Joe Ralphs - Online Coach

This is amazing from my client Jordan.

9kg down and 3.5inches dropped from her waist and she is flying!

Jordan is THE busiest person I have ever coached and worked with.

From waking up to going to sleep she is busy running her business and managing her social life.

When people are busy, normally they are full of excuses as to why they CAN’T do it and why they need to wait until its a better time.

But realistically, is there ever going to be a good time?

Realistically, you’re going to have something on for the rest of your lives. And if you don’t learn how to make progress and maintain progress during those times, you’re always going to revert back to old ways.

Check what Jordan said….

“Ultimately I’m happy with how things are going because I’m in the best shape I’ve ever been in. I could find so many excuses not to go to the gym etc but I do it because I actually want to now. I love going and seeing the results I am seeing.”

If Jordan can get in the best shape she’s ever been in, drop down multiple clothes sizes, weights and measurements whilst working every hour under the sun and managing a stressful yet successful business.

I’m sure you can make some amazing progress too!

99 times out of 100 it’s down to these things.

The first thing you need to look at in your fat loss journey is yourself.

What can you do yourself to make this better before passing the blame?

✅ Track more accurately
✅ Plan your socials into your calorie intake
✅ Weigh frequently to account for fluctuations
✅ Focus on strength and actually pushing yourself in the gym
✅ Focus on your recovery and stress reduction

Give these a go and you’ll be wellllll on your way!

I can’t afford it”�

(Swipe through the pics)
�But I can afford to go on a night out once a week.��I can afford Starbucks coffee every day.

I can afford 2 takeaways per week.

When it comes to getting in shape, yes, eating healthy protein based foods instead of crap will cost more money (because its good quality food).��Getting a good quality coach will cost more money than getting a free program from the internet (because you’re getting good service and support).

But when you look at your current lifestyle. It will change.

The weekly night out and money spent on drink and takeaways all of a sudden reduces.

The coffee and a bun every lunch break is no longer a priority.

To get in shape you need to change your habits and lifestyle. And when you do that, you no longer waste money on a lot of things which can then be used to make you look and feel your best.
78 w

Summer is coming.

This is the time of the year when it becomes crunch time for a lot of people.

We come into the area where we are 12-16 weeks away from summer holidays and they begin putting the wheels in motion to feel great on holidays.

And if you’ve not been one of the people taking action all year so far, I urge you to make sure you get started NOW.

12-16 weeks to make sure that you look and feel your absolute best when it comes down to holidays, weddings, bbq’s brunches, beaches. Whatever it is.

No matter what you’re doing or who you’re doing it with, everyone wants to feel good when they do it.

Make sure you start putting the work in now so that you are feeling how you want to feel when you get there.

Feeling great in clothes, swimwear, wearing the clothes you want to wear and not feel like you HAVE to wear, feeling fit, strong and healthy.

It all comes from taking action now.

Don’t leave it to 6 weeks before and crash diet and feel horrible.

It will only lead to low energy and a big rebound after the holiday going back to square one.

Get started on those summer goals now so you’re the best version of yourself when it comes.

wesome from Elysia here 💪🏽 Clothes hanging off her!!

6kg down in weight , 7cm down from her waist, getting stronger and looking sooooo good in the process too!

In the past Elysia would always revert to 1200kcal diets then get frustrated with lack of results in her physique and end up binging

You see the problem with restrictive low calorie diets is they don’t give you energy to train or recover, so it’s very hard to see changes in your body.

It also means it’s so hard to actually stick to those calories.

Hunger kicks in, energy is low, mood too, cravings are high and the last thing you want is a tuna salad on a cold dark evening.

We made sure we bumped cals up to give her more energy for her marathon training and also strength training and recovery and with this we have seen a biggggg improvement with her physique, plenty of fat loss along with strength up, fitness improving and adherence to her food in a much better place!

Awesome work so far Elysia 💪🏽👏🏽

What you say and what you do are two completely different things.

If you’ve found yourself saying you’re going to do something and not following up on that promise to yourself, use this as a reminder to take action on what you promised yourself.

If you’ve found yourself giving yourself reasons to why you can’t do it.

Instead of looking at them as excuses why you can’t do it, see them as reasons why you SHOULD do it.

Low on energy? Eat better and move more.

No time? Eat better so you’re more productive with your time.

Don’t get in your own way when it comes to being the best version of yourself.

