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#habitcoaching

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#Repost @lewfitness (@get_repost)
・・・
🔥🍔Do you eat JUNK on the weekend?🍔🔥 .
How many of you have either been the person or know a person who just can’t seem to lose weight even when being good all week by eating "clean" and sticking to their diet? Well this is likely why👉🏼 weekend destruction. As much as you may not like to hear it, you can still screw everything up in just 2 (or even 1) days regardless of how “good” you eat for the other 5 days of the week simply down to the laws of thermodynamics and energy balance but instead of daily energy balance we have to look at WEEKLY energy balance. Example 👇🏼🙋🏼
.
Mary's maintenance is 2500kcal and she is put on a plan that has her in a slight deficit of 200kcal per day (because gradual weight loss is far more beneficial and sustainable than aggressive deficits). Over 7 days that SHOULD then equate to a 1,400kcal deficit and cause a drop of ~0.5lbs per week (assuming there's ~3500kcal in 1lb of fat).
.
So Mary sticks to this plan Monday to Friday and accumulates a 1,000kcal deficit. All she then has to do to drop that 0.5lbs is to finish off the week strong with another 2 days of eating 2200kcal but this is where the problem arises because as Mary has been so “good” throughout the week, she *assumes* that a little "treat" on the weekend will have 0 impact. Wrong!
.
Saturday night comes around and what she had planned to be 1-2drinks, turns into a complete yolo session with beers, shots, kebabs etc. having her accumulate 3500kcal (1000kcal surplus). Then, come Sunday she is so hungover that she wakes up late, skips her gym session and eats a full fry, take way, tub of Ben and Jerrys etc. accumulating another 3500kcal (1000kcal surplus)
.
Well what should have been a weekly deficit of 1,400kcal has now turned into a weekly SURPLUS of 1000kcal and has Mary gaining weight regardless of being so "good" Monday to Friday. The cycle repeats itself week after week and Mary can't understand why she is trying so hard yet the scale is going in the other direction when the answer is right there in front of her 👉🏼 weekend destruction. Just sayin 🤓
Image by @smurray_32
#junkfood #weightlossjourney #iifym #flexibled

A couple client wins. #habitcoaching #precisionnutrition #fatloss #winning
PM for details on my next 90 day challenge. 3 of 5 spots are gone!

NY AFTENVANE: Puslespil!😜 De fleste aftener ender jeg i SoMe-fælden. Jeg har behov for afslapning/afstressning, og vanen med at hive telefonen op af lommen er så indgroet, at det sker helt uden bevidst tanke. Denne automaticitet er en del af definitionen på en vane. Problemet for mig, som selvstændig sundhedsdebattør, er, at Facebook især (men også IG til tider) ikke er afstressende. Tværtimod: de kaster spændende nyheder, nye videnskabelige undersøgelser og interessante, relevante blogposts i hovedet på mig - eller jeg får tilsendt links til kendisser der spreder pseudovidenskab eller medier der skriver skræmmeretorik om maden. Jeg kan ikke læse sådanne ting, uden straks at tænke over, hvad jeg selv har lyst til at skrive derom. Det sætter min hjerne på overarbejde på et tidspunkt hvor den helst skal geare ned... Men hvordan løser man dette!? Udfordringen er, at jeg gerne IKKE vil kigge på sociale medier om aftenen. Men ikke-mål duer ikke! Så vi måtte finde på noget, som jeg/vi skulle lave I STEDET - meget gerne noget, som krævede lige så lidt at "falde over" og gå i gang med, som mindless checking af sociale medier. Og det er i situationer som denne (og dengang vi fra den ene dag til den anden, aldrig mere havde vores smartphones med i seng) at @groenmor er så imponerende hurtig til at gå fra spæd tanke til handling. Hun havde selv nævnt, at hun godt gad at lægge puslespil til sommer, og efter jeg havde ytret mine aftenkvaler for hende, kom jeg dagen efter hjem til Taj Mahal i tusind brikker 😍 Siden har jeg købt fem puslespil mere, og vi har netop afsluttet Titanic og skal i gang med Nyhavn. Protip: jo mere blå himmel, jo længere tid tager det!🤓😱 #vane #nyevaner #vanecoach #habits #habitcoaching #instafit #fitfamdk #puzzle

It's HERE. I finally DID IT. I have been asked about group coaching multiple times and FINALLY got it ready to be rolled out.

