What could you do in 12 weeks? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The time frame its taken for Gem to achieve these incredible results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How has she done this? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No magic pills, fads or starvation diets. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just consistent action over time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
She is a busy working mum who’s time is precious. We worked together to first off embed some simple habits around Nutrition, Training & lifestyle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
All the time educating her on Nutrition so we’re now in a good place to progress on to the next phase. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its not easy but Gem had clear goals and understanding of what was involved to get there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its then my job to put the plans in place and provide full accountability throughout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Does this sound like something you’d be interested in? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If so my coaching spaces for April are now open. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to to see what you can achieve.
Link to apply is in the Bio.
SNAKE DIET UPDATE: JILLIAN HAS LOST 19 LBS IN 6 WEEKS!
Starting weight 159lbs
Current weight 140
Goal weight 120
I have been snake juicing since August 2017. I weighed 196lbs. I started at the gym regularly at the end of October, and the weight kept falling off. I fell off the bandwagon around Christmas, and I was very content at my 160lbs. I realised that I should be leaner than that and I set a personal goal to get to 120 in 8 weeks. This is week 6 and I'm half way there. The next two weeks I will focus on dry fasting to tighten the skin, and lose the rest of the weight! Thank you Cole! You saved my life.
Holy crapoly I'm wearing size 16 pants 👌👍👏
I felt good today...I felt like I could throw up ANY weight you give me...well until I got those 20lbs and tried to do bicep curls. I ended up going all the way back down to 10lbs, lol. It was the next to last bicep exercise but still...me and those 20lbs were not getting along. One day we’ll go together like rice and gravy...but today was not that day!
Overall I had a very good back and biceps workout. I did 5 of each for a total of 10 exercises. I finished up with a little cardio and called it a day. 41/41!!!! This is coming from someone who doesn’t love weights. I do it because I know my body needs it and it’s the only way to reshape the body you have. Believe it or not I’m not concerned with my weight. Neither should you!
Be concerned with your clothes and if they’re getting looser. Be concerned with your workout or eating habits and if they are getting better. Be concerned with your sleep time or stress levels. If those are improving you are on the right track!
💥 How to Start Losing Weight 💥
It’s no secret we all want to lose those extra pounds and drop some body fat. Many people have it twisted with what they see on social media. If you’re not sure where to start, here’s some quick tips to help get you in the right direction. 💪
1️⃣. Maintain a Caloric Deficit (burn more calories than you eat in a day)
2️⃣. Lift Weights
3️⃣. Drink more Water
4️⃣. Repeat and be Consistent ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Takeaway 👉🏽 Losing weight doesn’t have to seem like an endless journey. You just need to have the right mindset, the right plan, and be consistent with it overtime. 😊💪
Controversial Topic here ‼️ It may ruffle some feathers, especially of those “RAW” believers out there
I’ve basically covered it all in the video above! So sound on and get watching ⬆️⬆️⬆️
However, am I pronouncing it correctly or should it be pronounce Ass-Par-Tame ❓ Comment below your thoughts, we are trying to settle a debate ⬇️🔥
Skills are cheap, passion is priceless. You ever had to go to the doctors at 17 years old being told your liver enzymes are at an extreme level, you’re pre-diabetic, your blood pressure is abnormal, and your cholesterol is at dire levels? Some people have five seconds of fame, others are in it for the glory not the honor mention. I have a story to tell people.... and I’m just getting started 🤫 (64 pound differential in this photo) #CommitWithMEER
“You can't connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever” -Steve Jobs.
I don’t really share too many pics of myself, mainly because this page is not about me. It’s about you.
That being said, I think sharing my story will help some people. If you’re new to my page, you may not know that I’ve struggled with obesity for many years.
At my heaviest, I weighed over 275 lbs and my waist measured close to 50 inches.
At my leanest (not this pic) I got down to about 150 Pounds with a 32 inch waist.
Most people see this as a physical transformation but to me, the mental transformation was even greater.
