Fitwithbk

Hard Truth: Why Your Body Might Be Resisting Change

You've been putting in the effort, trying your best, but sometimes, it feels like your body just isn't cooperating. Let's break down these hard truths:

Diet Dilemma: Are you constantly "on a diet" or maybe just not eating enough? Extreme diets and severe calorie cutting often lead to frustration and slow progress. Your body needs nourishment!

Gym Game: If your gym sessions feel like you're just "going through the motions," it's time to turn up the intensity. Consistency is fantastic, but it's the effort that makes the difference!

Impatient Impulses: Quick fixes are tempting, but they're rarely effective. Patience and consistency are your best friends on this journey. Remember, slow progress is still progress.

All or Nothing: The "all or nothing" mentality can be a real roadblock. Embrace balance and moderation in your approach. Small, sustainable changes are the keys to success!

Scale Stress: Not all weight changes are negative! Muscle and fat have different densities, and your body can transform in various ways that aren't always reflected on the scale. It's just one part of the story.

Cardio Conundrum: Cardio is great, but it's not the only piece of the puzzle. Lifting weights won't make you bulky; it sculpts and defines your physique. Strength training is your friend!

Commitment Challenge: If you struggle to stay committed and sometimes slip back into bad habits, remember that it's okay. Change is a journey, not a destination. It's about progress, not perfection.

Recognizing these truths isn't about discouragement; it's about empowerment. Each challenge you face is an opportunity to learn and grow. Your fitness journey is entirely unique, and there's no one-size-fits-all formula.

Embrace sustainable habits, find joy in the process, and trust that your dedication will lead to positive change. Break free from these barriers, and watch as your hard work transforms into real, lasting progress. 💯✨

Stop Overcomplicating Weight loss

🍔🥗 First things first, let's talk about diets. The internet is flooded with the latest diet trends – Keto, Paleo, you name it. But guess what? You don't have to swear off carbs or become besties with avocados to shed those pounds. 🙅‍♂️ Balance is key! Embrace whole foods, nourish your body with a variety of nutrients, and watch your portions. It's not about deprivation; it's about making mindful choices that fuel your journey.

🏃🏾Now, workouts. Sure, HIIT sessions are fantastic, and they can give your metabolism a boost. But here's the secret – you don't need to overcomplicate things with multiple intense workouts every day. Just focus on strength training but actual strength workout and not some influencer BS

🥤 Let's chat about detoxes and juice cleanses. While they might sound tempting, your body is already equipped with a marvelous detox system – your liver and kidneys! Your job is to support them by staying hydrated and nourished. Skip the extreme cleanses and focus on adding wholesome foods that love your body back

💡 Remember, simplicity doesn't mean easiness. Weight loss is a journey that demands dedication, patience, and consistency. It's about forming sustainable habits that become a part of your lifestyle.

Stop overcomplicating!

How my clients get results like these 👆

✅ Accountability. When my clients' succeed, so do I! I won’t let them fail
✅ Bespoke training plans that work around my clients' schedules, needs and wants
✅ A nutrition strategy that meets my clients where they are at... whilst still eating foods they love

✅ Support and resources. Whether it’s new recipe ideas that help with meal prep, or training and education on habits, supporting them with sleep... Every client of mine has all they need to succeed.

❌ Excessive training programmes with hours of cardio that take too long to complete
❌ Crazy restrictive diets that leave them starving, irritated and no longer enjoying their food
❌ One size fits all. All my clients are unique - I do not prescribe cookie cutter plans. We make decisions together as a team to create the right plan for them to succeed.
❌ Leaving them to it. I speak to my clients as little or as much as they need me to. I’m on hand to help wherever and however I can.

Wanna join the team?

Just DM me the word COACHING and I’ll send you all the details.

Gotta give a shoutout to this awesome client who’s smashing her weight loss journey(we’re not done yet).

