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Nutrition Essentials

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The best part about this is how much benefit you g

The best part about this is how much benefit you get from increasing your daily activity by even the smallest amount initially.

Going from 3,000 steps per day to 6,000 per day may not seem like much in practice, but the difference it makes to your health is HUGE.

Don't get so caught up with exercise that you forget about one of the best tools you have at your disposal to improve your health!

A new episode of the podcast is out! This one wil

A new episode of the podcast is out!

This one will blow your mind.

In it, I talk about the research done into overfeeding and why you don't have to worry about the odd over-indulgence, why gaining body fat isn't something that happens overnight, and why daily movement is THE most important thing to focus on if you want to lose body fat and keep it off.

Follow the link in my bio or search Beans and Barbells' on Spotify.

It throws people because they feel like they're no

It throws people because they feel like they're not doing enough.

So they reduce calories more, or restrict, or increase their cardio.

And at first they feel ok with it because it makes them feel like they're doing something.

But the effort isn't sustainable.

So they give up.

The hardest thing to get across to people is to get them to trust that they are doing enough and that they don't have to suffer to see incredible results.

And that those small, often boring, seemingly insignificant decisions are the ones that will add up over time.

Not exercising yourself into oblivion or restricting yourself into misery.

I hope you can hear the frustration in my keyboard

I hope you can hear the frustration in my keyboard taps.

But the amount of times people beat themselves up because they think they've failed because they've "only done X workouts" genuinely upsets me.

You do not need to do a lot to completely change your quality of life (especially with resistance training).

And if you beat yourself up every time you do 3 workouts instead of 4, then it's the (metaphorical) equivalent of smashing all of the glasses in your kitchen because you dropped a plate.

But the plate didn't even break.

Make sure you give yourself credit for the things you DO do, especially during periods when life gets busy and excuses are easy to find.

That's what will keep you going.

And that's what will get you results.

Champion your damn-self!

Tracking isn't for everyone. But it can have huge

Tracking isn't for everyone.

But it can have huge benefits when used correctly and with an understanding of it's flaws.

If it's seen as something that is precise, then that's where issues arise.

But if viewed as a guide, it can be a useful tool.

And one of my favourite benefits is when it helps clients realise that they can simply fit foods they enjoy into their caloric budget (if they have one) and still be on track with their goal.

It helps to take away this idea of "good" and "bad" foods, whereby if you eat the "wrong" food then you are punished with body fat.

Being able to make a meal that you want that isn't an IG-worthy vision of health and not feel bad about it because you know it fits in with your allowance is such a freeing thing for a lot of people.

And the best part is you don't have to do this forever.

Because tracking isn't something you do for the rest of your life.

It's a tool to be used for a brief period for you to gain awareness into whether how you are currently eating suits your current goal.

And after a while things like food choices and portion sizes become second nature, so you can phase it out.

Yes it's a bit of effort at first, but don't let that put you off using something that could benefit you greatly down the line. You just need guidance on how to use it properly!

In the words of clients:
"I thought I hated tracking, but it turns out I just hated tracking on 1200 calories!"

"I thought I wasn't going to like tracking, but it's actually been really helpful. I really like putting it in there as it helps me plan what to take to work. It let's me know that what I'm eating isn't too much, and it's actually helped me to listen to my body more"

If there's one thing I could get out of people's m

If there's one thing I could get out of people's minds it's the idea that failure is a bad thing.

Aside from the fact that when it comes to your fitness and nutrition, there's no such thing (anything is better than nothing).

The idea that you've failed normally comes from believing you have to be perfect (which isn't the case).

But more than that, failure is how you learn what works for you.

It also means you're pushing yourself, which is key to growth.

The only way to truly "fail" at your fitness and nutrition is to not do anything.

And I believe in this so strongly that it's the only rule I have with my clients:

"There is no such thing as failure, only feedback".

Every "failure" is an opportunity for growth, learning and development as long as you are willing to put the work in.

You don't need to s end your life in the gym to ge

You don't need to s end your life in the gym to get incredible results.

The biggest obstacle most people face when it comes to integrating exercise into their life is time.

And I think that comes from the idea that you have to do at least an hour otherwise, it's not worth it.

But nothing could be further from the truth.

You see when you exercise it puts a stress on the body.

It's this stress that causes your body to adapt and grow back stronger/fitter.

Once you create the necessary stress for your body to adapt to in the way you want it to adapt (get stronger, grow muscle, increase your VO2 max) you don't need to do any more.

And fortunately for us, the majority of that stress happens in the first part of our workout.

After this the benefit-to-cost ratio decreases, meaning we don't get an equal amount of return compared to the effort we put in.

This is game-changing for those of us who struggle to fit exercise into our busy lives, as it means we can still see amazing progress without having to spend hours in the gym.

📣 STRONGER sign-ups close today 📣 Today is

📣 STRONGER sign-ups close today 📣

Today is the last day to sign up for this intake of group coaching.

Over the weekend I'll be busy squirreling away, creating everyone's programs ready to start on Monday.

So just to refresh in case you missed it:

STRONGER is 8 weeks of group coaching, focused on getting you stronger, in all aspects of your fitness and nutrition.

Instead of focusing on the outcome, we focus on the habits that will take us to where we want to be and on getting better at those.

That way, we get our motivation from the constant improvements we're making daily.

If this sounds like something that interests you, DM me STRONGER or follow the link in my bio.

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