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25.01.2022 Ok ladies, this one is for you! Men, you may want to skip past (or have a read to help you better understand us women!) Take a at this infographic by @petersoonfit on MENSTRUATION - HOW IT AFFECTS WEEKLY WEIGHT . By doing this post I hope to empower you through knowledge and put you in complete control. .... Before starting, I want to tell you that this post was inspired by @mcdonaldlyle and his work on female fat loss. He’s recently released a book called The Women’s Book and I highly recommend it. . The scale weight is such a challenge for most women and it’s a psychological barrier that’s extremely challenging to overcome for most. . I think you’ll agree that your weight holds way too much power over you. By understanding your weight and how it fluctuates, I hope this can help you break free. . I won’t argue whether you should weigh yourself or not because there’s not enough space so I’m assuming you will weigh yourself since you’re reading this. . Each week, your weight will change due to water retention. This water retention is a result of your body's shifting hormones and it’s ability to handle sodium. . This is exactly why weighing yourself daily and comparing your weight from day to day is COMPLETELY POINTLESS! Not to mention, the scale doesn’t differentiate weight from MUSCLE, FAT, WATER and other stuff. . Assuming an average 28 days menstrual cycle, this results in the following pattern: . FOLLICULAR PHASE WEEK 1 - Lowest water retention WEEK 2 - High water retention LUTEAL PHASE WEEK 3 - Lower water retention WEEK 4 - Water retention rebounds . If you weigh yourself daily first thing in the morning after going to the toilet and in the same environment and conditions and you plot your weight on a graph, you’ll see a pattern will emerge. . Now there are ways to use your weight to confidently track progress but you must take many things into account for this! More than anything I’d really love you to stop worrying about your weight and how much you’re losing and start focusing on your body composition. . If you liked this post please like and comment and questions Don’t forget to tag a friend. . #fatloss #femalefatloss #weightwatcher #weigh See more

23.01.2022 Good morning and happy #workoutwednesday Who has already got their sweat on this morning? If you haven't, here is a great full body workout for you to try. All you need is a set of dumbbells (but you could just use your bodyweight and still get a great workout) and something to step up onto like a bench or even a coffee table! Complete all exercises one after the other in circuit format only resting when needed! For a harder version start at 20 reps of each exercise, then 15... reps, then 10 reps. And for an easier version (or just quicker workout) complete 15 reps of each exercise, followed by 10 reps, and then 5 reps. Squat Incline push-ups Forward to reverse lunges- alternating sides Alternating bent over row X-over step ups Front squat to arnold press Sumo squat to upright row Tricep dips to toe touch Burpee to squat hold Give this workout a go and let me know how you went. I guarantee you'll work up a great sweat and be huffing and puffing!!! Have a great day See more

22.01.2022 Good morning and happy Monday! Now I know that many of you may have over-indulged over the Mother's Day weekend- but that is okay Life is all about balance and moderation and enjoying ourselves and over-indulging occasionally. BUT the key is to get back on track again ASAP! Don't let the weekend become a week, or 2 or more of over-indulgence. One cheat/treat meal or day or even weekend will not suddenly make you fat- just like one perfect meal, day or weekend won't immediat...ely make you lean! You need to find a happy, healthy and balanced way of eating and exercise that fits your life and your goals without extreme deprivation as that will just make you miserable and is certainly no way to live! Remember 'You are only your next meal away from fat loss and getting back on track!' Now this is great, as that means that all you have to do is make your next meal balanced and you're back on track and working towards your fat loss (or maintenance or muscle gain, etc) goals again. If you have over indulged there are some things you can do to ease some of the bloat and water retention you may be hanging into- Ramp up your water intake to help flush out the extra water you might be hanging onto from excess salt and carb consumption. Get active. Make a plan to get right back into your workouts. Put them in your schedule and make them a priority. Do this from a mindset of wanting to feel great and get back into the swing of things rather than a mindset of trying to work off what you ate over the weekend. Walk and just generally be more active! Move that body Get plenty of sleep! It’s a lot harder to get back on track when you’re fatigued and that fatigue is driving you to eat starchy, sugary foods- hello hunger and stress hormones!!! Base your meals around the 2 P's- Protein and Produce- prioritising lean proteins and fibrous veggies and low sugar fruits like berries . These will fill you up without causing any extra bloat. Happy Monday all See more

16.01.2022 Good morning and happy #motivationmonday Who has started their week off with an energizing workout and healthy, nutritious food? That is the best way to start the day and the week! If you can start the week off on a positive, healthy note it can be easier to continue that on throughout the week. I believe that the more we do to look after our bodies (like exercising, moving more and eating the right foods at the right times) the easier it is to continue on with these positi...ve habits. And that's exactly what they will become- healthy habits that you just do automatically. I actually feel worse and out of balance if I don't move my body everyday (I don't train everyday- but I do move my body everyday!) and eat healthy nutritious food. Who else agrees with me? If we can just be consistently consistent, amazing things will happen and we can achieve our goals Tag a friend who needs to hear this today And if you have any exercise or nutrition questions please ask them below, DM or email me and I'll do my best to help See more

