention so many others but not enough space to post :)

Then the lean muscle and body started to show and being 5ft’4 looking amazing I honestly felt like a 7ft monster waiting to conquer the dating world and fitness industry.

Dating was a minefield I have not dated in over a decade but with the invention of dating apps and the attention you receive for nice photos made me feel GREAT.

But then 6 months in I got so bored of the photos being uploaded, sleeping around and training just to look good. I started to feel empty. I have never been one to obsess over the aesthetic and the deep abs, it just was not me.

I needed to reassess my goals, I wanted to maintain the body I developed but needed more direction then just to look good.

Giving myself some strength goals alongside eating much healthier, allowing more sleep and better life goals made me feel more complete.

So I set myself a challenge; get stronger without putting on too much weight, this is a lot HARDER than you think. So as of today I am currently lifting Deadlifts at 130kg 1 rep max but I want to maintain my current weight of 62.5kgs, when I done my white collar boxing fight I was 74kgs. The goal is to lift 150kgs by 31st December 2024.

Your goals are very likely different to mine but the formula is the same.

Good solid training + eating the right balance of protein, carbs and healthy fats alongside good sleep hygiene alongside performance & aesthetic goals have motivated myself beyond belief.

But I would not be where I am today and the journey I am on without the support structure I have; Family, friends, work collegues (&clients) and my lovely partner supporting these goals.

So my vision for my FIT HABIT business now is to support and help those who feel so burnt out with life, work & to support them achieve their desired health & fitness goals.

If you are feeling like this at present, there is a light at the end of the tunnel no matter how far away it feels and however painful it is keep moving forward and never surrender.

"if your going through hell, keep going." Winston Churchill

🌟 Join Our 12-Week Rise Together Program! 🌟

Are you ready to unlock your full potential and transform your life for the better? Join us on a journey of self-discovery, empowerment, and growth with our 12-week Rise Together Program!

🏋️‍♂️ Improve Strength: Say goodbye to limitations and hello to newfound strength! Our expertly designed workouts will help you build muscle, increase endurance, and achieve your fitness goals.

🔥 Fat Loss: Shed those stubborn pounds and unveil a healthier, happier you! Through personalized nutrition guidance and effective workouts, FIT-HABIT will teach you how to help you lose fat and gain a healthy body composition.

😌 Alleviate Anxiety: Break free from the grips of stress and anxiety with our holistic approach to wellness. From mindfulness practices to stress-reducing exercises, we'll support you every step of the way towards a calmer, more balanced life.

✨ What You'll Get:

Tailored workout plans to suit your fitness level and goals

Personalized nutrition guidance for optimal results

Weekly check-ins and progress tracking

Expert advice and guidance from a certified personal trainer and lifestyle management coach.

Don't let another day pass you by without taking action towards a happier, healthier you!

Join our Rise Together Program and embark on a transformative journey towards a stronger body, a sharper mind, and a brighter future.

Are you ready to rise? Sign up now and let's embark on this journey together! 🚀

DM Rise Together and I will arrange a consultation call to map out your path to a healthier body & mind

Stay Active During the Day: Regular exercise can help improve sleep quality, but avoid vigorous exercise too close to bedtime, as it may interfere with your ability to fall asleep.

Manage Stress: Practice stress-reduction techniques such as mindfulness, yoga, or journaling to help calm your mind and prepare for restful sleep.

By prioritizing good sleep hygiene and making lifestyle adjustments to improve your sleep quality, you can support your overall health and fitness goals.

The Pitfalls of Rapid Weight Loss: Why Losing Too Fast Can Lead to Regaining (and More)

In the quest for achieving a healthier weight, the temptation to shed those extra pounds as quickly as possible often looms large. However, the adage "slow and steady wins the race" couldn't be more apt when it comes to weight loss. While rapid weight loss might yield immediate results on the scale, it's crucial to recognize the potential pitfalls that accompany such an approach.

Here's why losing weight too fast can ultimately lead to regaining the lost pounds and even more:

Loss of Muscle Mass: Rapid weight loss often involves drastic calorie restriction, which can cause the body to break down muscle tissue for energy. As muscle mass decreases, metabolism slows down, making it harder to sustain weight loss in the long term.

Metabolic Adaptation: The body is remarkably adaptable and can adjust its metabolic rate in response to calorie deprivation. When you drastically cut calories, your metabolism may slow down to conserve energy, making it harder to continue losing weight and easier to regain it once normal eating patterns resume.

Nutritional Deficiencies: Crash diets or extreme weight loss methods often lack essential nutrients, leading to deficiencies that can compromise overall health. Inadequate intake of vitamins, minerals, and other vital nutrients can weaken the body, impair metabolism, and increase the likelihood of weight regain.

Loss of Water Weight: Rapid weight loss primarily involves shedding water weight rather than fat. While this might result in a significant drop on the scale initially, it's not a sustainable or healthy way to lose weight. Once normal hydration levels are restored, the lost water weight quickly returns.
Psychological Impact: Extreme dieting can trigger feelings of deprivation, frustration, and even binge eating. The restrictive nature of rapid weight loss plans can lead to an unhealthy relationship with food, making it more likely to revert to old eating habits once the diet is abandoned, leading to weight regain.

Slower Metabolism: Crash diets can disrupt hormones that regulate hunger and satiety, leading to increased appetite and cravings. Additionally, as the body adapts to lower calorie intake, it becomes more efficient at storing fat, making it easier to regain weight even with normal eating patterns.

Loss of Motivation and Sustainability: Rapid weight loss often involves drastic lifestyle changes that are difficult to maintain over the long term. Once the initial motivation fades or the unsustainable diet becomes too burdensome, old habits tend to resurface, leading to weight regain.

In conclusion, while the promise of rapid weight loss may be tempting, it's essential to prioritize sustainable, healthy habits that support long-term success. Gradual weight loss, achieved through a balanced diet, regular exercise, and lifestyle modifications, is more likely to lead to lasting results without compromising health or risking weight regain. Remember, the journey to a healthier weight is a marathon, not a sprint.

Who has experienced this on their weight loss journey???

Below is a link to the study on participants from the biggest loser show

https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21538?mc_cid=9c0e9906fe&mc_eid=8083364288&utm_source=arnoldspumpclub.schwarzenegger.com&utm_medium=newsletter&utm_campaign=how-forgetfulness-benefits-your-brain

Music is medicine for your mind and body.

It can help you to be more productive, stay motivated, increase attention span, reduce stress levels, and improve mood.

Most importantly in this case however, listening to music while training can also significantly boost exercise performance!

What's your favorite music to listen to while training?

I have been rocking out to Placebo, Iron Maidan & Slipknot.