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diet

motivation

Why I am a Strength & Nutrition Coach

For some time I was disheartened with the industry. I saw girls who had never struggled with weight become instagram famous and sell dumb programs that just don’t work for most people. The advice a lot of these individuals give is simply terrible.  “Comp Prep” coaches pushing illegal substances to go along with their extreme diets that leave their clients without energy while giving them an extremely unhealthy relationship with food. I’ve seen this paired with excessive cardio drive people…

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Counting Calories

I want to talk about counting calories. It’s a method that doesn’t work for a lot of people, or only works for a short time. I want to talk about the reasons why my methods of tracking macros are superior to the regular calorie counting process. Where do most people go wrong with calorie counting? They try to go as low as possible from day 1 They estimate instead of tracking accurately They over restrict and then binge on weekends…

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IIFYM: How to get results by Tracking Macros

How do you win? Do the hard things. Find the things that are most uncomfortable and do them over and over. You must fight your excuses and rationale at every turn to make sure it does not hold you back from your true potential. The difference between winning and losing is being able to ignore the BS reasons your brain gives you and replace them with a never stop trying conviction. When it comes to significant body recomposition, it’s going…

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How to: Tracking Progress with Photos

Photos are a great way to measure progress. Simply looking in the mirror or stepping on the scale can be deceiving. But not all photos are created equal. In order to be able to use photos to measure progress, there are a few things we need to keep in mind. 1 Lighting & Background Try to use a well lit area. You want the natural or artificial light ideally behind the camera for best photo quality. Try to take photos…

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5 things NOT to do if you want results

  1 Stop quitting when things get hard When the obstacles you face become hard to tackle, quitting is an attractive option. It’s easier to quit than to keep trying. Fear of failure and lack of perseverance hold us back in every meaningful pursuit. You must act as if failure is not an option. If things get hard, respond by working harder. If you slip up or don’t feel like it once the initial novelty has worn off, remind yourself…

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Improve: A Practical Guide to a Better You

Do the same thing and you will get the same result. Instead of just thinking about what to do next, take the time to observe, analyse and improve. Identify areas for improvement that will make a difference. Here is how I push myself to improve: List 5 things you did well yesterday to help you improve: (Here’s my five for the goal of getting leaner and healthier) 1 Woke up and walked my dog for 45min 2 Ate a large…

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How to Succeed: Developing Grit

persistent

It’s no surprise that the more dedicated you are, the more likely you are to succeed.  “Grit” can be used to measure how likely you are to succeed. “Grit is perseverance and persistence. It’s an unwillingness to wilt, complain, or cry about one’s current state. It’s the ability to accept your reality and make the best of it, never wishing you were somewhere else, or in someone else’s shoes.” (Muscle for Life, 2017).   Your ability to stick to what…

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10 Reasons your Diet isn’t working

The scales aren’t moving. You thought your diet was going ok but nothing is happening. You are losing the motivation to continue. But are you making these common mistakes… 1. You aren’t tracking what you eat: Thinking that calories don’t matter is a pitfall many fall into. “But I eat clean” or “I’m eating healthy” is not enough for some people. Calories are not all that matter, but getting the right amount of protein, carbs, fats and fibre for your…

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If you feel like giving up…

obstacle

Every one of us faces obstacles. Obstacles that stand between us and our goals, our happiness, our best selves. This is not an article to tell you what 5 foods you should eat or what exercise is so hot right now. It’s time for real talk. Self love beats hate. Forget about self hate and pity. This will only prevent you from overcoming setbacks. Do not wear yourself down, there are plenty of other things and people that will try…

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What to do when Fat Loss Stalls

  After a long period of not dieting and eating whatever I want, about 5 weeks ago I decided to make fat loss a priority. Eating out excessively, buying a new house, renovating and partying a lot meant that dieting was the last thing on my mind. After deciding to enter into a fat loss phase, I began with 3 simple goals:   STARTING TARGETS Go to gym 3 times a week – No minimum standard or duration was set,…

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