15.01.2022 Good morning and happy Friday Are you struggling with hunger on your quest to losing fat? Well this may help! I this infographic by @sarahdufflifestyleandfitness CHANGE YOUR MINDSET TO MINIMISE FAT LOSS HUNGER -... Experiencing some level of hunger in-between meals while trying to lose fat is totally normal & isn’t anything to worry about, because all it is, is your body signalling that it’s getting low on fuel. - However, if it is a permanent fixture even just after you’ve eaten then you need to take matters into your own hands. Now it could be that the deficit you are on is too extreme at which point you may want to consider using a different strategy. But if your strategy is ok then it’s time to take a cold hard look at the food choices you make. - Yes you could do a Babs & lose weight by choosing to eat as many of your favourite indulgences as you can each day just because you can! I try & drum into my online and in person fat loss clients that just because you can it doesn’t always mean you should. - Your health should be a fundamental part of your fat loss journey, no one should be aiming to lose fat & stay unhealthy or get unhealthier, it should be to lose fat & optimise health as best you can. To help you do this & to keep hunger at a minimum you need to take more of a Betty approach to things. - I hope this post has helped the several people that have in boxed me asking how to deal with hunger. Hell yes enjoy your favourite indulgences but remember they should make up the minority of your intake not the majority. - Any comments or questions? Feel free to TAG or share. See more

14.01.2022 DON’T EAT LESS....EAT RIGHT - The food choices we make each day (and in what quantities) will largely impact how much progress we make on our goals whether they may be fat loss, muscle gain or both at the same time (recomposition). - Additionally, these same food choices will determine how HUNGRY or how FULL we are day to day, and will ultimately affect how we feel, and how sustainable with our nutrition we can be.... - So while you CAN eat anything you want to eat and make progress at the same time, controlling portions and selecting foods that better support your goals is very important! - So, take home message is this... don’t eat less, EAT RIGHT (at least most of the time)! - Like this post?? Comment below! @maxweberfit . . . . . . . . . . . . . . . . #changebeginswithyou #exercise #yummy #iifym #macros #weightlossjourney #mealprep #inspiration #fit #slimmingworld #transformation #wholefoods#junkfood #weightloss #diet #fitnessmotivation #fitness #fitfam #cleaneating#healthylifestyle #healthyfood #healthy #eatclean #lifestyle #health #thenewhealthy #beforeandafter #nicolekatefit #fatloss

13.01.2022 Happy Mother's Day to all you gorgeous mums I truly believe that being a fit and healthy mum leads to being a happy and balanced mum and a fit, healthy and happy family! Who agrees? Tag a fellow fit and healthy mum

12.01.2022 Good morning and #happymonday I’m sure many of you can relate to this and have been or still are yo-yo dieters, too. I know I used to be stuck in this miserable cycle. But there is light at the end of the tunnel if you’re willing to do the work and work through it (no it won’t be easy but it will be worth it!) . Save this post & tag a friend who wants to break the cycle of yo-yo dieting! . THE STORY OF A YO YO DIETER - Are you a Yo Yo Dieter? I was. I would lose weight..., gain some of it back, lose a little, gain it all back, etc. That was my life for so long - Does this sound familiar? This type of cycle is so common. It always starts strong - with the best of intentions. Then the overly restrictive diet kicks in, and some temporary success is had. - A false sense of victory seeps in and the mindset of food restriction becomes worse because it seems to be working. But when life gets stressful, and you indulge a little, then you feel like a total failure because those were all bad foods and you weren’t supposed to have any of them - At that point, the binging starts. You have restricted foods that you love. It’s been so long since you’ve had any, that it now has become impossible to stop eating them, and the shame and guilt sets in. It is yet another failed attempt. - This was a pretty similar path that I followed years. I thought I had to be perfect in order to lose the weight and stay perfect in order to keep it all off. But here’s the thing- dieting isn’t all or nothing, black or white. - Being consistent over time is what truly matters and is what will lead to long term success. Finding a diet that allows for balance will leave you feeling less deprived, less likely to binge, and loving life more. - Be prepared, work hard, and be consistent. The yo-yo ing can end right now. So don’t throw in the towel. If you do get off track, you are always just one meal away from getting right back on. - I hope this is helpful and if I can help you in any way, please let me know . . Thanks for the awesome infographic @susanniebergallfitness . #nutrition #Nutritionbullet, #nutritioncoach, #yoyodieting #yoyodiet See more

