Sort your fit out

I am getting married abroad soon so I’m on a serious “get beach club” ready shape and these high protein tuna bites have been great for when I’m on the go for a snack! 😋🙌🏻 Really simple to make give them a try and let me know what you think ⬇️✅ Calories for total portion 540 ✅Total protein 64 grams Ingredient 2x can tuna in spring water 2x eggs 2x spring onions, 2x tblp spoons sweetcorn 20g light mayo 15g sriracha. Directions 1️⃣Add into a bowl and mix the Tuna Eggs Spring onion Corn 2️⃣When mix is able to mould make them into pattie sizes of your choice. 3️⃣ And pop in the air fryer for 15 mins 4️⃣ Turn half way and cook till a nice crisp coat has formed. Enjoy 🧑‍🍳

If you’re on a weight loss journey, you may have heard the advice to go to bed hungry in order to lose weight quicker.

While creating a calorie deficit is important for weight loss, it’s crucial to approach this strategy sensibly and prioritise your overall health and well-being 🙌🏻

Going to bed hungry can lead to increased cravings, overeating the next day, and disruptions in your sleep patterns. It can also negatively impact your energy levels, mood, and ability to stick to a healthy eating plan long-term 😫

Instead of depriving yourself of food before bed, focus on eating balanced meals throughout the day and listening to your body’s hunger cues. By fueling your body with nutritious foods and honoring your hunger, you can support your weight loss goals in a sustainable way 📉

If you find yourself feeling hungry before bed, opt for a light and healthy snack like a piece of fruit, a small serving of Greek yogurt, or a handful of nuts. These options can help satisfy your hunger without derailing your progress or leaving you feeling deprived 🙃

Remember, weight loss is a journey that requires patience, consistency, and self-care. By nourishing your body, practicing mindful eating, and finding a balance that works for you, you can achieve your goals without going to bed hungry. Listen to your body, be kind to yourself, and trust the process. Sweet dreams and happy, healthy weight loss! 🌙💪🍏

Crispy chilli sriracha beef Serves 3 ✅ 460 calories ✅ 37g protein. Ingredients 1x onion, 1x spring onion, 450g less than 5% lean mince, 1x tablespoon olive oil, 2x teaspoon lazy garlic, 1x teaspoon lazy chilli, 1x teaspoon lazy ginger, 110 grams basmati rice (for sauce make two bowls one for cooking and one for dressing) Double up on these next 4 ingredients so you have two bowls of sauce 🙌🏻 4x tablespoons of sriracha sauce, 2x tablespoon of honey, 2x tablespoon of white wine vinegar, 2x tablespoon of light soy sauce, Directions 1. Slice onion & fry in a pan with olive oil till soft 2. Add mince and fry till brown then add garlic, ginger and chilli 3. When brown add 1 of the bowls of sauce to mix 4. Keep stirring the pan till sauce starts to caramelise and meat starts to go crispy 5. Add cooked rice to plate with your crispy chilli beef and use 2nd bowl of sauce for dressing 6. To finish add chopped spring onion and sesame seeds And there you go enjoy 🍽️ let me know how you find it 🤤

Protein Pizza Slice 🍕

✅ 277 cals
✅ 28g protein

Ingredients ⬇️

Carb Lite Wrap
127cals
7 protien

1 tablespoon tomato pure
17cals
1protien

15g Chicken Breast
20 cals
4 protein

Red Peppers 20g
4cals

Reduced Fat Mozzarella 20g
30 cals
4 protein

Pepperoni Slice x2
30cal
1 protein

Eatlean Grated Cheese 30gram
50 cals
11 protein

Let me know if you have a go at making this at home 🧑‍🍳⬇️

Hey, you have seen the programme but you’re unsure if it’s for you? Take a look of this video & see why the sort your fit out programme can help you achieve life changing results.

