Love yourself enough to take action and step out of your comfort zone! . . #selfcare #selflove #motivation #gymtok #gym #workout #gymtips #gymmotivation #fyp #fypシ

Progress photos are great motivation to keep going as you can physically see how you are achieving your goals. *You notice things you wouldn’t otherwise! . ! #fatlosstips #fatloss #fypシ #fatlosscoach #motivation

POV: Pain is OK, Giving up IS NOT! . #motivation #fitness #fyp #fypシ #yourdreams #fitnesscoach #fatloss #pov

You would be surprised how many of your problems related to your physical health! #fyp #fitness #strongbodystrongmind

You can’t over exercise a bad diet! You should focus on Diet, Neat and Hypertrophy! 🤩Follow for more fitness tips . . #fitness #fatloss #fatlosstip #fatlosscoach #fatlosstipsforwomen #bodyrecomposition

You must first decide to put yourself first, Forget all the negativity in your mind! Don't care what other people think about you. You are the one who lives your life and only you can make your dreams come true! No one will chase after or fight for your dreams besides YOU! Remember! YOU Make THE Decisions and YOU Make YOUR LIFE! . #motivation #fitness #fyp #fypシ #yourdreams #fitnesscoach #fatloss

Guess what? You CAN eat fruit!! The Bad name of fruit always puzzeld me. How come this nutritious food has such a bad reputation..?? ✅Fruit is a natural whole food that is FULL of micronutrients for our bodies. For example: Raspberries, Strawberries are full of healthy fiber. Blueberries packed with antioxidants. Bananas have potassium. These are GOOD and ESSENTIAL things for our bodies….and yet somehow because there is fructose….they are labeled bad. The naturally occurring sugar in fruits is absolutely fine to consume! 💚The way the sugars are structured in the whole raw fruit is not bad for you in any way. ❌However, when we juice the fruits, the sugar becomes more concentrated, making the juice less nutritious and less natural. Up to 90% of the fibers can be removed, even during home pressing of fresh products. ❌The problem with our food is not the sugar itself,... but the PROCESSED, REFINED, FAKE sugars and the amount of consumption! So please, if someone tells you that you can’t have fruit…RUN, because fruit is a very important part of your diet. 🍓🍒🍑🍌🍊🍎🫐 What is your favorite fruit?? . #sugar #fruits #fruitsugar #antioxidants #healthycarbs

I was walking in the mall the other day, it doesn't happen to me often tho... and I was shocked to see how long lines formed around these small food trucks. 🙄Yes, they are very tasty and sometimes we should enjoy such foods, but the energy supply that these foods provide makes it very difficult to maintain a healthy weight. 🤢These foods are simply so heavy with fat and sugar that it's hard to fit them into a normal diet. 👀Most people don't even know how many calories these foods contain, which makes it even harder for them to recognize where the extra calories are coming from... The presentation gives an idea of how many calories we are usually talking about, This way you can be more thoughtful when it comes to your goals VS the momentary joy 🥹

Most of your daily caloric burn doesn’t come from your workout 😲🤯 This is why kicking your butt at the gym 4-6 times a week isn’t doing what you want. That workout only counts for about 8-12% of your daily calorie burn. Crazy right?? So then how do the rest of the calories get burned? By existing and moving throughout the day! You need to increase your NEAT! (Neat = Non Exercise Activity Thermogenesis.) This basically means the movement you get that is not from a workout. This is where the popularity of step trackers comes in; it’s not actually about the steps, it’s about the MOVEMENT. The more you move during the day: Cleaning Standing Walking Teaching Etc The more calories you burn during the day! If you consistently get 2k steps a day, you aren’t burning much. Try increasing that to 5k and see the difference. This doesn’t mean you have to go run for 30 minutes, it just means doing the little things to be slightly more active. So yes, do your workouts and push hard, but also get up throughout the day and move your body more. Even little things like parking farther from your office and grocery store, using the stairs make a difference! Overall movement matters a lot more than that 30-45 minute HIIT workout. . . #NEAT #calorieburning #fatloss #fatlosstips

⚠️You can’t out exercise a bad diet. Have you ever heard that one before? But then you think to yourself “Well my diet isn’t that bad, I’ll just workout harder, more, and better!” ⚠️It just wont work! Your diet is important ! Diet is the way you feed your body every day. 🔸Do you eat enough on a daily basis? 🔸Do you eat enough fiber? 🔸Do you eat any whole unprocessed foods? 🔸Do you binge eat every weekend? 🔸 Do you drink a lot of alcohol? Or sugar itself up? Because it will matter a lot more than doing HIIT workouts 4-6 days a week. If you eat an average of 2,500 calories a day (including the weekends you eat) and do 6 HIIT workouts a week where you burn 300 to 400 calories… It still averages 2,200 calories per day 🙌(I hope you follow, it's just math right now.) If you are a relatively "small" woman in sedentary lifestyle, your BMR (metabolic rate) is no more than 1200-1400, depending on your fitness level, weight, and so on. Combine the calories from (NEAT) non-exercise activity during the day (which is NOT a lot if you do table work) roughly 200-300/day. ➡️Even if we calculate the best version (most burns, least consumption) It still averages 500 extra calories per day = 1pound weight gain/week Other ISSUES: ⚠️ In addition to the calorie problem, there are also problems such as digestion, inflammation and healing. ⚠️If you eat crap regularly, your body will not recover optimally ⚠️It will not digest well, it will carry extra water weight and inflammation due to processed foods and your body will not be well fed enough to recover properly. ❗️➡️ SO the point is: You can not out exercise a bad diet. Clients come to me with the anticipation of telling them they need to start training to lose the weight they want… but that’s usually not the solution. We put a lot of emphasis on diet. Because a proper diet and a proper workout routine will bring the most change in the long run. 🌵Does that mean you shouldn’t working out? Absolutely not! 💜I confidently say that training and weightlifting have too many benefits not to be missed! But it is impossible to out exercise a bad diet! . . . #fatlosstips #fatlosscoach #Womenfatlosscoach #balanceddiet