Maggie Daniluk

Question ⬇️

❓How many steps do you take each day ❓

Nowadays it's quite popular to own a fitness tracker and to count your steps in. But have you ever wonder why is that? Well, getting your steps in it's kinda a BIG DEAL! Let me explain why.

Have you ever heard of NEAT ?

No? Alright.
NEAT stands for
Non-Exercises Activity Thermogenesis.

And while exercising is an important form of physical activity that can burn hundreds of calories at a time, NEAT can play a significant role in helping to maximize the total amount of calories burned in a single day.

NEAT is basically the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It can be walking, cooking, typing or even shopping.

NEAT can help you tremendously with weight loss, it's not only the diet and training that counts. At the end of the day what will give you weight loss results is a caloric deficit. And to create caloric deficit you can either eat fewer calories through the day or you can get more active, which means burn more calories.

And that's how counting your steps in comes in handy!

My current goal is to get a min of 10k steps per day and go for a min. 30 min walk.

Get your steps in Guys! 👣

✨ Post to all the LADIES out here!✨

Working in the fitness industry, as a PT and online Coach, has taught me TWO ✌️ main things about women.

1️⃣ Firstly - is that we, women, are extremely strong, both physically and mentally!
Weight training isn't easy at all, it's freaking hard work and, you, ladies, are doing great at the gym, lifting weights, sweating your butts off, always pushing harder and never giving up. I LOVE training with women.

2️⃣ Secondly - is the fact, that the majority of women are VERY hard on themselves.
We can make a big deal out of a little thing, such as not being able to hit the gym 5 times per week, or not seeing the number on the scale dropping down from one week to another and blaming themselves of not doing enough.

BUT❗
How about all the successes you don't see on a weekly basis, such as being able to lift more and the additional kilogram on your barbell when squatting or running an additional kilometre, or simply hitting the gym regularly as you have planned?

Ladies, why we are so critical towards ourselves?
Why do we overly judge ourselves?
Why do we expect too much from ourselves, being like the worst boss you've ever had instead of being your best friend that supports you, motivates and unconditionally loves you?

Self-worth isn't the nice body you work so hard for, but it all starts from the within. it starts from really loving yourself and accepting all the imperfections you have, it's the ability to listen to your needs and the willingness to be a better, kinder person to yourself and others.

There's no better feeling than being a physically and mentally strong woman. And that's what I wish to all of you my ladies! ❤️

Need some motivation to kick off your week?

Here you go! 💪

My pride & joy - client Vaiva and her transformation

- 5 kg
+ BIG smile on her face

______

Want to start your own transformation?

contact me:

👉 email ✉️ [email protected]
or PM 📥

👉 or Click the link below to complete your fitness application ⬇️

https://docs.google.com/forms/d/1mB2Lj46EqY24R4_BuW84jrrXJCLsIC-MAd9PhYIo3I4/edit

Period.

No time to do a full workout? A 15-min at home workouts is still better than nothing!

No motivation to train? That's tricky, but as soon as you start working out, you will feel amazing!

The weekend is nearly over. Let's start the week on a good note! 💪

✨ How to STOP SNACKING ✨

1️⃣ Eat regularly. Have 3-5 meals per day. If you are full, you won't want to snack. Remember - your meals are gonna be 3-4 hours apart, you can hold it, right?

2️⃣ Don't keep any naughty snacks at your home.
If you don't have snacks around, you won't snack.

3️⃣ Buy fresh fruit (apple, grapes, strawberries, blueberries, pears, peaches). Also freeze some chopped bananas, mango, pineapple - great snack to eat it straight from the freezer.

4️⃣ Prep and chop some veggies in advance. If you want a mindless snack - go for chopped carrots, celery sticks, cucumber.

4️⃣ Drink a glass of water first. 90% of the time it's not that we are hungry, its that we are dehydrated.

6️⃣ Measure your portion - put your snack of choice on a plate, don't eat straight from a container, box, or fridge. You will end up overeating!

Print this out and stick to your fridge 👍

And you don't need to exercise every single day to achieve your goals!
3 workouts per week are the optimal way. It doesn't sound that bad now, does it?

No Excuses! 💪

Let's start this week off right! Happy Monday!

🚫❗SCALE DOESN'T MATTER!❗🚫

Same Weight, Same Person.

Both photos - 60kg.

Two completely different bodies and two completely different mindsets.

LEFT
👉 5 years into weight training
following a structured plan (most of the time)
👉 balanced healthy lifestyle
eating 80% whole nutritious food and 20% treats I love, like ice cream or popcorn
👉 Feeling confident in my own body and stronger than ever!

RIGHT
👉 no structured training routine
never been to the gym, mostly doing home workouts, such as 200 crunches or 5min b***y builders workouts
👉 no structured diet
Constantly 'on a diet', 'trying' to be healthy and trying out all the fad diets on the internet.
Poor diet choices, eating junk and fast food way too often, binge alcohol drinking
👉 low body confidence, unhappy with the way I looked, constantly seeking ways to improve, lost.

As you see, the NUMBER ON THE SCALE DOES NOT MATTER. Period.

If you want to look good, you need to get good. Forget about the weight, treat the scale ONLY as a way to track your progress.

______

Personalised DIET & TRAINING PLANs

contact me:
👉 email ✉️ [email protected]
or DM 📥
👉 or Click the link below ⬇️ to complete your fitness application:

https://docs.google.com/forms/d/1mB2Lj46EqY24R4_BuW84jrrXJCLsIC-MAd9PhYIo3I4/viewform?edit_requested=true