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14.01.2022 And in the morning I’m making waffles - Your diet does not need to be boring to lose fat. Gone are the days where you are told to eat broccoli, chicken and rice eryyday allll day because it doesn’t matter what you eat as long as you’re in a calorie deficit you will lose fat. - You decide how you want your calorie deficit to look.... ... - Day 1 = calorie deficit - Or - Day 2 = calorie deficit - Don’t LIVE in restriction as it IS NOT sustainable. Include the things you love in moderation and balance. Sit back, be patient and enjoy process - - - - - - - - - #nutritioncoach #bodytransformation #onlinecoaching #flexibledieting #lifestyle #strengthandconditioning #balance #guiltfree #foodisfuel #wellness #food #fitfam #healthy #nourish See more

14.01.2022 Lets get one thing straight "In order for an adaptation to occur, we need an adequate amount of stress to warrant a response!!" ... This goes for all aspects of life, not just training. To increase our knowledge we need to continuously challenge ourselves or "stress" the brain. Too much and we give up and crumble, to little and its to easy and we don't learn anything. ... Use trying to get a natural tan as an example. In order to get tanned we must expose our body to sunligh...t, if we only give it 5 mins (depending on nationality) we wont get enough sun and therefor very little to no response (tan), look at it at the other end of the spectrum, if you lay out in the sun for 8 hours you will be absolutely cooked, but instead of just making you darker you are now peeling and right back to where you started. Two sides of the spectrum there, and as we know the answer always lies somewhere in the middle, the "sweet spot". ... Training is no different, we need to train to a certain intensity to gain any kind of response from it otherwise we are literally wasting our time. Unfortunately unlike tanning, were all we need to do is lay there, we can still feel like we are "doing enough" in the gym and yet getting no results. We can still put in the same 45 mins doing the exact same program and movements as the person next to you and be getting absolutely no results from it. WHY? Because there is no intensity!! Intensity bring results!!! ... Heres the thing about intensity it is completely individual, that is why we have different weights in the gym and not everyone just squats 100kg for X amount of reps! But intensity doesn't just have to be limited to more weight on the bar it can be managed via more volume (sets & reps), frequency (days in the gym), shorter rest periods and my favourite one Range of Motion. ... Now here is a question for you, if someone can squat 100kg for only a quarter of a rep, then over time drops back to 70kg whilst focussing on range of motion and getting hip crease below the top of knee, to then work their way back up to hitting 100kg at the same depth, have they improved?! ABSO-FUCKINLUTELY!!! See the rest in the comments See more

13.01.2022 Just because you want to lose body fat it doesn’t mean your diet needs to look boring I.e for the next 6 months. - Adherence to a plan requires a non restrictive approach, if of course you want long term success. Enjoy a coffee in the morning? then have a coffee. If you can’t live without your beans on toast then eat the beans on toast. If you’ve had a stressful day at work and need to eat a donut then eat the bloody donut. Don’t waste time and energy thinking about wheth...er or not you should eat the donut just DO IT. Stay accountable by tracking it and then make your day work around the so called devil donut. - What’s the point of living a life without the things you love? Learn to include them so the ‘diet’ you say your on becomes less of a thing you have to do and more of a thing you want to do. You be you!! . . . . . #bodytransformation #onlinecoaching #iifym #flexibledieting #lifestyle #balance #guiltfree #motivation #wellness #healthyhabits #foodisfuel #nourish #health #healthy #longterm #goas #food #mindset #fitness #customisedprograms #personalised #coaching #fitspo #fatloss #nutrition #fitfam #health #lifestylechange #playthelonggame #instafit #mealprep #planning #caloriedeficit #keystonehealthandfitness #startnow #exercise #musclegain #eatrealfood #nutritioncoach See more

10.01.2022 Our client @salvatore_quattroville making all sorts of gains . . . Currently sitting at 6% body fat. . . . Protocol - We are doing moderate carb loading in the final few days of his peak week. His body had become accustomed to 100g of carbs a day per day, if we were then to load 800g for three days, disaster awaits. To avoid this we have increased his carbs by 50g a day. . . . ... Final photo to come . . . . . . . . . . #shredded #strengthandconditioning #fitness #fitfam #strong #muscles #powerlifting #healthy #nutrition #onlinecoaching See more

09.01.2022 Let talk A L C O H O L because let’s face it who doesn’t enjoy a beer or two on a hot summers night? Firstly, what would you rather 3 espresso martini’s or 13 vodka sodas? Would it change your mind if we said the 13 vodka sodas still have less calories than 3 espresso martini’s? Ever wondered why your Pure Blonde Ultra Low carb beer says 1.1g of protein, 1.9g of carbs, 0grams of fat? Because based on our calculations that comes to 12 calories but the l...Continue reading

04.01.2022 DO YOU HAVE THE SILLY SEASON FEVER? - The silly season has arrived which means the beers are tasting better, the advent calendar is already empty and the thought of tracking the entire tray of Christmas cupcakes you consumed at your work Christmas party kinda makes you feel physically sick .... then I am sorry to inform you BUT you have caught the SILLY SEASON FEVER!!! - Now this fever is like no other my prescription is not to rest but in fact to MOVE! Get yourself o...Continue reading

03.01.2022 P R O M O T I O N With the EOFY fast approaching and winter just around the corner, it is certainly not a time to let your health deteriorate. Instead, choose to stay in shape and better yet choose us to help you. We are ready to G R O W our Arc family and have decided to run our famous 8 week ‘NEW B O D Y WHO DIS’ challenge. We are looking for 10 people who want to completely transform there body and L E A R N how to create sustainable habits long term. ... HERE’S WHAT YOU GET: An initial consultation and questionnaire to set goals and a plan of attack to achieve what YOU really want! Virtual Gym Training Programming with a live leaderboard Individualised nutrition and supplement advice to suit your goals Ongoing phone check ins to adjust, tweak or enhance your progress and to help with any struggles along the way to keep you on track Empowerment through education! We don't rely on fad diets or quick fixes. We create long term sustainable transformations. Weekly empowerment tasks to create a positive and healthy mindset. 24/7 email support. A community and support group like no other. If this sounds like something you’re interested in and want more information comment below 'I'M IN' to receive more information