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BOOKMARK FOR LATER (I have listed all the calories in the dessert menu at MacDonald Aus)

You can eat anything you like and lose fat as long as it fits your calories⁣

And yes that goes for McDonalds.⁣

Now, i'm not here trying to promote to people to eat McDonald at all but it serves you well to be educated around calories in and out especially seeing as we live in an obesogenic environment. ⁣

Meaning we have access to food 24/7 with the tap of a button.⁣

What I want to emphasize is, if you are going to eat out, Plan your calories ahead if you are on a specific fat loss plan and have a target to achieve.⁣

This shouldn't be an every day or week food, but it gives you knowledge and power to make an informed decision should you find yourself having to pop into McDonalds for a quick lunch.⁣

Stop it with the food guilt and food shaming yourself. Just focus on the fundamentals, ⁣

Does it fit your calories? ⁣

Tag a friend who needs this chart

BOOKMARK FOR LATER (I have listed all the calories in the dessert menu at MacDonald Aus)
⁣
You can eat anything you like and lose fat as long as it fits your calories⁣
⁣
And yes that goes for McDonalds.⁣
⁣
Now, i'm not here trying to promote to people to eat McDonald at all but it serves you well to be educated around calories in and out especially seeing as we live in an obesogenic environment. ⁣
⁣
Meaning we have access to food 24/7 with the tap of a button.⁣
⁣
What I want to emphasize is, if you are going to eat out, Plan your calories ahead if you are on a specific fat loss plan and have a target to achieve.⁣
⁣
This shouldn't be an every day or week food, but it gives you knowledge and power to make an informed decision should you find yourself having to pop into McDonalds for a quick lunch.⁣
⁣
Stop it with the food guilt and food shaming yourself. Just focus on the fundamentals, ⁣
⁣
Does it fit your calories? ⁣
⁣
Tag a friend who needs this chart
56 11 54 minutes ago

Listen 👂⁣

You've never failed a diet 😊⁣

Phew.⁣

Pretty relieved? ⁣

Weight of your shoulders?⁣

All that self blame ⁣

That guilt ⁣

Feeling like you're the problem⁣

That it's your fault for having no will power ⁣

All that crap? ⁣

Gone ⁣

You don't need it.⁣

You see, I hear stories from my clients,⁣

How they used to follow some fad diet or meal plan.⁣

Leaving them feeling helpless ⁣

Confused ⁣

Stressed ⁣

Pissed off ⁣

Unhappy ⁣

And no motivation.⁣

The fear of failing yet another diet gave them two options, before working with the Bodyfitproject academy.⁣

1/ Give up and stop trying completely, and wish the weight away ⁣

Or ⁣

2/ Go back to a diet they tried before because it's all they know ⁣

-⁣
I've spoken to clients who used to feel anxious with just the thought of "dieting" ⁣

-⁣
Often thinking things like: ⁣

"I feel guilty when I have something naughty"⁣
-⁣

"I couldn't cope with the hunger so I'll just binge eat in the evenings" ⁣
-⁣

"I honestly felt so tired that I couldn't do anything I wanted so would just eat and blow my diet, again" ⁣
-⁣

Sad, but true⁣
-⁣

You're looking for a quick result⁣

Buts that's what you'll always get if you do these faddy, restricted diets⁣
-⁣
A quick result ⁣

Only for the weight to pile all back on again after you couldn't say no anymore to chocolate....⁣

Imagine that ⁣

A diet that leaves you clawing at the walls ⁣

Hungry ⁣

And deprived of the food you enjoy? ⁣

But there's a better way ⁣

More simple and enjoyable way.⁣

Bodyfitproject academy 😊⁣

Where we take traditional dieting and shove it where the sun don't shine ⁣

Where we say yes to food we enjoy ⁣

Yes to social occasions ⁣

And no to shitty guilt.⁣

Instead, we focus on⁣

✅Feeling fitter ⁣

✅Fitting into clothes you love ⁣

✅Having more energy ⁣

✅Having more confidence in or out of clothes⁣

✅Sleeping better ⁣

✅losing inches ⁣

These wins are HUGE. ⁣
-⁣

And you can do ALL of these without going on a fad diet.⁣
-⁣

If you need any help or support, I'm around.⁣

Helped people just like you transform the way they look at food, the way they feel and how they look.⁣

Matt ❤

Listen 👂⁣
⁣
You've never failed a diet 😊⁣
⁣
Phew.⁣
⁣
Pretty relieved? ⁣
⁣
Weight of your shoulders?⁣
⁣
All that self blame ⁣
⁣
That guilt ⁣
⁣
Feeling like you're the problem⁣
⁣
That it's your fault for having no will power ⁣
⁣
All that crap? ⁣
⁣
Gone ⁣
⁣
You don't need it.⁣
⁣
You see, I hear stories from my clients,⁣
⁣
How they used to follow some fad diet or meal plan.⁣
⁣
Leaving them feeling helpless ⁣
⁣
Confused ⁣
⁣
Stressed ⁣
⁣
Pissed off ⁣
⁣
Unhappy ⁣
⁣
And no motivation.⁣
⁣
The fear of failing yet another diet gave them two options,  before working with the Bodyfitproject academy.⁣
⁣
1/ Give up and stop trying completely, and wish the weight away ⁣
⁣
Or ⁣
⁣
2/ Go back to a diet they tried before because it's all they know ⁣
⁣
-⁣
I've spoken to clients who used to feel anxious with just the thought of "dieting" ⁣
⁣
-⁣
Often thinking things like: ⁣
⁣
"I feel guilty when I have something naughty"⁣
-⁣
⁣
"I couldn't cope with the hunger so I'll just binge eat in the evenings" ⁣
-⁣
⁣
"I honestly felt so tired that I couldn't do anything I wanted so would just eat and blow my diet, again" ⁣
-⁣
⁣
Sad, but true⁣
-⁣
⁣
You're looking for a quick result⁣
⁣
Buts that's what you'll always get if you do these faddy, restricted diets⁣
-⁣
A quick result ⁣
⁣
Only for the weight to pile all back on again after you couldn't say no anymore to chocolate....⁣
⁣
Imagine that ⁣
⁣
A diet that leaves you clawing at the walls ⁣
⁣
Hungry ⁣
⁣
And deprived of the food you enjoy? ⁣
⁣
But there's a better way ⁣
⁣
More simple and enjoyable way.⁣
⁣
Bodyfitproject academy 😊⁣
⁣
Where we take traditional dieting and shove it where the sun don't shine ⁣
⁣
Where we say yes to food we enjoy ⁣
⁣
Yes to social occasions ⁣
⁣
And no to shitty guilt.⁣
⁣
Instead, we focus on⁣
⁣
✅Feeling fitter ⁣
⁣
✅Fitting into clothes you love ⁣
⁣
✅Having more energy ⁣
⁣
✅Having more confidence in or out of clothes⁣
⁣
✅Sleeping better ⁣
⁣
✅losing inches ⁣
⁣
These wins are HUGE. ⁣
-⁣
⁣
And you can do ALL of these without going on a fad diet.⁣
-⁣
⁣
If you need any help or support, I'm around.⁣
⁣
Helped people just like you transform the way they look at food, the way they feel and how they look.⁣
⁣
Matt ❤
5 2 3 hours ago

Casual, easy, tasty 213 cal breakfast! #flexibledieting #ftw #dietstartstoday #dietstartsnow

Casual, easy, tasty 213 cal breakfast! #flexibledieting #ftw #dietstartstoday #dietstartsnow
8 0 4 hours ago

I start dieting today!
.
.

