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10 tips to nail your nutrition
Don’t let fat loss be your only metric of success
Adjusting the dial
Fitness Myths That Need to Die
Sleep Hacking: tips, tricks and my routine for a kick ass sleep

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rob.ftafitness

🚀 I help people get, feel and look strong.
👇 Work with me here:

Sometimes, the answer is to find a way that works

Sometimes, the answer is to find a way that works for you.

And other times, it's as simple as accepting you might need to do things that will require effort.

The key is whether you see these as annoying sacrifices, or whether you view them as necessary compromises that you get to make in order to reach your goal.

Effort is necessary. Suffering isn't.

One of the biggest myths going... Look, I'm not s

One of the biggest myths going...

Look, I'm not saying that improving your body composition won't help.

But it definitely won't help as much as you think it will.

In fact, in the research done on body image, half of the studies showed no indication that there is a relationship between changes in body composition and changes in body image.

And of the studies that did, changes in body composition only accounted for less than 15% of the variance in body image change.

So what do we do if we want to improve our relationship with what we see in the mirror?

Well one of the simplest evidence based ways, is to practice body functionality awareness and appreciation.

Which means focusing on what our bodies can do for us and actively practicing gratitude and appreciation for it.

Which is why I include it with all of my client check ins.

Because I want to make sure that no matter what your goal is, having a better relationship with your body and approaching your goal from a healthy mindset is the number one priority.

So if this sounds like the sort of coaching you'd like.

Where we focus on the mental as well as the physical.

And find confidence from what our bodies can do, not just what they look like.

Then in May I'll be launching the next intake of my Online Coaching called 'STRONGER in 6'.

If you're interested, then message me 'STRONG' and I'll send across some details 🚀

1️⃣ You want to get shredded I have no issues

1️⃣ You want to get shredded
I have no issues with fat loss. In fact I believe losing a bit of body fat can be transformative for some people.

The problem is, most people think that getting shredded will improve their body image.

But it won't.

In fact constantly focusing on how lean you are is likely to make your body image worse.

Instead, when I work with people we prioritise appreciating what our bodies can do for us, gaining confidence through strength and prioritising feeling our best, which is a much better approach when it comes to improving body image.

That way we can approach fat loss from a much healtheir place mentally (if that is our goal).

2️⃣ You're expecting some sort of secret
If you're expecting me to give you some sort of secret special thing, like a secret routine, or diet, or supplement, then you'll be disappointed.

I work with people on nailing the essentials, because it's the those things that will get you the results and allow you to keep them.

Not the shiny new thing.

3️⃣ You want quick results
I'm not saying you won't see or feel changes early on, but if you're looking for an '8 week shred' then I'm not for you.

I work with people who want to work on lifelong changes, leaving them set up for life, and that takes time.

The biggest benefit of this though is that once things do click, they last. No more diet hopping, no more second guessing everything, no more bullshit. Just absolute clarity on what you need to focus on.

🎉 BONUS 🎉 - You're not ready to put in the work
Genuinely, nothing I do as a coach will matter if you're not ready to do the work.

I will, to the best of my ability, try to create an environment where you feel heard and where we work together to find solutions for you and where you're at personally.

I will support you. I will provide you with any tools, guidance and support you need, and try to bring out the very best in you by talking through things together.

Because I want you to succeed.

But you still need to be willing to do the work.

If this sounds like we might be a good fit, I'm taking on new clients in May. Just message me 'COACH' and let's have a zero-pressure chat to see if we're a good fit 🚀

The biggest mistake people make when trying to los

The biggest mistake people make when trying to lose a bit of body fat is just eating less.

So it's no wonder they end up feeling hungry and restricted.

But eating less calories doesn't mean less food.

In fact, you can create a deficit whilst eating more food.

This is where food volume comes in.

Using foods that are lower in calories but high in food volume.

Like fruits, vegetables, pulses and legumes, and even potatoes (yeah, you heard me right).

Doing this will mean you're able to create the deficit you need whilst being able to feel full and unrestricted.

If you want a free guide with how to implement this, alongside more tips, then simply message me "GUIDE" and I'll send it over.

Sure, losing body fat is one part of the equation.

Sure, losing body fat is one part of the equation.

But if you want to actually change your physique and not just end up as a smaller version of your current self, then you need to make sure you're including some form of resistance training.

Which also means eating enough of the right things and fuelling your body.

Not just eating as little as possible.

