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My top grocery picks for weight loss

If you were to fill your grocery carts with predominantly what I’ve listed above you’d be set for sustainable weight loss and muscle growth without really having to count your calories

Some of you may look at the carbs and think “pasta contains too many calories” or “popcorn isn’t healthy” maybe even “that all looks boring”

And to that I’d say “you’ve obviously never counted your calories before or succeeded with a proper diet for weight loss 🫢

To be successful in your weight loss journey you need to make choices. Choices on what to eat and drink are 90% of your success

Seeing the above and judging this perfectly healthy food says to me that you’ve been brainwashed into a FAD diet way of thinking.
Nothing listed is bad for you. You can argue that popcorn “isn’t good” but also depends on how much salt and butter to slop onto it
“Peanut butter contains too many calories”. Yes but when used properly it tastes delicious while adding an appropriate serving of healthy fats

Your nutrition is about balance

Sometimes you may need to pick the boring options to hit your goals and that’s ok. Sometimes you may need to take the higher caloric based foods just to get through the week and that’s ok

If you need more help with your nutrition, comment down below “calories” and I’ll send you through a free training to help guide your start

Too many times I hear people quit because it takes too long.
The thing we see on social media are massive transformations in no time at all and thinking “I want that”

“I want to lose 10kg in 10 weeks” and suddenly once 1-2 weeks has gone by and you “aren’t on track” you lose motivation and quit

Fat loss is hard
It’s not meant to be easy
For some people it won’t take long, for others it will take a while
We are all on different journeys

The only people who succeed are the ones who implement every step each day, week and month.

So start focusing on the steps required to achieve your goal rather than focusing on how long it will take

Need help figuring out the steps?
Click the link in my bio for your own program quote

Here’s why 👇🏻

One bad sleep can have you second guess your commitment
Once your alarm goes off you more instinctively want to snooze
You more instinctively want to miss that morning workout because you haven’t slept well
You more instinctively want to snooze again and just rush to get ready/ grab some food on the way to work because you need to catch up on sleep
Already you start the day behind

Once your day gets under way you’re basically playing catch up and chances are, you’re probably going to adopt the F it attitude. So there goes the diet for the day. And good luck getting in a later workout because you started late and have too much to do now.
So for the whole week you’re now behind in both sleep, workouts and your food. So long motivation right

One “bad” meal however is just 1 meal. It’s over pretty quickly. And the recover isn’t even that bad. 1 “bad” meal can usually be used to help navigate the stress of a calorie deficit and help you reset
Usually this “bad” meal isn’t even that bad. It’s just slightly higher in calories. Or maybe it’s your favourite food. It can be a nice reset

Not saying this bad meal won’t derail you, it can, but the chances are slim compared to that crappy nights sleep

Sometimes we can’t avoid having a bad night sleep (especially if you have an infant like me😅)
But sometimes it’s down to our own choices. Staying up late to scroll, or get in that extra episode or 2

So try and set yourself up for a good sleep if you can
It makes such a big difference when you wake up feeling not half bad 😊

How many hours of sleep do you get per night? Let me know in the comments

Calorie counting isn’t meant to shame you for how much you eat
It’s meant to open your eyes to the amount of calories and macros in the food we eat

It’s meant to show you that whole foods are typically lower in calories but higher in nutrients and soul foods or “cheat” foods are higher in calories and lower in nutrients

It’s then meant to help you choose the right options to achieve your desired caloric range based on being able to track what you’re eating

If you feel shamed in what you’re eating and you’re trying to lose weight. Maybe check your choices. It can be pretty eye opening sometimes

If you‘be tracked calories before you’d know how insane peanut butter is😬😅

But in saying that, I’m not saying that these higher caloric foods are bad. Or should be avoided. I’m saying that use this tool to help fit in some of your favourite meals/ foods

It’s like Tetris. Try and make it all fit.
This will increase your enjoyment and compliance

Imagine being able to eat most of the foods you love while still losing weight
That’s the goal

Need help? Comment ‘calories’ below and I’ll send you the training I’ve recorded about calorie counting

A lot of calories vs a lot of food

When we’re on a diet, it sometimes seems like we are not eating much food just to keep our calories down.

But in reality we are just swapping out higher calorie based foods for lower. This means we are eating a higher volume of food for less calories which will help us stay fuller for longer

This post isn’t just showing the difference of eating Maccas vs real food, but to show that we can still eat a whole lot, keep full AND keep within our caloric needs

You just need to pick the right things, have the right strategy and stay consistent

While on a diet you will get hungry. But eating lower calorie based foods make life a whole lot easier

Need more help?
Comment “recipes” and I’ll send you a bunch

How long did it take you to gain that 10kg you’ve been trying to lose?
Probably a fair few months or years right

So why do you think it’ll magically fall off you in a matter of weeks??