今日からダイエット。
ダイエットは確か学生の時に一度やったきりかも...見事に失敗したけどw
.

大昔にエアロビックとジャズダンスを鬼の様にやって7kg落としてから肥えなくなったのに、離婚→激痩せ→リバウンド。 数年掛けて戻すも2年前に同じ様な事が有り只今絶賛リバウンド中。
見た目はそれ程太って無いけど、自分のベスト体重よりかなーりオーバー!という事で30日後5kg減量、体脂肪率10%台を目指します💪
(現在体重55.7kg 体脂肪率23.1%因みに出産時体重57〜58kg ベスト体重±50kg)
以前のトレーナーには食事8割運動2割と言われました。
アンチ新糖生なので糖質は断ちません。水分補給はネックだ。1日2リットル。
1番効率的な食事と運動をやりたいなぁ。
ただ体重を落とすんじゃなくてキリッと締めたいからね。
ゲーム感覚で頑張ります(^-^)
昨日の運動BC45
今日はカポエイラ約2時間の予定.
. #fitfes #diet #gym #fitness-motivation #bodymake #短期ダイエット #目標5キロ減 #体脂肪率減らす #腹筋割りたい #ワークアウト #ジム活 #フィットネス #dietstartstoday

I start dieting today!
.
.

今日からダイエット。
ダイエットは確か学生の時に一度やったきりかも...見事に失敗したけどw
.

大昔にエアロビックとジャズダンスを鬼の様にやって7kg落としてから肥えなくなったのに、離婚→激痩せ→リバウンド。 数年掛けて戻すも2年前に同じ様な事が有り只今絶賛リバウンド中。
見た目はそれ程太って無いけど、自分のベスト体重よりかなーりオーバー!という事で30日後5kg減量、体脂肪率10%台を目指します💪
(現在体重55.7kg 体脂肪率23.1%因みに出産時体重57〜58kg ベスト体重±50kg)
以前のトレーナーには食事8割運動2割と言われました。
アンチ新糖生なので糖質は断ちません。水分補給はネックだ。1日2リットル。
1番効率的な食事と運動をやりたいなぁ。
ただ体重を落とすんじゃなくてキリッと締めたいからね。
ゲーム感覚で頑張ります(^-^)
昨日の運動BC45
今日はカポエイラ約2時間の予定.
.  #fitfes #diet#gym#fitness-motivation #bodymake #短期ダイエット #目標5キロ減 #体脂肪率減らす #腹筋割りたい #ワークアウト#ジム活 #フィットネス#dietstartstoday
27 2 12 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach Qiqi +6012-4300 304

#teamcoachqiqi #getfitnowonline
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet #brunei #singapore #newzealand

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach Qiqi +6012-4300 304

#teamcoachqiqi #getfitnowonline 
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet #brunei #singapore #newzealand
26 0 12 November, 2019

Returning after a long time. Trying to keep with the times. I'm going today with some #watermelon #apple #tea and #brownrice and #furikake.
Not so healthy but had nothing to eat so let's start the day.
#diet #kpop #kpopdiet #kimpilsuk #kimpilsukdiet #pilsukdiet #dietplan #healthy #dieting #dietfood #healthylifestyle #healthylife #green #natural #dieta #foodinspo #dietstartstoday #challenge #iu #Korean #nosugarchallenge

Returning after a long time. Trying to keep with the times. I'm going today with some #watermelon #apple #tea and #brownrice and #furikake.
Not so healthy but had nothing to eat so let's start the day. 
#diet #kpop #kpopdiet #kimpilsuk #kimpilsukdiet #pilsukdiet #dietplan #healthy #dieting #dietfood #healthylifestyle #healthylife #green #natural #dieta #foodinspo #dietstartstoday #challenge #iu #Korean #nosugarchallenge
11 1 11 November, 2019

nefes alamiyor😢😢😢 onun cigliklarini duyamiyorsunuz ama o hayati icin savasiyor ve tipki diger hayvanlar gibi baliklar da aciyi hissediyor. sizi guvenli evinizden koparip ölene kadar bogsalardi nasil hissederdiniz?!
Reposted from @peta (@get_regrann) - You can’t hear her screams, but she’s fighting for her life 😭 Just like all animals, FISH FEEL PAIN. How would you feel if you were yanked out of your home and then suffocated to death?! STOP eating fish 🙅‍♀️🐟 -
#dietstartstoday #ketodiet #glutenfree #ünlüler #bugdaydernegi #healthyfood #hayvansever #ünlüler #bilinç #beslenmevediyetetik #instalike #instagood #instagram #insta #instadaily #instamood #instafashion #instaphoto #instafood #dogsofinstagram #catsofinstagram #instadog #temavakfı #love #life #lifequotes #travel #instatravel #family #hairstyle #yoga

nefes alamiyor😢😢😢 onun cigliklarini duyamiyorsunuz ama o hayati icin savasiyor ve tipki diger hayvanlar gibi baliklar da aciyi hissediyor. sizi guvenli evinizden koparip ölene kadar bogsalardi nasil hissederdiniz?!
Reposted from @peta (@get_regrann) -  You can’t hear her screams, but she’s fighting for her life 😭 Just like all animals, FISH FEEL PAIN. How would you feel if you were yanked out of your home and then suffocated to death?! STOP eating fish 🙅‍♀️🐟 -
#dietstartstoday #ketodiet #glutenfree #ünlüler #bugdaydernegi #healthyfood #hayvansever #ünlüler #bilinç #beslenmevediyetetik #instalike #instagood #instagram #insta #instadaily #instamood #instafashion #instaphoto #instafood #dogsofinstagram #catsofinstagram #instadog #temavakfı #love #life #lifequotes #travel #instatravel #family #hairstyle #yoga
21 0 11 November, 2019

I thought I’d lessen the Monday morning blow with my delicious BAKED OATS recipe 💜 These are an absolute breakfast GAMECHANGER and honestly perfect for a cold, grim morning like today. Hot, cakey and total comfort food whilst still being macro friendly - WIN WIN 🌟All you need to do to make the oats is together;
❣️50g Oats
❣️1 tsp Baking powder
❣️1 small mashed banana
❣️ 50g Berries ❣️1 tsp Cinnamon ❣️@MyProtein Vanilla Flavdrops
❣️Enough water to make a thick, cakey consistency. Spray a small baking tin with some Frylight spray so it doesn’t stick and the bake in the oven on a medium heat for 20-25 mins 😍 And then get creative with the toppings! Greek yoghurt mixed with protein powder and more berries is my go-to for a protein hit and no breakfast is complete without peanut butter!
HAPPY MONDAY LOVES 💜 Let’s do our best to make it a good’n!! #mondaymorning #morninginspiration #mondaymotivation #bakedoats

