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🔥3 things that could prevent reaching your fitness goals🔥-When you’ve been eating healthy and working out, yet you aren’...
02/11/2025

🔥3 things that could prevent reaching your fitness goals🔥
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When you’ve been eating healthy and working out, yet you aren’t seeing the progress you want...
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It can get SO frustrating! Why even continue if it’s not working, right? Wrong! Keep reading..
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Sooo what’s stopping you from reaching those goals?
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1️⃣You aren’t in a caloric deficit

You cant out-train a bad diet. You could be working out 7 days a week + cardio, yet still not see progress if your eating in a surplus everyday.
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2️⃣You’re only doing cardio

Now there’s nothing wrong with doing cardio. In fact, it’s a great tool + keeps your heart healthy, but it’s time to add weights. Lift some heavy weights, gain muscle, use cardio as a tool.. you’ll see progress.
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3️⃣You aren’t consistent

You might be a yo-yo dieter (try something out for a few weeks then revert back to your old ways) You MUST be consistent. Sustainable results do not happen over night, there are no quick fixes. Stick with the process!
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Now tell me, 🔥What obstacle is keeping you from reaching your fitness goals?🔥

Reduce Hunger 🍔⁣⁣⁣⁣As we know, to lose fat, you need to reduce your daily calorie intake.⁣⁣⁣Unfortunately, fat loss diet...
02/04/2025

Reduce Hunger 🍔⁣⁣
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As we know, to lose fat, you need to reduce your daily calorie intake.⁣⁣
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Unfortunately, fat loss diets often lead to increased appetite and severe hunger.⁣⁣
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This can make it extremely difficult to lose fat and keep it off.⁣⁣
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At the first sign of hunger, drink water! Studies show that people who drink two glasses of water immediately before a meal eat 25% less than those who don’t drink any water, and 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.⁣⁣
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Eat enough protein throughout the day boosts several satiety hormones. As you feel full, your appetite will suppress.⁣⁣
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Eating a fiber-rich diet can decrease hunger and help you eat fewer calories.⁣⁣
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Eat your calories instead of drinking them! Compared to a solid snack, people who consume a liquid snack are 40% less likely to eat less at the next meal.⁣⁣
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Coffee has many benefits for health and sports performance — and also decreases your appetite.⁣⁣
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Eat slowly and mindfully! Under normal conditions, your brain knows whether you’re hungry or full. However, eating quickly or while you’re distracted can make it more difficult for your brain to recognize these signals.⁣⁣
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Water, protein, fiber, coffee, mindful eating... your tools to fighting hunger.⁣⁣
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What other methods have you found useful for fighting hunger? 🤔
Get 7 Days of personal training for $1 call 770-569-3754

If you’re someone who struggles to stay consistent with your nutrition, LISTEN UP!🚨⁣⁣You may have heard people say “It’s...
01/29/2025

If you’re someone who struggles to stay consistent with your nutrition, LISTEN UP!🚨⁣
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You may have heard people say “It’s not about motivation, it’s about discipline!” ⁣
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Sounds great, but what happens when you reallyyyyy struggle with nutrition-related discipline?!😅⁣
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💪Think of discipline like a muscle.⁣
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If you’re having a tough time, it’s because you were never told to build up your discipline muscles. ⁣
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When you’re training a muscle that hasn’t been used in awhile, you don’t lift your absolute heaviest! ⁣
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👉You go a bit lighter, you may not go for quite as long, and you may not go quite as often. ⁣
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Over time, you'd gradually increase this. 📈⁣
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With discipline, it’s the EXACT same. ⁣
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Work to SLOWLY re-strengthen your ‘discipline muscles’.⁣
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If you try overloading them with a level of discipline higher than they’re used to, they won’t be able to keep up with it.🥵⁣
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Don't do a full 180 and completely transform all your habits and behaviors overnight. ⁣
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Focus on mastering one change at a time.👆 I promise you that in the long run, it will get you to your goal more efficiently.⁣
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For example:⁣
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❌Instead of deciding to go on a diet where you immediately cut out all sugars and slash your calorie intake in half, you could⁣
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✅ Start with being mindful of portion sizes and eating more veggies⁣
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Eventually you can get more strict if you'd like, but initially you want to aim for “almost easy.” ⁣
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A small improvement is still an improvement.
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THAT is the secret to building rock solid habits! 😤💥

We all know that physical activity is important for our mental health, but how can we make sure it’s part of our daily r...
01/20/2025

We all know that physical activity is important for our mental health, but how can we make sure it’s part of our daily routines? 🤔 Here's a few tips to help you stay active and healthy:
1) Start small and don't be afraid to take breaks! Even just 10 minutes of outdoor activity can help us stay focused and energized.
2) Make sure to get your heart rate up! Aim for at least 30 minutes of moderate-intensity cardio.
3) Mix it up! Try different forms of physical activity like running, biking, or yoga. Get out there and take care of your mental health!

