Allison Mortimer Health, Wellness and Fitness Coach

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Here are 5 high protein foods that aren’t high in protein at all.⁣ ⁣ It is ironic that these non-protein marketed items cost 3x less than the protein marketed items - and contain nearly double the protein content.⁣ ⁣ As protein is an essential macronutrient sought after by many looking to obtain health and fitness goals, brands are using this to charge more for ‘protein’ versions of their products.⁣ ⁣ This would be fine if they delivered a serving of protein worthy of the marketed promise (ideally a serving in the region of at least 20g of protein, but ideally more).⁣ ⁣ But serving sizes of 10, 15, 7, 8 and 9g of protein per serving fall desperately short of this. This is one thing, but charging people more for these alleged ‘protein’ rich products is another.⁣ ⁣ It is embarrassing when regular household items such as milk, bread, peanuts and cheese all contain more protein and cost much less, without any marketing. ⁣ ⁣ Make sure you check the label to ascertain the amount of protein you’re getting from so-called ‘protein’ products. That way you’ll avoid paying your hard earned money for items that are actually low in protein, despite the claim on the packaging. 🙏⁣ ⁣ #protein #musclegain #highprotein

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How Much Protein Do You Really Need?

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How Much Protein Do You Really Need?

5 common fitness myths to ignore:⁣ ⁣ “Fasted cardio is best for fat loss.” No it isn’t. You won’t lose more body fat doing fasted cardio than fed cardio. Dietary fat is not body fat. While you use fat for energy when no carbs are available, you’ll use carbs for energy later in the day. Your body adjusts. Therefore, it’s total calories in vs out that matters for fat loss. ⁣ ⁣ “You will automatically get bulky if you lift weights.” No you won’t. While resistance training stimulates muscle growth, you’ll only build substantial muscle if you consistently eat in a calorie surplus and progressively overload training over long periods of time.⁣ ⁣ “Exercises can target body fat in a specific area of the body.” No they can’t. Body fat is stored throughout your body and increases and decreases in specific areas depending on energy balance and genetics.⁣ ⁣ “High intensity interval training is best for fat loss.” Not necessarily. It may be a quick way to workout, but high impact may compromise your joints. In contrast, resistance training provides functional strength improvements alongside supporting joint and bone health. HIIT training is no better for fat loss than any exercise. Consistency is the key.⁣ ⁣ “Muscle will not turn to fat if you stop training.” No it won’t. Muscle and fat are two different things. While muscle will decrease, fat will only increase if you create a calorie surplus. ⁣ ⁣ Stop letting these fitness myths hold you back 🙏.⁣ ⁣ #fitness #fatloss #workout #muscle

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5 common fitness myths to ignore:⁣ ⁣ “Fasted cardio is best for fat loss.” No it isn’t. You won’t lose more body fat doing fasted cardio than fed cardio. Dietary fat is not body fat. While you use fat for energy when no carbs are available, you’ll use carbs for energy later in the day. Your body adjusts. Therefore, it’s total calories in vs out that matters for fat loss. ⁣ ⁣ “You will automatically get bulky if you lift weights.” No you won’t. While resistance training stimulates muscle growth, you’ll only build substantial muscle if you consistently eat in a calorie surplus and progressively overload training over long periods of time.⁣ ⁣ “Exercises can target body fat in a specific area of the body.” No they can’t. Body fat is stored throughout your body and increases and decreases in specific areas depending on energy balance and genetics.⁣ ⁣ “High intensity interval training is best for fat loss.” Not necessarily. It may be a quick way to workout, but high impact may compromise your joints. In contrast, resistance training provides functional strength improvements alongside supporting joint and bone health. HIIT training is no better for fat loss than any exercise. Consistency is the key.⁣ ⁣ “Muscle will not turn to fat if you stop training.” No it won’t. Muscle and fat are two different things. While muscle will decrease, fat will only increase if you create a calorie surplus. ⁣ ⁣ Stop letting these fitness myths hold you back 🙏.⁣ ⁣ #fitness #fatloss #workout #muscle

The following foods are often blamed for inherently causing fat gain. But the following shows why including these foods in your diet in moderation counters this lazy, poorly contextualised claim.⁣ ⁣ As 1lb of body fat = approximately 3500 calories, this is how much of the following you’d actually have to eat (on top of everything else you eat that day) to gain 1lb of body fat.⁣ ⁣ - 4x 800-900 calorie supermarket pizzas⁣ - 5.5x 650-700 calorie bags of dairy milk giant buttons⁣ - 5x 700 calorie packets of oreo biscuits⁣ - 14x 250 calorie magnum ice creams⁣ ⁣ All of these items can be part of a calorie controlled diet, but even if they were sporadically eaten on top of everything else in moderation, the effect will be relatively small. For example, 1 pizza = 1/4 of a lb. 1 magnum = 1/14 of a lb.⁣ ⁣ That said, as these items are calorie dense, if excessive consumption is cumulative, this can affect composition over time. Additionally, low calorie foods (in this example strawberries) can be eaten in larger quantities with less effect on composition.⁣ ⁣ The next time you believe you have failed because you enjoyed a pizza, some chocolate, a few biscuits or an ice cream. Watch my reel and remind yourself of the factual, evidence based information presented. ✅🙏⁣ ⁣ #pizza #diet #losefat

