Lying Scale Weight

Scale weight not where you want it to be? ⤵ 

–

Reasons your scale weight may be higher:

💩 🚽 – Yes it will make a difference to your weight…sometimes quite dramatically 

🕑 🥘 Meal timing – you simply have more food in your gut because you ate later. 

🗻 Salt (Sodium) – higher amounts of salt will mean you hold on to more water. 

😤 Stress – again water retention. More stress, means more cortisol, means more water. 

👱🏻‍♀Hormones 👀 Ladies it’s completely normal for your scale weight to go UP when you’re on your period (stress response and hormones)

😴 Lazy – be honest with yourself. Have you just become less active?

📝 🥘 Food tracking – Have you been picking and not tracking? 🕵🏻‍♂ Have you miscalculated? Have you introduced new foods that aren’t labeled correctly?

–

#foodtracking #weightloss #fatloss #iifym #weightwatchers

Leg day ✅ Last leg day till Monday 

Why the last one till Monday?

It’s always a good idea even for men’s physique competitors to not train legs to close to your competition.

❤️ Blood pooling in the legs so definition will be better.

😤 Cortisol will be lower, training legs taxes your CNS so you will produce cortisol and hold water.

💪🏻 Flexing the muscle will be easier to hold for a long period on stage of your showing your legs.

–

Throwback Perspective

Throwback Thursday – Perspective 👀 –

Picture on left: 18th December 2016 (Bulking – Justifying unnecessary calories)

Picture on right: 20th July 2017 (3.5 weeks out – Tracking a caloric deficit)

–

👓👁 PERSECUTIVE

🔻 During my “Bulk,Gain,Improvement season” I remember thinking that I was now healthier and when I looked back at my competition picture I would think:

▪️That’s was unhealthy (it is)

▪️Now I can eat everything because I went through that. (Last prep I didn’t use IFFYM properly)

▪️Any fat gain was ignored

–

🔻Now I’m on competition prep I look back 🔙 to my “off season” and think:

▪️I was to fat

▪️I should have tracked my off season

▪️I was strong

–

🔹So my round up thoughts on this long post are that:

🔸Your current condition will affect your perspective MASSIVELY.

🔸A healthy physique is somewhere in the middle of these two pictures.

🔸 Having a break from tracking is important but next season I will have more structure.

–

FAT LOSS EXPOSED

Time to be honest with you guys! 😶 Okay real talk now, I’ve had a lot of messages asking how I can lose weight and still have icecream and chocolate everyday. It’s all about Carb cycling…no wait…it’s detox tea….actually….it’s fat burners….no…HIIT training…NO NO NO NO!!

–

–

It’s so so so so much simpler than all that BS

Think of weight lose your body is a car 🚗 but with 2 energy sources Petrol ⛽️ which is going to represent food and Electricity ⚡️which is fat.

–

–

So your going to drive 100 miles and you put 100 miles worth of petrol ⛽️ in.

What’s going to happen? You’ll reach 100 miles and not touch the 2nd energy source, fine – this is maintenance eating the same as you put out.

–

–

Drive 100 miles with 90 miles worth of petrol, you have to use 10 miles of electricity ⚡️- this is weight loss from less food.

–

–

Drive 110 miles on 100 miles worth of petrol ⛽️ you have to used 10 miles worth of electricity ⚡️- this is weight loss through activity.

–

–

Drive 110 miles on 90 miles worth of petrol ⛽️ , you have to use 20 miles of electricity ⚡️ – this is weight loss from activity and less food.

–

–

At the end of the day it’s calories in VS calories out. If you want to enjoy something do!

–

–

Key pointers 🔑

🥘 Less food I mean less calories – this doesn’t mean you have to be hungry or eat less or even eliminate your favourite foods – how to do this use a food tracker @myfitnesspal is my go to.