The biggest lie we’re told is that we can drop weight like that🫰

But we can’t. Dropping weight is hard

If you manage to drop 1kg of body just know that it took 7,700 calories of work for you to do that

So don’t be discouraged if the scale isn’t moving fast enough. It all takes time
+ the scale can’t tell if you’ve actually lost any body fat anyway

Focus on the way you feel, way you look and the weights you’re lifting

Enjoy the process instead

That 10kg will come off in no time
You just need to keep going and stop getting distracted

If you need more help achieving this 10kg loss. Comment “roadmap” and I’ll send you a questionnaire to get a free quote for a personalised program

Harsh truth, but tell me when I’m telling lies🤷🏼‍♂️

The main purpose of my online coaching is to have my clients continue without me. Some might call it a horrible business model, I call it treating my clients weightloss

Why withhold information if someone is already my client

They pay for services and a result. I teach them what they need to do and help them along the way + jump over any hurdles that we come across

Once they reach their goal or come to the end of our assigned program length, majority have learnt enough to continue right there and then. A few stay on for another month or 2 just to double check/ stay accountable

I’ve never had a repeat client because they’ve put on the weight they lost with me. Ive only had repeat clients because they want to push for more and need help

If you want lifetime results, comment “results” and let’s get into it

💡 Client spotlight 💡
Big shoutout to my client Soudy for her amazing progress
We started during the lockdowns training 2x per week in person and she’s never looked back, even bringing her husband along

Soudy mentioned that this is the longest she’s committed to her training and health, all because we found a system that works for her

The trick was to help her improve her life without a huge compromise on lifestyle. As a busy mum, she can’t be training everyday of the week, or hitting the weights multiple times per week

So we created a plan that worked for her and educated her along the way

No FAD diets, no bs sessions, just straight up strength training and healthy habits mixed with consistency and now she’s at - the lowest weight since childbirth, strongest she’s ever been and the best she’s ever felt

Want results like this?

Comment “results” below to find a plan that suits you

Do you eat intuitively or do you track?

One of the most commonly phrases I hear in a lot of clients is “oh I know how to eat/ what to eat”
Well then if you do why don’t you?

Or if you do, why isn’t it working??

See eating intuitively means that you have a great understanding of the food you’re eating. Calorie wise, macro wise, nutrient wise
If you don’t, then you’re not eating intuitively, you’re just guessing

Now I’m not saying you need to track every meal for every day forever.
Just maybe get a good grasp on what’s in the food you’re eating for a few months then your intuition would be valid

Harsh truth but also fair

Like the post says, if you think a couple eggs on toast with avocado for breakfast is enough protein to start your day you’re in for a rude shock

1000 calorie diets are a quick way to open up an eating disorder

Any diet that has you eating this or less does not care about your overall health

If you’re trying to lose weight, and you feel you’re in a deficit already but you’re not losing weight, unfortunately you’re not in a deficit

You may think you are but if you’re not losing weight, somethings wrong right?

So the “logical” solution is to do a 1000 calorie diet because that would surely work right??
Sure, maybe in short term. But there’s also a high chance you’ll lose muscle, so you’ll end up looking the same but weigh less and feel even worse

That doesn’t sound healthy does it?

If you want a free training where I go through how many calories you should actually be on for your own body, comment “calories” and I’ll send you the free training

When “healthy” eating ends up being more calories

I’ll put this right here before people stop reading - the salmon salad is a great meal, has great macros and plenty of nutrients. I’m not saying it’s “wrong” or “worse” than the schnitty, but if calories and macro targets are your focus, it’s important to understand what the values of your food are

I only put “” around certain words to emphasis how silly it is to label such things as healthy or unhealthy, bad, good, worse etc etc
In the end food is food
It will either supply you with the nutrients you need or it won’t.
Simple #

Having 1 piece of chocolate/ cake/ ice cream etc isn’t ruining your diet, unless it means you go over your targets, even then you can always recover

If you’re a regular person like myself and my clients, you need to be able to enjoy your food and enjoy your life. You aren’t stepping on stage at -3% bodyfat

You just want to be healthier, look toned and feel great

Eat food that gives you fuel, sprinkle in food that satisfies your sweet tooth/ savoury tooth, and stop following people who shame you for eating chocolate, carbs, meats or any of the other totally normal food groups

The only “bad” food out here is food pumping full of transfats or foods that are completely processed with no natural ingredients.
Even then, having a tiny amount every few months isn’t the worst unless you already have underlying issues

Get to know me 🤗

I’ve had a few new followers these past few months
So get to know me a little better

I’m 30
Recently married
Very recently had a little boy
Have loved sport ever since I was a kid, I actually didn’t know what I wanted to do in life, all I knew was it had to be fitness/sport related

My own personal gym journey started when I was 16, I suffered stress fractures in my back and was forced into the gym to rehab.

