fitgalgg

Contrary to popular belief its not normal to be 100% all of the time

EVERYONE has ‘good’ and ‘bad’ days, weeks and even monthsIf 70% is all you have to give and you give that, you’ve given 100%

I’m not always motivated to train
I don’t always want to do my steps
I can’t always be bothered to cook

I do it because yes I want to feel good in the moment, but in 6 months time I will feel even better when I achieved my goals

You aren’t ‘listening to your body’

Your body didn’t tell you to sack if off and order a dominoes

Your mind did

If I listened to my head every time it wasn’t in it, i’d probably be in a position where i’m frustrated i’m not seeing results either

You have complete control over your actions and your behaviour & you don’t build habits by doing the opposite

You build habits by doing things that force you to become uncomfortable in the short term, but over time get easier as you grow

If you’re ready to shift your mindset and develop new habits to achieve results that last, drop me a message💌

Drop the expectation of being good at something you’ve never done before

Did you know how to drive when you got in a car for the first time?

No

So why do you put so much pressure on being successful when you haven’t had the opportunity to learn anything

Of course there are going to people ‘ahead’ of you if you even haven’t started yet

Remember social media is often used as a highlight reel, without showcasing the journey between

I often question whether I should post things, like being X weeks into a diet when its not the finished product yet

When you stop obsessing over how things ‘should be’, you see how they are right now

You stop caring about what you want people to see or think, and start sharing what feels right

It’s not about impressing others

Its about being proud of yourself, how far you have come, and the journey you’re on

You don’t have to have it all figured out, you just have to be willing to get going

If you’re ready to shift your mindset and develop new habits to achieve results that last, drop me a message💌

This is why I didn’t set any New Year’s resolutions

It’s good to have goals for the next 12 months but I didnt need to wait for a specific day to start prioritising them

The start of a New Year can feel very overwhelming when you’ve put so much pressure on yourself to ‘get sh*t together’

However that often leads to mental and physical burn out come February

You’ve tried to start this year the same way you started the last 5, by going ‘All or Nothing’ on your goals…and suprise, it didn’t actually work again

I say it time and time again but if nothing changes, nothing changes

So why do you think starting 2025 trying to do the same thing has ended with the same result?

If you need help actually transforming your habits, mindset and physique then drop me a message to find out how I can help you level up your journey💌

Ingredients👇🏼

• 2 slices jasons sourdough white ciabattin
• 1 egg
• 50ml milk
• ground sweet cinnamon
• vanilla extract
• 4 bacon medallions
• 15ml maple syrup

Cooked in my Tower Smart Start Pan & Air Fryer which you can shop here 👉🏼 https://tidd.ly/3MQu7I1 and get an extra 20% OFF with code FITGALGG20

Your nutrition generally SHOULD NOT change just because your goal has.

& i’ve been guilty of it in the past too!More calories = more room for ‘treats’ right?

Whilst being in a maintenance/gaining phase or working with a performance related goal often comes the opportunity for some added freedom or flexibility, your basic nutrition should never come at the cost of that.

The foundations of your meals shouldn’t really change, you may add in an extra one or most of the time the portion sizes should just increase. You might have room for more pasta with your dinner, or to add a slice of garlic bread on the side BUT doesn’t mean all value of nutrition just dips because you have a few extra calories to play with.

For example, when dieting I may have 200g potato with a meal and with higher calories 3-400 or I might add some granola to my yogurt bowl when usually I just have fruit and peanut butter on top.

People often see the end of fat loss phase as the green light to return to their usual habits, but if thats the case you didn’t really learn anything and your results will probably be impossible to maintain long term.

Its not a case of eating the same meals and adding in snacks, you should be adapting them to suit your new goal.

Remember calories shouldn’t just be ‘if it fits your macros’, there has to be a limit to that.

As well as being memories and enjoyment, your intake also contributes to your health, performance, cognitive function, recovery and much more.

Ready to transform your fitness journey? Drop me a message to find out how I can help💌

Let’s say you’re on a fat loss journey and you usually weigh yourself on a Saturday

Another week has passed and its time to step on the scalesYour weight last week was say, 75.7kgand your weight this week is still…75.7kg

You’re frustrated, its Saturday so you think ‘fk it, its not working, I might as well give up’

Now that’s probably going to have an impact on the next week, but lets look at this week first

Yesterday, you had a really great training session in the morning and then the traffic was absolutely manic on the way home from work meaning you ate a couple of hours later than you usually do therefore went to bed later too, having less sleep than usual

Three factors in one sentence that will most likely have had an impact on what the scale says this morning

What you didn’t see when you stepped on the scales this morning was the data from the last 7 days where your weight dropped to 75.6, 75.4, 75.3, 75.2, 75.1 and even 75kg on the dot

Your average weight from the previous week was 75.7, but this week its 75.3kg

Things are moving in the right direction, and theres an explanation behind why the scales went up this morning - and it wasn’t that you gained 0.7kg of fat overnight

The more you weigh yourself, the more you’ll understand the reasonings behind each fluctuation. Maybe you ate more, slept less, are due on your period, had a stressful week, it could be a whole host of things

You’ll typically see a rise on the scales around your period, and next month you’ll spot the same trend and understand why

So instead of throwing in the towel, just keep going!

If you’re ready to transform your relationship with your body, mind & food then drop me a message or hit the link in my bio💌

Are you guilty of playing the blame game?👀

‘My boyfriend got a takeaway’
‘Mum baked this’
‘The traffic was bad so I ordered dinner’
‘I had to stay at work a little later’

Let me preface this by saying your fitness journey is supposed to enhance your life, not take over it - it’s not a case of never being able to do something again, you just have to pick and choose your battles sometimes

There is a time and place for everything but caving at every opportunity teaches you nothing

If you’re serious about making a change, you have to be willing to make a change

That means doing the opposite to what you’d usually do, in order to achieve a different result

You’re not sacrificing anything, you’re making a compromise in the mean time for the sake of getting to the goal YOU chose to work towards

No ones forcing you to do anything

& it might require you to get uncomfortable and put little bit more effort in, even when you don’t feel like it

So unless your partner rammed that Dominoes down ya throat, it was your decision to eat it xo

Be aware of your actions, own them & move on

If you’re ready to stop making excuses and reach your goals once and for all, drop me a message💌