You have to believe in yourself more than anyone else does. In fact, most people will not believe that you can achieve something like this and some people will straight up hate you just for trying.
But you know what? It doesn’t matter what anyone else thinks. They don’t share the same goals as you and their opinions shouldn’t matter to you.
Being an Underdog is the greatest strength you have.
🎸 As the Metallica song goes, “Forever trusting who we are, and nothing else matters”.
🙏Thank you for reading this far! I get really emotional talking about this and I hope you found some value in this.
If you believe you have what it takes, just go for it and trust that things will work out.
If you feel lost, I’m here to help.
Hier c'était la première fois que je deadlift plus que 135lbs/ 1 plate🤘🏼
Prochaine fois 225lbs🤔
Make progress an obsession!
🔴BODY MASS INDEX🔴
🕷Do you use Body Mass Index (BMI) as a measure of health and how much body fat you have? You shouldn't. Keep reading to find out why.
🐢Don't get me wrong, BMI has it's place. It can be a useful measuring tool among sedentary folk. Once you start weight training or increase your activity, it's usefulness becomes blurry.
🐏BMI is used to identify a persons obesity level. The issue here is that the only parameters it uses are your weight and height.
🐵In the graphic above, which I simply got from Google, we have 2 men, same weight, same height, same BMI, but massively different body compositions.
👾Where BMI fails is in the fact it doesn't take into account your body fat levels, muscle mass levels or bone density. Going by the BMI scale and nothing else, rugby players would be classed as obese yet they're some of the fittest athletes on the planet.
🍅If you're looking for a gauge of how well you're progressing, you can't go wrong with how you look and feel. How you look in the mirror, how your clothes feel, that's gonna give you a truer picture.
🔴Hope this helps🔴
#bodymassindex #bmi #obesity #lifestyle #bodycomposition #bodyfat #fatloss #fatlossmotivation #fatlossgoals #fatlossjourney #fatlosstransformation #weightloss #weightlosstransformation #weightlossjourney #personaltrainer #onlinecoach #powerlifting #bodybuilding #health #healthy #fit #fitnessjourney #fitnessmotivation #fitness #workout #workoutmotivation #workoutgoals #unitedwerise #irishfitfam
You can’t a 💤 snooze on a woman who is goal oriented because failure is not an option.
First shout out to the SINGLE MOMS 👏🏽. The problem with women ESPECIALLY is this lame excuse “my man like it”😒 righhtttttt ....ok but what about what YOU like 🤔. 👀Single moms have absolutely no one pushing them into the right direction. By the time our session begins they are already MENTALLY drained or PHYSICALLY exhausted from having to double the work. :
If your man likes your body good for him🙄 but if you want to be healthy his opinion should not DETOUR your decision for YOUR LIFE!!! You knew when you got with this boyfriend that you were already UNCOMFORTABLE but hey.....if you like it I love it- but I say this Bc sadly you aren’t satisfied. You put him through unnecessary bull 💩 because you’re miserable inside. Stop suffering babygirl. •Oh and fellas- stop cheating on your girl/wife/fiancé with another body-type and telling her you love her. Be consistent or go workout with her. If you cannot grow and encourage (have expectations of)growth from your partner without feeling like you have to walk on eggshells ;then it’s time for a new partner.
I’m like “NEXXXXXXXT” 😂💪🏽 :
Do it for you. Not for him, not for her. Do it because your health matters. Secondly you don’t have to be overweight to have a training regimen. #foodforthought
Go check out my LIVE workout last night. You guys keep tuning in and encouraging me (I don’t get much from people I know) but I will be doing a giveaway on my LIVE so I would hate for you to miss it. 🔑🔑🔑🔑🔑🔑🔑🔑🔑🔑🔑🔑
Get started on your “after”picture. Passports2Fitness.com I highly recommend the Transformation Plans (1-on-1). SWIPE (Mom postpartum and these 30 Day DIFFERENCE)
#fridaygains #fridaygrind #beforeandafterweightloss #beforeandafterpic #progresspics #fatlossjourney #fatlosstips #fatlosstransformation #fatlossgoals #fatlossprogram #fatlossplan #loseinches #losefatnotcurves #losefatfast #weightlosshelp #weightlosssupport #postpartumbelly #postpartumbody #postpartumworkout #losingbabyweight #bellyfatbegone #waisttrimmer #lovehandlesbegone #backfat #losinginches #gettingstronger #fitover30 #shecandoboth
You can get results when you have a plan and follow it! Summer is around the corner...just imagine what kind of progress you could make with me in your corner...🤔. Big changes happen over time with small consistent efforts. Dm me for the 411.
