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Feb 6, 2023

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rob.ftafitness

I feel very strongly about this. Do not focus on

I feel very strongly about this.

Do not focus on the number of calories your fitness tracker tells you you've burnt.

They are WILDLY inaccurate.

I could say more, but honestly, that should be reason enough.

It would be like trying to sort your finances by having a friend guess what you've spent.

If you want to use a metric to make sure you're moving or to gauge energy expenditure, then I recommend simply using steps as they are much more accurate.

Want to see progress from your workouts? Want long

Want to see progress from your workouts? Want long-term motivation?

Of course you do. Who doesn't?

Then make sure you're doing this one thing...

(oooh, what a tempting caption!)

I get it, bragging about how your sleep routine is

I get it, bragging about how your sleep routine is on point isn't quite as exciting as posting about your new leg press PR.

But recovery is just as important.

Training + Recovery = Results.

You need to make sure you're putting effort into both.

Because recovery is where your body adapts and gets stronger.

And the better you recover, the more effort you can put into your sessions.

Which means more progress.

And let's face it, who doesn't want more progress?

Optimal is a balance between work and recovery.

And it's one of the biggest things I help people with.

*Bonus: you get more time to actually get on with living your life*

If you want some help finding balance, chuck me a message and let's have a chat 😊

And save your energy to make the important decisio

And save your energy to make the important decisions.

There are a couple of exceptions...

1. Some sort of protein supplementation if you find hitting your daily target difficult
2. Vitamin D3, especially during the dull, extra-sad months if you live in a region where there is a lack of sunlight (*cough* the UK *cough*)
3. Magnesium and Zinc to improve sleep onset and quality if you struggle with this
4. Omega 3 if you don't eat oily fish weekly
5. Creatine to increase performance and for cognitive benefits, especially if you are vegan

All of these are still optional.

Don't get bogged down worrying about the extras if you haven't been hitting the essentials at least 80% of the time.

Save your money.

Then spend the money you save on food (and a coach 👀 )
---
Speaking of (smooth segway...) at the end of April I'll be opening the doors to my new 1:1/Group Hybrid coaching which will focus on improving every aspect of your fitness and nutrition by getting stronger and moving away from focusing on improving, rather than taking away.

If this CTA has piqued your interest, then reply to this with 👋 or send me a message (via the WhatsApp link or DM) and I'll send you more details...

Trying to implement new habits and behaviors into

Trying to implement new habits and behaviors into your life is hard.

Fortunately, our brains are amazing at adapting.

Remember, when you practice a new behavior you not only get the benefit of that behavior but also practice making that behavior easier in the future.

This is why just doing something is so beneficial.

You not only still get a benefit from the thing (a short workout, a short walk, a bit more protein than normal), but you also strengthen your brain's connections to those habits.

And if you struggle with motivation, then this is by far the biggest thing that can help.

Because the more you practice, the easier things get.

Do not underestimate the long-term power of small things.

And who cares if people develop disordered eating

And who cares if people develop disordered eating off of your "advice" for absolutely no reason?

That's not your problem.

* Bonus points if you use your body to reinforce the false assumption that bodyfat percentage equals health as "evidence".

Other than that, it's hard to actually "fail" when

Other than that, it's hard to actually "fail" when chasing a better quality of life through nutrition and exercise.

The great thing about fitness and nutrition is that you don't have to achieve anything for it to benefit you.

And even if progress isn't moving as quickly as you'd like or you fail to achieve your main goal, you're still in a much better position than if you'd done nothing.

I say this because the fear of failure is often enough to stop people from starting in the first place.

Which is funny when you think about it, because by not doing anything you are guaranteeing that you'll fail.

Not only that, but aside from doing something drastic to endanger your health, there is no drawback to trying.

You'll still be rewarded with better physical and mental health.

So don't let an unwarranted fear of failing stop you from just getting started.

Obviously don't stop exercising if fat loss is you

Obviously don't stop exercising if fat loss is your goal.

But stop viewing it as THE way to burn fat.

Because no form of exercise can burn fat alone.

And if you find it hard to get motivated to exercise, then I can guarantee that a large part of it is down to how you perceive it.

If you view it as a negative, as something you have to do to get rid of something, then you're always going to resent it.

But if you view it as a way of taking care of yourself, of improving your health, mood, and life in general, then you'll have a much easier time.

If fat loss is your goal, remember:
- Nutrition and daily movement to create a deficit
- Exercise to improve your health and maintain/gain muscle mass

And never, EVER exercise to try and "undo the damage you've done at the weekend".

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