#LIFELESSONS 21 day Mini Course

It is my FREE introductory course to Empowering Life

We will work on the creation of healthy habits & rituals in order to create a lifestyle we love; One meal, one workout & one moment at a time.

Join the FREE 21 Day #LIFELESSONS course to begin building sustainable healthy habits into daily life for weight loss or maintenance and the peace of mind that you will #NEVER HAVE TO DIET AGAIN

It's totally free, what have you got to lose? Share with a friend and have them do it with you as well.
Link for FREE registration in bio

#LifeLessons #HabitCoaching #EmpoweringLife

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[성공습관 TIP - Health🏋🏻]
.
오늘은 팔 근육 키우기!! 💪🏻
TR90 이제 한달 남았어요!! 화이팅!! 할 수 있다 체지방 -6%!! .
.
[Successful Habits - Health🏋🏻]
About a month left of TR90!!
I WILL meet my goal of
burning 6% of body fat!!! I am going to do it!! .
.
#운동 #성공습관 #목표쪼개기
#습관도 #코칭이필요하다
#다이어트 #건강 #건강습관
#exercise #running #soimportant
#뷰티 #얼스타 #얼스타그램
#셀스타 #셀스타그램 #글래머
#글래머러스 #성공 #습관 #코칭 .
.
#kbeauty #dietcoach
#habitcoaching #atthegym #lifecoach
#kbeautycoach #health
#healthyhabits #lifecoachrachel

Knowledge is power! Our team dove deep into another successful seminar by Coach Stevo on Habitry! #habitcoaching #remotecoaching

Only one more day to sign up! (Link in Bio) Check out this review from a past participant: "Despite my initial skepticism, because other diets and meal plans never worked for me in the past, I noticed tangible results within one week. My most aggravating fat deposits have disappeared, my waist is more defined, arms and hips are slimmer, and I'm never bloated!!" #nutrition #weightloss #habitsofhealth #fitness #mealprep #nutritioncoaching #habitcoaching #transformation #motivation #results

มีความเซเล็ปมั้ยล่ะ
น้องบอก...ถ้าพี่ต้นปาล์ม ตัวขาวนะ
หล่อมากเลยยย
...คือ พี่หล่อแบบเข้มๆก็ได้ไง หรือต้องใช้แอพ ..
จริงๆพี่ก็ไม่ค่อยตากแดดนะ
พี่ควรภูมิใจใช่ไหม
#habitcoach #habitcoaching #habit #habits #habito #habitat

MOST RECENT

Ever wonder why you #countcalories but still hungry and are not losing #weight? 🤔

#Foodquality is the reason.
Your body craves #nutrients and if you don’t give it what it needs it will ask for more.
Also look at the portion sizes of what 1800kcal looks likes 😱 it will fill you up 👍🏼 ❌ STOP counting calories and ✅START thinking about FOOD QUALITY 😊Here to help if needed 😊

Thanks @lewsfitness for this great graphic 👍🏼 #habitcoaching #weightlossplan #fatlossplan #fatloss #weightloss #healthyeating #health #healthylifestyle #healthylifestylechange #healthychoices #nutritioncoach #dietcoach #fatlosscoach #fitness

This is exactly where I was 4 years ago. 😬

It meant I didn’t even sniff chocolate Sunday to Friday but Saturday was like Christmas 😛 I would eat anything and everything, meaning all my hard work during the week was gone ❌🙄 It meant when I mentally thought I am off the diet for a day I went totally off 🍰🍫 😱😱😱😱😱😱😱😱😱😱 ✅How about you have a treat when you need it, have that 🍫 or that 🍰 but keep it moderate and know that it is included in your diet- you haven’t fallen off or messed up your day 😊😊😊😊😊 ✅#habitcoaching gets you into this habit and is what I teach you
#nutrition #propernutrition #properdiet #dietsupport #dietplan #fatlossplan #weoghtlossplan #weightloss #fatloss #healthylifestyle #healthyeating #healthyfood #yoyodiet #nitritioncoach #habits #diet

