Personal Trainer & Online Coach. Giving you the knowledge to make lifestyle changes that last a life
Operating as usual
You do not need a diet plan.
No, really, you don’t.
For one, Personal trainers can only give out examples of meal plans and nothing specific.
And two, they literally do nothing to help your long term success.
You buy a meal plan for 4 weeks and follow it, but what do you do after that 4 weeks? Buy another one?
Wouldn’t your time be better off spent learning about energy balance?
Learning about what you like and how to structure your day to work for you?
Instead of someone telling you to have 200g of mince for breakfast because GaINz…
“Breakfast - 1 egg, 1 medium potato, 400000g of steak raw from the pack whist standing on your head and watching an episode of Pingu..”
Its lazy and doesnt support your goals.
You should be able to make your own decisions about what you eat in a day.
What time you eat it.
What you actually enjoy.
The knowledge and the confidence to go out for a meal and make a good choice.
Something that supports your goals and gives you what you want.
Not sitting there with a bowl of chicken and broccoli wanting to stab yourself in the eye with a toothpick cause everyone else has pizza.
With a bit of coaching.
A bit of practice.
And you’ll never think about a diet plan again.
Being self sufficient.
Thant’s what we should be aiming for.
And if you need a little help with that?
“I need to start running again to lose weight”..
Do you though?
Why are you running?
Sorry about this, but it’s probably going to do nothing to your weight.
Doing it because you like it?
Knock yourself out..
But if you’re deciding to take up running just to lose weight the you’re looking in the wrong place.
So where should you look?
At your food.
Stop trying to burn off your meals.
Stop listening to that little moron on your wrist that tells you you’ve burnt 2 million calories in a workout.
And go eat a bit more fruit.
Go and eat a bit more veg.
Make sure you have a high protein diet.
And if you’re looking to lose weight?
Put your details into a calorie calculator and see what number it gives you, and start tracking.
Sounds simple because it is.
Thats what actually works for weight loss.
Not burning off as many calories as you can doing a HIIT workout at home.
ITS YOUR FOOD.
Now I’m not saying you have to track your calories to lose weight, because you don’t.
It’s just another tool we can use.
But you know what I am saying?
You could run from here to Timbuktu, but if you are not burning more calories than you are taking in then you will not lower those body fat levels.
Like wiping your hands with a piece of Swiss cheese.
There are holes in your plan..
Pay more attention to how much you’re eating.
Pay more attention to your portion sizes.
Pay more attention to how much you move throughout the day, because if you get a workout in and decide that you can now sit around for the rest of the day?
Then there lies another problem..
But the food thing still stands.
Why should you start now?
Is it to lose a few lbs?
Or is it because its now or never?
Maybe, similar to Lisa, you want to make sure you’re getting fit at 50!
Maybe you’re thinking its now or never.
The longer we put it off, the less likely we are to do it.
Sometimes you just have to jump in the deep end.
See what you’ve been missing.
Finally start to improve your fitness.
Finally start to get stronger.
Finally find a community that wants to see you succeed!
Have a little listen to why Lisa decided to start.
And if you feel the same as her, send me a little message and we’ll get you set up and started this week!
No idea where to start?
Then I’m going to tell you the first step you should take, and how it may look after that.
You start with a walk.
It doesn’t have to be far.
10 minutes if you want.
Around the block and back home.
You then repeat that for the rest of the week when you can.
Make a conscious effort to move a bit more than normal.
Turn the step tracker on your phone on.
Wear your Fitbit.
See where your steps are.
Try to make your way there day by day.
Miss one day? Make up for it the next.
Try to be as active as you can, and make a bit more of an effort.
Week on week, or month on month (whatever works for you) look to hit or improve on your step count.
Only by that small 500-1000 amount.
There is no end goal, other than to move more, and enjoy it.
Along side this we should be eating more fruit, more veg, and a high protein diet.
Once this becomes a habit we do every day, maybe it would be time to buy a set of weights or look into a gym membership.
But no pressure.
It’ll only help you live longer.
Allow you to still be able to walk in your later years.
Help you keep up with the kids.
Watch them grow up.
Help you control stress levels..
“But I don’t know where to start..”
Neither did John.
He’d never stepped foot in a gym before either.
Never weight trained.
But here we are.
11 months after starting his journey.
Still meeting me at the gym.
Hitting new PBs.
Feeling good about his progress.
Enjoying the gym.
From not knowing anything about the gym..
To hitting a 130kg deadlift today.
