Alicia Orsborne Online Fat Loss Coaching

Last month in Dallas ☀️

Sarah's Transformation through coaching ➡️ independently training

This is the ✨GOAL✨

..to guide clients to a point where they can continue their journey independently

The difference between cookie cutter plans and personal coaching is the knowledge you take away

Every year you can cycle back to the same 8 week program right before summer hits to drop some weight

and for years you never really understand how it is weight/fat loss works or how to maintain the results

You end up spending just as much, if not more on all of these quick fixes and summer shred challenges, that you could of spent towards learning and understanding the process from a personal coach to help you achieve results that last MUCH longer than just 8 weeks

knowledge is ✨ POWER ✨

But the thing is... "sustainable, understanding, learn, etc" those are not sexy or attractive words in the fitness industry

What is attractive is "shred, fast weight loss, 20lbs in 4 weeks, etc"

And hey, I don't blame you it sounds GREAT who doesn't want quick results?

But would you still want them if you knew they weren't going to be sustainable or last?

Because quick results are just that, quick... temporary, short

If you want to keep the weight off, sustain your results OR continue making more, you need to:

👉Learn and understand the process
👉Adjust your environment
👉Build concrete habits
👉Have a plan that can fit into your lifestyle
👉A plan that you can keep up with longer than 2-3 weeks (without feeling completely miserable)
👉A plan that involves foods and training you enjoy

This is the coaching approach I take with my clients and how they achieve long term results.

If you want to drop the quick fixes and never have to start at square one again... Click the coaching application link in my bio 🙋‍♀️

Every time I complete a cut (aka, fat loss program) I learn how I can improve for the next one.. ⬇️

1. I FULLY COMMITTED TO MY CUT

👉I would start a cut and within the first 4-6 weeks, panic thinking “I’m losing too much muscle, I need to bulk”… I would start a bulk & think “I’m getting too big, I need to do a mini cut”

👉Commit to ONE and stick with it.

👉It’s normal to appear “flat” during your cut from a decrease in carbs. Your muscles will fill right back out again when you start maintenance.

👉It’s normal to gain some fat during your bulk, again it’s what you signed up for and it doesn’t need to be permit.

2. I FOCUSED MORE ON THE WORK I WAS PUTTING IN THEN THE RESULTS I WAS GETTING
👉Over the last couple weeks I have managed to hit a new all time low weight, without even realizing it…..

👉 I finally clued in the other day, that the last two cuts I’ve done, I ended with my weight at 172lbs

👉I’m currently consistently standing at 170lbs and dropping

👉 Theres not point in focusing on the results if the work is not where it needs to be, the RESULTS follow ➡️ the WORK

3. I DIDN’T SET A FINISH LINE
👉 This one always caused me so much stress from the pressure of being at a certain weight by a certain date

👉 All it did was push me to make bad decisions (under-eat, over restrict, over work) just to hit my goal

👉 And once I hit that weight, I was like “Ah finally, I’m done!! Now I can go stuff my face and lay on the coach”

👉 You can guess what happened next? I gained all the weight back…

👉 Start looking at this as a permit lifestyle shift that has no finish line!

👉 Wouldn’t you rather lose the weight in 6 months and keep it off, then lose the weight in 6 weeks, just to put it back on, + more?

👉 Essentially the “short way” becomes the long way

I hope this was helpful and you can learn from my mistakes 🤍

Happy Monday ☀️

We made some changes last week 👀 New name AND new content on the way…

I have decided to narrow down my niche from general fitness coaching and focus more specifically on helping women who want to drop inches off their waist

I’ve always been so aware of what my mid-section looked like, feeling like it was the widest part of my body and I had to simply accept that was my “shape”

Since making the correct nutrition adjustments, prioritizing gut health, building up my lower body and areas of my upper body, my waist is now the narrowest part of my body…

Aside from the aesthetics and feeling more confident, my digestion has never been better and I notice a direct correlation with my mental health from healing my gut

I’m looking to take on 5 new clients who feel the same way I use to, who want to achieve a more hourglass figure and drop up to 10 inches of their waist!

I want to help you feel confident AND comfortable in your body ✨ DM Me to chat about getting started as early as April ✨

There is so much we can dive into on this subject alone, I can’t wait to start sharing, stay tuned 🤎

I’ve been seeing a lot of people posting about getting lean for Summer and doing lighter weight with higher reps in the gym to do so…

This is NOT the most effective way to achieve a “toned” physique 👎

If you do want to get “toned” for Summer..

