DWA Fitness

Once you realise that Meal Prepping is more convenient and saves more time than having to buy lunch and cook dinner everyday, you realise how much time youve actually wasted using time as an excuse.

Exercise can also help to increase your productivity throughout the day. So a task that may usually take you an hour might only take 45 mins if you had more energy.

Think about it this way, if you have 5 things to complete by the end of the day but youre tired and unproductive and only get 3 completed, youll say you didnt have time to complete the other 2.

But was it the fact you didnt have time? Or was it just how you spent the time you had?

Theres going to come a time in your life where its too late and you truely wont have time to improve your health.

Dont wait for something bad to happen before you do anything about it.

Its easy to blame genetics or your family history as to the reason why youre overweight or have numorous diseases but the reality is human genetics havent changed a whole lot in the last 60 years.

What has changed dramatically however is how we live our lives.

The world is a very different place to what is was 50-60 years ago.

Job roles have significantly changed with a lot of people choosing office life over manual labour or even preferring home work life than having to commute to work everyday.

The world has evolved to make our lives much more convenient, but is convenience really a good thing?

We drive instead of walk.
We buy ready meals instead of cooking.
We watch instead of read
We shop for produce instead of growing our own
The list goes on....

95% of diseases are lifestyle based and unless you were born with it, nearly all lifestyle diseases are reversible.

Stop blaming other things and start looking at yourself.

Helen lost over 10lbs in 8 weeks just from working out at home! 🏠 📉

During Helens journey we had to deal with the covid pandemic, moving house and country, adapting to a new lifestyle and starting a new career.

It wasnt easy and for a lot of people the thought of starting a lifestyle program when having to deal with all that other stuff on top is usually the main excuse not to start.

Helen actually saw this as an opportunity, as her normal routine was already up in the air it would be easier to adapt to a new one.

We made sure her steps and overall activity was kept high and learned to be more conscious of her food choices. When going through the stresses of life its easy to grab food for convenience and stear off track when you dont have a plan in place.

For those who have a weight loss goal and feel they would be more happy at a specific weight, i guarantee if you had your dream body that youve always wanted to have, you wouldnt care if that meant you weighed 100lbs or 200lbs.

Weight is a tool you can use to monitor progress but its not the only way and shouldnt be the only way you are monitoring your results.

Weighing yourself everyday is a fast track to insanity and can potentially lead to a very unhealthy relationship with food as you see how much your weight fluctuates in 24 hours.

Weight loss wont always be linear but as long as you remain in roughly the same calorie deficit for a consistent period of time, fat will be.

For example you might lose 2lbs of "weight" (consisting of fat, water, sugar) but only 500g of that might be fat loss.

Next week you might only lose 1lb of weight but aslong as you have remained in the same deficit you will still have lost 500g of fat. See the issue?

Your weight will fluctuate constantly throughout the day and on a week by week basis.

Start focusing more on how you look and feel within yourself.
Results go way beyond a number.
The moment you let go of your weight is the moment you will start to understand and enjoy the journey you are on.


-

You lose weight, you gain it back. You lose it again, you gain it back again. Why is that?

Most people look at a diet or weight loss program and the deciding factor is will it help me lose weight?

Very rarely does sustainability go into the decision making process.

As long as you get results thats all you care about.

But you lose the weight, feel like you can relax a bit and slowly but surely old habits return and the weight comes back.

"It doesnt matter ill go back to it next time as it worked for me before"

What sort of mindset is this?

If you arent still following the diet/program now, you need to ask yourself why you stopped in the first place?

The reason you stopped is most likely the same reason you will again the next time around and the time after that.

Stop just looking for a short term solution that will get you results. Yes results are important but if you keep reverting back to old ways whats the point?

Ask yourself the question, is this sustainable? Can i do this for the rest of my life if i had too? Will it work with my social life? Does it provide me the tools to learn how i do this on my own? And finally...if i apply myself will it get me results?

How often do you hear this or even say this yourself?

Motivation comes and goes. If we only ever did things on the days we were motivated, we'd never get anything done.

Sometimes you just have to say F**k it! And do it anyway. More often than not, starting something is what makes you motivated!

So true! 🙌🙌

We can only ever give our best each day. If your tank isnt full, just give everything you got 💯🔋

My client and good friend Alec with a wicked 12 week transformation in time for his holiday 🔥🔥🔥

Over 8kg down in 3 months with a holiday in the middle to contend with too! Main goal here wasnt so much weight loss but more of fat loss and recomp.

Alec has been training for a long time but had been very inconsistent over the last couple. Hed never followed a set meal plan before and didnt have any structure to his workouts so was very much winging it for a while.

Adherence to the plan was key and Alec certainly managed that 👏🏻👏🏻

If you want to learn how you can achieve similar or better results for yourself, send me a DM or click the link in my bio 📲

Its very easy to get discouraged when you set yourself an expectation but fall short.

Its also easy to feel down when you compare your journey and results to other people and it feels like they are way ahead of you.

This is a reminder to celebrate the small wins along the way. You will be more grateful for staying consistent by the end of it and a lot more fulfilled with your results when you appreciate some progress is better than none.