No BS, just pure graft! 💪👊

🙌 She tried the whole Slimming World and workout video thing before – nada. But we teamed up and made a plan that didn't kill her social life or taste buds. Drinks and gains, anyone? 🍺🍹🏋️‍♀️

⚖️ Boom! Dropped a solid 8kg, and she getting compliments from friends and people around her. Total makeover vibes! 💃🎉

💡 This transformation is the real deal. No magic pills, just sweat and strategy, 🔥📈

👋It's all about finding your groove and hustling for it. Stay true, stay fierce, and watch the awesomeness unfold. You got this! 🚀🙌

Toot Toot! Next stop transformation station 🚂

There's nothing more inspiring than seeing a client transform their body and their mindset 💪

I've had the privilege of working with some incredible individuals who have put in the time, effort, and dedication to achieve their fitness goals.

When this client first started, he was struggling with self-confidence and didn't feel comfortable in his own skin 😥

But, over time, with consistent training and a focus on healthy eating habits, he started to see incredible changes in his body!

Not only did he lose weight but how he viewed himself changed big time 🤯

His transformation has been nothing short of amazing, and I couldn't be more proud of them 🚀

It's not just about physical transformations, but about helping clients achieve a better quality of life. 🙌

If they can do it, so can you!

Looking to get started on your fitness journey? DM me, ‘START ' to book in for a free consultation call!

Toot Toot! Next stop transformation station 🚂

There's nothing more inspiring than seeing a client transform their body and their mindset 💪

I've had the privilege of working with some incredible individuals who have put in the time, effort, and dedication to achieve their fitness goals.

This instance:

When this client started with me, he was struggling with low self-confidence and didn't feel comfortable in their own skin😥

But, over time, with consistent training and a focus on healthy eating habits, he started to see incredible changes in their body!

Not only did my man go from 92kg ⏭ 75kg, he has gained strength and how he views himself has changed big time 🤯

His transformation has been nothing short of amazing, and I couldn't be more proud of him 🚀

It's not just about physical transformations, but about helping clients achieve a better quality of life. 🙌

If they can do it, so can you!

Looking to get started on your fitness journey? DM me, 'START' to book in for a free consultation call!

Perseverance is needed for weight loss

The process of weight loss is indeed simple, but here's the not-so-great part: it's still fuc***g difficult!

But before you get breakdown😂, let's embrace the truth – it's supposed to be difficult.

Once we grasp this reality and accept the struggle as a natural part of the journey, we hold the key to not giving up! 💪

Remember, simplicity doesn't equal instant gratification. It's the hard work, the dedication, and the determination that lead us to success.

Let's redefine our perspective on difficulty – it's not a roadblock but a stepping stone to a more resilient, capable version of ourselves.

So, here's to facing the hard truth and conquering the challenges that come our way. Embrace the journey!!

BK - your online coach

👍 Like if you're ready to embrace the challenge!
💬 Share your thoughts on the journey in the comments below!
👥 Tag a friend who needs this reminder to keep going!










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How do you determine your progress?

I teach all of my clients that progress is not solely defined by body weight.

(Although, it's true that significant scale weight wins can be signs of progress as well!)

Body weight fluctuates daily due to SO many different things.

Including but not limited to...

💦 water weight
🏋🏻‍♀️ exercise
⏱ time of the day
💩 when you last did a
🍻 alcohol
💃 menstrual cycle
💊 medication
🤢 illness

So next time you judge your progress by looking at the scales...

Remember that the number on the scale is not everything.

It will go up and down everyday. For many reasons.

And there are SO many more productive ways to measure and determine your progress with your health and fitness.

Double tap if this helped you today! Or let me know what you think of this topic below 👇🏼

From before to after, witness the results of a commitment to fitness 💪

These pictures speak for themselves buttt..

I am so proud to share the transformation of my client

With hard work, dedication and a positive mindset, this client was able to lose 8kg and drop several inches off their waistline🤩

He has also seen significant improvements in their overall strength and endurance

Seeing the positive changes in their health and confidence is a reminder of the power of consistency and a plan.

He’s not done yet, there’s definitely more to come!

Finding your motivation motivation

I believe that finding your "why" for staying motivated in your fitness journey is essential for achieving sustainable weight loss.