Can you drink & still lose weight? It's not about not drinking its about understanding how it effects you & being honest about it if weightloss is the goal 👌🏽 Now get me a pint 🍻
When I say COME ONNNN..💪🏾💪🏾somebody!!!! I just love my 5am client @prettyzeta
....this lady holds NOTHING BACK! It's been a rough few weeks for her...One thing after another....but did she cheat on her eating plan??? NO!! Did she give up on her workouts.....NO! •
She is the definition of a no limit soldier 😏 Listen, if I don't say it enough...I'm going to say it now....! You are absolutely killing this journey! When I blink and look...you are smaller! I know we are just at the beginning....but man this transformation is going to be epic! I'm never going to leave your side lady! We got this 👌🏾💯💯💯💯
WOW! How amazing is this ladies transformation?
Emma previously struggled to lose weight with having pcos so we designed her a very specific diet. Emma leads a very hectic lifestyle, juggles a full time job, a home and a little boy and In just 6 weeks has managed to completely transform her body especially around her mid section and arms. This was done through following a personalised diet plan, training with me 2x per week and home workouts that I had designed for her. -
No excuses ladies! You will get out what you put in. If this girl can, you can. 👊🏼 Summer is just around the corner, what are you waiting for? 👙
#transformation #fatloss #weightloss #fatlossjourney #fatlosstransformation #fitness #instafit #dietplan #nutrition #foreverfit #foreverfitwithaimee #flexfriday
The idea of the fitness Triangle is to try and demonstrate that as we move to the extremes of one corner we will ultimately sacrifice some of the other components.
For example trying to reach incredibly low bodyfat levels to step on stage causes you to move further away from the healthy & performance components of fitness. With such low levels of energy performance & strength will drop. As well as our hormone profiles will be negatively effected as it's not healthy to reach such low levels of bodyfat.
Now how is this relative to the average person? What can you take away?
If you're looking to take a balanced approach and improve all aspects of your fitness, DON'T follow an approach of someone who is focused on the extreme. This is common to see the average joe attempt the same diet as a competitive bodybuilder or follow the program of an elite powerlifter. -
Make sure to select an approach that's appropriate to your end goal. If you're looking for a balanced healthy lifestyle then select an approach for that. Don't attempt extremes and hope to end up in the right spot they are not sustainable.
In closing I hope this just helps people realise that in some points in life it's fine to move closer to one of the extremes on this triangle but understand that it will have a negative impact on the other two components. There's nothing wrong with this you just need to understand the relationship
#iifym #flexibledieting #ifitfitsyourmacros #diet #dieting #dietplan #dietfood #dietitian #nutrition #nutrients #nutritionist #calorie #calories #foodprep #weightloss #weightlossfood #weightlosstransformation #weightlossmotivation #weightlossjourney #weightlosssuccess #weightlossdiary #weightlossstory #fatloss #fatlossjourney #fatlosstransformation #alwaysoptimal
Are your clothes feeling tight and is your self confidence taking a battering❓
That’s exactly how my client Pamela here felt when she signed up to my ten week transformation programme.
