Bronte Tripp Fitness

Don’t be upset with the results you didn’t get from the work you didn’t do 🤍

Tough pill to swallow but if you’re not putting in the work required , if you’re not following your program, sticking to your steps, not following a structured nutrition program and not sticking to the plan overall - most likely you won’t get to where you want to be.

It takes discipline, it takes determination and it takes consistency.

Get to work and do the thing 💪🏼

Starting a mini series ‘BUILD A MEAL’ to show how easy it can be to put together a meal that’s
✅ high protein
✅ filling
✅ nutritious
✅ quick

To kick it off we have this tuna bowl 🥗
40g P - 40g C - 9g F

Swipe & save to see how to create this meal.

Tips for my other busy girlies 💙

Staying on track during busy periods 💙

My top tips for my busy gals 🚀🚀🚀

Meal prep 👩🏼‍🍳

When meal prepping I always think of meals that are
✔️ quick
✔️ easy
✔️ nutritious
✔️ filling

Todays meal prep is this yummy sweet soy chicken, broccoli & rice 🫶🏻 🥦

36g P - 70g C - 3 g fat

Let’s talk snacksssss 😋

Generally snacks are a smaller meal that is easy to make or easy to grab and go, and are consumed between main meals.

How to know what kind of snack to have?
I always suggest something that is:
✅Nutritious
✅High in protein
✅Filling

With the above examples, you can see that the protein bar has a fair amount of protein in it and comes to 342 calories, however, if you were in a calorie deficit, the tuna on rice cakes & yogurt pouch would be the better option because it is higher in protein, more nutritious and will be more filling than just the protein bar alone. 

So the next time you are needing a snack, think is it nutritious, containing enough protein & will it keep you full for long enough?

If you like posts like this, be sure to follow for more! 🫶🏻

Not seeing results but you are trying ‘everything?!’

Sometimes it can feel like you have tried every possible avenue to try and reach your goals, however sometimes it’s the little things that make a big difference!

Reasons why you might not be seeing the results ⬇️

1. You’re not actually adhering to or being consistent with your training program or diet.
Whether you’re only getting to the gym once or twice, maybe not following your nutrition plan, this does make a difference.
To get the results you need to show up and do the work, not perfectly, but consistently.
Get to the gym, follow your training plan & stick to your diet plan!

2. You haven’t allowed enough time for results to show.
Like eating one salad won’t make you healthy, one week of working out won’t change much.
It’s about consistently putting in effort for a decent amount of time. Progress takes time. Don’t rush it.

3. You aren’t training hard enough.
It’s not meant to be easy, you want to be lifting weights that are challenging but that you can maintain form with. You want to walk away feeling like you have worked hard!
If you can easily finish a set without having to really push, choose heavier weights.

4. You are having extra bites & licks that do add up.
Maybe you are following your diet plan, but you are licking the peanut butter off the spoon which can add up to be an extra 5-15 cals.
Maybe you’re having a bite of your partners dinner.
Maybe you’re having an extra chocolate bar and not adding it into MFP (yes it still counts unfortunately).

It’s that time!
Mid year reset 🫱🏽‍🫲🏼

Use this time to check in with yourself
➡️Have you accomplished goals you set at the start of 2024?
➡️Celebrate the wins so far
➡️Do you need to change the plan to achieve desired goal?
➡️Are you where you thought you would be? Why if not?
➡️Get clear on what you need to do for the rest of 2024

💓⚡️🚀

What you do on the weekend matters 🔐

You could be tracking all through the week, eating well, hitting your protein target, doing your workouts, getting your steps in daily, doing all the right things…

But on the weekend your downing 4-5 cocktails, eating an entire cheese platter at pres, getting a kebab on your way home from the bar and also ordering Uber eats feeling sorry for yourself on the Sunday morning…

Sound familiar?😅

By doing all of that on the weekend you could be consuming an extra 3000+ calories.
This can hinder your progress that you are working so hard for during the week.

