I generally don’t give out meal plans for a couple of reasons…
- It allows you the flexibility to eat what you enjoy! As you will find out via the courses, when it comes to fat loss all that matters is energy balance. This is wonderful news, because it means we don’t have to feel bad about eating certain foods and we can still eat foods we like even when we want to lose body fat.
- I am a big believer encouraging autonomy. It may be more difficult at first, but learning how to put meals together that you enjoy and fit your goal is a skill that will last a lifetime and pay off dividends in the future!
Not at all! Ideally you would get close to your protein target, but your carb and fat calories are interchangeable.
The best thing you can do is carry on as though nothing has happened.
One bad day does not undo all of your progress, and feeling bad about it will only make things worse.
Also, I can guarantee that you haven’t ruined your progress as much as you think.
Just accept it, and move on!
You can reduce your calories by 100 – 200 during the week to give yourself an extra buffer if you know you’ll be going to a big event, say a wedding, a BBQ, or a meal out.
But this is only if you want to, if you feel that it will help you relax and enjoy the event that much more.
The other option is to just enjoy the event anyway and then get straight back to it.
I promise you that you won’t do as much damage as you think!
What we don’t want, is for you to enjoy said event, and then make adjustments afterwards out of feelings of guilt or punishment.
When it comes to exercise, something that is important is progress. We must always be striving to get better in some way, whether that be to lift more weight, move more efficiently or do the same amount of work in a shorter time. Our bodies don’t get much out of random workouts. It is progression that drives changes in our body.
Because of this, we keep the workouts the same for a few weeks to give us enough time to progress with them. Each time we do a workout we try and improve on the previous one, so although the movements might be the same, it is our intensity or overall workload that changes.
Absolutely! There is a skill in being able to manipulate workouts to find exercises that work for you. Sometimes a movement will be too easy, or too difficult, or just feel strange. Against what some people will say, there are NO magic exercises. There are ALWAYS alternative exercises that we can find to provide you with a similar benefit
Ideally both. They are both in there for different reasons, and doing a workout does not make up for a lack of movement the rest of the day.
If however you are genuinely too busy to do both on a given day, then I would prioritise steps. This is because keeping a baseline level of movement on a day to day basis is SO important for your physical and mental health.
Absolutely! It is important however to make sure that you are doing it because you WANT to do it, and because it brings you joy.
If you feel like you need to do more exercise because it will bring you results quicker, or because of some sort of negative emotion like guilt or shame, then I would say no.
Contrary to what a lot of people believe, more exercise is not better. In fact it can be detrimental to your goal. This is due to subtle changes that can occur when we do too much and recover too little.
If you feel like you would genuinely like to do more workouts in a week, then feel free to send me a message and I’ll be more than happy to add some in for you!
Rep ranges are a very loose guide just to give you a rough idea of what to aim for.
With online training it’s harder for me to gauge what is challenging enough for you or what might be too easy for you.
Because of this, we start with a rough rep range for you to aim for. If you can’t get the designated amount of reps, that’s fine (in fact it’s actually really good!) because it means that the exercise is challenging enough for you.
Once you can easily hit the rep range given, it’s time to add some weight, slow down the reps, or add more reps to make it harder!
This way, we are constantly driving progress forward.
For example, say I give you 3 sets of 20 reps and you get the following:
- Set 1: 20 reps
- Set 2: 18 reps
- Set 3: 12 reps
Next time you do the workout you will aim to get 20 reps for the first set again, but you will try and get at least one more rep for the next sets.
Or say you get the following:
- Set 1: 10 reps
- Set 2: 10 reps
- Set 3: 8 reps
Again this is fine! Over the weeks you will try and progress all sets up until you get the 3 sets of 20 reps.
As long as you are increasing the amount of work you are doing in some way (through reps, sets or weight) you will see progress!
It is important for me to make clear that check-ins are not a time for judgement. They are an opportunity for us to have a catch up, see how you’re feeling and to see if there’s anything we need to adjust in order to keep you on track and feeling good. There is absolutely no pressure to have performed in a certain way or have achieved certain things by then. Just think of it as two mates having a chat!
Check ins are every two weeks, one mid-way through the month and the other at the end of the month.
The first is a simple questionnaire, and the second is a video chat.
We use them for a few reasons:
- To see how you’re feeling, what your energy levels are like and how you’re sleeping
- To find out what you’re enjoying and what you’re not enjoying
- It’s where we take use any metrics we have previously agreed on to see if we are moving toward your goal (strength, weight, body part measurements, progress photos)
- Most importantly though, we use them to find out what you personally are struggling with. This will be different for each person and it helps me to figure out where to focus our efforts and how I can help you further!