People always make mistakes when it comes to tracking their progress. They look at the wrong outcome to define whether they're on the right track and are quick to give up if they don't see the scale moving. The issue is that the scale shouldn't be your indicator of progress, there are plenty of other more accurate ways for you to track your progress.
If you want to increase your calorie expenditure, there's one thing you can do that's very easy to focus on and can give you a good ROI. This method is increasing your daily activity, specifically, your step count. If you can increase your daily steps and add more activity to your day you're going to increase your daily calorie expenditure with little effort.
Pre, Intra and post workout nutrition is something you need to focus on only once you’ve nailed the principles of calorie intake and your protein intake. Worrying about this and thinking it’s going to make any difference to your progress when you haven’t even nailed the basics is like using a water bottle to cool off when you’re sitting in an ice bath. If you have nailed the principles of calorie intake and protein intake then you can start to focus on what matters is pre, intra and post workout...
Today I have another episode of Does it apply to you, and this topic is on training frequency. Many bodybuilders and comp preppers will train seven days a week and even twice a day. Does that mean you have to? If you want to get good results, do you need to do what they do, or can you get away with less?
When you are on social media, you’re always looking at the top 1% of the fitness industry. You then compare yourself and your goals them and it sets you up for failure. The people you’re taking advice from and trying to impliment have different lifestyles to you and you have to think about if what you’re trying to achieve is realistic. Sometimes you have to take a step back and think, is what you’re trying to achieve in line with your lifestyle?...
I've started a new series called does it apply to you? The goal here is to help you understand what you can take from the bodybuilders and the comp preppers and what's a waste of time. There are certain things worth following and certain things that are just a waste of time.
Exercise is more than just going to the gym, and that's something that you forget. Everything you see on social media is involved around the gym, yet exercise expands to so many different areas and you have to find out what type of exercise you enjoy. There's no point trying to force yourself to train five days a week in the gym if you despise it! So here's listen to today's podcast and find out what's good enough for exercise and what to focus on.
It's very easy to get caught up in the day-to-day when it comes to progress. If you had a bad day or a bad week, you can beat yourself up and feel like you're not making any progress, yet when you look at the big picture, you're moving along quite nicely. This is why monthly reminders are good indicators to take a step back and consider how far you've come.
Sleep isn't sexy and it's often given little attention. Yet if you want to improve every single aspect of life, then you damn well better be prioritising it more. Sleep has so many benefits that we tend to disregard and of you want the best results for your overall health, then making sure you get enough sleep is crucial!
Tracking your calories isn't the only way you can lose weight. While I'm a big advocate of tracking to help educate my clients, it doesn't mean that it's for everyone. You can get results by following non-tracking methods, which I want to share in today's podcast.
Cardio, what's it good for? Why should you do it? I'm going to explain everything you need to know about cardio in today's episode and help you understand why it's important and why you should be doing it.
Dieting doesn't have to be as hard as you think. We are told to put a lot of emphasis on certain things, thinking that if you don't do X,Y,Z then your effort is just wasted. Yet the things you are putting emphasis on, most likely are the things that aren't as important. Find out what's worth focusing on and what's not in this week's episode.
Blood pressure is a silent killer, there's no question. Yet it's something a lot of people forget about or don't get it checked. So if you haven't gotten it checked lately, I'd highly recommend you do. Then based on what the results are I've got some tips in order to help you mitigate the effects.
I have decided to start preaching about the good enough gang. The good enough gang is doing something good enough to get the health benefits that you're after. The reason this is important to me is that I don't want people to be consumed by health and fitness, I don't want you to think that you have to obsess about your health every day. I want to share with you that doing good enough is what you need to focus on first and good enough requires less than you think....
The day-one mentality is an excellent way to get out of a mental rut. It's very easy for people to get caught up and think about their behaviours yesterday and get upset if they fall off track. Yet when you change that mentality and not let yesterday effect today's actions, you can get yourself back on track and just focus on today.
So many people get caught up in using the scale as their only measure of progress, and that's an issue. If you are only using the scale weight as your measure of progress, then you're going to be very disappointed on a daily basis. The scale is just a tool in your tool belt, but it's not the only tool you should use to measure progress.
Pre-workouts are such a popular supplement that people take before the gym but are they worth the hype? There are only four evidence-based supplements that you should be taking if your goal is to make the most out of your performance. Two of these are only for the gym, and the others are for the aerobic side of things. Give this podcast a listen to find out about the supplements that are proven to work.
Health and Fitness isn't a six or ten-week program; it's something you want to sustain for the rest of your life. So I want to share with you what that looks like when it comes to keeping the weight off that you've lost while still having balance in your life. You never have to give anything up forever, but your overall lifestyle will have to be modified. You can have your cake and eat it, too, if you do it correctly.
Every single little thing you do daily adds up. Those little habits that you think don't matter, matter a lot. These little habits that we do drive our behaviour and our identity, and we have to take into consideration what those things are. It's not about what you do on one day that counts; it's what you do every single day that adds up.
One thing people underestimate is their environment. We always get caught up in thinking we don't have enough "willpower" or we need to be more disciplined. But what if we didn't have to worry about that so much? What if there was an easier way to avoid temptation and willpower and make the chances of you succeeding a lot higher? This is what I'm covering in today's podcast.
What if I told you there's an easier way to lose fat than to focus on doing cardio. While cardio can help you lose body fat and increase your calorie expenditure, it doesn't mean you're guaranteed to lose body fat. Instead of focusing on just trying to burn calories, you also need to consider your calorie intake.
So it's the start of the year, and you're excited to start getting fit and healthy. The issue is that 80% of people fail their new years resolutions within the first three weeks of the year, I don't want you to be part of that statistic! Before you go balls to the wall and change everything at once, I want you to listen to this podcast because I'm going to help set you up for success!
You may have heard the term sports nutrition before but what does that mean? What's the difference between regular nutrition and sports nutrition? In today's podcast, I'm going to explain to you what the difference is.
In today's podcast i've got a bunch of questions that I'm going to be anserwering. From Intermittent fasting and Keto for weight loss, to my pet peeves in the fitness industry,
It's easy to get caught up in your head when the scale increases. You get inside your head; you start to think you look puffy or that you're not making progress and that everyone is judging you. The funny thing is that no one will even notice because, guess what, you wouldn't have noticed either if you didn't weigh yourself. You cannot physically tell if your weight has fluctuated by 1 - 3kg on a random day. So change that mindset.
So over the last year, I just wanted to take a step back and share with you guys what went well and what didn't. Most people will only share their wins and talk about the good things, but there is nothing wrong with discussing what you struggled with. So I'm sharing my wins and struggles and what I want to keep working on in 2023.
One of the biggest struggles people face is falling into peer pressure when dieting. Their friends, spouse or colleague, tries to encourage them not to worry about the diet and "live a little" and then they make bad decisions. The funny thing is, people will blame their friends etc but they have never had a serious conversation about their goals. If you want your friends, family and spouse to support you, you have to learn to have an actual conversation with them.
People say they want to gain muscle, but saying and doing are two different things. If you want to commit to a gaining phase you have to accept that you will gain body fat along the way and will not feel "comfortable" at certain times. If you can embrace this and accept that you won't look "super lean" you can set yourself up for a successful gaining phase.
Trying to gain muscle isn't easy, it takes quite a bit of effort. Not only does it require effort it requires a time component and this is where a lot of people get stuck. You don't gain muscle over a month or even two months, it requires a longer period of time for growth. Find out how long you should be gaining for and how much you should be aiming to gain each week.