Obviously you want to still enjoy your life and have fun going out but limit the times that you enjoy the sweet sugar filled cocktails and meals out, this also makes it feel more special when you do those things.
Everything in moderation 🫱🏽‍🫲🏼

Ways you can stay consistent on the weekends ⬇️
💫 Meal prep for the weekend
💫 if you have some drinks have x1 yummy cocktail and stick to something with less calories - vodka soda 🍋‍🟩
💫 Eat a meal before going out so that you aren’t so hungry later in the night
💫 Buy ingredients to make a big breakfast at home which is going to include a lot less calories than something you would order on Uber eats
💫 Keep active on the weekends - go for a walk with a friend, hit the gym, go for a swim - what ever it looks like for you
💫 Aim to still get 7-8 hours sleep
💫 Stay hydrated 💧

If you still can’t figure out a positive routine for your weekends and feel like this is where you aren’t making progress, dm me “COACHING” and we can chat how I can help you 🎀

Foods I ate last week 👩🏼‍🍳🤌🏼

One thing that is super important when eating healthy is enjoying your food!
If you are trying to be more consistent with cooking meals at home & doing meal prep, make foods you like!

It makes it so much easier when you make yummy meals rather than bland foods that you won’t enjoy.

A common misconception is that to lose weight or be healthy you need to eat steamed veggies, rice & lots of unseasoned protein sources 😖

But in reality you can still eat the yummy foods and hit your protein targets & maintain or lose weight ✅

My client Connie came to me wanting to gain muscle, improve overall fitness and look & feel good for her wedding later this year.

I have been working face to face with Connie for a while now and have been able to work with her to get the results she wanted!

Connie has been a dream client because she
- follows the training plan to a T
- trusts the process
- checks in with me often
- gives 100% in each session with me and when she trains on her own.

I’m so lucky to be in the position I am in to meet and work with so many amazing clients and help them get the results they want especially for big events like a wedding 🥹🫶🏻

If you are needing a push in the right direction, guidance on nutrition, help with form, and the extra accountability from a coach - dm me “coaching” to chat more 🔥💓🍑

On the other side of discomfort, there is growth.

While you are on your journey of becoming the most fit & healthy version of you, it is likely you will experience some discomfort.

Waking up to a 4:30am alarm to make sure you get your workout in before a busy day.

Spending 1-2 hours of meal prepping on the weekend.

Saying no to a drink while out for dinner.

Choosing the healthier meal option.

This will one day all become easy. You won’t even second guess it.
And it won’t be forever. But while you have goals to achieve, you need to be doing the hard things.

Whatever discomfort looks like for you, know that on the other side is another version of you who is grateful for your choices and actions 🦋🤍💫

High protein snacks for on the go busy gals!

Save for later 🫶🏻

💭 🦋 👀

If you’re someone who trains early in the AM and need some food in your system before training, save this post!

These foods are easily digestible so you don’t need to wake up too early and compromise sleep to get enough fuel to train.

You can still get enough sleep & have these foods 15-30 mins before your training session!

For me I can train fasted or with a light snack, it doesn’t bother me too much however I have some clients who feel a bit nauseous when they train fasted so I really created this to send to them 🍌

A benefit to having some food in your system prior to training is increased energy, more fuel to help you lift heavy and prevents fatigue.

Save for when you are wanting something sweet but lower cals ✨

I just bought the Paul’s chocolate mousse cups and I can’t wait to try tonight 😍

You don’t need to change your diet to lose body fat ⬇️

Keto is not the magic fix. Our bodies favourite source of fuel is carbohydrates. You’re only going to drop water weight, and end up feeling tired & hangry due to lack of carbs!!

You don’t have to fast for 12 hours each day. You could eat 3 meals, 2 snacks and dessert every day and still lose body fat.

You can eat past 7pm without gaining weight. Your body doesn’t know what time it is and will not hold onto anything extra because of it.

What you do need to focus on is energy in vs. energy out.

Calories in vs. calories out.

This can be easily managed by tracking what you consume and exercising frequently.

Obviously those calories coming in need to be nutritious and have all the right vitamins and minerals our bodies require to function and be healthy. So, you need to be consuming whole foods, lots of fruit and vegetables, protein, carbs and fats, salads, and balance it all out with some soul foods in moderation.