👇🏽👇🏽👇🏽

✅Once joined download the app from all app stores
✅ Select your goals then create and personalise your profile to the sections that will motivate you most.
✅11 live and interactive classes a week.
✅ 100s of pre-recorded on demand express 10/15/20/30 min workouts on the app for you to train anytime anywhere.
✅Weekly weight in with progress graph.
✅Tracking tools to make sure you’re winning 24/7
✅Before and after photos / measurements
✅100s of recipes in our syfo recipe books for meal inspo
✅Members only community page
✅Daily emails and education to help understand the process and keep you motivated

All this for 6 weeks is JUST £45 and you get an extra week free at the end to catch up any workouts you may have missed.

Sign up now to join the new programme that starts next Monday April 15th.

www.sortyourfitout.com

Gay math 🤣🏳️‍🌈➕🟰

Is when you realise how much of a bargain something is compared to other things you spend on…

So you get it thinking it’s practically free 😂😂

1x Medium coconut latte £4.45
5x a week £22.15
6x weeks £133.50

WOW syfo is now looking a full on bargain for 6 weeks everything you get just £45 that’s £88.50 cheaper than your daily coffee for 6 weeks 🙌🏻

Sign-up is now OPEN for the next programme starting Monday 15th April >>> https://sortyourfitout.com/sign-up

We’ve all heard that 10K steps a day but why are steps so important 🤔
Just look at these 5 surprising growth benefits just from walking 🚶

1️⃣ Counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. Among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2️⃣ Helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3️⃣ Reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4️⃣ Eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5️⃣ Boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Calorie comparison - can you believe it? 👀

Before you all kick off I am not saying go get McDonald’s but believe it or not a hell of a lot of people go for the fast food fix and this is for them, to show volume comparisons! 😱

It is so easy when you’re in a rush and have no time to cook and the kids are kicking off to just grab a maccies because you want easy, on the go convenience.

You then justify it with but I’ve only had breakfast, no lunch or snacks etc 🤔

But, when you look at this large Big Mac meal on nutra check says it’s just over 1150 calories

Then

You have the “omg I couldn’t eat that much in a day that’s loads.”

M&S count on us low calorie meals and some fruit for the same calories as a Big Mac meal you get

✅ A pizza
✅ A chicken arabiata pasta
✅ Thai green curry and rice
✅ Apple
✅ Tangerine

This is where I always say work smart not hard!
We all have temptations and moments of weakness but if you’re on a fat loss journey you need to be accountable and it helps to be aware of calories in foods that can be fu***ng you up 💪🏻

This week is protein week on the syfo programme and it’s importance when on a fatloss journey 🙌🏻📈

It’s funny the myths out there that I get asked “are they true?” so it’s time to clear it up 🤔

1️⃣ I’ve heard I have to have protien straight after my workout

Truth - Research suggests that the overall daily protein intake and distribution throughout the day is more important than consuming protein immediately post-workout.

It is still beneficial to consume protein within a few hours of a workout to support muscle repair and growth, but the timing can be flexible based on individual preferences and schedules. As long as you meet your total daily protein needs, you can consume protein at any time of the day and still see the benefits of muscle recovery and growth.

2️⃣ I thought protein is just for bodybuilders ?

Truth - It is essential for muscle growth and repair. However, protein is important for everyone, not just bodybuilders. It is a macronutrient that is necessary for overall health and is important for various bodily functions, such as building and repairing tissues, producing enzymes and hormones, and supporting the immune system. It is important to consume an adequate amount of protein in your diet to support your body’s overall health and well-being.

3️⃣ I’ve heard protein powders are really expensive

Truth - there’s so many different products of protein out there that are all different prices

If you’re on a budget there are lower prices options available get down your local home bargains and you’ll see there’s very affordable options out there

4️⃣ Protien is a magic supplement that will make me magically grow muscle

Truth - In order to effectively build muscle, it is important to consume an adequate amount of protein in conjunction with a balanced diet and regular exercise.

Calorie comparison - can you believe it? 👀

Trying to lose weight but your confused 🤔

‘I don’t eat that much really?’

It may feel like you don’t eat much but look at this!

