Marty Mchugh Fitness in Adelaide, South Australia | Sportsperson

Marty Mchugh Fitness

Locality: Adelaide, South Australia

Phone: +61 466 672 834

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• Medical and health
• Fitness trainer
• Sportsperson

19.01.2022 Stop comparing yourself to others! The only thing matters are you happy & healthy! Are you pushing to become the best version of yourself!... Everything else is just noise & distraction. Too many times I see people disheartened or distracted but others results or methods. Focus on what works for you. OPTIMAL means what you can continuously do. Your needs, you’re time, your lifestyle is different and therefor you need to personalise your approach to it Contact me now to have a personalised approach to get you the results you want & become the ultimate version of yourself in 2022

12.01.2022 SETTING CALORIC INTAKE FOR YOUR GOALS This #graph helps explain the different #energy required based on your goals. 1. CALORIC SURPLUS or excess of energy. This is required for anyone who is looking for optimal #performance or to GAIN WEIGHT. For optimal performance you obviously want to have full energy stores and plenty of #glucose in the blood for high intensity efforts.... This is the same for GAINING weight/muscle. Tissue can’t just appear on your body without both #excess of energy to build that #tissue and the necessary building blocks (proteins) to add that muscle you desire. 2. MAINTENANCE or balanced calories in and out. This is what most people are talking about as healthy. Providing your body with enough energy to perform your daily tasks and keep yourself functioning. You are not gaining or losing weight, you are comfortable, not hungry and not lacking energy. 3. CALORIC DEFICIT Weight loss or energy deficit. This is what most people refer to as Dieting. Essentially consuming less energy than they need each day to force the body to take from reserve energy stores (body fat). This can leave you feeling hungry and lacking some energy...which is a normal part of the FAT LOSS process. Now obviously the further you push into extremes of a caloric SURPLUS or DEFICIT the faster the change in weight. However, the body composition changes won’t be as desirable! Extreme weight loss results in losing muscle mass as well as body fat. Attempts at extreme muscle gain end up in gaining lots of unwanted body fat. A #moderate approach to either works best. YES...That means good old PATIENCE & CONSISTENCY come into play here for #optimal results and body composition. General starting point: Find Maintenance Calories (amount that doesn’t gain or lose weight) TO GAIN WEIGHT/MUSCLE GAIN = Add 10-15% TO LOSE WEIGHT/FAT LOSS = Subtract 20% - - #caloricintake #calories #fatloss#musclegain #weightloss #performance#settingcalories #nutrition #nutritionist#bodyfat #jtperformance #iifym #iifymgirls #flexible dieting

25.12.2021 Structuring your goals around your life. Not trying to alter your life to achieve your goals. Make the big rocks alone your preferences to ultimate be successful

12.12.2021 @samanthagod88 I reached out to Marty about 3 months prior to my wedding after my friend had such successful weight loss following his meal plan and guidance. At the time I only wanted to lose about 4kgs.. When I first met with Marty he talked through balance and how I am able to still incorporate the things I love (Chocolate, spaghetti Bolognese, homemade hamburgers, yiros the list goes on) in to my diet and still be able to lose weight and reach my goal. He answered so ma...ny of my questions on how to understand macros, what types of foods to swap and how you can still eat the things you love within your calorie deficit. This was in the consult and after via text and email. With following his meal plan and his guidance and still being able to eat the things I love, I reached my 4kg target and decided to set a new goal and lost 7kgs. My now husband lost 13kgs following the meal plan I was doing as well. Now I know what I am doing and how these small changes make sure a difference we have incorporated this way of eating ongoing. Thanks so much Marty, this diet is a game changer! Thanks so much for being a great client and asking so many questions. If you want help in 2022 contact me now! @martymchugh_fitness

28.11.2021 Quick & easy meals. Life is very busy with twins, so fast & easy meals are key. This was just a simple meal I threw together for my wife today. Protein- Tuna Carbs - potato ... Fibre - mixed vegetables Flavour - mayonnaise. That’s just as simple as I keep it for most meals. Tick each box & make the day all add up. It’s that simple. If you wanna learn the fast & easy way to health and happiness contact me for your 2022 Client spots. #nutrition #health #food