Losing weight can be challenging, and without a clear sense of purpose, it's easy to become demotivated and lose sight of your goals 💪

Finding your "why" can help you to identify your underlying motivations for losing weight.

Your "why" can be anything that inspires and drives you to take action towards your fitness goals. It could be:

😁 A desire to feel more confident in your body

🏋️ To improve your health and longevity

🪞 To achieve a specific athletic or aesthetic goal

When you have a clear reason for wanting to lose weight, it can help to keep you focused and motivated on your weight loss journey.

Having a clear "why" can help you to make better decisions when it comes to your diet and exercise.

When you're clear on your priorities and values, it's easier to make choices that support your weight loss goals and avoid those that could set you back 🤯

When you face setbacks or temptations, you can remind yourself of your deeper purpose and stay motivated to keep going 🔥

Finding your "why" is critical for staying motivated and achieving long-term success in your weight loss journey

Take the time to reflect on your values, goals, and priorities, and use that as a source of inspiration and motivation as you work towards achieving a healthier and happier life!

Unlock Your True Potential: Transform Your Body without Sacrificing Your Life's Joys! 💪✨

Prepare to be amazed by the phenomenal journey of , who achieved a jaw-dropping body transformation while fully embracing their social life and pursuing their passions. This captivating story is a testament to the power of balance, proving that you can achieve your fitness goals without giving up the things you love.

Imagine a life where you can sculpt your dream physique, while still enjoying nights out with friends, indulging in your favorite hobbies, and living life to the fullest. With Danika as your inspiration, you can embark on your own transformative journey and uncover your true potential.

Say goodbye to the notion that getting in shape means sacrificing the pleasures of life. It's time to rewrite the rules and redefine what it means to achieve the best shape of your life. Danika has shown us that by striking a harmonious balance between fitness and enjoyment, you can reach new heights and become the best version of yourself.

Her transformation has inspired her even to go on and want to be a personal trainer and help get other people to achieve what she has achieved

Join the movement of individuals who are breaking free from restrictive fitness routines and discovering the joy of a well-rounded lifestyle. Transform your body, boost your confidence, and experience the incredible benefits of being in peak physical condition, all while embracing the social life and activities that make your heart sing.

Don't settle for a one-dimensional approach to fitness. It's time to revolutionize your journey and find a path that aligns with your passions and priorities. Let my client awe-inspiring transformation ignite a fire within you to take the leap and create a life of balance, fulfillment, and a body you can be proud of.

Are you ready to unlock your true potential and achieve the body of your dreams, all while living a life that brings you joy?

Drop me a DM

Fitness starts with shaping the mind 🧠

Unlocking your true potential requires a mindset that's stronger than the heaviest weights.

As a personal trainer, I'm not just sculpting bodies; I'm sculpting champions of self-belief and determination 💪

In the world of fitness, a steadfast mindset is the ultimate six-pack of success. When you train your mind to overcome obstacles, your body follows suit.

Remember, the weights don't care about your doubts or excuses. They demand your commitment and a mindset that thrives on challenges!

So, whether you're lifting iron or lifting yourself up from a setback, approach it with the mindset of a warrior—a relentless spirit that refuses to settle for mediocrity 🙌

Every rep, every drop of sweat, and every ounce of self-belief brings you closer to the best version of yourself.

Embrace discomfort as your ally and transform your mindset into a personal gym that pushes your limits and defies what you thought was possible 🤩

Together, let's train not just your body but your mind, crafting a mindset that lifts you beyond the weights and into a realm of infinite possibilities.





















💪

Transformation is a journey, and for Michael it's been an incredible one ✨

When he first came to me, he was struggling to see results in the gym. But he was determined to make a change, and we got to work 💪
It wasn't easy at first, but Michael put in the effort day in and day out, showing up for his workouts and pushing himself to new heights. He embraced the challenge and committed to a healthier lifestyle, making positive choices that supported his goals!

He has lost over 15kg built strength and endurance, and most importantly, gained confidence and energy. 
His transformation is more than just physical - it's a testament to his hard work, determination, and resilience 🤩
I couldn't be prouder of him and all he has accomplished!