As someone who was heavily sport related, at the time I didn’t see the “need” for the gym. I could run, play sport all week, felt I didn’t need to get “big and strong” or anything.

How wrong I was, I absolutely loved the gym, not because I wanted to get big and strong, but because of how it made me feel

It was around this time I thought maybe I can help people who were in a similar position to me

I have now been a trainer for over 10 years

I worked my way up to manager of a gym before I decided to take a leap and start my own business

Fast forward a couple of years, the pandemic, closures of gyms, online training starting to become a thing, and I’m in a position I couldn’t imagine

I’m mixing face to face training with online coaching and have so far helped hundreds of clients since starting my own business in 2019

My goal is to help as many people as possible feel like they have more control over their life, feel better physically and mentally

If you’d like to see how I can help you, dm me “calories” and I will send you a free training to get started

Chocolate calories

I know most of you have a sweet tooth

Now this post is to show calories in typical chocolate treats. It’s not here to make you feel guilty about eating chocolate, it’s here to show you how to manage your intake whilst dieting.

79cals for a furry friends chocolate is nothing when you’re eating 1800cals per day. You can easily fit that in. A nice sweet treat on top of your hard work makes dieting that much easier

Compared to something like a mars bar.
Not saying the mars bar is “bad”, it’s just to show you how you can work around adding chocolate into your diet instead of completely avoiding it or going off the rails and consuming a whole bar because you miss it

Be informed so you can make the best choices for your diet plan 🙌🙌

Let me know your favourite chocolate below, or if I missed your favourite

Calories in Guzman Y Gomez

Eating out for some people can throw them completely off track, especially when eating at fast food restaurants. It’s why when on a “diet” or health plan, there isn’t any room for these types of foods as their nutritional value is unknown

My goal with all my clients is to educate them on being able to live a sustainable way through eating what they like, substituting the boring meals and replacing it with things they actually like+enjoy.

I’m personally a big fan of GYG, and having the calorie knowledge of what I need to eat as well as what’s roughly in each item gives me more confidence is choosing the right option for my caloric needs

EXAMPLE - Knowing you’re able to consume a chicken burrito + a taco and still sit under the calories of the nachos can be vital when looking to stay on track

Use this as a rough guide as of course someone else is making your food so servings will differ.

But having this knowledge will definitely help you in the long run

Follow for more calorie guides like this :)

Are you happy with your current progress or are you still chasing?

Wanting instant results is something that’s just way too common these days. Especially with social media warping your perception on what’s possible

Yes you can recomp your body in 3 months, but most people can’t.
And that’s ok

You may take 6 months
And that’s ok

What may take you 6 months is totally normal and acceptable, but unfortunately we see too many edited pictures or unbelievable transformations on social media so we now think that’s the new norm.

The thing is, I’ve seen clients stick to their plan perfectly make barely noticeable results and get frustrated, and yet I’ve also seen the opposite. Clients barely sticking to their plan receiving incredible results

That’s the thing with the human body. Everyone is different

So really..

Have you ever given yourself 3 months to see what happens?

If not, give it a try

Calorie swaps volume 2

In these 5 pictures I’m just showing how very slight changes can make a huge effect for total calories consumed.

You’re still eating in this case, cheese, chocolate, choccy milk, dressing and a protein bar, but you’ve chosen the better option.

Apply this everyday and you’ll notice a huge change in total calories consumed while you haven’t really sacrificed anything at all

Of course I’m not saying the other options are “bad”. But if you’re struggling to maintain your calories, keep something like this in mind

It definitely helps

Make sure you follow for more :)

🔥 Client Results 🔥

Giving up your social life to achieve your goal isn’t everyone’s cup of tea

In fact, not even I do that😅

My approach to everyone is to make sure you can still enjoy a couple of beers with friends, and not totally go into solitude when trying to achieve your ideal physique

Of course there will have to be sacrifices and changes in order to get you there, BUT, the idea is for the plan to include your favourites so that it’s sooo much easier to stay on track

With Mark we trained hard, we trained consistently, I checked up on him regularly and he documented what he was doing. We told me when he “stuffed up” and we made a plan around it

It wasn’t anything crazy, and the funny part is, the more he started losing weight and getting stronger, the more he wanted to cut down on “junk food” and alcohol and all that fun stuff. He actually wanted to go harder

By setting sustainable goals and then following through we got him to a weight he hasn’t seen since he was in his 20’s

If you want a more sustainable approach to your journey, comment “results” below

🔥 Calorie Swaps Vol.1 🔥

If you’re trying to lose weight, knowing your calories and what you can swap items with is key to your success.