15.11.2021 Focus on the BIG Rocks. Unfortunately one of the main reasons so many people come to me struggling with nutrition is focusing their time & attention in the wrong areas. Generally they are focusing on specific foods, meal timing, supplements, keto diets etc.... The first step should always be to focus on the ‘big rocks’. The things that offer the biggest reward for the smallest effort. 1. Total calories 2. Protein intake 3. Fibre & micronutrients Then approaching this in a way that fits your lifestyle with foods you enjoy is key , for adherence & long term success. Anyone can follow a boring/ strict meal plan for a short time. Eventually, food cravings, time management etc come into play and ruin it. If you want to start seeing effortless results like all of my other clients, contact me to start focusing on the things that get you results. Not the things that add more stress to your life Nutrition can be easy & enjoyable if you focus on the right things. #nutrition #lifestyle #protein #calories #weightloss #health #flexibledieting #iifymgirls #fibre #macro #nutrioncoach #diet

05.11.2021 Protein Potato Salad, Super Simple Snack. Time is limited for us all, especially as parents. This is a delicious & easy Protein potato salad with 5 ingredients & minimal prep time. Can make it in bulk & heat to serve as needed.... Dieting doesn’t have to be hard or boring. It’s all about using foods you enjoy to hit a daily total that will allow you to reach your goals. Focus on the big rocks & keep it simple #healthysnack #nutrition #food #flexibledieting #weightloss #macros #iifym #protein #mealplan #nutritioncoach #adelaide

22.10.2021 INTERMITTENT FASTING Reduced eating window Helpful to reduce calories Allows for larger meals ... less chance for protein feedings sub optimal for muscle mass & performance. This is one of those hot topics of fads that seems to be getting a lot of attention right now. Personally I find it interesting because I’ve been fasting 16-8 for last 6-7 years now. First off I want to explain it’s nothing magical. There’s no amazing hormonal benefits that some people claim. The fasting period doesn’t make you burn more fat or I cry the % of fat to Muscle you will lose. The main benefit of the fasting protocol is that it reduces the period of time in which you have to eat your calories. This allows for larger meals which may make people feel more satisfied. It also reduces the chances of over eating simply because you have less time to consume calories. Now the negatives are mainly for muscle growth or performance. Going for longer periods without food can effect gym or sports performance if not planned for. Most importantly the biggest downside is that studies show that spreading out your protein feedings is optimal when it comes to muscle growth. By reducing your feeding window, you therefore reduce the amount of protein meals you can fit into one day. ( this can simple be fixed by adding shakes into fasting periods). Overall it can be a VERY useful tool to aid fat loss, especially if you don’t like eating much food in the morning & enjoy your food later in the day. ULTIMATELY the size of your caloric deficit will determine your FATLOSS so that should be number 1 focus. #intermittentfasting #weghtloss #healthyeating #iifym #healthy

11.10.2021 WHAT IS HEALTHY?? - You need to understand that eating healthy doesn’t necessarily = Fat Loss! - The most common statement I hear as a Nutritional Coach is I eat healthy but I’m not losing weight. Does that sound familiar??... - The biggest problem is people don’t understand that healthy & weight loss are not the same thing! - HEALTHY = providing your body with the essential #Macronutrients (protein, fats & carbohydrates) & #Micronutrients (Vitamins & Minerals) for optimal daily functions & maintenance of all the #cells in the human body. - FAT LOSS = eating lower calories then required each day...usually by eating less food in total or choosing foods with lower caloric density. - These two are not mutually exclusive. Some big examples are the idea of healthy fats such as: Avocado Nuts Salmon ...These foods are certainly HEALTHY but are also full of calories because they contain so much fat. - For example: 100g of nuts has 550+ calories compared to broccoli which has 34 calories. - So essentially you can eat 1.6kg of broccoli or 100g of nuts for the SAME energy! Which would fill you up faster?? - So remember...FAT LOSS is calories in vs calories out! Not Healthy vs Unhealthy food. - You can LOSE FAT eating unhealthy foods and you can GAIN FAT eating healthy foods. - Use a SOLUTION for your goal! - #fatloss #caloricdensity #nutritionist #nutrition #weightloss #healthyfood #healthyeating #caloriecomparison #eatclean #macros #healthy #healthyfood #healthylifestyle

