Body Shape Fitness Boot Camp

Must have at least 6months experience
Be confident working with different abililities and age groups
Need to have an outgoing and fun personality and be able to motivate groups

Whats everyones thoughts on this??

https://www.instagram.com/p/ByQj8hlAKxJ/?igshid=w1ihwg1r647w

Tag a biscuit eater and keep them informed on the basic calorie values of their favourite pick(s). 🍪 - There are definitely more nutritious snacking options than this assortment of biscuits. But there’s a reason you’ve heard of all (or most of) these items. It is unequivocally because people enjoy consuming them. Therefore, instead of assuming biscuits are nutritionally deadly, we are better placed to understand their relationship inclusive of our overall nutritional compass. A compass that includes balance of micronutrients, optimal energy intake for one’s needs and satisfaction. Additionally, to simply appreciate that a biscuit tastes good, but that it is accounted for. - - That said, it is easy to see how consumption of multiple biscuits in short periods of time can quickly contribute to excessive caloric consumption. For example; consuming 6 chocolate digestives in one day (which takes a combined total of 250 seconds), adds 510 calories to one’s daily intake. Though this can be facilitated, it is a large chunk of most individual’s daily energy intake. Being aware of lower calorie choices which allow us to consume similar portion sizes means that one does not have to change learned behaviour as such, but instead strategically supports their energy intake better. - - Understand that whilst there are more nutritious snacking options such as fruit and nuts, biscuits can absolutely be a valid option if the overall diet is universally supportive of it’s respective elements. The key driver is awareness and adherence to ensure that progress is always possible. 🙂🍪 - Which one is your favourite??? - - #thefitnesschef #biscuits #calories #caloriecounting #snacktime #diet #flexibledieting #oreo #treat #balanceddiet #nutritioncoach #caloriedeficit #fatlosscoach #fatlosstips #biscuitlove #custardcream #snacking #dietplan

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Saucy shocker 🤯 . . Those dips are sooo good but worth being mindful of 🙃 . . - @healthy_little_lifter . .

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Tag a mate who’s likes a social alcoholic drink, but may want to save calories whilst staying informed 🍺🍸🍷 - - Whilst my heading is technically misleading in that alcohol as a single organic compound which can never be ‘low calorie’ in itself, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading... So f*ck that. - - Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. - - The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a persistent, yet courageous sleaze or a superstar DJ). - - Although there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, a stained shirt and an imminently collapsing kebab. - - If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced caloric worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. - - This way you can still enjoy social occasions and relax. But you can also get closer to your fitness goal at the same time. 🔥 - - #alcohol #lowcalorie #nightoutwithfriends #losefat #calories #caloriecounting #dieting #beer #wine #vodka #diet #caloriecontrol #fatlosscoach #nutritioncoach #weightloss #weightlosshelp #caloriedeficit

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This study compared the satiety of different types of food on a per calorie basis. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The foods were divided into different categories: Fruits, pastries, snacks, high carb, high fat and high protein.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number of calories for each type of food was standardised at 240 calories to make it a fair comparison. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ After the participants had eaten their food, they were asked how their satiety level was every 15 minutes for the next 2 hours. All foods were compared to white bread which was given a benchmark score of 100.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the table, you can see the average satiety rating given for each food in comparison to white bread.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit to @nikgfitness for the great content! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

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You NEED to know that a BIG transformation will take longer than you expect it to. Fat loss and fat gain is ultimately dependent on energy balance. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ You didn’t have 50+ lbs of a positive energy balance to cause fat gain in a few short days, so stop expecting to lose it that fast.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love this visual by @chaddriscoll:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

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Intuitive eating has become fairly popular in recent years. Scores of bloggers and literature promote a concept that disregards physiological processes such as energy balance in favour of a following one’s dietary intuition. - - In the area of compositional change, the essence of the concept appears sound in that waiting for hunger/satiety cue’s before/during eating is helpful. But the first major issue arrives as soon as the hunger is dealt with. Whilst hunger is being intuitively ‘nurtured’, the extent of energy consumed is largely unaccounted for. - - Therefore, whilst satisfying hunger is achieved, the effect on one’s composition is unknown. And whilst calorie counting is not the only way to lose fat, it is literally the closest mechanism to the principle in the calorie balance is fundamental to fat loss/gain. - - Of course one can lose fat whilst following intuitive eating structures. But in doing so, fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for. By listening to our desire, it is highly likely that we will consume favourite foods in excessive quantities. And when fitness bloggers preach that their 16% body fat physique arrives by virtue of intuitive approaches, there is no doubt that there is consideration of energy consumed. This must be addressed. - - Each individual is free to choose which dieting method works for them. And whilst ex*****on of calorie control is the simplest measurement of progress, based entirely on the physiology that evokes compositional changes, it should eventually morph into skilled eyeballing of portion sizes in alignment with a more intuitive approach. Thus, calorie counting should not be forever. - - But when beginning a fat loss goal, learning the most relevant information relevant to that goal is going to be exceptionally useful. That way, one can leave confusion behind, gain important knowledge for a period of time and refer to such knowledge in a relaxed manner for the rest of their lives. 🙂 - - #intuitiveeating #caloriecounting #flexiblediet #caloriedeficit #calories #nutrients #dietplan #eatsmart #nutritioncoach #snacks #caloriecontrol #diettips #ww #sw