Answer this for me⠀What is it going to take?⠀Everyone has their breaking point.⠀That moment where they say enough is eno...
01/08/2025

Answer this for me
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What is it going to take?
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Everyone has their breaking point.
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That moment where they say enough is enough.
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“I need to make a change NOW.”
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For some it is:
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Where their belly hangs over their belt.
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When 2pm rolls around and they are ready for bed.
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When their confidence is non-existent.
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When they are on medication indefinitely.
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I just don’t understand why it has to get there.
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What is the point of waiting?
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We all know what is going to happen if you continue down this path.
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I have personally committed to setting my breaking point HIGH.
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Because that high standard is what is going to get you the results you want. ⠀
If you continue to allow or be ok with the way you have been treating yourself,
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You will never get to the TOP.
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🔥Raising your standards will raise your results.🔥

🌱22 Ways to Take Care of YOU🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀Stress can definitely take its toll on our bodies in many ways - physically, emoti...
12/27/2024

🌱22 Ways to Take Care of YOU🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stress can definitely take its toll on our bodies in many ways - physically, emotionally and mentally.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I find that when I feel like I don’t have the time to slow down, is actually when I need it the most!⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s important to take some downtime and take care of YOU. You not only deserve it, but when you’re feeling rested and recharged, you can accomplish more and support others better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 22 ways to take care of you – pick one that you can do today – and every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make it a point to do something you love every day, no matter how small:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.Get enough sleep
2.Take the time to prioritize your day each morning (what are the top 2 -3 things you want to get done today?)
3.Remember to schedule tasks/appointments, events as evenly as possible throughout the week
4.Reduce time on the computer and TV
5.Take deep breaths during the day
6.Eat slower
7.Connect with family and friends.
8.Take a vacations (or ‘staycation’) 9.Don’t be afraid to ask for help
10. Make time for yourself – enjoy a hobby or activity
11.Read a book or watch a movie
12.Exercise
13.Speak to yourself more kindly
14.Listen to music
15.Open your windows and blinds during the day
16.Remember your goals and aspirations
17.Enjoy a hot bath
18.Meditate, pray and/or do yoga
19.Get a massage or facial
20.Go on a walk
21.Focus on the positive
22.Keep a journal

Eating right is the key to supporting muscle development! Check out these top tips to help you gain muscle mass :✅ Consu...
12/04/2024

Eating right is the key to supporting muscle development! Check out these top tips to help you gain muscle mass :
✅ Consume adequate protein - protein is needed to build and maintain muscle, get at least 0.8-1.5g per kg of body weight per day
✅ Eat frequent meals - a regular schedule of meals throughout the day will keep your blood sugar stable and help support muscle growth
✅ Include healthy fats - consuming healthy fats like avocado, nuts, and olive oil will give you a boost of energy and help to build muscle
✅ Prioritize carbs - carbs help provide the energy needed for muscle building, focus on complex carbs like oats, quinoa, and sweet potatoes

Schedule your free assessment and get 7 days for $1 call 770-569-3754

Wanna drop 40 lbs?⬇️📆⬇️ (7 days of Personal Training for $1)3 Things You Should Be Doing Before and After Every Workout💪...
11/25/2024

Wanna drop 40 lbs?⬇️📆⬇️ (7 days of Personal Training for $1)
3 Things You Should Be Doing Before and After Every Workout💪👊💦⠀
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1️⃣Get enough sleep 💤⠀
It may seem counterintuitive that resting would help you get more out of your workout, but you can’t use energy if you don’t have it. Recovery time is crucial to consistent progress. If you’re constantly fatigued, you will fail to reach your potential. When you’re tired, it is more difficult to maintain proper form in activities like yoga, pilates, and kickboxing, which means you are more likely to get injured. Not sleeping well also makes it tougher to even get to your workout. Exercising should be a treat you look forward to, not a chore.⠀
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2️⃣EAT CARBS AND PROTEIN 🍌⠀
For more controlled strength and flexibility-training exercises like high-intensity interval training, Pilates, or yoga, your body is still in recovery mode after your workout. So wait at least 15 minutes before drinking beverages high in anti-inflammatory antioxidants like berries, papaya, ginger, and green tea.⠀
Pre-workout fuel is important, too. It’s important to have light food in your system (toast or oatmeal) before a morning workout. Looking for a workout-friendly snack before bed? Try easily digestible greek yogurt or cottage cheese for a dose of casein, a protein that research shows stimulates “muscle protein synthesis.⠀
3️⃣HYDRATE💧💦⠀
Your workout may feel harder, and you may not be able to push yourself as hard if you don’t replace those fluids right away. Proper hydration starts before you hit the gym and continues throughout the rest of your day.

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