🏃🏻 More activity – this isn’t just hours of pointless cardio or magical HIIT training, walk to work, sit down less, just move more.
Additional points 📝
💪🏻 To avoid muscle wastage – have enough protein 1g to 1-1.5lb of body weight is recommended.
😊 Health hormones – Fats are just as important as anything else (often very tasty 😋 to) fats will keep hormones regular and at a healthy level. This varies for the person but I would say no less than 35 for women no less than 45 for men ( don’t go by that though it depends of several factors )
💩 Fibre – a very over looked factor in a diet but also very important for a healthy and…regular body. Again everyone is different but I’m sure you can work out how much you need, if your not making a deposit everyday then your not getting enough.
🎂 Sugar – so all carbs are equal? No, anyone that says a poptart and a sweet potato will have the same effect on your body are stupid. Calorie wise if they are the same the weight gain/lose will be the same BUT the effectiveness of how your body will use it is completely different. It’s like burning wood and petrol to stay warm.

Yes okay sometimes you WANT a quick spark of energy (Pre/Post workout) but if your energy levels are up and down all the time and your crashing and feeling crap, your probably having to much.

Sugar isn’t bad! No matter what society says carbs don’t make you fat but excess calories do.

–

–

If you made it this far through the post, firstly thank you 😊 respect! ✊🏻 secondly drop a like and comment if you found this helpful….how about hitting that Follow 🤝 button to! Lots more good stuff coming!

😄🤙🏻

Dropping weight on a refeed!

Update on my situation I’ve been on 500g of carbs Monday-Wednesday this morning I woke up 0.8kg ⬇️ down.

–

🤷🏼‍♂️ How and why?

–

Is it fat loss? – it could be but unlikely, if you eat more you tend to subconscious move more and lift more so you could have a higher output.

Chills 😎 – your enjoying more food so your probably relaxing more and stress levels decreasing also helps your body release some water retention.

Zzz 😴- carbs make you sleep better, again this is good for your body so it will release some water.

Fibre 💩- more food generally means more fibre. Fibre itself will make you add weight (not fat!!!) but it’s the consequence of more fibre…you can figure it out 🚽

–

#refeed #fatloss #weightloss

Fitness Nanny?

In my years of being a personal trainer I have come across a variety of different clients and situations, from Kidney replacement surgery to Working 70 hour weeks.

Some situations need more than just a 1-2 hours a day or training and nutrition guidance. Which is where I this “Fitness Nannying” service. This is where I stay in my clients accommodation or get to their homes early so I can take them through their workouts and prepare theirs meals.

I start off with establishing their goals and commitments, weather thats to long hours in work, commitments to activities and hobbies, family and friends or all of the above.

Next, their routine. Working out if it needs to be adjusted, streamlined or just organised better.

I then prepare and plan the meals that fit in conjunction to there goals and lifestyle. For example if my client a little amount of time in the morning a smoothie that they can take with them on there morning commute might be better than a meal.

My famous morning omelettes

Immune boosting smoothie

Protein pancakes

I make sure that I include a variety of training methods and equipment to keep the sessions entertaining and different each time. The sessions can also be taken anywhere from home gyms to the local park.

Also as a Nanny I undertake chores and responsibilities around the house/apartment e.g Cleaning, Walking dogs, Laundry (all the usual nanny responsibilities).

Thats basically how I became a ‘Fitness Nanny” I can tell you its a very rewarding job, taking anyone through their fitness journey and seeing their progress develop and there self confidence increase is extremely rewarding, but living with that person for family is just that bit more personal which amplifies that rewarding feeling.

Fear of failure

i think this is something we can all relate to. We’ve all have those times but we don’t do something because we’re scared of not succeeding I’m here to tell you guys that fear is such a powerful driver such a powerful motivator that those things that you feel well actually help you become a better person a better version of yourself. Things that we fear in life I’m not just things that are stupid for things that are reckless but also things which we want to strive for like maybe it’s a job promotion and you feel the failure you feel the feeling of rejection. But behind every fear is the person we want to be which is a quote from of Greg Plitt, and you saw right when you said this he has been a massive motivation for many people in the fitness industry but there’s so much more than just a fitness aspect of fear and the fitness aspects of failure we can go to failure sets and wraps in exercises but also there’s another site where before talking about business you Talk about family talk about relationships all of these things have so much potential behind but if you don’t go out and pursue the potential because you’re holding yourself back from fear of failure in this so much more she could be.