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Despite obesity being a chronic condition/disease, you still CAN lose the weight. I want to introduce you to something called “acceptance-based therapy” though, which may improve your odds of success. Multiple studies on this newer type of therapy have been done showing a higher success rate. ⠀ ⠀ What sneaky marketers will tell you is that it is EASY to lose weight using THEIR new method (which isn’t new lol). This is wrong. ACCEPT that it is going to be tough. Your body and environment are going to fight you. Accept this truth and you’ll be better off because you won’t give up due to thinking it’s just you that doesn’t have enough willpower. You will realize it’s just a universal rule and you will overcome. ⠀ Yes I discussed faster weight loss may actually improve success but right now I want you to accept that your weight loss journey is going to take longer than you expect. Want to lose 100 pounds? Just give yourself a year ... at least. Losing about 0.5-1% of your weight per week is reasonable but it could go slower due to what I mentioned above. Don’t give up. Accept it is going to take time. ⠀ Accept that you May need some help. Whether that be a coach, a support group, a doctor, or all of the above, just do it. Don’t have too much pride. Excess weight is hard to lose. Also you May need a few tries before you get this thing right even with the best education and understanding of it. ⠀ You can do it

https://www.instagram.com/p/BydG749gh5z/?igshid=ir3r2iq5i3bf

The Day Monica Changed. Janice, Alice, Petunia, Karen and Monica have just finished their group fitness session and arrive at a cafe for some brunch. - - Jostling to impose their fat loss tips (read in a blog), the waiter arrives. Janice, Alice, Petunia and Karen choose the avocado & mixed seed toast with a smug health-righteous expression (it’s what their favourite wellness blogger posts for their breakfast each day on instagram). - - Then the waiter turns to Monica . She asks for bacon & eggs on toast. The musical ambience stops. Jaws drop and necks coil among Monica’s friends. Eyes bulge with horror. Forehead veins surface. The waiter offers Monica an expression of reassurance amidst the venomous outrage. - - Janice (disgusted), genuinely believes bacon is ‘fattening’ because it’s mildly processed. She sarcastically assures Monica that she’ll only make her ‘thunder thighs’ bigger by eating it. Alice reacts appallingly to look good in front of Janice. Petunia is in a loveless marriage and seeks refuge through making others feel as bad as she does. And Karen... Well Karen is just a callous f**k. - - Like the others, Monica has tried to lose fat for years. But recently she has done some basic nutritional research. She discovered that bacon and eggs on toast from this establishment equates to fewer calories than the much revered avocado toast. She knows that micronutrients are important for overall health, but that energy balance defines fat loss, not individual foods. - - Monica’s personal liking of bacon and eggs in conjunction with acquired nutritional knowledge means that she can enjoy her informed choice. - - Eating food is not a fashion statement. It does not raise your profile to the upper echelons of social standing or importance. Any food one choose to eat is a source of energy which is to be enjoyed, not judged. Avocado, bacon or any food, choose in nutritional understanding and because you like it. Even if your joy is met with an ignorant frown. 🙂 - - #thefitnesschef #avocadotoast #brunch #fatloss #nutritious #baconandeggs #caloriecounting #diettips #dieting #fatlosshelp #nutritiontips #fatlosscoach #weightloss #micronutrients #sw #losefat

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There’s so many new ‘breakfast drinks’ available now.. the most are jam packed of sugar. . . If you’re stuck for time to eat - there’s MANY better options. The doughnut isn’t one of them either🙄 . . A yogurt. A decent protein shake. A piece of fruit. Prepare something to grab the night before.. wait until you’re hungry and can make something.. . . - @healthy_little_lifter

https://www.instagram.com/p/BxX38rWAKyr/?utm_source=ig_share_sheet&igshid=1tr8i98b7h125