I thought I’d lessen the Monday morning blow with my delicious BAKED OATS recipe 💜 These are an absolute breakfast GAMECHANGER and honestly perfect for a cold, grim morning like today. Hot, cakey and total comfort food whilst still being macro friendly - WIN WIN 🌟All you need to do to make the oats is together;
❣️50g Oats
❣️1 tsp Baking powder
❣️1 small mashed banana
❣️ 50g Berries ❣️1 tsp Cinnamon ❣️@MyProtein Vanilla Flavdrops
❣️Enough water to make a thick, cakey consistency. Spray a small baking tin with some Frylight spray so it doesn’t stick and the bake in the oven on a medium heat for 20-25 mins 😍 And then get creative with the toppings! Greek yoghurt mixed with protein powder and more berries is my go-to for a protein hit and no breakfast is complete without peanut butter! 
HAPPY MONDAY LOVES 💜 Let’s do our best to make it a good’n!! #mondaymorning #morninginspiration #mondaymotivation #bakedoats
209 16 11 November, 2019

Have you got clothes in your wardrobe that you would like to get back into? I can help you to achieve your goal, call or text me for a free weight loss consultation on Leicester 0775 1023145 #weightloss #dietplan #one2onediet #leicester #cambridgeweightplan #smallerclothes #30daychallenge #dietmotivation #dietstartstoday #ww #weightwatchers #exante #slimmingworld #lighterlife #slimfast

Have you got clothes in your wardrobe that you would like to get back into? I can help you to achieve your goal, call or text me for a free weight loss consultation on Leicester 0775 1023145 #weightloss #dietplan #one2onediet #leicester #cambridgeweightplan #smallerclothes #30daychallenge #dietmotivation #dietstartstoday #ww #weightwatchers #exante #slimmingworld #lighterlife #slimfast
4 0 11 November, 2019

All time favourite, bye!
We are on the right road. No turning back
#dietstartstoday

All time favourite, bye!
We are on the right road. No turning back
#dietstartstoday
33 0 10 November, 2019
Would definitely go on a 20 hour journey to eat all this again 😋🤪 #thaifood #foodie #toogoodtoshare #vegetarianfood #thaicusine #sundaythoughts #holidayphotos #thailand #dinnerdate #dinnergoals #foodheaven #travelandeat #dietstartstoday
6 0 10 November, 2019
D E S S E R T // How can you say no to this baked meringue, mango and coconut ice cream?! 🥭🥥 #sorrynotsorry #toogoodnottoeat #dinnerlastnight #matchmadeinheaven #mykindofdessert #dietstartstoday @cumulusinc .
.
.
.
.
.
.
#friyay #fridaynight #catchups #delicious #perfection #desserttime #sweettreat #melbourneeats #illbeback #foodadventures
14 2 9 November, 2019

So, guilty. I’ve not even attempted to lose any weight since July. Today is a new day, and I’ve got some determination back under my belt. Watch this space.... #weightlossjourney #dietstartstoday #getinshape

So, guilty. I’ve not even attempted to lose any weight since July. Today is a new day, and I’ve got some determination back under my belt. Watch this space.... #weightlossjourney #dietstartstoday #getinshape
5 0 8 November, 2019

"I don't eat much and still can't lose weight" ⁣

When was the last time you said this? ⁣

Yesterday? ⁣

Last week? ⁣

Last month? ⁣

Are you utterly convinced that someone you're an exception when it comes to calories? ⁣

Now, ⁣

I believe you...⁣

When you say you've tried everything and not seen the results ⁣

Because you may genuinely feel that you have⁣

But I believe science more...⁣

Calories can slip in without you really noticing ⁣

And what I mean by that Is⁣

"Oh it was just a little bite of that"⁣

"It was just a few biscuits" ⁣

"I only use 5g of butter" ⁣

"I only use a small amount of olive oil" ⁣

But how much of this was true? ⁣

They do add up. ⁣

Guessstamates don't really work unless your like calorie Rayman! ⁣

I totally understand you feel you've tried everything and not seeing the results. ⁣

It's frustrating!⁣

Feel as if you go around and around in circles⁣

And think to yourself⁣

"This isn't working" ⁣

And go back to your old ways⁣

But what If I told you there maybe 4 reasons why you're not seeing the results?⁣

Why the calorie deficit is no longer a deficit. ⁣

Well, ⁣

Let's get on with it⁣

1/ You eat off your kid's plate. ⁣

I'm not a parent, but I 've been fortunate enough to work with people who are.⁣

And one thing I hear time and time again is⁣
⁣ "I'm a little bit guilty of finishing my child's plate"⁣

All those extra calories. ⁣

They add up!⁣

2/You pick while you cook ⁣

I've done this, and I'm sure you have too?⁣

Standing in front of the hob, picking a little at that, a little bit of this, until you no longer have an appetite, but you cooked the meal, and hate wasting food, so you eat your meal anyway.⁣

3/ Cheeky biscuite with the tea?⁣

I'm guilty of doing this⁣

When I do track my calories for a given goal, I forgot about the little Lotus biscuits you get with your coffee.⁣

4/ Convenience ⁣

You simply didn't prepare .⁣

Matt ❤

"I don't eat much and still can't lose weight" ⁣
⁣
When was the last time you said this? ⁣
⁣
Yesterday? ⁣
⁣
Last week? ⁣
⁣
Last month? ⁣
⁣
Are you utterly convinced that someone you're an exception when it comes to calories? ⁣
⁣
Now, ⁣
⁣
I believe you...⁣
⁣
When you say you've tried everything and  not seen the results ⁣
⁣
Because you may genuinely feel that you have⁣
⁣
But I believe science more...⁣
⁣
Calories can slip in without you really noticing ⁣
⁣
And what I mean by that Is⁣
⁣
"Oh it was just a little bite of that"⁣
⁣
"It was just a few biscuits" ⁣
⁣
"I only use 5g of butter" ⁣
⁣
"I only use a small amount of olive oil" ⁣
⁣
But how much of this was true? ⁣
⁣
They do add up. ⁣
⁣
Guessstamates don't really work unless your like calorie Rayman! ⁣
⁣
I totally understand you feel you've tried everything and not seeing the results. ⁣
⁣
It's frustrating!⁣
⁣
Feel as if you go around and around in circles⁣
⁣
And think to yourself⁣
⁣
"This isn't working" ⁣
⁣
And go back to your old ways⁣
⁣
But what If I  told you  there maybe 4 reasons why you're not seeing the results?⁣
⁣
Why the calorie deficit is no longer a deficit. ⁣
⁣
Well, ⁣
⁣
Let's get on with it⁣
⁣
1/ You eat off your kid's plate. ⁣
⁣
I'm not a parent, but I 've been fortunate enough to work with people who are.⁣
⁣
And one thing I hear time and time again is⁣
⁣ "I'm a little bit guilty of finishing my child's plate"⁣
⁣
All those extra calories. ⁣
⁣
They add up!⁣
⁣
2/You pick while you cook ⁣
⁣
I've done this, and I'm sure you have too?⁣
⁣
Standing in front of the hob, picking a little at that, a little bit of this, until you no longer have an appetite, but you cooked the meal, and hate wasting food, so you eat your meal anyway.⁣
⁣
3/ Cheeky biscuite with the tea?⁣
⁣
I'm guilty of doing this⁣
⁣
When I do track my calories for a given goal, I forgot about the little Lotus biscuits you get with your coffee.⁣
⁣
4/ Convenience ⁣
⁣
You simply didn't prepare .⁣
⁣
Matt ❤
9 4 8 November, 2019

Yes! I love this. Read it again and again until you get it. Don't wait for someone else to give it to you. What steps do you need to take to get to the life you want? ❤
*
In saying your are responsible doesn't mean you can't get help though. I offer a free discovery call. Get in touch to find out how I can help get you on the right path once 𝘆𝗼𝘂 have made the decision you're ready to make a change.