.
[성공습관 TIP - 자기계발🏅]
.
처음에는 책 10장만 읽기를
습관화하려고 노력했다.
10장 읽기를 1년동안 거의 매일 유지해왔고
이제는 책을 읽지 않으면 잠을 못 잔다.
독서를 습관화 하고 다음 습관은
새벽에 일어나기였다.
새벽 4:15에 일어나니 책 읽을 시간이
더 많아져서 이젠 하루에 10장이 아닌
100장까지 읽는다.
이것이 습관의 힘이다! .
.
[Successful Habits - Development🏅]
At first, it was so hard to
read 10 pages of a book everyday.
However, I was able to keep that goal for a year and now I cannot go to sleep if I don’t read. Now I made a new goal of waking up at 4:15am every weekday morning and surprisingly, it gave me more time to do things, like reading. So this new habit helped me to upgrade my reading habit by allowing me to read 100 pages before lunch time! .
.
#독서 #성공습관 #미라클모닝
#습관도 #코칭이필요하다
#read #reading #독서습관
#leadersarereaders #habits #soimportant
#리더 #멘토링 #멘토
#투데이 #일상일기 #데일리
#일상 #성공 #습관 #코칭 .
.
#successfulhabits #coach
#habitcoaching #miraclemornig #lifecoach #daily #health
#healthyhabits #lifecoachrachel

#Repost @lewfitness (@get_repost)
・・・
🔥🍔Do you eat JUNK on the weekend?🍔🔥 .
How many of you have either been the person or know a person who just can’t seem to lose weight even when being good all week by eating "clean" and sticking to their diet? Well this is likely why👉🏼 weekend destruction. As much as you may not like to hear it, you can still screw everything up in just 2 (or even 1) days regardless of how “good” you eat for the other 5 days of the week simply down to the laws of thermodynamics and energy balance but instead of daily energy balance we have to look at WEEKLY energy balance. Example 👇🏼🙋🏼
.
Mary's maintenance is 2500kcal and she is put on a plan that has her in a slight deficit of 200kcal per day (because gradual weight loss is far more beneficial and sustainable than aggressive deficits). Over 7 days that SHOULD then equate to a 1,400kcal deficit and cause a drop of ~0.5lbs per week (assuming there's ~3500kcal in 1lb of fat).
.
So Mary sticks to this plan Monday to Friday and accumulates a 1,000kcal deficit. All she then has to do to drop that 0.5lbs is to finish off the week strong with another 2 days of eating 2200kcal but this is where the problem arises because as Mary has been so “good” throughout the week, she *assumes* that a little "treat" on the weekend will have 0 impact. Wrong!
.
Saturday night comes around and what she had planned to be 1-2drinks, turns into a complete yolo session with beers, shots, kebabs etc. having her accumulate 3500kcal (1000kcal surplus). Then, come Sunday she is so hungover that she wakes up late, skips her gym session and eats a full fry, take way, tub of Ben and Jerrys etc. accumulating another 3500kcal (1000kcal surplus)
.
Well what should have been a weekly deficit of 1,400kcal has now turned into a weekly SURPLUS of 1000kcal and has Mary gaining weight regardless of being so "good" Monday to Friday. The cycle repeats itself week after week and Mary can't understand why she is trying so hard yet the scale is going in the other direction when the answer is right there in front of her 👉🏼 weekend destruction. Just sayin 🤓
Image by @smurray_32
#junkfood #weightlossjourney #iifym #flexibled

