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My beautiful postpartum mum’s transformation over the past 12 weeks has been incredible🤩

After giving birth, every day is a new challenge, especially for someone with their first baby. It’s a completely new world, where maintaining a regular routine and structure can feel impossible. You never know what the next day will bring—unexpected illnesses, teething, and many other challenges that need full attention. This often results in skipped meals, sleepless nights, and caring for the baby 24/7.

But despite these obstacles, progress is possible!

It takes hard work, discipline, resilience, and most importantly, consistency.

As I always say: you need a plan in place, even if life changes daily. Focus on controlling what you can control, and don’t stress over the things that are out of your hands. Learning to adjust and adapt when life throws challenges your way is key—don’t give up at the first setback!

My client did just that, and after only 12 weeks of working together, she is not only back to her pre-pregnancy weight but even lower! Her body composition has improved steadily as we reintroduced weight training (3 times per week) and focused on proper nutrition. Since she’s still breastfeeding, we’ve ensured her diet provides the nutrients her body needs for both recovery and milk production.

Through our regular check-ins and open communication, she keeps me updated on every detail of her days. This allows me to create tailored solutions for specific challenges and make adjustments when necessary.

While it’s essential to give your baby all the time and care they need, it’s equally important to prioritise yourself and your health. Taking care of your own body allows you to show up as your best self—for both you and your baby.

Food quality and preferences matter! ☝🏼

Diets based on highly palatable and processed foods significantly influence physiological responses, primarily by disrupting normal hunger and satiety mechanisms and altering energy balance, leading to obesity and metabolic disorders. Therefore, adhering to a calorie deficit won’t be manageable for too long.

Not only will you find yourself feeling less energetic due to poor nutritional content, making you hungry even sooner, but these foods, often rich in fats and sugars, activate reward pathways in the brain, particularly the dopaminergic system, which encourages overconsumption despite the body’s actual energy needs.

This hedonic eating behaviour overrides homeostatic controls, leading to increased calorie intake.

Additionally, a diet low in protein fails to activate the same level of satiety signals as the other option, a protein-rich diet, causing you to eat more to achieve a sense of fullness.

The combination of these factors can result in chronic overeating, weight gain, and an increased risk of developing insulin resistance, type 2 diabetes, and cardiovascular diseases.

Additionally, these kinds of diets may impair gut health by altering the gut microbiome, leading to inflammation and further exacerbating metabolic dysfunction.

While occasionally having foods from the left side is fine, and sometimes necessary for maintaining mental and emotional health and a good relationship with food through practicing unconditional permission to eat and living without restrictions, having them too often and basing your diet mostly on these highly palatable foods may cause many health issues in the long run.

YOU DON’T HAVE TO ELIMINATE ALL THESE FOODS FROM YOUR DIET, BUT TRY TO FIND THE BALANCE.

CONSUMING EVERYTHING IN MODERATION IN LINE WITH YOUR GOALS IS THE KEY TO SUCCESS.

Ps. I put the coffee there for comparison to see how coffee can differ from another coffee.

Your fitness journey starts with setting your goals and expectations.

But are you aware of what you truly want to achieve?

Maybe you think that
🤔you want a six pack
🤔you want to get shredded
🤔you want to be the thinnest ever

Everyone wants to look like those fitness influencers you see on social media.

Most people seek a six pack to make themselves happy, but not many realise how much happiness they might need to give up to achieve one.

Many of us are not genetically gifted, and even if you attain that six pack, you will realise the numerous sacrifices you had to make to get there and the many more required to maintain it!

Then you might realise that this is not what you truly want.

You want balance, you want to feel better, you want less guilt, you want to get strong and you want better self-esteem.

Without the right goals, it’s difficult to make progress.

I’ve been there too. I started competing to achieve a body I had never had before.

I reached it—not just once, but several times.

Was I happy? Yes, at the first time, because I got it, but then I realised it wasn’t what I truly wanted.

I didn’t have a social life, I couldn’t enjoy holidays as I normally do, it wasn’t healthy and it wasn’t manageable year-round.

I want to look good and feel good in my body, but to feel healthy and function properly, my body requires a higher body fat percentage where I never have shredded abs. And I’ve accepted that!

Many of us can become conditioned to think we want something that we don’t. Competing taught me a lot and I don’t regret it for a minute.

But, once you realise what you truly want, you will fall in love with the process, and that’s how you will make the best progress.

🤍

Laci, a 34-year-old vegetarian client, and I have worked together for 6 months.

He has hyperthyroidism and always struggled to put on weight. In the past, he was a dancer and a regular gym-goer, always active but unable to reach his ideal body shape due to a lack of proper nutrition and training principles.

With hyperthyroidism, his metabolic rate is very high, requiring him to consume more calories than a typical person. Eating that much can be just as challenging as eating low calories while cutting.

Through the months, we corrected his nutrition and training, applying all necessary principles for progression. We monitored his progress with weekly check-ins and adjusted plans when necessary.

The result is a gain of over 8kg of lean muscle tissue, and Laci now finally has the body he is happy with. 😉

Don’t confuse general fitness with bodybuilding! These are two completely different things.

Bodybuilding is a sport that requires extreme measures. There is no balance in bodybuilding. However, general fitness, or being fit for life, is based on balance.

Social media is a very bad influence nowadays, with many girls competing in bodybuilding shows, making “general” people want to do the same or look like those athletes and fitness influencers while living a “normal” life.

Most people are not built for bodybuilding, just like most people are not built for football or gymnastics. This applies not just physically but mentally as well. We are all different!

Most of the competitor girls and fitness influencers achieved their bodies by going through extreme circumstances. Most of them are not naturally that lean, and such a body couldn’t be maintained for a long period. Many of those girls struggle with health issues, unbalanced hormones, and more.

If you don’t have a naturally lean body composition, your body will never be able to maintain a very lean and defined physique under healthy circumstances.

Instead of constantly stressing your body by being in a deficit and comparing yourself to others, try to accept that you feel well, you are fueling your body properly, you are strong, and you function in a healthy state.

Try to focus more on your training, implement structure and good habits to BUILD the body that you want to see in the mirror. Trust me, it won’t happen if you are in a calorie deficit most of your life!

FYI
When I’m competing, my body weight goes down to the 50s. However, my body doesn’t like to be in that state. In the past few years of competitive seasons, I learned that when my body feels the best, it is around 63-65kg, when I have stomach rolls and cellulite! I would be lying if I said I like my body every day in that state. Of course not! But this is what social media and “modern life norms” do to us. However, I like feeling strong, making improvements in my training, building muscles, not restricting my body, and enjoying food and socialising!