Rockin' Body by Yalowitz

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Post Delts and arms day💪

They say I’d give up…
That I’m not ready for that life…
Guess what…I’m have way there
No stopping now.
Comin in hot April 2023

Pic Cred .n.p
Coach:
Gym:
Clothes:

You are going to focus on these four principles this week and moving forward to lose fat.⁠

Seriously - just these 4.⁠
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You don’t need to worry about supplements, meal timing, cardio, or any other crap. Don’t let any of those get in the way of these 4 principles.
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1) A calorie deficit. Eat less food than you burn. Set your calorie target 🎯 at 12x your bodyweight and monitor your body over the course of two weeks. Stick to that calorie number diligently, if you're seeing results, keep going. If you're not, decrease the number a little.⁠
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2) Aim for protein at 1g per lb of bodyweight. This will help you maintain your calorie deficit. Protein foods 🥩🍗🍳 (not shakes) are quite satiating and will help you stay full. A higher protein diet also has a slightly more thermic effect and will help maintain your muscles while dieting.⁠
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3) Strength training is your best friend during this process 💪 . You don't want to be a skinny mini with no definition and you definitely don't want to be skinny fat. That's where a strength training routine is essential 🏋️‍♀️. Building those curves and definition can't happen with strength training and building muscle.⁠
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4) Equally as important is your rest and recovery. You need sleep to be at your best each day. The more tired you are, the more your workouts suffer, the hungrier you are, the less recovered your muscles are and that makes the process more difficult. Turn off your screens an hour before bed, make sure your room is dark, and aim for 7 hours 😴.⁠
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Think you can crush these four things this week?

Structure breeds freedom. As odd as it may sound, discipline is the key.

Get to bed on time and wake up earlier.
Lift weights AT LEAST twice a week.
And always, no matter what, try to be better today than you were yesterday.

Need help crushing your physique and strength goals? Whether you want to lose weight, build muscle, or simply improve your overall health; I have a program just for you! DM me to schedule a conversation.

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You don’t have to go zero to sixty (or even 25) if you want to lose weight!

Don’t rush.

Some people love cannonballing first into a 3-4 day or even a 5-6 day per week fitness program and a complete overhaul of their nutrition. There is nothing wrong with that, if it is sustainable (they can do it for the rest of their lives).

In my experience these people are the exception. Not the rule.

Some (most) people have to treat it like getting into a pool. Start with the toes. Then slowly get further into the pool.

If you’re not ready to cannonball into the deep end and commit to a fitness and nutrition program, start with the toes.

Go for ONE 30 minute walk per day.

Will this work forever?
NO. Ultimately losing weight is all about energy balance (calories in vs calories out), but adding just ONE 30 minute walk per day is a great start.

Crawl before you walk, walk before you run.
Slow is smooth, smooth is fast.

Hope this helps! If you have questions or would like to work with me feel free to DM me.

A reminder for you today.

Hey!
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If we haven't met, I'm Coach Daniel yalowitz and I own Rockin’ Body by Yalowitz. I help men and women lose body fat, maintain (or build) muscle.
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I was underweight growing up and overweight as a young adult. I was a martial arts athlete, but injured myself and had to step away. Nonetheless, I loved training, getting stronger, faster, and working on my body composition.
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What I didn't expect was that I would find my passion for fitness.
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In 2020 I got my first personal training and nutrition coaching certification, got an internship at the gym, that helped me discover just how much I loved fitness.

Fast forward to 2022 - I have been actively coaching clients both in a gym and out of my garage, but have returned to college to get my degree in exercise science which is taking up so much time.
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I've helped many clients, in different gyms, from 1 on 1, to classes, and bootcamps. Along the way I've taken many more courses and certifications and my passion has developed even further.
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Out of a necessity for change I discovered Online Coaching and Rockin’ Body by Yalowitz was born in 2021!
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Although this journey started out with fitness I have since then learned that the path to real sustainable change is so much deeper than that. I know that the route to change, for each individual, needs to be through a whole health approach.
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Our mission at Rockin’ Body by Yalowitz is to help clients break the cycle of yo-yo dieting, and frustration in the gym.
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I know how this has changed my life, as well as so many others. If you're looking to take your health to the next level send me a DM today to find out how!

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Beginners complicate. Experts simplify.