By original definition, the word ‘diet’ means: ‘The food and drink usually eaten or drunk by a person or group.” - - As per the original definition, whether it is goal driven, supportive or detrimental to our health, we all have a diet - because we all habitually consume food. In fact, if one was to tell their friend “I’m dieting today”, the friend could respond with “I’m living today” and both would theoretically mean just as much. Because we eat. And we breathe. - - In recent decades the use of the word ‘diet’ or ‘dieting’ has become exclusive to individuals attempting to alter body composition - usually in the form of fat loss. - - Naturally, as the world becomes more extreme, so do the diets. A ghastly assortment of companies have turned an innocent, descriptive verb into a concoction of extreme, restrictive and unsustainable eating patterns. Naturally, this has morphed its way into how we adopt our own eating strategy to achieve our goal - e.g. “I need to lose fat so I’ll not eat.” - - Instinctively, one extreme is likely to be met with another. Because extreme depletion of caloric intake will require extreme acquisition of calorie intake at some point. Whilst moderate consumption of any calorie dense food is allowed, here they represent extreme necessity brought about by extremely insufficient caloric intake. - - This tale of woe could be avoided if more attention was afforded to balance. Instead of assuming that fat loss means ‘going on an extreme, sacrificial diet’, calm patience is suited for slower, but consistent progress. We need to be willing to accept small, incremental calorie deficits, built on adherence cornerstones such as satiety and macronutrient balance. We need to enjoy all food, but be educated about it’s relevance to our goal. - - Our concept of the word ‘diet’ has been unnecessarily spoiled. It’s original meaning is worthless. Perhaps it is time for a new term. If we can enjoy of a variety of food along with self recognition that extremity cannot be sustained, we can finally settle for slower, but crucially, consistent progress. Once we are on this track, winning is the only outcome possible. 🔥

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Do you buy “PROTEIN milk”? ➖ Protein milk is by far one of the funniest of all the “protein foods” that I’ve seen available on the market. Taking the above example, in Ireland, a typical litre of “protein milk” will cost ~€2 per 1L vs a standard low fat milk costing ~75c per 1L. HOWEVER, supposedly the extra $$$ is well worth it for your gains as you get a milk that’s HIGH quality & enriched with added whey. Questionable…. Here’s the science as to why ➖ Firstly, if you weren’t aware, milk protein is already comprised of 80% casein & 20% whey (Haug et al 2007) & while one can argue that “protein milk” may contain a greater % of whey & thus more “anabolic” (as studies have shown whey to be more effective at stimulating MPS than casein due to a higher leucine content) (Tang et al 1985, Penningset al 2011), studies have still shown that there is similar (if not identical) robust stimulation of MPS with either 20g of milk protein or 20g of whey protein DESPITE marked differences in the plasma leucine responses between groups postprandial (Mitchell et al 2015) ➖ In layman’s terms, even though milk protein may have had less leucine content than whey, the magnitude of anabolic signalling (via mTOR) was the same suggesting that the consumption of milk protein is a simple & cost-effective strategy to stimulate MPS ➖ Conclusion: Go ahead and still purchase “Protein milks” “Protein cookies” “Protein breads” etc. but I’ll have you know that for the extra mark up in price (in this case 1.6x more expensive), the additional protein (if at all) that you get won’t be significant enough to add any noticeable inches to your arms & quads so ditch it and save yourself some $$$ ➖ Don’t get me wrong, some “protein” foods are far better than others however, when it comes to DAIRY (protein cheeses, milks, yogurts etc.) they aren’t usually that much higher in protein quality and/or quantity if at all. If anything they may just be slightly lower fat alternatives so instead why not then just by a regular branded low fat/skimmed alternative that’s still cheaper

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⚠️FREE CALORIE CALCULATOR-link in our bio👆🏽⚠️ - Perfect visual of CICO by @maxweberfit: - "💥 Calories “in” vs. Calories “out” ⠀⠀ Let’s start with this… 👀 ⠀⠀ ✨ Yes. Calories “in” vs. Calories “out” is an oversimplification of sorts, but calories are still what matter most in order to lose weight. ⠀⠀ And as I showed you in the above infographic, when people eat fewer calories they lose weight and when they eat more calories they gain weight. ⠀⠀ 🔸 This is outlined in The Energy Balance Equation: ⠀⠀ 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚒𝚗” - 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚘𝚞𝚝” = 𝚆𝚎𝚒𝚐𝚑𝚝 𝚐𝚊𝚒𝚗𝚎𝚍/𝚕𝚘𝚜𝚝 ⠀⠀ And generally speaking, +/- 500 calories per day equates to roughly 1 pound of weight gain/loss per week. ⠀⠀ 🍏 It’s also true that different foods affect our bodies in different ways and provide out bodies with different micronutrients (very important for overall health). ⠀⠀ Different types of foods also make it more or less difficult to adhere to a calorie deficit or calorie surplus based on their calorie density, satiety value and overall nutrient profile. ⠀⠀ 💥 The bottom line is that no matter how clean or how flexible your diet is currently, Calories “in” vs. Calories “out” is a mandatory component for changes in bodyweight and body composition. ⠀⠀ Lastly, if you are struggling with how many calories you should be eating per day for your goals, leave me a comment down below! 👇🏼” ——— ⚠️FREE CALORIE CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️ - #calories #caloriesinvscaloriesout #fitnessjourney #caloriecontrol #caloriecounting #countingcalories #caloriedeficit #caloriecounter #caloriecount #iifym #flexibledieting #flexibledietinglifestyle #flexiblediet #macros #fatloss #weightloss #weightlossjourney #fatlossjourney #fitnesslife #fitfam #fitspo #nutrition #nutritioncoach