.
[성공습관 TIP - Health🏋🏻]
.
오늘은 팔 근육 키우기!! 💪🏻
TR90 이제 한달 남았어요!! 화이팅!! 할 수 있다 체지방 -6%!! .
.
[Successful Habits - Health🏋🏻]
About a month left of TR90!!
I WILL meet my goal of
burning 6% of body fat!!! I am going to do it!! .
.
#운동 #성공습관 #목표쪼개기
#습관도 #코칭이필요하다
#다이어트 #건강 #건강습관
#exercise #running #soimportant
#뷰티 #얼스타 #얼스타그램
#셀스타 #셀스타그램 #글래머
#글래머러스 #성공 #습관 #코칭 .
.
#kbeauty #dietcoach
#habitcoaching #atthegym #lifecoach
#kbeautycoach #health
#healthyhabits #lifecoachrachel

Quick and simple #lunch
Broccoli (precooked and microwaved)
Stilton
Cashews
Beetroot
Chicken (precooked)

Being busy is not an excuse, there are always ways to work around this and meals that are quick and simple 😊😊😊😊😊😊😊😊😊👍🏼👍🏼 Give me a shout if you want a little direction with this

#nutrition #nutritioncoach #nutritionplan #dietcoach #dietsupport #dietplan #weightloss #weightlossplan #fatloss #fatlossplan #healthylifestyle #healthyeating #health #performance #crossfit #habitcoaching #recipeideas

#Training, #competitions or #dieting is HARD ON YOUR OWN😓 even with the best intentions
I nearly died in the workout I did this morning and wanted to give up 😳

However ........ Luckily for me I had a whole #crossfit class behind me helped my and motivating me 😊

Want to make those changes to your diet but struggle to keep going?
If your answer is yes then DM me, I am here to be your fan and #support you 👍🏼 #fitness #exercisetips #diet #dietsupport #weightloss #fatloss #fatlossplan #weightlossplan #nutritionplan #nutrition #healthylifestyle #healthyeating #nutritioncoach #dietcoach #habitcoaching

.
[성공습관 TIP - Health🏋🏻]
.
오늘 피곤해서 운동 가기 싫었지만..
이렇게 목표를 쪼개니 나도 모르게
헬스장에 와있었다..
1. 침대에서 나오기
2. 운동복 입기
3. 공복에 뛰어야 체지방 잘 빠지니 밥 먹지말고 나가기
4. 10분만 뛰기

지금 헬스장에 한 시간 넘게있다 ㅋ
어느세 복근 운동 중!! .
.
[Successful Habits - Health🏋🏻]
I didn’t want to go to the gym today
but I split my goal of going to the gym to little goals like this:
1. Get out of bed
2. Wash up and get in my fitness wear
3. Open the door and go out
4. Run for 10 minutes
I found myself at the gym and it’s been more than an hour and half already!! .
.
#운동 #성공습관 #목표쪼개기
#습관도 #코칭이필요하다
#다이어트 #건강 #건강습관
#exercise #running #soimportant
#뷰티 #얼스타 #얼스타그램
#셀스타 #셀스타그램 #글래머
#글래머러스 #성공 #습관 #코칭 .
.
#kbeauty #dietcoach
#habitcoaching #atthegym #lifecoach
#kbeautycoach #health
#healthyhabits #lifecoachrachel

Learn and adjust ✅

Don’t stick to a #diet you can’t keep to or it will become another failed diet 😱

Make it fit your #lifestyle rather than toufit around the diet

Be consistent with you intake and measure you progress so you can see what works and what doesn’t
This leads to #longtermsuccess and is why #habitcoaching works
#healthylifestyle #lesstress #dietplan #fatlossplan #fatloss #weightloss #weightlossplan #accountability #coach #nutritioncoach #nutritionplan #nutrition #dietsupport #fitness #bodycomposition

❌ stop doing the same thing then! ✅ try something different 👍🏼 😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
If you always do what you always did then you will always get what you always got
Stop feeling like your not achieving and star feeling awesome 😵😵😵😵😵😵😵😵😵😵😵😵😵😵😵 I am here to help when you want that #change 😊

DM me 👍🏼 #habitcoach #habitcoaching #nutrition #nutritioncoach #doet #dietplan #weightlossplan #weightloss #fatlossplan #fatloss #health #healthylifestyle #healthyyou #healthyfood