08.01.2022 Happy Monday morning! I hope you all had a nice relaxing weekend and are ready for a fantastic week! With Monday often comes a regret and feeling like you've messed up your diet over the weekend. But you've probably done much less damage than you think- the key is to get right back on track now! Here's a great graphic from @aworkoutroutine showing The Myth Of "Messing Up" On Your Diet! - Whenever someone eats more than they were intending to, the first thought they often ha...ve is ... - 1"OH NO!! I messed up my diet!!" - And from there, a common follow-up thought will be ... - 2"Now I've ruined everything and destroyed my progress and gained a ton of fat!" - And from there, the next thought will usually be ... - 3"Since I've already messed up, it doesn't matter if I mess up even more because today is now a lost cause. Time to binge." - And from there, lots of guilt and self-hate will occur. - Now, while there is A TON of stuff wrong with this scenario, the worst is the initial thought that occasionally "messing up" is going to have any truly meaningful negative effect. - Because, as long as you get right back on track with your diet rather than letting a few hundred unintentional calories turn into thousands, or a bad meal turn into a bad day, or a bad day turn into a bad week... NOTHING BAD WILL ACTUALLY HAPPEN. - Don't believe me? I'll prove it. - You'd have to eat (*approximately*) 3500 calories MORE than your maintenance level in order to gain 1 pound of body fat. - So, let's pretend your maintenance level is 2000 calories. You'd have to eat 5500 calories in a single day to even gain 1 teeny-tiny pound of actual fat, let alone the "tons of fat" most people think they gain when eating what is often just a few hundred calories more than they were supposed to. - Which is why the next time you "mess up" and unintentionally overeat, stop yourself in that moment and realize that A) no significant damage has occurred, and B) as long as you get right back on track with your diet instead of letting the above scenario of illogical thoughts play out, you'll probably still end up LOSING FAT this week. See more

04.01.2022 Good morning and happy Monday! Wanna get toned?!!! I get asked this question all the time and heck, I used to ask this same question myself! To help you understand this more, I this infographic by @sarahdufflifestyleandfitness HOW TO GET TONED. - If I am being honest here, the word toned is not a term I have used too much until many of my online coaching clients were using it. So let’s start off by agreeing what toned really means. Toned means visible lean mus...cle definition. - I get messages every single day from people who want to know how to get more lean, and more defined. We could really over complicate this, but let’s keep it simple, shall we? - - You need to build muscle to look toned. So let’s get out there and lift some heavy weight in different rep ranges. Focus on getting stronger. Heavy is a relative term - what is heavy to you may not be heavy to another. Find YOUR heavy and go! - You will want to keep your calories in check and make sure you get enough protein. And please please don’t completely avoid carbs. You want to build some muscle? You gotta have some carbs. Just ensure correct portion control and you may need to experiment to find your unique carb tolerance level- right amount to have you building muscle and feeling great (less hunger and cravings and more energy) but not having you gain fat. Of course, overall calories matter most at the end of the day. - Consistency is probably the most important part of the equation, and it’s the thing I see that is missing most often. For some reason the expectation of perfection still looms out there. Screw perfection - consistency is what will win out - every single time. - What not to do to get toned? - Endless hours of cardio. Hey, if you love cardio, then by all means, do some. Just don’t have cardio become your main focus. Cardio by itself or in lieu of strength training won’t get you the toned muscles you are looking for - Stop doing a ga-zillion crunches every night thinking you will get abs. Hit your nutrition and your strength training hard - That’s how you get abs - Stop severely restricting foods or food groups. Eat a healthy diet that includes protein, carbs and fats. All of 'em. Overall calories and protein rule the roost, but don’t leave the others out. Life is too short to be so restrictive - Time to get toned y’all See more

01.01.2022 Good morning! Sorry I’ve been a bit MIA lately. I’m dealing with some health issues at the moment and really concentrating on that, so haven’t been very active on here. But really hoping to have this all under control soon- I’d better with all the tests, appointments and treatments I’m having! Who’s training today? Here is a great workout for you to try- you'll work your legs, glutes, core, chest and arms with this workout, get your heart rate up and work up a good sweat to...o! You could do each exercise for 40 secs with a 10-20 second rest between exercises, or aim for a rep range of 10-12 reps for each exercise. Double deadlift Walkout to push-up Squat to reverse Lunge Tricep dip with leg curl (this is advanced so just do the triceps dip if you are a beginner) Crossover stepups If you don't have any weights at home this workout could still be done even without dumbbells- just really focus on the movements and do them slow and controlled. Give these a go and let me know what you think Oh and mums if you want to hear what's usually happening whilst I'm working out, turn the sound on- #mumlife - kids playing and arguing and everything else- but you just gotta get it done- even if that means stopping to break up fights and arguments, opening food packets, etc. When they were babies, I would often have to stop my workout several times to breastfeed, change a nappy, etc- the key is just to get it done whatever way you can! See more