If youve gone from losing no weight over the past few years to suddenly losing 10lbs in 6 months, thats a huge achievement! Thats 10lbs more than what you would have lost if you did nothing at all!

You hear it and see it a lot on social media today. "The 3 best exercises for peachy glutes" or "Top 3 exercises for big arms".

What they often fail to tell you though is how much intensity to apply across how many reps?

For example, if you did what is claimed to be the "best exercise" for only 2 reps with a weight that is 20% of your 1 rep max, then you might aswell try to empty the ocean with a bucket. Youre gonna get no where.

The same with your diet. It doesnt matter what diet you follow, if youre eating too much you arent going to lose weight.

So rather than trying to figure out if you should be doing a bent over row or a seated row whilst humming the lyrics to sweet caroline....
Focus on the principles of muscle growth or fat loss instead.

(Hypertrophy - A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains.)

RESULTS SPEAK 🔊

You have 2 choices. You either Do it or you Dont.

You dont; nothing changes. You go on living your life wishing you could be XYZ wondering what could have been. Or...

You Do; make a change. Your lifestyle improves in many ways, your confident, you enjoy social events, and never look back wondering what could have been.

If you dont invest into yourself today, when will you?

📲 If you want to look your best without having to quit your favourite foods, shoot me a DM or fill out the enquiry form in the bio 🚀

You will never always be motivated to train.
You will never always be motivated to stick to your diet.
You will never always be motivated to go for that walk.

Even top athletes and fitness coaches have days where they just cant be bothered. Trust me, i get those days more than youd think.

But The difference between you getting results and staying where you are has nothing to do with how motivated you are.

The difference is showing up on the days you cant be bothered.
Showing up on the days you feel tired.
Showing up after a long day at work.

The days you stick to the plan when you arent motivated are the days you will look back on and be thankful you did it.

Stop worrying about what you cant control and focus on what you can!



.

5 EASY STEPS TO START LOSING WEIGHT NOW

If youre struggling with where to even start or unsure about what changes you need to make, if any of these steps apply to you then these can make a huge difference to your overall calorie input and expenditure.

Give them a go! 🔥

with the quote of the day.

When people are used to seeing you a certain way a sudden change in your lifestyle can shock others around you. Some will get it. Most wont. Dont feel down when the blind cant share your vision.

Comment YES if your achieving your goals this year? 💯

READ IT & READ IT AGAIN

You wont always feel motivated to train. Some days all you want to do is sink into the sofa and nap. The thought of working out just drains you.

In all honesty, we have those days even after 10 years of training. These days dont go away but what changes is how you approach them.

Some of those workouts you cant be bothered to do end up being the best ones you have!

📲 DM me the word "MOTIVATION " if youre feeling down and need inspiring!



quotes

ARE YOU CONSUMING ENOUGH PROTEIN? 🍗🐟

Your gym gains and overall progress could be really slow as a result of your diet. If youre not eating enough protein for your body you arent supporting the repairing phase and growth will be hindered.

Drop me a DM if you want to know how much protein you should be eating for your body 📲

DWA Fitness | ONLINE FITNESS COACHING on Instagram: "ARE YOU CONSUMING ENOUGH PROTEIN? 🍗🐟 Your gym gains and overall progress could be really slow as a result of your diet. If youre not eating enough protein for your body you arent supporting t DWA Fitness | ONLINE FITNESS COACHING shared a post on Instagram: "ARE YOU CONSUMING ENOUGH PROTEIN? 🍗🐟 Your gym gains and overall progress could be really slow as a result of your diet. If youre not eating enough protein for your body you arent supporting the repairing phase and growth will b...

WHY HAVING BIG GOALS WITHIN FITNESS DOESNT ALWAYS WORK!! ❌️❌️

Having big goals in life is great. The bigger the better i always say, even if they do seem unrealistic.

But when it comes to losing weight, we have our starting point weight and then the goal is typically your ideal weight.

You want to lose 20lbs. So in your head every week is "you must lose 20lbs"

Some weeks you lose 3lbs and some weeks you lose less.

Well if you have never been able to successfully lose 20lbs and sustain it before, it can seem like a huge mountain to climb.

Instead, break it down to weekly goals so the increments seem more attainable, keeping your motivation high and it gives you the opportunity to reward yourself each week rather than just at the end.

DOUBLE TAP IF YOU AGREE 👆🏻👆🏻

HAVE YOU SET YOUR GOALS FOR 2023 YET?

Ive set some pretty big goals for next year and ive already made a huge jump to ensure i start the year off in the best way possible.

Im investing more into myself and my business to gain more knowledge and the right skills so i can deliver the best service possible to you all.

I have a DREAM. Im going to WORK for it. I will ACHIEVE it.

WHAT IS YOUR NEW YEARS RESOLUTION?

This time of year is hard to stay motivated when the days get colder and the evenings get darker.

The thought of going to the gym is a drag and trying to eat healthy when surrounded by treats is not even worth the fight.

I get it.

You should be able to enjoy this time of year with friends and family and not have to worry about the scale number increasing.