Don’t fall victim to 1 bad meal which leads to you thinking F!?* it ❌ then carry on binging on anything and everything because you feel that you have messed up so might as well write off the day ✅ why not enjoy a TREAT now and then (15% of the time) and enjoy it without feeling guilty 👍🏼 Moderation and consistency is 🗝

This is a lot easier with accountability of a #coach
#habitcoaching #healthyeating #healthydiet #health #healthyfood #healthylifestyle #food #nutritioncoach #nutrition #weightloss #fatloss #nutritionplan #fatlossplan #weightlossplan

Following a diet 100% but struggling to keep up with all the changes: can’t eat this, must eat this, cook like this etc.......🙄🙄🙄🙄 It gets hard to keep to it so you end up saying ❌ #!£& it ❌ and instead of being 100% on it like you were for 2 weeks, you end up following it 40% as you choose the bits you like

How about switching a diet around to start with: 🌟Be 85% CONSISTENT with your diet rather than 100% inconsistent🌟

SIGN UP TO TO MY EMAILS and comment below for a chat about #habitcoaching
#weightloss #weightlossplan #fatloss #fatlossplan #nutritionplan #heathydiet #healthyyou #heathylifestyle #heathyeating #diet #dietcoach #dietsupport #fitbody

If it is knowledge of nutrition, lack of focus, poor adherence and lack of accountability then this is common

What if there was an easy to follow system that taught you all of this in simple steps every 2 weeks? 😀😀😊😊😊😊😊😊😊😊 Drop me a message and we can chat about #habitcoaching with #lifesnutrition
#fatloss #fatlossplans #weightlossplans #weightloss #nutritionplan #nutrition #health #healthylifestyle #healthyyou #fitbody #getinshape #healthyeating #healthydiet #diet #dietsupport #dietcoach #habitcoach #habits

❌ Hard work 😓 = short term gains OR ✅ small #habit changes = long term gains 👍🏼 Does are hard when you have to restrict yourself so much and change 50 things at once, no wonder people fall off their diet or put #weight back on after.

#habitcoaching gives you 🥇 thing to change every 2 weeks meaning you can manage your choices and fit the #diet to your #lifestyle
#healthylifestyle #nutrition #nutritioncoach #support #dietsupport #nutritionplan #weightloss #weightlossplan #fatlossplan #fatloss #healthydiet #healthyfood #happy #destress #onlinecoach #dietcoach

#toadinthehole anyone? 😳

Not my finest creation but who cares, served with loads of #veg this was a great #healthymeal 😀😀😀😀😀😀😀😀😀😀 Don't get fussy and over analytical about sprouted grain only and organic carrots that have been sprinkled with rain water from Nepal 😂

Get the basics right and your winning ✅

Happy cooking people 🥘🌮🥙🥗🍧🥝🍓🍐🍒🍆 POST SOME OF YOUR WORST LOOKING CREATIONS 😀😀😀 #health #fatlossplan #weightlossplan #nutrition #nutritioncoach #habitcoach #habits #habitcoaching #fitness #fuel #healthydinner #weirdfood

Ever get #overwhelmed with too much information?
You try your best but just can’t remember everything or fit it all in
Can be very 😡😤 How about I take that stress away and information overload 👍🏼 If you do one thing at a time you will nail it! 😊
Learn one thing every 2 weeks and add this to your previous habit, over time these combine into many achievable habits that fit into your #lifestyle
#habitcoaching does this and supports you all the way #lifesnutrition
#nutritioncoach #nutritionplan #nutrition #nutrients #onethingatatime #simple #healthy #healthyeating #healthylifestyle #healthjourney #weightlossplan #fatlossplan #fatloss #weightloss #change #happy #lessstressed

Striving for the elusive 'perfection' (or fast success) is precisely what ends up tripping you up in your journey towards your goals.
.
Forget deprivation. Forget diets. Forget harsh rules and exercise as punishment. It's not NICE and...it DOES NOT work in the long-run.
.
.
#progressoverperfection #weightloss #fatloss #healthgoals #goals #healthyjourney #bodylove #selfcare #fitness #nutrition #fitspo #fitpro #babysteps #habits #habitcoaching #coach #longisland #pcos

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