Yes! I love this. Read it again and again until you get it. Don't wait for someone else to give it to you. What steps do you need to take to get to the life you want? ❤
*
In saying your are responsible doesn't mean you can't get help though. I offer a free discovery call. Get in touch to find out how I can help get you on the right path once 𝘆𝗼𝘂 have made the decision you're ready to make a change.
31 2 7 November, 2019

Hai Assalamualaikum semua. Salam perkenalan.⠀
.⠀
Saya coach Uswah, berusia 26 tahun. ⠀
.⠀
Mula join sebagai peserta Lose Weight Online Coaching masa tahun 2017 selepas melahirkan anak pertama. Dari berat 80 kilo, saya berjaya turunkan 12 kilo sewaktu di dalam program Lose Weight Online Coaching.⠀
.⠀
Tahun 2018 saya mengandung anak kedua, dan Alhamdulillah, dari berat 78kg lepas bersalin, saya berjaya turun sehingga 69 kg.⠀
.⠀
.⠀
Saya memulakan career sebagai personal lose weight coach pada tahun 2017 sehingga hari ini.⠀
.⠀
InsyaAllah menggunakan ilmu saya sebagai biomedical science degree holder dan ilmu serta experience sebagai Lose Weight Coach selama 2 tahun ini, saya nekad membantu ramai orang di luar sana yang struggle nak turun berat. ⠀
.⠀
.⠀
Salam perkenalan! 😁 Jika berminat nak join program Lose Weight Online Coaching, sila klik link whatsapp di Profile IG. ⠀
.⠀
.⠀
Coach Uswah Hasanah....014-5401727⠀
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah .⠀
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti # #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #mirafilzah #uqashasenrose #zizanrazak #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya

Hai Assalamualaikum semua. Salam perkenalan.⠀
.⠀
Saya coach Uswah, berusia 26 tahun. ⠀
.⠀
Mula join sebagai peserta Lose Weight Online Coaching masa tahun 2017 selepas melahirkan anak pertama. Dari berat 80 kilo, saya berjaya turunkan 12 kilo sewaktu di dalam program Lose Weight Online Coaching.⠀
.⠀
Tahun 2018 saya mengandung anak kedua, dan Alhamdulillah, dari berat 78kg lepas bersalin, saya berjaya turun sehingga 69 kg.⠀
.⠀
.⠀
Saya memulakan career sebagai personal lose weight coach pada tahun 2017 sehingga hari ini.⠀
.⠀
InsyaAllah menggunakan ilmu saya sebagai biomedical science degree holder dan ilmu serta experience sebagai Lose Weight Coach selama 2 tahun ini, saya nekad membantu ramai orang di luar sana yang struggle nak turun berat. ⠀
.⠀
.⠀
Salam perkenalan! 😁 Jika berminat nak join program Lose Weight Online Coaching, sila klik link whatsapp di Profile IG. ⠀
.⠀
.⠀
Coach Uswah Hasanah....014-5401727⠀
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah .⠀
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti # #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #mirafilzah #uqashasenrose  #zizanrazak  #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya
13 0 6 November, 2019

KENAPA IKAN BAGUS UNTUK DIET ANDA?⠀
.⠀
.⠀
Asyik-asyik makan ayam je kan? Sesekali tukarlah makan ikan ye tak? 😆⠀
.⠀
Buat anda yang nak turun berat tapi dah bosan makan ayam, boleh cuba sediakan meal plan berasaskan ikan. ⠀
.⠀
Ikan sangat tinggi kandungan protin dan jumlah kalori juga jauh lebih rendah berbanding sumber protin lain. Protin penting untuk kekalkan otot badan. Dalam diet, fokus anda sepatutnya ialah untuk mengekalkan otot badan dan pada masa yang sama mengurangkan lemak dalam badan.⠀
.⠀
Tak guna berlaku defisit kalori setiap hari, berat turun tapi yang turun ialah jisim otot, bukan jisim lemak. ⠀
.⠀
Ikan juga tinggi kandungan Omega 3 yang sangat bagus untuk mengurangkan lemak tepu dalam badan anda. Lemak tak boleh hilang dengan exercise ya sis. Ia hilang dengan jaga pemakanan dan salah satunya ialah dengan mengambil Omega 3 dalam diet harian anda. 😁👍⠀
.⠀
Okay ya? 😆⠀
.⠀
.⠀
Coach Uswah Hasanah....014-5401727⠀
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah .⠀
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti # #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #mirafilzah #uqashasenrose #zizanrazak #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya

KENAPA IKAN BAGUS UNTUK DIET ANDA?⠀
.⠀
.⠀
Asyik-asyik makan ayam je kan? Sesekali tukarlah makan ikan ye tak? 😆⠀
.⠀
Buat anda yang nak turun berat tapi dah bosan makan ayam, boleh cuba sediakan meal plan berasaskan ikan. ⠀
.⠀
Ikan sangat tinggi kandungan protin dan jumlah kalori juga jauh lebih rendah berbanding sumber protin lain. Protin penting untuk kekalkan otot badan. Dalam diet, fokus anda sepatutnya ialah untuk mengekalkan otot badan dan pada masa yang sama mengurangkan lemak dalam badan.⠀
.⠀
Tak guna berlaku defisit kalori setiap hari, berat turun tapi yang turun ialah jisim otot, bukan jisim lemak. ⠀
.⠀
Ikan juga tinggi kandungan Omega 3 yang sangat bagus untuk mengurangkan lemak tepu dalam badan anda. Lemak tak boleh hilang dengan exercise ya sis. Ia hilang dengan jaga pemakanan dan salah satunya ialah dengan mengambil Omega 3 dalam diet harian anda. 😁👍⠀
.⠀
Okay ya? 😆⠀
.⠀
.⠀
Coach Uswah Hasanah....014-5401727⠀
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah .⠀
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti # #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #mirafilzah #uqashasenrose  #zizanrazak  #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya
110 0 6 November, 2019

Intake November program LOSE WEIGHT ONLINE COACHING telah sampai ke penghujung. Tapi saya bukak lagi slot pendaftaran hingga 5 nov ni. .
Sorry yg saya tak sempat reply lagi. InsyaaAllah will reply you as soon as possible ye 🙌🏻
.⠀
Kalau sebelum ni anda give up bila diet seorang diri, apa kata kali ini berikan peluang kepada saya dan team untuk bantu anda capai berat ideal anda? 🥰🥰⠀
.⠀
Program LWOC ni sesuai untuk mereka yang nak turun berat secara sihat. Kalau anda bakal kahwin takut baju kahwin tak muat, yang umur 40 tapi nak nampak awet muda macam umur 20 tahun supaya suami makin sayang, yang perut boroi ke depan tak nak kena perli dan kutuk dengan kawan-kawan pejabat, ini peluang anda! 😍😍😍⠀
.⠀
Untuk detail program dan yuran, sila klik whatsapp link di IG Profile. 👍⠀
.⠀
.⠀
Coach Nissa- 0134202636
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti #telurbungkus #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #fattzura #faizaltahir #antapermana #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya

Intake November program LOSE WEIGHT ONLINE COACHING telah sampai ke penghujung. Tapi saya bukak lagi slot pendaftaran hingga 5 nov ni. .
Sorry yg saya tak sempat reply lagi. InsyaaAllah will reply you as soon as possible ye 🙌🏻
.⠀
Kalau sebelum ni anda give up bila diet seorang diri, apa kata kali ini berikan peluang kepada saya dan team untuk bantu anda capai berat ideal anda? 🥰🥰⠀
.⠀
Program LWOC ni sesuai untuk mereka yang nak turun berat secara sihat. Kalau anda bakal kahwin takut baju kahwin tak muat, yang umur 40 tapi nak nampak awet muda macam umur 20 tahun supaya suami makin sayang, yang perut boroi ke depan tak nak kena perli dan kutuk dengan kawan-kawan pejabat, ini peluang anda! 😍😍😍⠀
.⠀
Untuk detail program dan yuran, sila klik whatsapp link di IG Profile. 👍⠀
.⠀
.⠀
Coach Nissa- 0134202636
.⠀
.⠀
.⠀
#teamnickhinhussien #teamsyuhadaamran #teamuswahhasanah
.⠀
.⠀
#dietstartstoday #kualalumpur #2019 #diet #tv3 #negaraku #obesiti #telurbungkus #khairulaming #makan #jalanjalancarimakan #resepi #datinismatia #yatiekitchen #fattzura #faizaltahir #antapermana #weekend #cutie #kurus #cantik #onlinecoaching #resepi #makanpagi #hariraya2019 #harirayaaidilfitri #hariraya
27 0 5 November, 2019

£££ Ohhh ~ that's too expensive... £££ But, can you really put a price on your health? 🖤

Let's break it down... Just nip to the cafe or burger van,
I'll get a couple of bacon & egg doubles... Grab a latte...☕️ Stop off at the petrol station.... Kingsize mars bar, can of coke and a packet of crisps for the journey.

Lunchtime:
I'll just nip to the bakers.
Couple of sausage rolls, and a cake. And a bottle of juice to wash it down... Mid afternoon:
Another latte☕️
Nip to the supermarket for something for Tea.
Another snack or two.... Oh its the weekend.
Takeaway and a bottle of wine....🍾 Are you counting all this up?!
Half the time we don't realise just how much extra we spend on our extras throughout the week 💵

I actually saved money whilst on plan💶
I lost 4 stone in 4 months... Each product cost less than your average chain store coffee☕️ AND our products help you lose weight and healthy.
Packed with all the daily vitamins and minerals you need.
You will feel amazing and energised, your hair and nails grow, your skin glows... ❤️ Now I know that has got you thinking?! No more group weigh ins, free private consultations over a cup of tea (group support available upon request)

Round the clock support, advice and knowledge 💫 We have appointments available - 👩🏻 Elizabeth Freeman 07414775859 @one2onenewbury Wash Common Clinic based covering Newbury, west Berkshire North Hampshire boarders & surrounding areas. 👩 Jo Smith 07748 980419 @one2onedietcoretherapies one2onedietcoretherapies Jo has a clinic in Thatcham, & a centre in Basingstoke she is also able to do mobile in Hampshire, Berkshire, Wiltshire , Kent & Surrey!! 👩🏻‍🦰 Eleanor Prout 07388 929908 @one2onediet_hungerford https://www.facebook.com/Eleanor-Prout-The-11-Diet-Hungerford-107049684034481/
@one2onediet_hungerford Ellie is Hungerford, devizes and Cirencester based she has a clinic in Hungerford or she can travel you!
.
For more information contact us today 👍🏻 Free Consultations
🙌🏻 1:1 Support, Advice and Guidance ⏰ Flexible appointment times 🌐 http://one2onediet.com/ElizabethF
#121Diet #cambridgeweightplan #cwp #

£££ Ohhh ~ that's too expensive... £££ But, can you really put a price on your health? 🖤

Let's break it down... Just nip to the cafe or burger van, 
I'll get a couple of bacon & egg doubles... Grab a latte...☕️ Stop off at the petrol station.... Kingsize mars bar, can of coke and a packet of crisps for the journey.

Lunchtime:
I'll just nip to the bakers.
Couple of sausage rolls, and a cake. And a bottle of juice to wash it down... Mid afternoon:
Another latte☕️
Nip to the supermarket for something for Tea. 
Another snack or two.... Oh its the weekend. 
Takeaway and a bottle of wine....🍾 Are you counting all this up?!
Half the time we don't realise just how much extra we spend on our extras throughout the week 💵

I actually saved money whilst on plan💶
I lost 4 stone in 4 months... Each product cost less than your average chain store coffee☕️ AND our products help you lose weight and healthy. 
Packed with all the daily vitamins and minerals you need. 
You will feel amazing and energised, your hair and nails grow, your skin glows... ❤️ Now I know that has got you thinking?! No more group weigh ins, free private consultations over a cup of tea (group support available upon request)

Round the clock support, advice and knowledge 💫 We have appointments available - 👩🏻 Elizabeth Freeman 07414775859 @one2onenewbury Wash Common Clinic based covering Newbury, west Berkshire North Hampshire boarders & surrounding areas. 👩 Jo Smith 07748 980419 @one2onedietcoretherapies one2onedietcoretherapies Jo has a clinic in Thatcham, & a centre in Basingstoke she is also able to do mobile in Hampshire, Berkshire, Wiltshire , Kent & Surrey!! 👩🏻‍🦰 Eleanor Prout 07388 929908 @one2onediet_hungerford https://www.facebook.com/Eleanor-Prout-The-11-Diet-Hungerford-107049684034481/
@one2onediet_hungerford Ellie is Hungerford, devizes and Cirencester based she has a clinic in Hungerford or she can travel you!
.
For more information contact us today 👍🏻 Free Consultations
🙌🏻 1:1 Support, Advice and Guidance ⏰ Flexible appointment times 🌐 http://one2onediet.com/ElizabethF 
#121Diet #cambridgeweightplan #cwp #
19 1 4 November, 2019

This is the start of the first week in November. There's still time to end 2019 in a good place. A perfect time to build momentum in the new year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where do you stand on your path to reaching your goals? If we haven't followed through on any goals for the year, don't use the upcoming holidays as a reason to not turnaround your year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last 2 months of the year is time you will never get back, don't waste your opportunity to start something great. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have the confidence in yourself to make an impactful change in your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have been working on some goals and the results have been slow stay patient.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It will come with consistency in your effort each week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you crushing it with your progress? If so keep it up and continue to ride that train.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are you going to do better starting today that will improve tomorrow? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mondaymotivation #mondayworkout #motivation #smallbuisness #impact #entrepreneur #careergoals #fitnessinfluencer #personaltraining #personaltrainer #stregthcoach #careergoals #fitcoach #safit #safitfam #safitness #inspiration #befit #manicmonday #weightloss #sanantoniofitness #goals #dietstartstoday #fatloss #dietplan