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The following foods are often blamed for inherently causing fat gain. But the following shows why including these foods in your diet in moderation counters this lazy, poorly contextualised claim.⁣ ⁣ As 1lb of body fat = approximately 3500 calories, this is how much of the following you’d actually have to eat (on top of everything else you eat that day) to gain 1lb of body fat.⁣ ⁣ - 4x 800-900 calorie supermarket pizzas⁣ - 5.5x 650-700 calorie bags of dairy milk giant buttons⁣ - 5x 700 calorie packets of oreo biscuits⁣ - 14x 250 calorie magnum ice creams⁣ ⁣ All of these items can be part of a calorie controlled diet, but even if they were sporadically eaten on top of everything else in moderation, the effect will be relatively small. For example, 1 pizza = 1/4 of a lb. 1 magnum = 1/14 of a lb.⁣ ⁣ That said, as these items are calorie dense, if excessive consumption is cumulative, this can affect composition over time. Additionally, low calorie foods (in this example strawberries) can be eaten in larger quantities with less effect on composition.⁣ ⁣ The next time you believe you have failed because you enjoyed a pizza, some chocolate, a few biscuits or an ice cream. Watch my reel and remind yourself of the factual, evidence based information presented. ✅🙏⁣ ⁣ #pizza #diet #losefat

Whether you're jiggling, sweating, grimacing, or taking it one step at a time, keep Cassandra's advice in mind. ✨

Slightly tongue in cheek but all true!!!
Also copied and pasted from another coach 🤣

“Allison feel like such a fking fat C #%T, I’m sick of it 😭 I can’t afford to sign up so what’s your top tips?”

Okay here goes, how not to be a fatty bum bum in 2023…

Takeaways 🍿🍰🍤🍔🌭🍕🌯🍜🍝
They are all high as fuaarkk in calories, eat small low cal meals earlier in day, accumulating calories for your high calorie McDouble fkn fatty burger later. This brings damage limitation and hopefully evens things out...

Alcohol 🍻🍹🍸🍺🥂🍾🍷🥃
Change to vodka diet coke, or gin and slim line etc. Things like cider, beer, lager, wine, cocktails are all high as fuarkkk in calories so you’re gonna have to knock all them fkrs on the head if you want to be able to see your own ge****ls in 2023.

Activity 🚴🏻‍♂️⛹🏻‍♂️🏂🏋🏻‍♀️🤽🏾‍♂️🏊🏼‍♂️🤽🏾‍♂️
Like honestly, get a fking step counter, put the fkr on and aim to get above 10,000 a day. You can literally run on the spot at home. That’s proper steps as-well.... where ya tities/pecker should be flying allover the shop. Even if you’re eating like a hob fking goblin this will offset some of the damage.

Liquids 🥛☕️🥤🍶
Fizzy pop, switch to diet! It has zero cals so no reflection on body fat.. Also Switch to skimmed, coconut, or almond milk, it’s 1/10th the calories of Blue top fat as f**k milk ...

Sauces/condiments 🍯
This s**t contains calories, and some of you pour half the b@stard bottle on your food. Just calm the f**k down.

Lighting round pro tips to burn more cals ⚡️⚡️⚡️

🐾 Get a dog, walk the f**k out of it
🐈 If a cat then stroke the s**t out of it
💑 Put some graft in when having s*x
📱 Spend less time on socialM
🚙 Park car furthest away in car park
🚌 Get off the bus a stop earlier and walk the rest
🚆 Walk from the train station instead of catching the bus
🚲 Ideally get a bike
🚶🏻‍♀️ Or walk
👆🏼 Take the stairs, never use lift
😆 Don’t be a beanbag

Main takeaway 🎓 as in what to takeaway from this post not what is your Main takeaway tonight 🐽😆

Stop making excuses, all this s**t above is easy to do and basic. Incorporate this and you’ll not look and feel like s**t come January

Now bang that sh@re button to help your friends out 🙂❤️👊🏼 (but really to grow this page 🤣)

Graeme Tomlinson on Instagram: "The 7 most ridiculous health myths of all time? These will take some beating… - Anyone who says eating fruit is detrimental to your health is wild. Fruit is a delicious source of micronutrients and hydration in... Graeme Tomlinson shared a post on Instagram: "The 7 most ridiculous health myths of all time? These will take some beating… - Anyone who says eating fruit is detrimental to your health is wild. Fruit is a delicious source of micronutrients and hydration in your diet. - Those who say sunscreen is t...