05.10.2021 PERSONALISED MEAL PLANS Not getting the body composition results you want? Eating healthy but not seeing the scales budge? ... There’s no need to keep trying and failing on your own! LET ME HELP YOU! You don’t need the next fad diet or fitness craze! You need a plan made JUST FOR YOU, based on proven methods to get you the results you want! MY NUTRITION PLANS are specifically designed to help you achieve your body composition goals and create a better relationship with food. Whats included: Personalised Meal Plan Macronutrients of each meal A plan specifically tailored to your goals Education & guidance on how to adjust & alternate meals for endless variety Macronutrient Goals Tips & Habits to help you stay on track & achieve your goals Take control of your nutrition TODAY! Contact me now to get your very own PERSONALISED MEAL PLAN. @martymchugh_fitness

02.10.2021 Make the diet for your lifestyle. DON’T change your life to fit the diet Instead of trying to change your life around a meal plan. How about getting someone to create a meal plan to work around your lifestyle? That’s exactly what I do.... Focus on the big rocks that get you results & not stress the minute details other coaches try and use to sell their products. Contact me today to get a plan to work around your life & get you the results you desire 3 different ways to hit their goals! 1550-1600 calories 140g protein 20g+ fibre

25.09.2021 NUTRITION CONSULTS Feeling lost about Nutrition? Tried all the diets out there with no success? ... Looking for a sustain or long term approach with real results? Welcome to MARTY’S METHODS I am QUALIFIED to give you the best results possible. My methods are based on the best scientific practices & proven methods l. I don’t only get you RESULTS, but ensure you are empowered with the knowledge to MAINTAIN them. INTRODUCING .....MY NUTRITION CONSULTS Whats included 1. One on one nutritional consult 2. Overview of importance nutritional strategies 3. Analysis & evaluation of current diet 4. Understanding the needs & goals of the client 5. Strategic goals for macronutrients 6. Training advice 7. Adherence techniques 8. Meal & food choices for clients preferences 9. Free Ebooks Available online or in person for all Locations. There is no better time to prioritise your HEALTH and NUTRITION. Bookings are limited - so contact me for a consult TODAY!

15.09.2021 Truly sustainable I always see coaches preaching sustainability & habits, yet these same coaches have new transformation photos every 6 months. If your approach is truly sustainable, if you lead a life filled with healthy habits like you preach, how come you have to lose 8kg over 12 weeks every 6 months?... Doesn’t sound like you’re sustaining a good/ healthy physique. One thing I pride myself on is everyday for my last 5 years of coaching you could ask me: am I happy, lean, strong or healthy? And I would answer yes. I don’t have short term transformations because I don’t remember not having abs. It’s not a brag. It’s just a honest testimate to TRULY sustainable way I live my life and teach my clients. There is no BAD foods. There is no strict rules, you don’t have to give up your social life. Just empowerment & long term health and happiness If you wanna learn more, reach out and message me today @martymchugh_fitness - #sustainable #health #happy #abs #aethetics #nutrition #strengthtraining #legs

06.09.2021 Food & Macronutrients Are you up to date in the world of nutrition? Understanding the value of calories and macros? This is a simple guide to show you what's the major source of macros in common foods. It's not a comprehensive guide but it's a great starting point. It allows you to get an idea some foods are predominantly one macronutrient, whereas others are a combination ... lean meats, poultry & seafoods are predominately proteins for muscle growth and repair Breads, pastas, grains, starchy veggies & sweets are predominantly carbs which provide us with energy to fuel our workouts Oils, cheese & nuts are predominantly fats which are essential for hormone production. Other foods generally are a combination or 2 or even all 3 of the macronutrients. There is nothing wrong with foods that are a combinations it's just harder to make a recommendation on serving sizes and they have a combined macronutrient breakdown. A general rule of thumb on portions is to Aim for: Palm sized portion of Protein Fist sized portion of Carbohydrates Thumb portion of Fats This is obviously just a good starting point and adjusting from there based on your individual goal. For specifics make sure to read your labels on your foods & shoot me a message if you wanna get started with a personalised approach #coach #healthy #food #macros #flexibledieting #nutrition #nutritioncoach #diet #protein #infographic #fitness #fats #veggies See more