WHAT DOES IT TAKE TO GET THE TRANSFORMATION BODY YOU WANT?
Step 1 is raising your standards.
It sound's stupid and simple, but the truth is it's the truth. Turn your should's into must's. Your SHOULD'S only get done when it's convenient for you.
Bute when it's MUST's, and it's challenging to do those people with amazing results still found a way.
+ I should prep my meals, but instead, I'll grab some crappy high-calorie junk food tomorrow.
+ I should go workout
When most people start a diet they go in with the approach of all or nothing. Trying to change too many things at once which lasts a short while until it becomes too overwhelming. Eventually they fall off the wagon until the next time the motivation candle is lit. It appears to be a never ending vicious cycle. What you need to remember is that focusing on LESS helps you achieve MORE. Many research studies have shown that those who focus on changing one habit at a time have an
Why Exercise Makes You Happy Sure, you know exercise is good for you. It keeps your weight in check, makes you stronger and fitter. But did you know that exercise can also make you a happier person? It's true. When you work out and stay active on a regular basis, it's not just a coincidence that you feel less stressed out, less anxious, and generally happier. It releases happy chemicals into your brain. Dopamine, a chemical that plays a role in happiness, is a neurotransmitte
In my opinion the number #1 fat loss tip for most people is drinking more fluids. Dehydration is often confused with hunger 😋 The confusion happens in the hypothalamus, the part of the brain that regulates appetite and hunger. When dehydrated the wires get crossed leading to eating when what you really need is a glass of water. I recommend to start your day off right with a glass of water and aim for 3-5 liters of water evenly spread across the day. The next time you feel hu
Below is an outline of the advice, tips, and tools I teach my clients when setting up their diet. STEP 1 You must be in a calorie deficit. If you're not losing weight, then you're not in a calorie deficit. To find out how many calories you need is a bit of trial and error and depends on a few factors, one being activity levels. Generally, I recommend men start with 2000 calories daily and females 1500 calories daily, then reassess at the end of the week. STEP 2 There's a fant
Albert Einstein quoted that the definition of insanity “Is doing the same thing over and over again, but expecting different results” How many more times are you going to keep attempting that same crash diet losing a large amount of weight in the beginning to then only to put it back on again? I’ve been there myself making all these dieting mistakes many times over, going in with the all or nothing approach only to fall off track and feel fed up & frustrated yet again. I was
DIETING AND SOCIALISING 🍹🍸🥗🍕🍺🎉 When going through a dieting phase, eating out and socializing shouldn't be getting in the way of you losing weight each week. Let me show you how all my clients and I have done it and not missed out on a single moment with family and friends. Firstly, let's start thinking of weight loss across seven days and not just 24 hours. For me, to lose 1-2 pounds at the end of the week, I need to be eating 2500 calories daily, now multiply this by
Sleep is the most underrated fat loss tool, no one seems to mention it enough. 😴😴😴 Many studies have found that people who are sleep-deprived report having an increased appetite. This is caused by the impact of sleep on two important hunger hormones. 1️. Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat. 2️. Leptin is a hormone released from fat cells. It
Protein is the number 1 most important nutrient for building muscle. If you don't get enough through your diet, your health, fitness and body goals are going to suffer. For this reason, people who want to build muscle need to eat a higher amount of protein and lift weights, of course. It's well documented that a higher protein intake helps build muscle and strength. People who want to hold on to muscle they've already built may need to increase their protein intake when losin