Could your daily tea breaks in work be the reason ?

A cuppa with a few biscuits twice a day has the same calories ☕️🍪

Vs

‘Wow that’s loads of food I couldn’t eat all that’

✅40g bowl porridge with 10g peanut butter

✅1 thin with a scrambled egg and 10g lurpack

✅A apple and a tangerine

✅And a bottle of water

If it feels like you’re not eating much, then it’s likely that you’re not eating enough whole foods that help keep you feeling fuller for longer.

I think the scales are a great way to track progress over a period of time…

But

They’re not the only way to see progress and there’s a million reasons the scales can fluctuate week to week 📈

On syfo we celebrate NSVs (Non-Scales Victory’s) 💪🏻

So the things like when;

✅ your clothes fit better
✅ you have gained confidence
✅ muscle gain
✅ less stressed
✅ sleeping better

All these things are huge achievements in improvement towards your overall well-being so remember if you’re with me on this programme now it’s not all about the scales we celebrate it all 🙌🏻🥳

We all have excuses when it comes to why we haven’t done or achieved something 🙃

BUT

That’s all they are …… Excuses.

If you want something enough and you really want it, you drop the excuses and you find a way to make it happen 🙌🏻

I just want to remind you, one day you’re not going to be here!

The rest of your life starts now! 🎉

You have a opportunity now to change, to achieve, to become who you want to be!

BUT

You need to drop the excuses and be accountable for you!

Sortyourfitout programme has helped guide and support 1000s of people take back control of their habits and achieve amazing results and KEEP THEM! 💯

🚨SIGN UP FOR MY NEXT SYFO PROGRAMME CLOSES 5PM THIS SUNDAY🚨>>> https://sortyourfitout.com/sign-up

Have your jeans developed a superpower? 🦸🏻👖

Have they become shrink-ray activated or something because they’ve magically decided to reduce their size while hanging in your wardrobe?

Now, I don’t know about you, but I’m not about to let a pair of sassy jeans steal my confidence! Nope, not today, So, I’ve decided to take on the ultimate revenge mission and get fit like never before! 💪🔥

I mean, let’s be real, who needs to waste money on a new wardrobe when we can transform our bodies instead? Just imagine the feeling of sliding effortlessly into those once-impossible-to-button pants and strutting around like a Victoria secret model! 🕺💃

So, let’s turn this hilarious jean situation into our greatest motivation. Let’s workout, move more and sortyourfitout!
We can turn this shrink-ray incident into an epic journey of self-improvement, one squat and burpee at a time! 🏃‍♀️🏋️‍♂️

Remember, when life gives you jeans that don’t fit, make it your mission to make them fit! Let’s show those denim devils who’s boss and prove that nothing can stop us from achieving our fitness goals. Together, we’ll be a force to be reckoned with. Ready, set, go get back in those jeans 💪😄

Step Up Your Game🚶‍♀️🚶‍♂️

Did you know that taking your daily steps can lead to some amazing benefits for your well-being?

The winters here for another 10 weeks so let’s drop the excuses prepare for the conditions and;

1️⃣Boost your mood

2️⃣Increase fitness / heart health

3️⃣Burn calories

4️⃣Clear your mind

5️⃣De-stress

I’m just here now telling you it is ok to hit the cookie jar! 🍪

These taste AMAZING you won’t believe it’s just banana, porridge and peanut butter 😍 They’re full of goodness meaning much better for you than a shop bought cookies.

✅Recipes makes 8 cookies
✅Approx 80 cals per cookie

Ingredient
➡️2 x mashed up ripe bananas
➡️65g of porridge oats
➡️1 tablespoons peanut butter
➡️4 or 5 dark chocolate chips per cookie

Directions

1. Pre heat oven 200 degrees

2. Mash your bananas and add In the oats and peanut butter

3. Mix them all together thoroughly

4. Line a baking tray with grease proof paper and make your 8 even cookies

5. Pop in the over for around 15 mins keep an eye on them and take out when golden brown

ENJOY ☺️