04/15/2020
A client sent me a text the other day and she was stunned😳
She was in the dressing room trying to find a pair of jeans that fit her,
But she couldn’t...
For years she had been trying to avoid becoming overweight like others around her.
She deeply wanted to lose those last stubborn 20 pounds, and she had tried everything.
Nothing was working...
So when we started working together, here’s what we did:
✅ We first identified her body type to help us set up her personal weight loss method.
✅ We then designed her sustainable weight loss plan that gave her a clear workout and nutrition plan- customized to her goals, body type and life’s schedule.
✅ Throughout we focused on her mindset, the final step that helps transform the way you see, think and feel about yourself.
So in that moment when I received that message,
My jaw dropped!
She said she had tried to fit into a size 8 pair of jeans, and they didn’t fit...
They were too big!
Then she tried a size 6...
Still too big!
She was overwhelmed with JOY that she was getting to BUY a pair of size 4 jeans!
And the cool thing?
My clients walk away from our time together with confidence to continue succeeding on their own, and never need to hire a trainer again.
If you’re heart just whispered...”Oh! I want that to be me!”-
I want to invite you to book a free 60 min. Fitness Assessment where I will help you identify what is in the way of you releasing the last 20 pounds so you can lose them for good, and in a sustainable way.
Currently I have 2 spots available for private coaching with me.
This is for you if:
•You’re craving more structure in your daily routine.
•You have a clear vision of what you want your body to look and feel like.
•You’ve been stuck and haven’t seen results in months.
•Have the confidence to invest in yourself to create your desired change.
Drop the word “READY” below and I will send you the details to book a call.
The only thing standing between where you are now and where you want to be is YOU. @ Wilmington, North Carolina
04/05/2020
Stuck at home & nowhere to go??
Join me today at 11 AM EST/8 AM EST for another “Follow Along” Workout!
I will be hosting an Upper Body + Core Workout on IG!
Make sure you follow her page to get the notifications of when the workout starts.
Can’t wait for you to follow along!
01/21/2020
TOP FAT LOSS SECRET-PART 2
If you haven’t checked out part 1 yet, this is probably going to be confusing for you. Go back a couple posts to find part 1!
𝐒𝐀𝐕𝐄 𝐍𝐎𝗪
At this point you should have both your maintenance calories, as well as your % deficit, & deficit calories.
Next, you’re going to find your protein. We require anywhere from .8-1.2 g. of protein per lb. of bodyweight, but most people typically use 1 g./lb. I.e. 100 lbs. = 100 g. Protein.
Inside of my 𝐌𝐚𝐜𝐫𝐨 𝐏𝐃𝐅 (DM me), I give recommendations based off of your current body fat percentage.
Then you’re going to calculate your fat intake.
I’m giving you a general multiplier of .35-.45 g. per lb. of bodyweight.
Again, I go into detail on this inside my Macro PDF (it’s 𝐟𝐫𝐞𝐞 btw!), but this range is going to give you some room if you’re someone who prefers to have higher fats, or higher carbs.
For this post → 100 lbs. x .35 = 35 g. Fat
Now you have both your protein & fat, so all that’s left to do is find your carbs (my favorite part😍 )
I’m beating a dead horse when I say this, but I literally go into depth on how to calculate this inside my Macro PDF (DM me), & IG only gives me so much room, so here is the quick & dirty version:
We have 100 g. Protein
We have 35 g. Fat
100 x 4 (b/c there are 4 calories per gram of protein) = 400 cals.
35 x 9 9b/c there are 9 calories per gram of fat) = 315 cals.
400 + 315 = 715 Calories
You then take the 715 calories and subtract it from your deficit calories that you already calculated. Let’s pretend its 1500.
1500- 715 = 785 Calories
785/4 (b/c there are 4 calories per gram of carbs) = 196.25 g. Carbs
Easy Peasy Lemon Squeezy!🍋
Again, This is clearly laid outI lay in my macro guide- I highly encourage you to get your hands on it!
If you’re ready for change now📲Click the link in my bio for a free 60 minute fitness assessment!
Any ?’s, let me know!👇🏻
01/06/2020
TOP FAT LOSS SECRET- PART 1
One of my top tips to fat loss is that you have to get specific with tracking your food intake.
The best way to do this is by tracking your macros.
Let’s get you set up for success!👇🏻
Below is the beginning steps to getting macros for fat loss…
⚡️𝐒𝐀𝐕𝐄 𝐓𝐇𝐈𝐒 𝐍𝐎𝗪 ⚡️
1️⃣ You have to have a goal, meaning you have to have an idea of how much weight/body fat you’d like to get rid of, and how much time you’re going to give yourself.
I recommend choosing an amount of time that is going to actually 𝘎𝘐𝘝𝘌 𝘠𝘖𝘜 𝘛𝘐𝘔𝘌, like 12-16+ weeks.
Realistically...you’re not going to hit your goal in 2-4 weeks, so choose a longer period in order to “cut slower” to preserve lean muscle, yet maximize fat loss.
2️⃣ You must know your maintenance calories. You can use one of the many calculators that are available online, OR you can grab my 𝐟𝐫𝐞𝐞 PDF (DM me) that teaches you how to do this sans calculator.
3️⃣ Once you have your maintenance calories, you can now decide your deficit point.
Inside my free PDF (mentioned ^), I give you the following scale to choose your deficit:
Moderate - 15% of Calories
Standard - 20% of Calories
Intensive - 25% of Calories
🔺Remember🔺 in Step 1 when I said I recommend choosing a longer amount of time...That’s so in this step, you can choose a slower rate at which you will burn fat.
WHY do I recommend this?!
So you can actually do this for a very long time. The bigger the deficit, the harder it’s going to be to stick to it long term + you’ll have nothing to “cut from” when it’s time to make adjustments.
Now you’re ready to begin calculating your macros once you have all the above information which I’ll explain in PART 2!💜
You can download the free PDF by sending me a DM. The PDF walks you step-by-step through what macros are, and how to calculate them!
Ready for change now? DM me or click the link in my bio to get a custom program for your goals!📲
