Kristian Vilman - Personal Trainer at Flyefit George's St.

4 things that YOUR DIET plan should include

[1] If you want to be successful with fat loss you MUST be in a caloric deficit

[2] Your nutritional plan should give enough flexibility and freedom to eat foods you like and enjoy

[3] Meal timing is very important if we want to avoid insulin spikes and energy drops (especially pre & post workout)

[4] Use more calories around the time when you’re more hungry and less calories when you’re not (eg. Less appetite in the morning = less calories and hungry in the afternoon = more calories)
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No one will do the work for you

When you go to work there’s absolutely no way that someone else will do the work, while you sit down and relax

Exactly the same thing applies to weight loss

You can have the best coach in the world and well structured nutritional plan, but if you don’t the the work you get nothing in reward

As it goes in life you have to work hard, give your best and you’ll be rewarded

Do a half arsed job and you can guess what you get in return

Your approach is everything
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I’ve noticed that in many occasions when I talk to strangers and when I tell them something about my journey

They immediately feel an urge of excusing themselves for not being in shape (perhaps I didn’t say a word)

“Oh I’m planing to join the gym”

“Yea I can get in shape, I know what to do”

“When I used to go to the gym I was in great shape, I’m about to do it again”

All of the above are somehow just an excuses to just not feel bad about themselves

Asking for help to get back with your nutrition or training regimen doesn’t mean you’re useless and you have no idea how to train perhaps get in shape

Asking for help means having someone in your corner in case of trouble

It means getting results quicker

And mainly, it means you’re accountable because obviously you can’t be hard enough on ourself to sustain those results

You feel that you need to be strong and asking for help is somehow weakness

Let me ask you something.

If you struggle, you can’t find the way out and you’re not telling anyone about it, how do you expect to get it done, if you struggle on your own ?
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When was the last time you felt good about yourself?�
I’m pretty sure that whenever it was, it was the time when you’ve achieved something

No matter if it was something small or big it made you feel good

We know that eating crap food and skipping training sessions makes us only feel worse

So why would you even want to go down that path?

Start looking small wins

Exercising from home even if the workout isn’t what it used to be

Making better choices when it comes to your food, even if it’s not as healthy as it used to be

Are small wins, which you should start to appreciate rather than beating yourself up that you’re not good enough

No matter how small the change might be. Make sure you feel good about it, because,

Every journey starts with a small step forward
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Training at home should be protected like training in the gym

What I mean by that is when you go to the gym and train, this is your time, away from stress and distractions

If you want to be successful with your training at home and achieve some sort of progress you need to create your very OWN ZONE that when you start there’s nothing that will stop you

Write down your workout plan before your session, set a specific rest time between the sets, amount of reps that you think will challenge you,

and

Simply start with putting on your shoes, blasting music in the headphones, clear out the space.

Stick to the plan and push yourself as if you had someone standing on top of you while telling you to complete those reps 💪

You have to learn how to get control our your productivity🙌
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Opportunities come in many ways

It’s like this story where a man falls into a very deep hole where he finds a wooden ladder

Now he’s left with two options

He may cry that he fell into a hole, make a fire of the wooden ladder and feel sorry for himself

Or he may get up, use the wooden ladder to get out and be happy about how lucky he just got

COVID-19 situation is no different

You may take this as a great opportunity to learn, work on your weaknesses, work on things you didn’t have a time before and improve your relationships with friends and family

OR

You may stay at home (as we all do), watch news, feel frustrated, feel scared full of worries. Eat ton’s of food while getting drunk just because there nothing else to do.

The choice is yours
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What if I told you can still be in shape for this summer?

Getting in shape and feeling good about yourself is simply a matter of building the right mindset

Everybody wants to look good and feel good in their own body

There are just a few questions that you need ask yourself in ability to succeed:

1./ WHY IS IT IMPORTANT FOR YOU TO LOOK / FEEL GOOD ?

2./ IS THE ANSWER FOR THE ABOVE QUESTION THE MOST IMPORTANT REASON ?

3./ WHAT IS THE ONE THING YOU ARE GOING TO CHANGE TODAY THAT WILL HELP YOU TO GET CLOSER TO LOOK / FEEL GOOD ABOUT YOURSELF?

Building a strong mindset is without a doubt the most important if you ever want to get there

Find your WHY and your HOW will take care of itself
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Incredible proud of this man!!

oreilly_ is coming from a quiet unhappy place

Back then, he worked as a DJ and that meant spending nights out eating loads of high calorie takeaway foods with complete distribution of circadian rhythm (your internal clock) had an impact too

Not only he’s gained quiet a lot of unwanted fat, but he also felt unhappy inside his own body

Mark has turned his life and focus towards something more meaningful

Training Muay Thai and working out and being on top of his food has made this new man feeling motivated and driven more than ever!!

I’m very happy and proud to be a part of your Journey Mark.
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If you currently feel unhappy inside your body and just don’t seem the way out of it please don’t hesitate to get in touch with me about your Online Coaching Journey. It’s never too late change things.
@ Dublin, Ireland

“It’s happening for a reason”

Whenever something’s going on in my life good or bad I always say

“This happened or it’s happening for a reason”

I always try to find the positive side rather than feeling overwhelmed, I prefer think of it as a lesson

Lesson which is supposed to teach me something, a lesson which is basically my opportunity to improve and get closer to my goal

We don’t have a power to control life’s circumstances

So instead of complaining about how sh*tty this situation is, we should see it as our opportunity

Opportunity to read, learn, do things on which we didn’t have enough time before

Spend more time with your family, get better at cooking, improve your nutritional knowledge and my list could go on and on, but...

My point is that there is so much we can do to improve if we take this as a lesson and opportunity to get closer to your goal

We work on a “Striving Goal Mechanism” meaning that we need to be working towards something otherwise we feel negative, demotivated without a purpose

Get back on track with pursuing and don’t let anything to stop you!!

Happy Monday ☺️

ESCAPE !!!

I know a lot of people will disagree with me on this one

It’s so important to go out and reconnect with mother nature

Nature gives us ability to be grounded

Ability to forget about everything and live in present moment

Ability to relax our mind

Our mental health is as important if not even more than physical health

I can’t describe how amazing I felt when we went just for a little 2 hour hike

Without mental switch off, this quarantine will run us down

Think outside of the box and go to the places which aren’t as busy

Your mind and body will thank you 🙌