UNREAL HERE FROM Betrh

👉🏽5kg dropped in weight
👉🏽2.5 inches dopped from her waist
👉🏽Clothes fitting loads better
👉🏽Loadssss stronger in the gym
👉🏽Looking absolutely fantastic

All in just 12 weeks!

Crazy changes!

When we first got started Beth had been out of routine with training a little and fell out of love with training through being busy and not seeing the results she wanted.

She wanted to start building it into her life again and become part of her lifestyle so she enjoyed it and felt good for it.

Beth hasn’t done it by halves either.

She’s been planning a wedding in this window AND moved house.

Just because you’re busy and have a lot on your plate doesn’t mean your habits need to get thrown out of the window.

You just need some structure and accountability to keep you going.

And thats exactly what we have had here.

Daily accountability with food and training to make sure she was on track even when stress was high, days were long and hard and it would be easy to say “I CBA, I’ll go tomorrow”.

Daily support with food allowed us to help her around busy and long days at work, social events, house moves and still allow her to make some amazing progress.

From here she’s set her sights on the next goal of getting hen do, wedding and honeymoon ready and I’ve got no doubt that she’s going to smash that one too!

Let’s go Beth!

“I bought these in November to replace others that were too big 🤷‍♀️🙈👀🙃 “

I’ve said it again and I’ll say it again, working with me won’t be cheap.

You’re gonna need a new wardrobe when you’re done!!

And Sue is going through allllll of that right now!

When she first started with me Sue was ready to make a big change.

She had some super exciting things coming up in life and she wanted to feel better for them all.

She was a member at the gym but found she rarely attended and when she did she would walk on the treadmill out of fear of not knowing what she was doing.

She had been successful with slimming world in the past but found the weight returned when she stopped going.

She wanted to be consistent, get confident in the gym and feel confident and happy in her body.

In her words, she wanted a kick up the bum.

We got her started training 3x per week focussing on making sure form was good and correct then gradually increasing strength from there.

Before we knew it she was smashing out multiple Pb’s in the gym, loving the process, enjoying it more and more and all of a sudden, that fear of the gym was like it had never existed.

She’s getting fitter ands stronger every week and taking herself out of her comfort zone more each week, she even requested that I put assault bike, battle ropes and slam balls in her program. Crazy woman, I know!

So far she’s 8kg down in weight 9inches down on her waist, looking and feeling amazing in and out of her clothes and feeling more confident in her body and the gym!��Not to mention this has been done around plenty of socials and holidays too.

After each social or holiday, she’s been straight back on track where in the past she wouldn’t. I hold her accountable daily to make sure she’s got the support she needs around her goals and with this and her hard work, she’s doing absolutely amazing!

Well done Sue! 🤩👏🏽🙌🏽

5 reasons you’re not getting results right now with fat loss?

1️⃣ You’re not on track on a weekend. Weekends make up about 45% of your week. If your weekend is off track, it’s probably not going to be enough adherence to make progress.
2️⃣ You don’t train hard. You’re probably hopping from machine to machine in the gym, doing a bit here and a bit there with no real intensity. Push harder in the gym and not only will you burn more calories but you’ll see so much more physique changes.
3️⃣ You’re looking at the wrong metrics. If you look just at weight. You might be disheartened. You may actually be getting results but in other areas. Body changes, measurements, clothes fitting better etc
4️⃣ You’re not tracking food accurately. The snack here and there, the extra teaspoon of peanut butter you had, the latte on your way to work. They all have calories which unfortunately may be taking you out of your deficit.
5️⃣ You’re not planning your food well enough. You wing your food then because nothing is planned around certain events it leads you to grab something rubbish, high calorie and not filling and before you know it you’ve overeaten, still not satisfied and feel like rubbish. Start planning in your foods to give you a better chance staying on track with your goals.

“Isn’t that really bad for you?”

I’m sure you’ve all heard it or said it before. Probably when you see me throwing chocolate in my breakfast every day 😝

But the truth is, there’s no food that’s bad for you or fattening in itself.

It’s only going to be bad when you have too much of it.

Most people didn’t get out of shape because they had one takeaway, but it’s probably because they had multiple every week over a longish period of time ⏱️

Of course, some foods will be higher calorie than others, some will make you feel worse than others do, but a single food isn’t going to make you fat.

Just like a single salad won’t make you lean 👀