It also happens to be one of the best things you can do for your health, but that's for another time.

If you're tired of constantly trying to shrink yourself and instead want to focus on fuelling yourself, getting stronger and building an athletic physique, then I've got something coming in May you'll probably be interested in...

If you want the details, then message me 'STRONGER' and I'll give you a sneak peak 😉

So what’s the answer? Well, it’s life. Quite

So what’s the answer?

Well, it’s life.

Quite simply most people move less and eat more as they get older.

Take a second to think back to when you were younger…

I’m pretty sure if you’re honest with yourself, your life involved a lot more movement, especially spontanious movement.

Whereas when you get older, this is often replaced by sitting for long periods at a desk and more time sat on the sofa.

Combine that with access to your own income, being able to buy whatever food you want, and order takeaways whenever you want.

And I think you can probably see why these things come together to make fat gain almost inevitable.

Now, I know I’ve just destroyed your excuse.

But this is great news, because it means you're not at the mercy of your metabolism!

All you have to do be sure to keep your activity levels up (I like to use a weekly range target with my clients to allow for flexibility) and focus on a few key nutritional habits.

Nothing fancy or extreme, but these small things compound over months and years and have the ability to be life-changing.

If you need help with this, message me 'HABITS' and let's have a chat to see if I can help 🚀

Getting stronger isn't something that's only reser

Getting stronger isn't something that's only reserved for certain people.

It's something your body does when challenged correctly.

It also happens to be absolutely incredible for your physical and mental health and your quality of life.

Whether you can lift 80kg or 1kg, you can get stronger.

And it is by far the thing I like helping people with the most.

So, if you want to:
- Build a strong physique
- Get started with strength training
- Improve your squat/deadlift
- Get better at pushups
- Do your first pullup

Or, basically, just become stronger and feel more badass, then we should probably talk 😉
Chuck me a 'STRONG' below or in my DMs and we can have a zero-pressure chat.

The latest episode of the podcast is out, and this

The latest episode of the podcast is out, and this one's a continuation from the previous episode on fasting.

This time, we're talking about the proported health benefits and why you might not want to get too excited just yet...

Search "The FTA Podcast" on Spotify 🎙️

It may sound simple, but it's important to remembe

It may sound simple, but it's important to remember.

You go to the gym to get stronger and fitter.

Not because you're already strong and fit.

I know it can be nerve-racking when it seems like everyone else is stronger than you.

But they all started somewhere.

And everyone is on their own journey.

One of my favourite quotes to remember whenever I feel that little gremlin of self-judgement creep up on me when I'm trying something new:

"You can't be good at something until you're terrible at it first".

So go and be terrible.

Start with just the bar.

And the small weights.

And feel happy knowing that you're taking that first step towards becoming stronger and more confident in the gym.

Want to lose fat without losing your mind? Well,

Want to lose fat without losing your mind?

Well, fortunately for you, I created a guide called "How to Lose Fat Without Losing Your Mind."

I made it because I'm sick of people being made to feel like they need to suffer or go to extremes to simply lose a bit of body fat.

And you don't.

In it, I go through all the things I use to make my fat loss phases as easy and enjoyable as possible.

No calorie counting.

No over-restriction.

Just simple tips that are easy to implement that have been proven to work.

If you want it, simply pop a "FREE" below or in my DMs, and I'll send it over to you.

Can you only digest 30g of protein per meal? Will

Can you only digest 30g of protein per meal?

Will eating any extra just get converted to body fat?

No.

30g is simply where muscle protein synthesis is saturated, and therefore eating more won't provide any extra benefit.

But that doesn't mean your body won't use it.

It turns out your body is pretty smart.

Your body will use what it needs throughout the day, and any extra will be converted into glucose.

So don't stress about how much you need to have per meal.

Simply focus on your total intake for the day depending on your goal.

Don't fall for the trap of thinking you have to su

Don't fall for the trap of thinking you have to suffer to see results.

This belief is often what leads people to going to extremes like overly restricting and going on stupid diets (*cough* keto *cough*).

But the truth is that real change happens when you put in small amounts of effort over an extended period of time.

Instead of thinking you need to transform your life overnight, simply aim for 1% better every day.

It may not feel as impressive or sexy, and it may not feel like much in the moment, but making small improvements over time compound and add up over the long-term.

Not only will you make the process more enjoyable, but you'll also be more likely to see results and keep them.

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