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Matt Creevey

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24.01.2022 STRETCH OR STRENGTHEN WHEN WE FEEL TIGHT? - Follow @_mrcfitness_ #mrcfitness - Hey Coach, my hips are really tight and I’ve been trying to stretch them for ages but they’re not getting any better ... Does this sound like you? Have you tried stretching out that sore, tight muscle for ages but still seeing no progress? Then it’s best to look at strengthening the muscles that aren’t doing their part! FIND OUT YOUR WEAKNESS & STRENGTHEN IT! There could be an indication to say that there’s a muscle that is weak that’s not being active during a particular movement (in which your tight muscle is involved in). Find this muscle, attack the weakness with strengthening & I guarantee you that you’ll feel more stable & you won’t feel that tightness anymore IF THIS HAS HELPED, SHARE THIS AROUND & LEAVE A COMMENT DOWN BELOW WHAT YOU THINK

09.01.2022 WHAT TO DO AFTER BINGE EATING - Follow @_mrcfitness_ #mrcfitness - MATT! I binged on the weekend What do I do!?!? ... @cartergood coming in with facts! Did you binge? read this... First thing > Stop saying I binged. Stop saying you need to recover the next day. It might seem harmless, but it does nothing other than create a negative mindset around eating. Truth is, one day (or even a few days) of bingeing isn’t going to dramatically derail your progress. Sure, it might set you back a bit, but it’s not going to undo months ‘n’ months of hard work. If you find yourself overeating one day planned or unplanned don’t get down on yourself. All you did was eat a bit more than usual... And all you have to do the next day is get back on track. You don’t need to recover or fix or punish yourself for living life. Acknowledge it Learn from it Get back on track #cartergood #weightloss #losingweight #bingeeating #binge #overeating #diet #dieter #dieting #cheatmeal #fatloss #fatlossjourney #weightlossjourney #healthymindset #healthyhabits #fitspo #fitness #calories #caloriedeficit #weightlossdiet #weightlosscoach #fitnesscoach #fatlosscoach #dietcoach

06.01.2022 DO’S & DON’TS TO EATING HEALTHY - Follow @_mrcfitness_ #mrcfitness - Coach Matt! I need to ask you something... what can I do to start eating healthy?... Does this sound like you? Then give this post a read! Credit to: @personaltrainer_turo I am sure you have heard that you should eat more good foods and less bad foods. You hear that eating low carbs is the only option to lose weight. Leaving all sugar away. Eating just natural products. Just to name a few. That is where most meal plans fail. What? Let me explain. THERE IS NO SINGLE FOOD WHAT IS GOOD FOOD OR NO SINGLE FOOD WHAT IS BAD FOR WEIGHT LOSS Weight loss, or fat loss as I like to call it, is a end result of how much energy you take in vs. how much energy you use. To lose fat, you need to burn more energy than you eat or drink. It is called calorie deficit. It works also other ways, if you eat more than you burn you will gain weight. (a calorie surplus). Simple. Everything you put in your mouth has a calorie count. Even the healthiest foods. If somebody is telling you that calories don't count, you just need to eat healthy, they are unfortunately wrong. I eat healthy but I can't lose weight. Do you know how many calories you are eating? No idea.. Typical conversation with a client. Even if you are eating healthy, calories always count whether they come from fruits or burgers, calorie is calorie. And if you eat too many you will gain weight. Latest researches show that it is possible to lose weight even eating only fast food until you stay in a calorie deficit. It will be harder because you will have more hunger but it is possible. It just shows that there is no such a thing like good food or bad food. You should never avoid single food. Until your calories are under control, you can eat what you want. No single food will make you fat.

05.01.2022 WHY YOU’RE STRUGGLING TO LOSE WEIGHT - Follow @_mrcfitness_ #mrcfitness -... Yo, Coach! I feel like I’ve been trying to lose weight for ages but still...no luck Does this sound like you? Then I may know the reason as to as why you’re struggling to lose weight... 1 YOU’RE NOT ‘REALLY’ IN A CALORIE DEFICIT A calorie deficit is the only way to lose weight... you might blame your *slow* metabolism, or even your *bad* genetics...but, unfortunately, that’s not the case. You might ‘think’ you’re in a cal deficit, but you might missing to track a few things or just assuming that you’re in a deficit either way. 2 YOU’RE BEING TOO IMPATIENT RESULTS TAKE TIME!! Remember, we want to try and aim for sustainability. You want to be able to enjoy your healthy lifestyle & stick to it for as long as you can. Be patient, it’s a process... don’t get caught up in believing in quick fixes! 3 YOU HAVEN’T TRACKED YOUR CALORIES Tracking your cals is a good starting point. Do you have to do it forever? Nope... but it’s a good way to see how much you eat in a day & a great way to experiment with what works & what doesn’t work for you. Try doing this for a few weeks to see how you progress! 4 YOU’RE JUST ‘WINGING IT’ This just comes down to a lack of consistency and not having a set out plan. You can plan it out yourself! Do a little bit of meal prepping and see how much easier it is to stay on track! IF THIS HAS HELPED, SHARE THIS AROUND & LEAVE A COMMENT DOWN BELOW WHAT YOU THINK

05.01.2022 TIPS FOR SHIFT WORKERS - Follow @_mrcfitness_ #mrcfitness - Coach Matt, I’m a shift worker & I struggle to stay on track with my diet and training...what do I do? ... Who else is a Shift Worker??? If you’re a shift worker struggling to find some consistency with your diet and training, then I’ve got you covered 1 PLAN YOUR DAY AHEAD This could be as small as; - Water Breaks - Timing meals - Workout time - Mobility routine Put some alarms on your phone to even help with this process! This helps with accountability & overall consistency 2 HAVE BIGGER MEALS I don’t mean Eat more food I mean, Have bigger portions but fewer meals. This helps with getting in enough energy you need for your day. Also helps when you don’t have much time ahead 3 MEAL PREP YOUR FOODS ON YOUR DAY’S OFF Again, this helps with accountability and it relieves the stress of having to try and cook/prepare your meals when you don’t have time. 4 ACTIVATION & MOBILITY DRILLS BEFORE WORK I know a lot of shift workers that are always on their feet & moving quite regularly. Some simple, yet effective, activation & mobility drills before you start off your day is a great way to set yourself up for your body to move at its best (without the risk of injury). Get yourself moving better! I’d recommend performing some Core & Glute Activation drills aswell as some Mobility exercises that you feel you need work on. IF THIS HAS HELPED, SHARE THIS AROUND & LEAVE A COMMENT DOWN BELOW WHAT YOU THINK