The journey continues 🤝🏾

Do you want results like these? DM me today to begin your transformation!
















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When opportunity calls, you best pick up that phone! 📞

Here's your gentle reminder that every day is a new opportunity. You can build on yesterday's success or put its failures behind and start over again 

It doesn't matter how many failures you've encountered, or roadblocks you've hit
All that matters is where you are today 🤯
There's a whole world of possibilities out there, but you'll never know if you don't try 
Take time to focus on yourself in 2023, your future and your potential
Things you once thought of as a far off dream, you'll soon discover are much closer than you think!
Commit to your goals and be proud of every step you take towards them
Future you is cheering you on ❤️
Sometimes a positive mindset is all you need to get started

Drop me a DM if you need help kickstarting your fitness journey.

How to look more "toned"...

I hear this a lot from new clients.

And I see it a lot on here too.

SO many want to look "toned"

But what does this actually mean and how do you achieve the toned look?

1. Build more muscle

Muscle frames your body shape, to look firmer and more "toned"

2. Fat loss

Fat loss helps to reveal the muscle underneath - BUT if you solely chase fat loss, and don't focus on building muscle, you will remain with a softer physique...

Despite your size or how much fat you lose, with no muscle, I'm sorry to say it - but you won't necessarily look toned

So the long and short of this ladies is that you need to bite the bullet and accept that if you want to look more 'toned', you're gonna have to build some muscle !!

Lift those weights, eat the food and remember that less is not always more.

If you want some help in transforming your physique, send me a DM and let's have a chat.

Client Shoutout

If you think you need to be in the gym 2hrs a day, 5-7days a week to see results, think again.

My client Sophie has got a quite a busy lifestyle and we’ve worked around it, to still make progress.

With a mix of gym sessions, home workouts (for the days she’s too busy to get into the gym), high step count and spot on nutrition, she has made incredible progress

Sophie has pushed forward in all aspects of her life since we’ve been training together and her physical results are one key indicator of that. The mindset and growth she has shown in general, shows it’s more than just a ‘body transformation’

What we love to see 👏🏾

I often hear the same thing: I'm not seeing results even though I'm doing everything right'

The truth is, if you're working out properly and eating right then YOU WILL see results! If you relate to any of these statements then you may have just found the answer to your problems.

Three main solutions include:

Go easy on yourself! (This makes it easier to keep consistent)
Doing the right form of exercise
Don't let numbers define you (the scales aren't the only way to measure progress

If you're still unsure why you aren't seeing results or you'd just like some help along the way DM me a 💪 to start the conversation

"I'm bored of my workout plan"

If you're bored of your plan and you've only been following it for a couple of weeks...

Tough. 🤷🏾‍♂️

Hate to say it guys, but there's a reason your workout plan repeats exercises over time

Consistency in training is the key to growth and progression

Swipe to learn why sticking to your plan for at least 6-8 weeks + is key to seeing results ➡️➡️➡️

Double tap and save if this was helpful 💪🏾

Sarp smashed it!

The goal was to build muscle and lose fat at the same time and we achieved that 🤝🏾

Big increase in strength across compound lifts as well 👏🏾

My client’s biggest struggle was balancing fitness/training with social life, we worked on it and he was able to go out with friends/family and still see results in the gym and his physique

If you’d like some help, drop me a DM with the word “START” and let me help you achieve your goals

Why you don't need to "work like a dog" to see results

Have you ever heard the saying "work like a dog"?

There is the trend, which often shows young, extremely fit individuals talking about training for 2hrs +

It’s easy to assume that if you are wanting to achieve something similar to them you have to be training for hours on end...

That isn’t true. 

Resistance training past your volume threshold can yield diminishing returns. 🤓
Ok coach, but what does this mean?
Simply - train too much and it can actually prevent progress. 
Your body can only handle so much training.
We should push to the limit... and not past it. 

If you’re new to resistance training, workouts around 40 mins are GREAT! 
When you gain experience, progressing this to 1hr - 1hr 15mins is fine. 

