Built In 1Hundred

We’ve all been out of the gym for a hot minute…

But chill yourself, you’re not going to lose your gains.

It’s difficult to lose muscle and happens over long periods of time.

Focus on keeping your protein consumption high, and doing what you can with body weight workouts and the facilities you have at home to maintain your muscle

Is it necessary? No

Does it help? YES

If you’re struggling to shift weight think you’re in a deficit but the timber isn’t moving I’d definitely say track your calories for a few weeks so you can see what you’re putting into your body…

Don’t get obsessed with calories just work smarter when it comes to hitting your calorie targets

Ciao

Don’t be a thick fek…

Eating s**t but losing weight is not the one hun

HEALTH IS WEALTH

INIT

Calories = energy

If you don’t eat enough calories, you’re going to feel lethargic, moody and hungry.

Don’t make your eating difficult and put yourself in too much of a deficit.

500 cals max

Track your calories, don’t go into too much of a deficit and enjoy your food always 😍

Don’t cheat on your partner or your diet, it’s just not cool.

Find a diet that’s flexible, aligned to your goals and that’s satisfying.

Don’t punish yourself all week for one s**t day of eating spread it out.

I’m not going to lie, food makes me too happy! So don’t take that enjoyment out of your life!

Budu ba ba

The easiest way to stay in a deficit is having a high volume of food with lower calories.

I often do this at until my evening meal because then I can eat pretty much what I want and get all that goodness knowing I’m still hitting my calorie target and I’m not getting all the cravings under the sun 🤷‍♂️ Make it easier for yourself. Eat smart 👌

Calories you burn in a day broken down:
🛌 BMR - calories burned whilst doing nothing - 70%
🚶‍♂️NEAT - calories burned through every day life for example, walking and standing - 15%
🌮 TEF - calories burned through digestion - 10%
🏋️‍♂️ EAT - calories burned through planned exercise - 5-10%

It can mess with your head thinking you’re going to get fat if you miss a workout

As my clients know my fave saying, listen to your body.

If today isn’t your day, just make sure tomorrow is 🤷‍♂️

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Expect: motivation, fitness tips and tricks and just everyday goodness

The best type of training is going to be training that you enjoy and stick to!

If you feel like you’re never happy with your body… watch this

Understanding food is so vital in achieving health! Give this a watch

How to stay motivated?

Don’t believe everything you see

THE FAT GENE - nothing but a myth!

If you’re new to fitness or even on the fringes, there’s so many different diets, training types and optimal eating times to keep up with it can be confusing!

No nonsense knowledge below 👏

Woman. You are wonderful. It’s common for woman to get cellulite due to certain hormones you produce.

It’s natural, it’s not disgusting and it’s nothing you should feel insecure about.

Embrace it 💚

IIFYM - it doesn’t mean eat anything as long as it fits into your macros.

It’s developed into flexible dieting but it was put in place to show you didn’t have to be so rigid and think you can only eat chicken and broccoli everyday.

False! You can enjoy food, build a sustainable lifestyle for yourself and be healthy.

Don’t believe half the rubbish you hear coming from the industry it’s ridiculous!

It’s usually from influencers trying to make a quick buck!

Don’t have it! Seek guidance from someone that is qualified and they’ll point you in the right direction.

What are unhealthy foods?

What you can and can’t eat depends on you…

Too much of anything is bad.

However, enjoying your food is important.

It gives you pleasure.

Pizza, chips, crurrys and so on are considered unhealthy.

If you ate them every night, yes you’re going to struggle to attain your health and fitness goals but to enjoy them every so often is not bad.

What’s going to get you the best results?

Firstly you need to be in a deficit.

(Eat less calories than you burn)

Secondly it needs to be sustainable.

If you steer clear of things you love you won’t stick to your diet.

A 6 pack shouldn’t be the goal. An image shouldn’t be the goal.

Don’t focus on looking a certain way, focus on becoming healthier, fitter and set performance goals.

If you walk 10k steps this week go for 11k next

The physique is a byproduct of the work you put in.

Unfortunately we can’t spot reduce, we can’t chose an area that we want to lose fat from and expect it to go.

If you’re in a deficit you will lose weight, but you have to trust the process.

Do you sweat more in some workouts than others? Check this out

PRESS UP HELP