Pamela felt so self conscious that she didn’t like getting dressed up and going out, her clothes that once fitted nicely we’re becoming a tight squeeze and people close to her had started making remarks about her increase in weight. -
Pamela showed amazing commitment to my programme, sticking to the diet and training and adding in some balance too once she’d reached her goal. -
Now at the end of the ten weeks Pamela is fitting back into her size ten clothes and is like a new woman🙌💪
If you want real results in 10 weeks like Pamela plus a change of attitude to nutrition and training, join my next ten week transformation course which starts on 10th April at Wycombe Leisure Centre. Contact me today for full details 📧
#fatloss #beforeandafter #fatlosstransformation #bodytransformation #diet #training #nutrition #personaltrainer #transformationcoach #wycombeleisurecentre #highwycombe
This right here is my BIGGEST insecurity, I worry about my legs all day every day. The excess skin on them is so heavy, it moves and wobbles with every movement. It really gets me down some days but am I going to let that deter me from reaching my goal? No. I am more than just my skin, I am more than my surface appearance. One day I might look into getting the skin removed but for now it's a daily reminder of how far I've come on this journey.
Do you really have to lift weights in order to lose bodfat?
Most would say no, and you can find plenty of examples of folks who lost significant amounts of fat very quickly without training with weights.
You can get rid of fat and keep it off for good without training with weights.
You can run, you can play basketball, you could even surf.
But you will have to control your diet rigorously to keep your fat from climbing back up again.
You see without adding muscle mass to your body, your bodies need for calories will not significantly increase.
The more muscle mass you add to your frame - the more calories your body requires to maintain the muscle mass.
Which means you can eat more and stay at a low level of body fat.
It also means you can feel stronger, look more attractive to your partner, and move well into your old age.
If you have lost a significant quantity of fat from following a fat loss diet and have also increased your physical activity but still are not satisfied with your results...I suggest you give weight training a try.
#fatlossjourney #weightlosshelp #dietplan #diettips #onlinecoach #onlinecoaching #howtoloseweight #fatlosstransformation #running #jogging #kneepain #kneepainsolved #personaltrainer #cokezero #caloriecomparison #dietplan #calorie #burncalories #burningcalories #burnfat #burningfat #losefat
Power day was no joke! I was excited to get back to OTF though. It’s just something about not knowing what kind of workout you’re gonna do that keeps you on your toes. Cardio and strength all bundled in ONE! Clips will be in my insta-stories...hopefully 😂 40/40
What’s the difference between a person who yo-yo diets & one who gets the weight off & keeps it off? IMHO it’s the habits/skills/mindset she or he develops (or doesn’t develop) while losing the weight.
Here’s an example from my life to illustrate: I’ve lost weight a lot of times in my life. The time I lost the most pounds I did NutriSystem.
Every month NutriSystem sent me a big box- pancakes, spaghetti, burgers, desserts. I’d just select a red box from the cupboard, warm it up, & I was good to go. It worked swimmingly until 5 months in when I opened up the cupboard & knew that I could not stand 1 more bite of that food. “No prob.” I thought, I’ve been doing this long enough that I can just keep doing it on my own.
There was 1 big problem though. In 5 months I’d learned next to nothing about how to lose weight. Less than 6 months later I’d not only not lost any more weight, I’d packed on 20lbs.
Does this sound familiar to you? -
Perhaps your experience is one where you’ve never been able to lose a substantial amount of weight. Maybe you get started but as soon as you’re faced with a struggle you stop, thinking “It’s not the right time,” “This isn’t the right diet” “I’m not cut out for this.” “I guess I can’t do this.”
How can it be different then?
Don’t just lose weight. Lose weight while cultivating a mindset that helps you push through roadblocks & building habits & skills you can use indefinitely.
🔹Ditching all or nothing thinking
🔹Consistency > Perfection
🔹Recovering quickly from a “misstep” instead of letting it halt progress
It’s hard for everyone
It takes time
You will get hungry
What habits and skills? To name a few, understanding:
🔹Proper portion sizes
🔹Calorie counting (not that u have to do it forever) & the calorie content of food
🔹Importance of protein to fat loss, how much you need, & what foods contain it
🔹Role of resistance training in fat loss/maintenance
🔹How to balance enjoying life & reaching your physique goals.