This is the start of the first week in November. There's still time to end 2019 in a good place. A perfect time to build momentum in the new year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where do you stand on your path to reaching your goals? If we haven't followed through on any goals for the year, don't use the upcoming holidays as a reason to not turnaround your year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last 2 months of the year is time you will never get back, don't waste your opportunity to start something great. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have the confidence in yourself to make an impactful change in your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have been working on some goals and the results have been slow stay patient.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It will come with consistency in your effort each week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you crushing it with your progress? If so keep it up and continue to ride that train.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are you going to do better starting today that will improve tomorrow? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mondaymotivation #mondayworkout #motivation #smallbuisness #impact #entrepreneur #careergoals #fitnessinfluencer #personaltraining #personaltrainer #stregthcoach #careergoals #fitcoach #safit #safitfam #safitness #inspiration #befit #manicmonday #weightloss #sanantoniofitness #goals #dietstartstoday #fatloss #dietplan
16 0 4 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach @anaa_razali
0169861985
#teamAnaarazali #getfitnowonline
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #kecilkanpeha #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet #kevinzahri

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach @anaa_razali
 0169861985
#teamAnaarazali #getfitnowonline 
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #kecilkanpeha #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet #kevinzahri
64 0 4 November, 2019

The fad dieting cycle.⁣

Clients often tell me how they spent time going around in circles ⁣

Hopping from one diet to the next.⁣

How they would lose weight ⁣

But then keeping it off? That was the problem⁣

The dieting industry is full of people who want to make a quick buck ⁣

And what better way to do that than to prey on you, by saying something like ⁣

"Lose 60lbs in 2 weeks" ⁣

Cough* Really? ⁣

But they know you will buy into it ⁣

Promising the result, but not the solution ⁣

If it didn't work? ⁣

You wouldn't see soo much shit plastered around.⁣

Hopping from one diet to the next is frustrating⁣

You don't really want to do it⁣

But then how else will you transform your body? ⁣

There are many trusted coaches out there who can REALLY help, the right way, me included⁣

If you're willing to invest 100's on shitty shakes ⁣

You can invest in a small amount for your health and sanity right? ⁣

Matt ❤

The fad dieting cycle.⁣
⁣
Clients often tell me how they spent time going around in circles ⁣
⁣
Hopping from one diet to the next.⁣
⁣
How they would lose weight ⁣
⁣
But then keeping it off? That was the problem⁣
⁣
The dieting industry is full of people who want to make a quick buck ⁣
⁣
And what better way to do that than to prey on you, by saying something like ⁣
⁣
"Lose 60lbs in 2 weeks" ⁣
⁣
Cough* Really? ⁣
⁣
But they know you will buy into it ⁣
⁣
Promising the result, but not the solution ⁣
⁣
If it didn't work? ⁣
⁣
You wouldn't see soo much shit plastered around.⁣
⁣
Hopping from one diet to the next is frustrating⁣
⁣
You don't really want to do it⁣
⁣
But then how else will you transform your body? ⁣
⁣
There are many trusted coaches out there who can REALLY help, the right way, me included⁣
⁣
If you're willing to invest 100's on shitty shakes ⁣
⁣
You can invest in a small amount for your health and sanity right? ⁣
⁣
Matt ❤
8 1 3 November, 2019

Yeah I ducked the climb. Dropped. Even had to find an alternative coffee stop due to my tired little legs and my sparrow lungs. #cyclinglife #cyclingclub #dietstartstoday #cycling #tipperary #irishlandscape

Yeah I ducked the climb. Dropped. Even had to find an alternative coffee stop due to my tired little legs and my sparrow lungs. #cyclinglife #cyclingclub #dietstartstoday #cycling #tipperary #irishlandscape
23 0 3 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach Sue 01161003215

#teamsuriatiomar #getfitnowonline
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.⠀
.⠀
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.⠀
.⠀
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.⠀
.⠀
Coach Sue 01161003215

#teamsuriatiomar #getfitnowonline 
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet
623 25 3 November, 2019

"Changed my life' ⁣ Link in bio 5 Day KICKSTART ⁣
Not only a super mum but an awesome former client Nicole Grant 😃😎✅ ⁣

From day one we didn't focus on what foods to eat and what foods to avoid⁣

If anything I pretty much told her to eat what she fancied just as long as some targets were hit.⁣

The idea that no foods off plan made Nocole feel much more relaxed ⁣

And actually enjoying the process ⁣

Imagine that, a lifestyle change where clothes start to feel looser, body fat disappears and confidence growing ⁣

Without a single ounce of strenuous cardio ⁣

Without feeling guilty OR restricted ⁣

Without feeling like she could fall off and on plan⁣

In fact, this incredible lady went on to rock her Hen do dress ⁣

Look fantastic on her wedding day⁣

And still she's able to rock it.⁣

Now, we don't work together now ⁣

But that's ok, it's kinda the idea.⁣

Looking after my clients and wanting them to succeed does it for me.⁣

It's an awesome feeling.⁣

So how could I help You? ⁣

Perhaps you're on the fence,,⁣

Think all you need is a meal plan that leaves you questioning your goals⁣

Shakes that make you gag each time they slither down your throat ⁣

Maybe you think you can do this on your own⁣

And let me tell you 100% CAN ⁣

But just like how most of us know what we should eat more of, how most of us know what a calorie deficit is ⁣

Do you do it? ⁣

This is why accountability is so much more important, especially if you're the type of person who needs a kick in the bum, gentle "you can do this" ⁣

The link to book a book a call is below
#healthyliving #losingweight #dieting #iifymmom #countingcalories #losefat #nutitiontips #caloriedeficit #weightlossprogram #losingfat #nutritionfacts #fitnessnutrition #nutritionmatters #8020rule #caloriesincaloriesout #caloriecontrol #weightlossfoods #foodtracking #trackingmacros #weightlossjourneyuk #lowcaloriediet #weightlossjourney2019 #countcalories #fattytofitty #dietstartstoday #caloriescounting #transformation2019 #fatlossprogress #1200calories