However, even when experienced, longer doesn’t necessarily mean better!
If you’re training with good form and pushing towards failure... you shouldn’t require hours of training to create the positive health benefits or results you want from the gym!

Intense, efficient and effective workouts will give you results and get you in and out of the gym to save time in your busy life! 
It's all about mind muscle connection, a brilliant programme and great technique.

If this all sounds like a load of waffle to you and you need some help... 

Send me a DM and let's chat about your goals to put a structured action plan in place to start getting you the results you've dreamed of (without spending hours on end in the gym / "working like a dog"!)

Why you don't need to "work like a dog" to see results

Have you ever heard the saying "work like a dog"?

There is the trend, which often shows young, extremely fit individuals talking about training for 2hrs +

It’s easy to assume that if you are wanting to achieve something similar to them you have to be training for hours on end...

That isn’t true. 

Resistance training past your volume threshold can yield diminishing returns. 🤓
Ok coach, but what does this mean?
Simply - train too much and it can actually prevent progress. 
Your body can only handle so much training.
We should push to the limit... and not past it. 

If you’re new to resistance training, workouts around 40 mins are GREAT! 
When you gain experience, progressing this to 1hr - 1hr 15mins is fine. 

However, even when experienced, longer doesn’t necessarily mean better!
If you’re training with good form and pushing towards failure... you shouldn’t require hours of training to create the positive health benefits or results you want from the gym!

Intense, efficient and effective workouts will give you results and get you in and out of the gym to save time in your busy life! 
It's all about mind muscle connection, a brilliant programme and great technique.

If this all sounds like a load of waffle to you and you need some help... 

Send me a DM and let's chat about your goals to put a structured action plan in place to start getting you the results you've dreamed of (without spending hours on end in the gym / "working like a dog"!)

Random workouts lead to random results 🤷🏾‍♂️

If you want to lose fat, build muscle and get stronger, your workouts won't be changing every week.

You will need to consistently do the same movements that WORK for you.

Simplicity is key when it comes to progressive overload.

Don't keep mixing it up.

Nail the basics and get a programme that fits your goals.

If you're not sure how you should be training or don't know where to start...

Send me a DM to chat about your goals.

















.

How do you determine your progress?

I teach all of my clients that progress is not solely defined by body weight.

(Although, it's true that significant scale weight wins can be signs of progress as well!)

Body weight fluctuates daily due to SO many different things.

Including but not limited to...

💦 water weight
🏋🏻‍♀️ exercise
⏱ time of the day
💩 when you last did a
🍻 alcohol
💃 menstrual cycle
💊 medication
🤢 illness

So next time you judge your progress by looking at the scales...

Remember that the number on the scale is not everything.

It will go up and down everyday. For many reasons.

And there are SO many more productive ways to measure and determine your progress with your health and fitness.

Double tap if this helped you today! Or let me know what you think of this topic below 👇🏼

I’m looking for 7 desk job workers who want to drop 15-30lbs of Body fat and feel confident in their clothes, in the next 90 days or less, without having to:

❌ Do hours of cardio at the gym
❌ Cut out all their favorite foods
❌ Completely put their lives on pause and live like a monk…

If this sounds like you and you:

☑️ Have 3 or more hours per week you can commit to training
☑️ Are coachable and willing to learn…

Then this program is for you.

Just drop me a DM with the word COACHING and I can send you all the details on how it works.

Speak soon 📲

Instagram Vs. Reality

This is your Monday reminder to stop comparing your life to what you see on Instagram.

Remember that lighting, angle and posing all have a part to play in that ‘perfect’ insta pic which you may see

I’ve worked hard to achieve the physique I currently have but realistically I don’t walk around all day with defined block of abs😂

 
So next time you criticise your body or compare to one of your favourite influencer ... Stop. 


Reflect on your goals and ask yourself if they're -
A) Realistic
B) What YOU really want
C) Not because you are comparing yourself to someone else

Whatever you do - do it for YOU.

And if you feel like you need a helping hand to achieve your goals, my DMs are always open.