Ending the Yo-yo cycle is 100% possible. 💕💪I sure hope this helps. LMK what I can do to help you any time:)
I am pretty excited to share my results from the 24 Day Jumpstart!! Firstly, please know that Nothing works but work! I have been putting in the work. My nutrition and workouts have been pretty spot on. I am down 2.2lbs and 5.5 inches overall. ⠀⠀
I have been utilizing flexible dieting and I eat roughly 1900 calories per day! I eat the rainbow and make sure to hit my daily fiber goals. I also eat something I love everyday because I have been known to binge when I cut back to drastically. I say that to remind you that you CAN eat well, not starve and still see results!! ⠀⠀
The AdvoCare Spark is a great product for energy with no crash. ⠀⠀
This is just the beginning....I plan to continue on this journey. My mind and body are changing and I am thrilled.
Get asked this on the daily 😭 Take notes 👀Repost @cartergood
📍HOW TO LOSE STUBBORN FAT📍
I'm always getting asked about how to burn fat from specific areas...
The answer is simple, and people either love or hate hearing it. The TRUTH about losing stubborn fat is that it's the exact same as losing fat from any area.
It all comes down to:
1. creating a calorie deficit
2. exercising (preferably strength training)
3. eating plenty of whole foods
4. being patient... very, very patient
They're all important, but number four is especially. Reason being, the way your body stores and loses fat is unique to you. We all have different genetics and, therefore, different "problem" areas.
For me, it's my lower back & stomach. For others, it's their thighs, butt, arms, etc. Stubborn fat is usually the last to go, and it’s usually just a waiting game ⏰
Now, some people will try and tell you that things like fasted cardio or specific supplements will help you lose stubborn fat. And they might provide a (very) small benefit, but they'll never replace consistency & patience.
Focus on creating a plan that you can stick to in the long run. As you slowly build muscle and lose fat, you'll notice small improvements over time.
One thing to note 📝: getting rid of every single ounce of fat isn't realistic for most people. Women, specifically, have an extremely difficult time reaching very low body fat % levels.
#realtalk #weightlossjourney #weightlosstransformation #weightloss #weightwatchers #stubbornfat #fatloss #fatlossjourney #fatlosstransformation #fatlosstips #dieting #diethacks #caloriecounting #calories #iifymgirls #iifym #backfat #eatwell #healthyeating #eatforabs #lean #loseweight #shredding #keepingitreal #mealplan #mealprep #slimmingworld #mindfuleating
Forever go after your goals with everything you’ve got, don’t stop until you’ve reached them and just before you do.. make even bigger goals to reach so you are always constantly levelling up. Today has been an amazing day for business and it’s super exciting to see my goals coming to life. To think years ago I would never of dreamed going self employed do to something I truly love.. always push yourself further than you think you can go and ALWAYS #KnowYourOwnAbility
to shoot this @jody_wright1
a few weeks ago💪🏽
💪🏼 Get my free Bicep E-Book
LOL 😂 I am joking. I’m into generating leads and gaining new clients but holy moly I won’t start providing a bloody bicep e-book, maybe a well structured training guide but not a bicep only one 🤦🏼♂️
How do you train? Is it
➖ For Hypertrophy 💪🏼💪🏼
➖ For strength 🏋🏼 .
➖For athletic performance
➖ Or overall health
What’s your chosen method❓❓
I’ve dabbled I’m almost all aspects of training and so should you to find what you enjoy most. Yes literature gives optimal training methods for maximum results, but, what’s the point in training optimally if you hate every minute of it❓❓
I tend to favour hypertrophy work, yes as a coach I try and train as optimally as possible but I always come back to enjoying higher rep work rather than getting under heavy load
My advice to you is try different methods, they different rep ranges, change your goals, change your training partner. Find a method of training that works for you provides you the results you want but most of all you enjoy every single aspect of it
‼️‼️ I also want to provide you guys with as much value as possible, so if you have any topics you’d like me to cover in either a video or a post, comment below and I’ll get to them right away ‼️‼️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Insane transformation from @sheriboberry
- be sure to follow her page for more!!