I got into fitness because I wanted to become best version of myself, whether that was in mindset or physique I just wanted to better myself. If I started out by thinking of you I might not be on to better my physique or I might not be able to better my mindset then that fear of failure would be in my head and I’ll be holding me back. I quickly figured out that fear once you think about it and you keep thinking about it just become stronger and stronger. Is the savers when you go for doing the bungee jump and you standing on the side ready to jump and then you stop, as soon as you stop that’s when fear starts taking over you, that fear starts to grow and digests through your whole body then you get will point where your body is completely stuck in that position you cannot move. But if you do just calling not for the ballot jumped you would not have that fear. You have to be bold about it you have to push yourself into the next step have to go with confidence and coming with a purpose. If you let the fear of failure consume you will end up doing anything you’ll just be that which you been same as every person walking round street doing the same job 9-to-5 just living for the weekends.

I hope you guys enjoyed this and the typing is okay did this on dictation so the spelling in Wording it maybe a little bit wrong but I hope you enjoyed all the same and have a great week #mondaymotivation

9 days out! Rest day

So at this stage the “rest day” has become more of a “Arms, abs, calf and cardio day” 😅 it has become a day for me to work on my weak point like my calfs and get in a good pump, burn some calories and generally just have workout.

At the moment I’m still running a legs, push, pull split and I still train triceps after push days and biceps after pull days, adding this arm day just means I can focus a little more on the main muscle groups like chest, back, shoulders, traps.

Current condition I’m very happy with I just hope I can present this package as best as possible and not mess anything up in these 9 days. Coaching myself and not having someone to ask the opinion of can be difficult. But I don’t have the accessibility or money to have a coach so I’m in this on my own and I’m just relying on social media to keep me on track which is irronic because normally the people on social media either hate you or don’t both commenting so 👍🏻 thank you all for the support! 

11 days out – UKDFAB

So I know I haven’t been so consistent with uploads, sorry for that! I’ve been so focused on this prep! It means a lot to me at the moment! If you want regular updates everyday follow me on Instagram, twitter and Facebook – @7030fitness

Prep is has been tough! Mentally I have been so focused and my mind has been on just one things that I haven’t actually noticed how tough it has been, which is a good thing. 

My body has responded well and I’m happier with the package I’m bringing this time (already at 11 days out) 

My training has been consistent, my diet has been to the gram and I can say I don’t think I can do anything more! 

There have been horrible workouts and low days but over all I’ve been fairly monotone through the last 3 weeks. 

The discipline and mindset of that is paying off and I am happy with the results. I just hope the judges are as well! 

My one peice of advice to anyone thinking of competing is set the goal to achieve the best version on yourself! Don’t try to compare yourself to other competitors or physique, it’s you and you alone! 

Stay strong and focused!

Love you guys! 

24 days out – leg day

24 days can’t come quick enough I’m feeling this prep so hard. My focus on my workouts is laser sharp and my food is on point! Been on low carbs since Monday and I’m really feeling it!

My condition is coming in well, still holding onto a bit of water because I am still trying to satisfy some craving with some artificial zero cal crap, but at this point that doesn’t matter I’ll start cutting that all out in time, probably round 2 week mark.

Today’s leg day was HARD! It look a lot of focus and mind set to keep going! Preworkout helped as well! 

A lot of things that would make a lot of people quit has happened in my personal life. I’m using this prep more as a distraction and allowing it to consume all my focus so I don’t get into a dark place.

The gym has been and always will always be my safe place. My comfort blanket. 

Having gone through so difficult times in the past and that’s were my love for lifting weights and blocking out the world really came from. 

A lot of people don’t understand this, they don’t see the gym as a place of realisation, focus and challenge. Instead people look at it as a chore, a nessasary torture. But this is therapy, meditation and progression.