LISTEN UP👂…here’s what you need to prioritize

To achieve a “toned” body means to drop enough body fat so that you’re able to see visible muscle definition

Meaning you want to have as much muscle remaining as possible when the fat is gone

The foundation still remains:
➡️ Eat in a Calorie deficit, consume enough protein and progressively overload in the gym

❌ Dropping your weight and adding more reps is not going to magically help you get lean

❌ And adding a ton of volume, performing 8-10+ exercises each workout is not going to be as effective as focusing on 6 exercises and:

✅ Improving your Technique
✅ Adjusting time under tension
✅ Increasing your EFFORT

So yes there is a time and place to lower the weight and raise the reps but doing this for an entire workout… every workout… is not an effective way to train to achieve a “toned” physique

Click the link in my bio 📲 for a professional plan that will seriously help you achieve your Summer goals, with no BS 👏

THE TOP CARDIO MISTAKES 🏃‍♀️🤔👇

Happy Friday 🤎 These are the top cardio mistakes I see on a regular basis.
Cardio is a great tool to use for fat loss and I get how it can seems pretty straight forward but there are a few beliefs that need to go...

1️⃣ Thinking Cardio is as Effective for Fat Loss as Diet

You can not out work a bad diet. PERIOD.
Hitting an intense cardio session does not erase any over indulging you did throughout the weekend.

2️⃣ Banking on Fasted Cardio for Extra Fat Loss

At the end of the day, you need to be in a calorie deficit to lose fat. So choose a time that is most sustainable for you. Hitting your cardio on an empty stomach isn't going to speed up the process.

3️⃣ Poorly Timed Cardio

Placing your cardio ahead of strength training isn't optimal for building or maintaining muscle mass and strength.
The more muscle mass you have the more calories you burn at a resting state, making it easier to lose fat and maintain a leaner physique. So prioritizing strength training first, then cardio will lead you to the best results for fat loss and muscle preservation!

4️⃣ Over Doing Cardio

There is no need to be doing high intensity cardio every single day. Over doing cardio can eat your gains, leave you exhausted for no reason and increase your appetite making it harder to stay in your deficit.
If your diet is in check there's no need try to burn 500 extra calories on cardio in one day.

❌ You need to stop thinking of your fitness journey as an 8 week "hit it and quit it"

If you want to achieve lasting results you need to accept that fitness will be forever be apart of your life

💬 It typically goes something like this...

"For the next 4.. 8.. 12 weeks, I am going to follow a plan"

🏋️‍♀️ "Workout (x) a week"
🥗 "Eat 3 servings of veggies each day"
🏃 "Hit 10,000 steps a day" etc...

The problem with this is you go in with the expectation that:

For those weeks you are going to hit those goals with 100% accuracy and if something doesn't go as planned it ruins all motivation
Once those weeks are up and you lose 5-10lbs, then what?

Because once you get in shape, you have to STAY in shape

That means keeping up with the habits that got you there

Long story short, following a temporary plan gives you temporary results

Making that mental switch from "ok this is my life for the next 8 weeks" 👉 "this is my life, PERIOD"

Drops all the pressure that leads 👉 over restricting 👉 guilt 👉 over indulging 👉 square 1 again

and repeat

✅ You need to accept that fitness will be forever be apart of your life

✅ You need a sustainable plan that makes ☝️ that goal realistic and achievable

If you want sustainable fat loss, if you want long term improved energy, increased strength, better health, enhanced mood and so on... Send me a DM

Start approaching fat loss the right way, with results that last so you never have to start at square 1 again

Link in Bio for Coaching Application

Happy Valentines Day ♥️🌹

Your expectations need to match your efforts ‼️

It’s OK to follow the 80/20 rule, not hit your macros every day, slack on cardio, etc..

But first you need to understand that choosing a more flexibility diet comes with 🚨slower progress🚨

You can not expect A+ (fast fat loss) results when you are handing in 70% of the work

You need to get clear on which path you are willing to take and align your expectations with that 🙌👏

5 THINGS THAT RADICALLY CHANGED MY FITNESS GAME 👏🏋️‍♀️🙏

These are the first 5 things that came to mind, that completely changed my fitness game, changed my body composition, changed the way I lift, perform, recover and rebuild

Building a foundation first is key.. things like getting into the habit of consistently going to the gym, practicing form and technique, those come first!

But once you feel confident with your foundation you can start looking into more of the smaller details that are going to make the big difference

If you are ready to level up even more with your fat loss and strength goals, click the link in my bio 👯‍♀️ I will coach you through what that next step forward looks like for you and how to start properly applying it!

I love that there’s a bubble tea emoji almost as much as I actually love bubble tea 🧋🙊

Happy Friday!!! I hope you all have an amazing weekend, I impulsively ordered an air fryer this week and it’s going to be here TODAY🕺So if anyone needs me I’ll be in the kitchen trying out a bunch of new recipes 😋 Also if anyones has any suggestions on what I should try, pls lmk!!! 🤍

Happy Friday!!!⚡️🤎About to go hit my shoulder day and finish it off with some stairs 💦 Remember, your transformation is built on the days you don’t feel like working out. So if you have been putting it off all day, I am calling you out, go get it done! 30 mins of movement and you’ll feel so good afterwards 👏👏 Happy weekend babes!!!