So to sum it up, you don’t need to become vegan, carnivore, keto, low fat to lose body weight - you just need to eat whole foods, enough protein, carbs & fats and have a well balanced diet and not overconsume.

Why skipping breakfast may be negatively impacting your results ➡️

If there is one meal I actually can’t live without, it would be breakfast!!!
I swear I wake up starving some days 🤭

By having breakfast each day and around the same time each day, I find my brain 🧠 works better, I am satisfied, I don’t overeat in the afternoons when I am home and I am able to stay on track to my goals!

If you are currently not a breakfast person, defs have a think about it

A question to ask yourself 💭

Are your daily habits going to get you to your goals or are they going to get you the opposite?

You want to be stronger ➡️ are you lifting weights or progressively overloading?

You want to be healthier ➡️ are you taking the correct steps to do so?

You want to become better at running ➡️ are you practicing?

You want to drop body fat ➡️ are you changing your diet?

What you aren’t changing, you are choosing.

If you have goals, do the work required to reach them! Nothing changes if nothing changes.

_________________________

If you are needing help in setting up some positive lifestyle changes to achieve your goals send me a dm x

💗

Have you fallen victim to the all or nothing mindset? It is common among perfectionists and those with anxiety.
This type of thinking generally translates to only two ways of thinking: success or failure. No in-between.

One way to overcome this way of thinking is to challenge your own thoughts and thought patterns. Proving to yourself that there can be an in-between.

For example, if you miss your Monday workout, for someone with the all or nothing mindset, they may think that they have ruined their week already and take that as a sign to not workout the rest of the week, and perhaps start over again the following week.
But in reality, it is okay to miss a Monday and go the next day and continue on for the rest of the week as normal.

The same goes for diet, if someone is following a super strict diet and not allowing themselves to enjoy any sugar or sweets, or someone may eat one TimTam from the packet and then believe that they have ruined everything and consume the whole packet rather than enjoying that one TimTam, putting the rest of the packet away to enjoy another time and move on.

There are many other examples for the all or nothing mindset but these are definitely the main ones I see with people.
The takeaway is to find balance between the all or nothing, to challenge the negative thought patterns that may arise around this and to rewire your brain to think otherwise.

You can’t keep doing the same thing and expecting to get different results.

If you’re wanting to lose weight but are not changing your diet or are sticking to the same negative eating patterns, nothing will change.

If you’re wanting to gain muscle but are not training or eating in a way that allows for this, nothing will change.

If you keep falling into the same routine, same habits, same patterns that are not benefiting you…nothing is gonna change sis 🫣

Only you have the power to take action on achieving your goals and ensuring that change does occur 💥

Take the responsibility, own it, whatever your goal is, make it happen and do it for yourself.

Protein💪🏼
Swipe to see some popular examples of foods containing protein!

➡️ Helps with growth and maintenance of tissues
➡️ Causes chemical reactions in the body that help with digestion, energy production & muscle contraction
➡️ Provides energy to the body

💪🏼Protein is super important in building muscle so it’s important to include it in your diet and in each meal
💪🏼 Aim to have between 0.8-1.5g/ kg of body weight per day.

💭 While some foods are rich in protein, they may also be high in calories so be conscious of these foods. Eg: 10 gram of peanut butter contains 3grams of protein and 62calories.

Cereals 🥣
Whether it’s for breakfast & topped with yoghurt & fruit or as an afternoon snack, here is a comparison of cereals per 100g.

Weetbix topped with banana and honey 🍯 is my all time fave afternoon snack 🤤

Sundays are for pancakes 🥞🫶🏻

This morning I used protein pancake mix which was delishh , and added some blueberries, banana & sugar free maple syrup 😋

Because all of my breakfasts during the week are usually the same (choc overnight oats) I love to change up my breakfasts on the weekends and pancakes was just the right idea 👌🏼

So, even if you’re trying to eat a bit healthier, there are always healthier alternatives to household favourites💗

A pink dump of positivity for your Thursday afternoon 💓🎀🌸💅🏼🧠

Set your intentions, be grateful for what you have, be open to what is possible, and the rest just happens as a beautiful and effortless flow 🤍✨🦋