PT2Home - Personal Training at Home

🚫 Beware of the Weekend Weight Loss Reset! 🚫⁣
⁣
Let's talk about a sneaky weight loss setback: weekends off your diet. Many believe a couple of cheat days won't affect progress, but they can undo all your hard work. Here's why:⁣
⁣
Let's pretend your maintenance calories are 2500. Throughout the week, you consume a calorie deficit, aiming for 2000 calories per day. By Friday, you've achieved a 2500-calorie deficit. But then the weekend arrives...⁣
⁣
On Saturday and Sunday, indulgence takes over, and you consume 3750 calories each day – 1250 calories above maintenance. This cancels out your hard-earned deficit, slowing progress and leading to a plateau. 😫⁣
⁣
To avoid this setback, follow these tips:⁣
⁣
1️⃣ Mindful Indulgence: If you treat yourself, aim to stay within your daily maintenance calories (2500) to prevent surplus.⁣
⁣
2️⃣ Plan and Prep: Prepare healthy options ahead of time to resist impulsive, unhealthy choices.⁣
⁣
3️⃣ Stay Active: Engage in workouts or outdoor activities you enjoy to burn extra calories and boost mood and energy.⁣
⁣
Consistency is key to reaching your goals. Enjoy treats in moderation and make sustainable choices. Mind your weekend habits, stay within your maintenance calories, and keep making progress towards a healthier you! 💪⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣

6 steps to building discipline and mental resilience on your fitness journey💪🌟⁣
⁣
1️⃣ Create a Routine: Establish consistency in workouts, meals, and self-care activities.⁣
2️⃣ Embrace the Discomfort: Push beyond your comfort zone and embrace the challenges of trying more advanced exercises.⁣
3️⃣ Practice Delayed Gratification: Learn to prioritise your long-term goals over immediate satisfaction (e.g., getting a takeaway).⁣
4️⃣ Stay Consistent & Committed: Consistency is key. Commit to your routine, even on days when motivation is low. Doing something is always better than doing nothing.⁣
5️⃣ Practice Gratitude: Appreciate the incredible journey you're on. Focus on the positive changes, both physical and mental, that you're experiencing. Gratitude enhances your resilience and overall well-being.⁣
6️⃣ Seek Inspiration: Surround yourself with like-minded individuals who uplift and motivate you. Seek inspiration from fitness books, podcasts, and positive influences that align with your goals.⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣

From 'skinny fat' to shredded! ✨💪 Huge congratulations to Ryan for his incredible transformation! 🎉🙌⁣
⁣
🌍 Two separate holidays, two completely different versions of Ryan. 📸 The difference in this "before" to "after" is truly remarkable. 🌟⁣
⁣
Ryan's incredible transformation is a testament to hard work and dedication. Despite his demanding schedule as a pilot, he managed to shed 15kg, build muscle and completely change his physique. 💪✈️⁣
⁣
Behind those long hours of flying, Ryan prioritised his fitness journey, showing us what discipline and determination can achieve! 👊
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣

Do you know how much sleep you should be getting every night?

It's probably more than you think.

Why is Sleep Important for Your Health? Lack of it Can Cause Weight Gain, Poor Physical Health, and Bad Mental Health | PT2Home Do you know how much sleep you should be getting every night? It's probably more than you think. The average adult needs between seven and nine hours of sleep each night. If you're not getting enough sleep, your body may struggle to stay at its ideal weight, and your physical and mental health could...

Snacks Under 100 Calories: 🍬 ⁣⁣⁣⠀⁣
42. Walkers Wotsits - 82 Calories ⁣⁣⁣⠀⁣
⠀⁣
Calories 82 kcal ⠀⁣
Fat  5.3g ⠀⁣
Carbohydrate  7.6g ⠀⁣
Protein 0.9g ⠀⠀⁣
⠀⁣
⚠ Follow for more snack ideas 💫⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
 

Our body requires protein to build muscle & repair tissues. Increasing its intake can help you feel fuller for longer, increase muscle mass, and improve your overall health.

Easy Ways To Eat More Protein | PT2Home Protein is one of the macronutrients that our body requires to build muscles, make hormones, repair tissues, and recover. Increasing its intake can help you feel fuller for longer, increase muscle mass, and improve your overall health.

Snacks Under 100 Calories: 🍬 ⁣⁣⁣⠀⁣
41. Snickers Snack Bars - 99 Calories ⁣⁣⁣⠀⁣
⠀⁣
Calories 99 kcal ⠀⁣
Fat  5.1g ⠀⁣
Carbohydrate  12g ⠀⁣
Protein 1.7g ⠀⠀⁣
⠀⁣
⚠ Follow for more snack ideas 💫⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
⁣⁣⁣⠀⁣
 

Snacks Under 100 Calories: 🍬 ⁣⁣⁣⠀
40. Mcvitie's Rich Tea Biscuit - 38 Calories ⁣⁣⁣ ⠀

⠀
⚠ Follow for more snack ideas 💫⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀
⁣⁣⁣⠀