It’s so easy to over-complicate fitness but unless you’re training for some competitive event, simple is almost always better.

Get into the gym and focus on the main movements: squat, deadlift, upper body press, and upper body pull.

Then make sure you move as much as possible. Walk instead of driving, take the stairs, that kind of stuff.

Finally, don’t think that you have to follow a restrictive and over-complicated diet to get results. Dogmatic approaches are hard to sustain anyway. Focus on lots of veggies and lean protein and limit carbs to your workouts. Smatter in some healthy fats and eliminate to the best of your abilities overly processed and junk foods and you’re good to go.

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Hey all, I'm building a website for my new program. I'm deciding between three names.

For reference, I work with middle aged woman looking to lose inches off their waist in 60 days. I'm thinking about:

1. Rockin' Body by Yalowitz
2. Lose an Inch, Gain Confidence
3. Dream Body Training

I really want to hear from you- I value your opinions so much! Please comment 1, 2, or 3 below to help me choose what to call my new program!

Also, if you are interested in hearing more about the program when it comes out, type “info” or DM me and I can share more.

Thank you!!!

What a privilege it is to be able to work out.
Isn’t it amazing that we have the opportunity to exercise?

Weight loss can be simple.
Humans complicate it.
Friend to friend...Let me help you!

I'm looking for 5 busy, yet committed women who are ready to...
1. Lose at least 2 inches in their waist
2. Take back their health

in 60 days.

Comment below 👇 or DM 📩 if interested!

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Preach 🙏

Mine is Identity Thief

What's yours?

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Let’s talk about progress in the gym because it ain’t always linear.

Sure, you can increase the amount of weight that you lift. But you can also lift the same weight more times. Both are great.

But there’s so much more to it. Being able to train with less rest, improvements in your mental game, bettering your range of motion, or lifting with a more difficult tempo are all ways to vary and improve.

Friends, I need your help.

I've had a lot of people tell me they are so confused with all the information regarding health and fitness out there. (I feel ya) I'm not perfect and don't have all the answers... but I have a lot of them through experience and training I’ve received. I also have access to many professionals that I align with for knowledge.

Can you vote below and tell me what you would like to see this month?

A) Hormones
B)Fat loss
C) Cravings
D) How to get rid of of toxins?
E) Nutrition
F) Anything workout related (you can add specifics)
G) Other (please specify)

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It's not the bread, pasta, type of butter, meal timing or when to drink your protein shake that matters..
It's:
- Drinking every weekend (or every night)
- Using food for comfort to deal with emotions
- Saying yes to everyone but yourself
- Not planning ahead or prepping your meals
- Having unrealistic weight loss expectations
- Expecting instant results
- Not paying attention to food quality and quantity
- Getting easily distracted with new diets
- Wasting hours on social media
- Not tracking progress properly
- Not moving enough during the day
- Expecting massive results with no effort
- Not taking responsibility for your actions
- Indulging too many times during the week
-Not having enough patience with the process
I can go on and on, but I think you get the point.
Your behavior and habits are the problems. The latest diet and workout is not the fix you're looking for.

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Others may judge. You do you. Keep the focus on what matters.

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Strive for consistency, not perfection. Do the right thing 80-90% of the time and understand that 10-20% of the other time you'll deviate from the plan and THAT'S OK.

This is important because you're more likely to stick with the plan for the long haul if you focus on consistency instead of perfection. You're much less likely to fall off the wagon.

An all or nothing mentality can lead to obsessive relationships with food and exercise. In food, this could lead to eating disorders. It's ok to have a cookie, and a cookie isn't "unhealthy," "unclean," or "bad." It's just a cookie. What makes something unhealthy, food or behavior, is the amount and frequency.👍