But January rolls around and you say your new years resolution is to cut back on XYZ and this is your year to get in shape etc...

How many years have you had the same goal for?

If you have the same goals every year, it means you arent progressing.

Either because you dont have the right knowledge to do it on your own or you havent taken action or both.

If this is you, and you want to lose weight, drop body fat, gain muscle or even just learn how to eat better next year then let me help you.

With the right plan, direction and support, 2023 could be the year you finally take back control of your goals.

With this JANUARY offer you can sign up today with the comfort of knowing that you will already have a plan in place for when the new year rolls around.

🌐 click the link below for more info or comment the word JANUARY below to enquire.

DO YOU WANT GOOD, FAST or CHEAP?

Often when it comes down to choosing a service from a company (in any field), rather than making a results based decision, people get caught up in making a money based decision.

Yes it has to be affordable for you, but how many times have you compared 2 or 3 offers not by whos going to deliver the best service, but by whos the cheapest?

Following on from that.. how many times have you had to then go back to someone else because you didnt get the desired outcome you wanted or were promised?

You cant put a price on your health. If you invest right, youll only need to invest once.



📲 For all coaching enquires please send me a DM or click the link in bio for more info. What are you waiting for?

If you really want to get where you want to in life, you have to be willing to make sacrifices along the way. That could mean giving up certain luxaries or spending time away from friends, unfortunately of which few are willing to do.

Comment below if you are dedicated to achieiving your goals?

WHO AGREES WITH THIS?

Always do what makes you happy. Especially if your trying to better yourself and your life.
Most people are too scared to do their own thing as they are worried what people will say.
Theyre scared of the power you hold over them as you decided to stay in your own lane and not join the queue to mediocrity.

Comment below if youre commited to achieving your own GOALS?

.

UNREAL Transformation from my client Karun!! 🔥🔥

Karun has lost an incredible 45lbs in less than 9 months all while working and living on a cruise ship which makes this an even greater achievement.

It hasnt been all plain sailing but Karun has stuck to the plan and worked his arse off to get to this point. Insane work.

Karun has recently gone on to run a 10k for charity which even just 6 months ago would have been a near impossible task.
Great work mate!

📲 ɪғ ʏᴏᴜ ᴡᴀɴᴛ ᴛᴏ ᴡᴏʀᴋ ᴡɪᴛʜ ᴍᴇ ᴀs ʏᴏᴜʀ ᴄᴏᴀᴄʜ ᴀɴᴅ sᴛᴀʀᴛ ᴍᴀᴋɪɴɢ ʀᴇᴀʟ ᴘʀᴏɢʀᴇss, sᴇɴᴅ ᴍᴇ ᴀ ᴅᴍ ᴏʀ ʜɪᴛ ᴛʜᴇ ʟɪɴᴋ ɪɴ ᴍʏ ʙɪᴏ

WHAT IS YOUR MOTIVATION? 🥇🐶

Everyone is motivated by something different. Many are motivated by the results of success. The medal, trophy, money, fame or in fitness terms, a six pack, big biceps, better health.
Others however are simply afraid of the consiquences of failure. The embarressment, letting people down, damaged ego, or in fitness terms, weight gain, feeling crap, low confidence, poor health.

So when it comes to you trying to achieve your fitness goals, what really motivates you?
If you had to run towards your goal and at the finish line was everything youve always desired, would you run faster by chasing the gold medal or would you run faster with a german shepard chasing you?
Get it??

📲 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐥𝐢𝐤𝐞 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨 𝐨𝐧 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐨𝐫 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐭𝐡𝐞 𝐭𝐞𝐚𝐦, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 "𝐀𝐂𝐇𝐈𝐄𝐕𝐄" 𝐛𝐞𝐥𝐨𝐰

Really happy with the progress has made to get ready for his holiday today. Been a lot of challenges along the way with work and other life comittments taking over at times and also having another holiday break in between too.

5kg down but losing weight wasnt the main goal here so over the weeks this is a nice steady drop as weve managed to retain muscle and completely change body composition.

Post holiday we will re assess whether we push this cut phase further or we go the opposite direction and add tissue over the winter.

📲 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐥𝐢𝐤𝐞 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨 𝐨𝐧 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐨𝐫 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐭𝐡𝐞 𝐭𝐞𝐚𝐦, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 "𝐀𝐂𝐇𝐈𝐄𝐕𝐄" 𝐛𝐞𝐥𝐨𝐰

🔥🔥 AMAZING Transformation from Emma.
Emma worked with us for 4 months and dropped an incredible 24lbs (2st)

We focused on initially changing a few bad habits like changing full sugary drinks for zero calorie / diet drinks instead and this made a huge difference alone.

Long term, Soda's and artificial drinks arent great for your health but to help aid weight loss its an advisable change as your sugar and overall calorie intake will be significantly reduced.

We also put together a structured plan that worked around Emma's busy lifestyle to ensure she could stay on track.

📲 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐥𝐢𝐤𝐞 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐚𝐛𝐨𝐮𝐭 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐨𝐫 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 "𝐀𝐂𝐇𝐈𝐄𝐕𝐄".