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Every worth while journey, is never a smooth journey! Financial success, fitness goals, personal development, qualifications, weight loss, you name it, comes with obstacles and challenges to overcome. The people that succeed, are the ones that grit through the tough times, persevere and never quit! You can achieve anything in reason, providing you put your mind to it and never give up! What are you currently striving to achieve? Comment below! 💪 #caloriedeficit #countingcalories #weightlosstips #caloriecounting #diettips #onlinepersonaltraining #onlinepersonaltrainer #fatlosstips #weightlossdiet

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There can be correlation between nutrient acquisition and reduction of caloric intake with out consciously tracking dietary habits. But usually, only if the caloric reduction is the by-product of lower calorie foods. For example, a micronutrient rich food such as raspberries contains a plethora of micronutrients, and only 30 calories. - - Correlation aside, the effect nutrients have on our physiology have no direct bearing on our body composition. Energy balance ultimately defines this. - - But whilst change from a calorie dense/nutrient sparse foods to nutrient rich foods can correlate with lower overall calorie intake, it is because such foods offer fundamental elements that support calorie reduction - mainly fibre and protein which improve likelihood of satiety and less need for further calories. But rest assured, it is not the micronutrients that aid caloric reduction. - - The items in the graphic represent commonly consumed portion sizes of nutritious foods that are calorie dense. The density arrives in the form of high volumes of beneficial fats or sugar dense micronutrient sources such as dried fruit. And whilst satiety from these is more likely than a bag of sweets for the aforementioned points above, this is not guaranteed. If compositional change is the goal, we must appreciate caloric worth of any food. - Instead of directing one to eliminate calorie dense, nutritious foods in a bid for fat loss, the message here is to be aware of any food we eat in relation to our overall dietary goal. And to realise that functional health and compositional health are ultimately governed by two different, but important elements. To assume nutrients define our body shape is to be misled. - - We need to strike a supportive balance between acquiring as many nutrients as possible to support function, but also realise that our body composition only answers to the simple balance of calories in vs calories out, regardless of the food source. We should be striving for an enjoyable balance of both.🔥

Every time 🤦🏼‍♀️

Great post by the fit clinic!!

•••••
PART 1️⃣
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Endometriosis is an inflammatory condition where tissue which is similar the tissue that normally grows inside the uterus, grows outside of the uterus. Heavy, painful periods are a hallmark symptom of endometriosis, alongside severe abdominal pain, endometrial cysts, bloating, painful in*******se, and infertility. Currently there is no cure for endometriosis, but nutrition can help management symptoms ❤️
•••••
ANTI-INFLAMMATORY FOODS
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Increasing anti-inflammatory foods and reducing pro-inflammatory foods is key in the management of endometriosis. This involves including healthy fats such as oily fish, nuts, seeds, avocado and olive oil while reducing fats highly processed foods. Red meat can be high in saturated fats; however, it is also high in iron. Iron is needed to prevent anaemia caused by heavy periods in women with endometriosis. Choose red meat with a low percentage of fat, such as 5% mince to optimise iron intake and reduce saturated fat intake 🥩
•••••
GLUTEN
•••••
Sensitivity to gluten has been reported in non-coeliac patients with endometriosis. A study examining the effects of a gluten free diet on pelvic pain in 207 women with endometriosis reported significant improvements in pain in 75% of participants after 12 months, along with improved quality of life 🥯
•••••
FIBRE
•••••
Endometriosis is driven by oestrogen. Diets high in fibre increase oestrogen excretion. Aim for high fibre foods such as oats, vegetables, fruit and wholegrains. 15g/100kcal is a good starting point for fibre 🥦
•••••
EAT YOUR GREENS
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Green cruciferous vegetables such as broccoli, spinach and kale are rich in a compound called DIM. DIM can help breakdown excess oestrogen into more favourable oestrogen metabolites, resulting in a more optimal hormone balance 🥬
•••••
ANTIOXIDANTS (VEGGIES!)
•••••
A diet high in antioxidants A, C & E in women with endometriosis has shown to reduce markers of oxidative stress, which may contribute to inflammation 🔥
•••••
Tag a gal below this might help! Supplementation for endometriosis coming up next ❣️

Loooks gross but was extremely tasty and filling 😍