John didn’t know where to start either..
But he just did.
Look at the smile at the end!
Want to get strong like john?
Send me a quick message to get started!
Feel like you’re doing everything right but not getting the results you deserve?
This could be down to a whole host of reasons.
Not training hard enough.
Not eating enough/eating too little.
Depending what your goal is.
It could also be that you just haven’t spent enough time doing said thing, after all, these progress take time.
Without knowing your personal circumstances this is just a stab in the dark.
But you may be able to answer it for yourselves.
From a weight loss standpoint, its always a energy balance issue.
Taking in more calories than you burn is how you increase body fat levels.
Burning more than you take in is how you lower them.
Feel like you aren’t going over your calories but still not seeing results?
You aren’t in a deficit.
100% sure you aren’t going over your calories and still not seeing results?
You still aren’t in a deficit.
You may not of been doing it long enough to see results either.
In a world of next day deliveries where we need instant gratification, fat loss/gain is a very slow process.
So slow a lot of people give up before they’ve even given it a chance.
If they just stuck at it for a little longer and gave it a bit of time (being in a true deficit), then it will eventually work.
Sometimes it just takes longer than we expect.
Be a little more patient.
Patience is the key.
“I cant look at myself in the mirror..”
Or maybe its not taking pictures with family members.
It can be a tough subject, especially if you have a family that you want to make memories with.
Does it come down to not being comfortable in your own skin?
Or is it the thought of being judged by other people?
Looks and/or abilities maybe.
It can be different for everyone but it seems to be a common problem that people deal with every day.
But life’s hard enough without having to worry about that.
So what would make it easier for you?
Maybe its learning to become more confident.
Maybe its pushing yourself out of your comfort zone.
Put yourself in different situations so you can see that people really don’t care much about things that aren’t focused around them.
Maybe it would help to get stronger, and start learning about your own body.
The gym could help with that.
Get comfortable and get chatting to people with similar goals.
There are solutions to making you feel more confident looking in the mirror.
To get you back to taking pictures with your family, and feeling happy about them!
Its just a matter of finding out what your reason for unhappiness is, and what’s going to work for you.
No one can take the plunge for you, you have to be ready to make that change.
And if you decide that’s what you want to do.
Have the belief you can change your life for the better..
Then maybe its time to finally reach out!
Book a space on my 30 Day Gym Kickstart Trial.
My inbox is always open.
Time to focus on yourself again?
Now that the kids are going back to school, its you time.
Thinking about your health again.
Thinking about how you can improve your lifestyle.
Finally being a bit kinder to your body.
This is when most people decide to do it.
This is the time that people decide to make a change.
But where to start?
Maybe steps would be a good idea for you.
7-10,000 a day for most people.
Maybe you need more fruit and veg.
Anything more than you eat at the moment might be a good idea.
And you are going to need the gym.
Not just for your physical health, but your mental health too.
Improving heart health.
Keeping your energy levels up.
Making sure you aren’t panting when you get to the top of the stairs.
It doesn’t have to be world changing.
Just a couple of times a week.
But if you are completely new to it you may need to be shown the ropes.
And I have some spots on my 30 Day Gym Kickstart Trial.
We can start this week.
Just send me a quick message.
Do you find yourself binging on the weekends?
Wondering why you can’t control yourself? Late night overeating..
When we get to the weekends and can’t control ourselves, it usually comes from those foods that we restrict ourselves from.
Whether its biscuits, or a bar of chocolate.
We deprive ourselves all week so we can have a “cheat day”.
Just to binge on foods we won’t allow ourselves through the week.
When in reality we would probably find it more helpful to eat said foods throughout the week so it doesn’t feel so taboo.
Biscuits with tea shouldn’t be restricted to a Saturday.
When I just want to inhale the whole pack.
What if I just had a couple of biscuits per day?
On a school night? Monster.
But really, if you allowed yourself to eat these things on a daily basis and not just the weekend you would probably find that the stigma gets removed.
Its no longer something you just do on the weekend.
Its no longer something you binge.
We don’t function well with restriction.
Allow yourself to have a little bit of what you want daily.
Having a little through the week wouldn’t harm.
A slice here and there.
A lion bar on a Tuesday night.
Restriction leads to binging.
So lets control that first.
Personal Trainer & Online Coach.
Giving you the knowledge to make lifestyle changes that last a lifetime.
Looking for someone that can help you with your weight loss goals?
Send me a message so we can get you started with your transformation.
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