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YOUR REAL DOWNFALL IS 𝐓𝐇𝐄 𝐅𝐀𝐂𝐓 𝐓𝐇𝐀𝐓 𝐘𝐎𝐔𝐑 𝐆𝐎𝐀𝐋 𝐈𝐒 𝐓𝐎 '𝐋𝐎𝐒𝐄 𝐅𝐀𝐓.’.
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Having a superficial goal of fitting into those jeans you bought before kids or decreasing your body fat percentage doesn't always cut it.⁣
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How many times have you started the process of losing fat but never followed through with it? It’s always something like:
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"I’m travelling too much to follow through with any plan."⁣⁣
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"We have too many house guests over the next few months. I just can’t commit to any plan right now."⁣⁣
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How do you overcome this vicious cycle of starting with the process but then letting other things take priority?⁣⁣
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DIG DEEPER! Losing fat is NOT a good goal to have.
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"𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 𝐬𝐨 𝐈 𝐜𝐚𝐧 𝐟𝐞𝐞𝐥 𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐞 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐛𝐞 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐭𝐨 𝐩𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐦𝐲 grand𝐤𝐢𝐝𝐬," 𝐢𝐬 𝐚 𝐆𝐎𝐎𝐃 𝐆𝐎𝐀𝐋⁣⁣
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"𝐈’ve 𝐡𝐚𝐝 𝐞𝐧𝐨𝐮𝐠𝐡 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐨𝐜𝐭𝐨𝐫'𝐬 𝐯𝐢𝐬𝐢𝐭𝐬 𝐚𝐧𝐝 𝐫𝐞𝐚𝐥𝐥𝐲 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐩𝐮𝐭 𝐚 𝐬𝐭𝐨𝐩 𝐭𝐨 𝐦𝐲 𝐚𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐦𝐲 𝐥𝐢𝐟𝐞 𝐛𝐚𝐜𝐤 𝐚𝐧𝐝 𝐈 𝐤𝐧𝐨𝐰 𝐢𝐭’𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐛𝐲 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞," 𝐢𝐬 𝐚 𝐆𝐑𝐄𝐀𝐓 𝐆𝐎𝐀𝐋⁣⁣
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𝐀𝐬 𝐬𝐨𝐨𝐧 𝐚𝐬 𝐄𝐌𝐎𝐓𝐈𝐎𝐍𝐒 𝐚𝐫𝐞 𝐚𝐭𝐭𝐚𝐜𝐡𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐨𝐚𝐥 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞, THAT 𝐢𝐬 𝐰𝐡𝐞𝐧 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐡𝐚𝐩𝐩𝐞𝐧𝐬.⁣

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𝗪𝐡𝐚𝐭 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐫𝐞𝐚𝐥 𝐠𝐨𝐚𝐥 𝐧𝐨𝐰? 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰!⁣👍

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What madness is going to happen today?

Stop wasting your money on needless supplements. Get the basics down first. They work better anyway.

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FAT LOSS WITHOUT EXERCISE?
Seems like the easy way out? Right? And sure it is definitely possible.⁣⁣

⁣We always have the tendency to look for the easiest, quickest solutions --- especially when it comes to losing fat --- it’s just human nature.
This is why there is a multi-million dollar industry selling detox teas, fat loss pills, waist trainers, and diet supplements. They have been able to profit off of this desperate and impatient human behavior towards fat loss.⁣

Of course, you can lose fat without exercise --- not by utilizing all the ridiculous pills and replacements available out there, but simply by creating a calorie deficit plan.

Diet is the most important factor to fat loss. You’ve probably heard it 1 million times, and it’s absolutely true.⁣

But eating in a deficit every day is actually pretty hard. If you can create a further deficit by working out it will aid in your fat loss. Plus, exercise has soooo many health benefits beyond weight loss. Benefits like --- reducing risk of injury; getting stronger; building lean muscle; improved mental health; increased metabolism; etc.⁣⁣⁣
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𝘍𝘰𝘳 𝘣𝘦𝘴𝘵 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘢𝘯𝘥 𝘰𝘱𝘵𝘪𝘮𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢 𝘴𝘭𝘪𝘨𝘩𝘵 𝘤𝘢𝘭𝘰𝘳𝘪𝘤 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘸𝘦𝘢𝘬𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵 (𝘺𝘰𝘶 𝘋𝘖 𝘕𝘖𝘛 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘦𝘯𝘫𝘰𝘺𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘧𝘰𝘰𝘥𝘴 - 𝘯𝘰 𝘧𝘰𝘰𝘥𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘧𝘧 𝘭𝘪𝘮𝘪𝘵s) 𝘢𝘯𝘥 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘢 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘯𝘥 𝘤𝘢𝘳𝘥𝘪𝘰.⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐫𝐞𝐠𝐚𝐫𝐝𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬, 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐌 𝐦𝐞 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰. 𝐇𝐚𝐩𝐩𝐲 𝐭𝐨 𝐚𝐧𝐬𝐰𝐞𝐫! ⁣⁣

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