Of course the nutritional quality of the food matters but in these examples all we are doing is swapping the higher calorie option for a lower calorie option without substituting flavour

If keeping within your deficit is a challenge for you and hence hopefully examples like the ones listed can help you out, especially as I release more volumes

For more help on calories and calorie counting, comment “calories” below and I’ll send you a free training

🔥 Client results 🔥

Have you wanted to lose body fat but you’re not sure where to start?

Here’s my client Geoff after a 4month block, resulting in steady results while he’s also been able to eat whatever food he wants

Are these results based off restrictive eating and a challenge like mentality?
No

Are these results due to him smashing a session or 2 everyday?
No

Are these results “instagram transformation” worthy?
No

What these results show is that being a totally normal human being, enjoying Xmas, Easter, big family birthdays and events + managing your health can = sustainable results for your long term health

Geoff isn’t here to smash an 8 week challenge, he’s here to improve his health 1 step at a time and make sure it stays that way

By following our customisable and personalised plan, sticking to it and following up we have achieved his lowest ever recorded weight + his highest ever recorded strength

For a 50+ year old, that’s incredible

If you want results like Geoff and a plan that actually suits your lifestyle, comment “results” below and I’ll show you how

Have you ever wondered why some people have this drive to just get up at 4am and get to the gym to train?

Or how some people have the self control to not even buy the sweets, or have a drink out with friends, or even choose the fish and salad over the burger and fries?

It’s usually because these people discovered their why.
The reason why they started, and the reason why they can’t stop

It’s their driving factor

See most of you only have a goal

Which is great, but you don’t have the reason you need to keep going, or reason why you can’t fail

Take an Olympian.
If they fail, they don’t make the team, they don’t get the sponsorships, they lose 4 literal years of their life because they didn’t go all in

Now for you
Your reason why may be because you need to keep being able to get down to the ground to play with your kids/ grandkids.
Or maybe it’s so you don’t inherit genetic problems passed down to you
Maybe it’s rehabilitating from an injury or even something spiteful like looking better since you’re now newly single 😂

What ever your reason why is, that should be stronger than your goal

So write it down
Put it on your fridge or your phone

And get to work

🔥 Quick protein swaps edition 2 🔥

This one is a little different to the first edition

Many people ask “how do I increase my protein levels” “it’s so hard to increase my protein how do I do it”

The answer is to make some slight adjustments

You’ll notice some options that contain more protein also contain slightly more calories

There’s nothing wrong with that. Especially when you are struggling to get the protein in anyway

Now don’t get me wrong, all the “wrong choices” in this post aren’t necessarily wrong. They aren’t bad options at all actually. They all have their place in your diet

But

If you’re constantly feeling like you can’t get your protein levels up, making these slight adjustments will save you

For more tips like this, make sure you hit the like button so I know it’s helping 😄

One of the last times we will only be a family of 2 💙

Fancy a little McDonald’s?

Just a quick rough guide for your next trip to Maccas

Now of course, for your Fatloss goals, McDonald’s isn’t the greatest option. Why?
Because it’s mostly high in calories and not too satiating. Unless you eat a whole lot

However, if you are looking for a treat, it’s nice to know what you may be able to fit within your daily/ weekly calorie goals and get away with it.

Having the knowledge of how to program your calories is a game changer and the hack that will elevate your enjoyment for the Fatloss process

It doesn’t all have to be chicken and broccoli

Learning how to manipulate your calorie intake with different foods keeps your enjoyment level high, keeps your motivation to stay on track high, and also produces unreal results

If you’re looking to take your nutrition game to the next level, comment/dm me “nutrition” and we can walk you through it

Want faster weight loss results?
Increase your strength training intensity

Stop going into the gym and hanging around!

If you’ve never trained to failure or trained at a 8-9/10 intensity. There’s a reason you aren’t getting the results you wanted in your weightloss journey

We want to work at a 0-2 RIR.
Meaning Reps in Reserve. So either 0 reps left but at a maximum 2 reps left in the tank.

We do this to help promote muscle growth.
The more muscle we develop, the faster our metabolism, the more calories we naturally burn

In short - train harder to promote muscle growth and eat enough protein to help recover and grow your muscles

P.s. women, you won’t get big and bulky like males