"Changed my life' ⁣ Link in bio 5 Day KICKSTART ⁣
Not only a super mum but an awesome former client Nicole Grant 😃😎✅ ⁣
⁣
From day one we didn't focus on what foods to eat and what foods to avoid⁣
⁣
If anything  I pretty much told her to eat what she fancied just as long as some targets were hit.⁣
⁣
The idea that no foods off plan made Nocole feel much more relaxed ⁣
⁣
And actually enjoying the process ⁣
⁣
Imagine that, a lifestyle change where clothes start to feel looser, body fat disappears and confidence growing ⁣
⁣
Without a single ounce of strenuous cardio ⁣
⁣
Without feeling guilty OR restricted ⁣
⁣
Without feeling like she could fall off and on plan⁣
⁣
In fact, this incredible lady went on to rock her Hen do dress ⁣
⁣
Look fantastic on her wedding day⁣
⁣
And still she's able to rock it.⁣
⁣
Now, we don't work together now ⁣
⁣
But that's ok, it's kinda the idea.⁣
⁣
Looking after my clients and wanting them to succeed does it for me.⁣
⁣
It's an awesome feeling.⁣
⁣
So how could I help You? ⁣
⁣
Perhaps you're on the fence,,⁣
⁣
Think all you need is a meal plan that leaves you questioning your goals⁣
⁣
Shakes that make you gag each time they slither down your throat ⁣
⁣
Maybe you think you can do this on your own⁣
⁣
And let me tell you 100% CAN ⁣
⁣
But just like how most of us know what we should eat more of, how most of us know what a calorie deficit is ⁣
⁣
Do you do it? ⁣
⁣
This is why accountability is so much more important, especially if you're the type of person who needs a kick in the bum,  gentle "you can do this" ⁣
⁣
The link to book a book a call is below
#healthyliving #losingweight #dieting #iifymmom #countingcalories #losefat #nutitiontips #caloriedeficit #weightlossprogram #losingfat #nutritionfacts #fitnessnutrition #nutritionmatters #8020rule #caloriesincaloriesout #caloriecontrol #weightlossfoods #foodtracking #trackingmacros #weightlossjourneyuk #lowcaloriediet #weightlossjourney2019 #countcalories #fattytofitty #dietstartstoday #caloriescounting #transformation2019 #fatlossprogress #1200calories
5 0 3 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Kakmai, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.

.

.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Kakmai, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.
⠀
.
⠀
.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet
57 20 3 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.
Coach Ana 0128395257⠀
.
#getfitnowonline #teamworkwithana #onlinecoaching
.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.
Coach Ana 0128395257⠀
.
#getfitnowonline #teamworkwithana #onlinecoaching⠀
.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet
25 0 3 November, 2019

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.
Coach Ana 0128395257⠀
.
#getfitnowonline #teamworkwithana #onlinecoaching
.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet

KALAU KAU TINGGI DAN GEMUK, TAK NAMPAK SANGAT GEMUK. BETUL KE?⠀
.
Jangan ingat anda tinggi anda boleh makan apa sahaja ya. 😂😂 Kalau tinggi tapi gemuk, tetap nampak gemuk juga. Walaupun orang lain mungkin nampak anda masih sama, tapi hakikatnya anda sendiri perasan yang seluar anda dah tak muat, dan bila butang baju pun dah rasa sendat. 🤧🤧⠀
.
Coach, berat saya tak lebih overweight tapi kenapa badan saya kembang? Itu semua berpunca dari berat lemak. Kalau berat badan anda normal tapi body tak nampak shape macam anak dara, itu adalah kerana komposisi lemak dalam badan anda lebih tinggi berbanding komposisi otot. ⠀
.⠀
Cara nak bina otot adalah dengan banyakkan pengambilan protin dari pengambilan lemak. Sekali sekala buat exercise untuk muscle gain, insyaAllah anda akan nampak tinggi dan shape badan macam anak dara. 😍⠀
.
Coach Ana 0128395257⠀
.
#getfitnowonline #teamworkwithana #onlinecoaching⠀
.⠀
.
#dietstartstoday #turunberat #janganbertangguh #senangje #keepitsimple #serius #people #only #onlinecoaching #mealplan #healthiswealth #kurus #gemuk #sihat #plussize #dramasangat #tudunglabuhlover #bajumenyusu #makan #resepibonda #masak #khairulaming #diet
6 0 3 November, 2019

.
3 November 2019
#dietstartstoday
Hari ini (Minggu) bakal jadi hari terakhir aku makan junk food, frozen food, thai tea yang super manis dan teman-temannya.

Waktu itu, tangga 1Jan 2019 aku berjanji sama diri aku sendiri untuk bahagia. Dan salah satu hal yang harus aku capai untuk bisa bahagia adalah punya badan yang proposianal.

Sebelumnya perkenalkan, kalian bisa panggil aku July atau lili atau terserah lah. Aku disini ngga mau ada yang salah sangka ya, aku nglakuin diet ini karna murni pengen bahagia.

Bukan, bukannya aku bilang orang yang gemuk itu ngga bahagia. Tapi, bahagianya kita kan beda-beda. Aku bakalan lebih bahagia kalo badanku kecil, dan mungkin kalian bahagia kalau dapet hadiah. Semuanya tergantung dari kita sendiri.

Aku udah nyoba berbagai cara untuk diet, tapi kali ini yang paling aku niat. Selain karna resolusi bahagiaku belum tercapai, juga karena aku mau orang ngelihat aku berbeda di tahun baru.

Kali ini aku bakalan nglakuin diet sampai tanggal 31 Desember 2019. Tahun baru, aku bakalan cheating. Aku bakalan makan-makanan yang aku pengenin selama diet, termasuk mie.

Semoga aku bisa kasih liat progres aku kedepannya ya, have fun 😍
#dietstory

.
3 November 2019 
#dietstartstoday
Hari ini (Minggu) bakal jadi hari terakhir aku makan junk food,  frozen food, thai tea yang super manis dan teman-temannya.

Waktu itu,  tangga 1Jan 2019 aku berjanji sama diri aku sendiri untuk bahagia.  Dan salah satu hal yang harus aku capai untuk bisa bahagia adalah punya badan yang proposianal.

Sebelumnya perkenalkan,  kalian bisa panggil aku July atau lili atau terserah lah. Aku disini ngga mau ada yang salah sangka ya,  aku nglakuin diet ini karna murni pengen bahagia.

Bukan,  bukannya aku bilang orang yang gemuk itu ngga bahagia. Tapi,  bahagianya kita kan beda-beda.  Aku bakalan lebih bahagia kalo badanku kecil, dan mungkin kalian bahagia kalau dapet hadiah.  Semuanya tergantung dari kita sendiri.

Aku udah nyoba berbagai cara untuk diet,  tapi kali ini yang paling aku niat.  Selain karna resolusi bahagiaku belum tercapai,  juga karena aku mau orang ngelihat aku berbeda di tahun baru.

Kali ini aku bakalan nglakuin diet sampai tanggal 31 Desember 2019. Tahun baru, aku bakalan cheating. Aku bakalan makan-makanan yang aku pengenin selama diet,  termasuk mie.

Semoga aku bisa kasih liat progres aku kedepannya ya,  have fun 😍
#dietstory
0 0 2 November, 2019

Top #dietstartstoday posts

Well if you’re wondering, the diet didn’t go so well this weekend. 🤷🏼‍♀️Cake was involved. I blame the sir or madam that coined the phrase Coffee Cake bc giving me permission to eat cake for breakfast is both cruel and lovely at the same time.
In other news I happen to have the best recipe for said coffee cake to ever happen so there’s that. NEW POST AND RECIPE‼️ https://cookiesandcups.com/the-best-coffee-cake-recipe-ever/ (link in profile) #cookiesandcups #coffeecake #cake #recipe #dietstartstoday #imeanrestarts #cakestagram #brunch #mondaydiet #breakfast #eatcakeforbreakfast

Well if you’re wondering, the diet didn’t go so well this weekend. 🤷🏼‍♀️Cake was involved. I blame the sir or madam that coined the phrase Coffee Cake bc giving me permission to eat cake for breakfast is both cruel and lovely at the same time. 
In other news I happen to have the best recipe for said coffee cake to ever happen so there’s that. NEW POST AND RECIPE‼️ https://cookiesandcups.com/the-best-coffee-cake-recipe-ever/ (link in profile) #cookiesandcups #coffeecake #cake #recipe #dietstartstoday #imeanrestarts #cakestagram #brunch #mondaydiet #breakfast #eatcakeforbreakfast
2,873 27 9 September, 2019
Motivation Monday! #ineedtogetbacktothis #dietstartstoday #letsgetfit #girlswholift #mood
534 19 28 October, 2019

Last 3 spots left for out lean in 6 program. Join 47 other women for 6 weeks of fat loss coaching, for more details DM me “get lean” .

𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐞𝐚𝐭𝐞𝐧 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐢𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞𝐥𝐲 𝐫𝐞𝐠𝐫𝐞𝐭𝐭𝐞𝐝 𝐢𝐭? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @shannonbillowsfitness for daily weight loss and fitness tips.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The second you put down the fork, you think, to your self "I worked hard all week and now my diet is ruined"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This needs to stop⠀⠀⠀⠀⠀⠀⠀⠀⠀
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From now on there is no more food guilt, Ever!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You haven't ruined your diet at all and you shouldn't feel guilty.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Could you have eaten less, healthier, make better overall lower calorie choices⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, you could have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is having some dessert bad?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Not at all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Nutrition is all about balance, you will eat whole foods most of the time, you will eat treats in moderation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you chose to eat some cake, you ate it. End of story. carry on with your calories as per normal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One "bad" meal won't offset months of consistency just like one "good" meal won't magically cause fat loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Provided you fit everything to your calories, you can eat whatever you like and achieve your weight loss results.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is no more guilt eating. Period.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who needs to read this.

Last 3 spots left for out lean in 6 program.  Join 47 other women for 6 weeks of fat loss coaching, for more details DM me “get lean” .

𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐞𝐚𝐭𝐞𝐧 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐢𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞𝐥𝐲 𝐫𝐞𝐠𝐫𝐞𝐭𝐭𝐞𝐝 𝐢𝐭? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @shannonbillowsfitness for daily weight loss and fitness tips.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The second you put down the fork, you think, to your self "I worked hard all week and now my diet is ruined"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This needs to stop⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
From now on there is no more food guilt, Ever!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You haven't ruined your diet at all and you shouldn't feel guilty.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Could you have eaten less, healthier, make better overall lower calorie choices⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, you could have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is having some dessert bad?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not at all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nutrition is all about balance, you will eat whole foods most of the time, you will eat treats in moderation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you chose to eat some cake, you ate it. End of story. carry on with your calories as per normal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One "bad" meal won't offset months of consistency just like one "good" meal won't magically cause fat loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Provided you fit everything to your calories, you can eat whatever you like and achieve your weight loss results.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is no more guilt eating. Period.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who needs to read this.
611 8 27 September, 2019

Did you know you can drink alcohol on your diet?⁣ To do so, we want to adopt a more mindful approach to drinking.⁣⠀
⁣⠀
What tends to happen is Monday to Friday is perfect, then it's ladies night Saturday and you literally blow your days calories with 2 cocktails.⁣⠀
⁣⠀
Instead of avoiding these situations let's be smart about them.⁣⠀
⁣⠀
Choose drinks that are lower in alcohol.⁣⠀
⁣⠀
Avoid sugary mixers and opt for sodas and sugar-free mixers instead.⁣⠀
⁣⠀
The goal of any diet is sustainable fat loss and sustainable results. If you are a social drinker it's best to learn these strategies now.⁣⠀
⁣⠀
Instead of cutting out all alcohol during your diet and then binge uncontrollably when your diet finishes, you put yourself into a binge-purge cycle.⁣⠀
⁣⠀
Next time you plan on drinking, plan ahead, make lower calorie choices and live the flexible dieting lifestyle.⁣⠀
⁣⠀
What's your go-to low-calorie alcohol beverage?

Did you know you can drink alcohol on your diet?⁣ To do so, we want to adopt a more mindful approach to drinking.⁣⠀
⁣⠀
What tends to happen is Monday to Friday is perfect, then it's ladies night Saturday and you literally blow your days calories with 2 cocktails.⁣⠀
⁣⠀
Instead of avoiding these situations let's be smart about them.⁣⠀
⁣⠀
Choose drinks that are lower in alcohol.⁣⠀
⁣⠀
Avoid sugary mixers and opt for sodas and sugar-free mixers instead.⁣⠀
⁣⠀
The goal of any diet is sustainable fat loss and sustainable results. If you are a social drinker it's best to learn these strategies now.⁣⠀
⁣⠀
Instead of cutting out all alcohol during your diet and then binge uncontrollably when your diet finishes, you put yourself into a binge-purge cycle.⁣⠀
⁣⠀
Next time you plan on drinking, plan ahead, make lower calorie choices and live the flexible dieting lifestyle.⁣⠀
⁣⠀
What's your go-to low-calorie alcohol beverage?
2,878 129 6 June, 2019

✅You're not losing weight because you're overeating, even when you think you are 100% spot on⁣⁣

There is one fundamental rule to weight loss⁣⁣
You must consume fewer calories than you burn⁣⁣

There are too many excuses people use to justify why they aren't losing weight⁣⁣

❌Starvation Mode⁣⁣
❌Thyroid⁣⁣
❌PCOS⁣⁣
❌Big Boned⁣⁣
❌Genetics⁣⁣

Or they follow an elimination approach such as ⁣⁣
❌Low Carbs⁣⁣
❌Low Fat⁣⁣
❌Opting for clean foods⁣⁣
❌Opting for organic foods⁣⁣
❌Keto⁣⁣
❌Vegan⁣⁣
❌Paleo⁣⁣

✅But regardless of the above, the main reason people aren't losing weight is that they either don't know how much energy they are taking in, or they are ignoring the fact⁣

🤣Whole foods, processed foods, raw or cooked, Anti hormone, GMO-free with unicorn dust⁣⁣

🔥It doesn't matter, if you aren't in a calorie deficit, you will not lose body fat⁣⁣
To get a started on your weight loss calories, the formula is your body weight in kg x 22 = your starting fat loss calories⁣

⁉️e.g.; 60 x 22 = 1320 calories per day⁣⁣
Just start here and let me know how you go in 2 months following those exact calories⁣⁣

🤜Or you could join our VIP online coaching program; the link is in my bio if you want to take away all the confusion while I get you guaranteed results.⁣

👇How many calories are you following to get your weight loss results? Comment below👇⁣⁣

✅You're not losing weight because you're overeating, even when you think you are 100% spot on⁣⁣
⁣
There is one fundamental rule to weight loss⁣⁣
You must consume fewer calories than you burn⁣⁣
⁣
There are too many excuses people use to justify why they aren't losing weight⁣⁣
⁣
❌Starvation Mode⁣⁣
❌Thyroid⁣⁣
❌PCOS⁣⁣
❌Big Boned⁣⁣
❌Genetics⁣⁣
⁣
Or they follow an elimination approach such as ⁣⁣
❌Low Carbs⁣⁣
❌Low Fat⁣⁣
❌Opting for clean foods⁣⁣
❌Opting for organic foods⁣⁣
❌Keto⁣⁣
❌Vegan⁣⁣
❌Paleo⁣⁣
⁣
✅But regardless of the above, the main reason people aren't losing weight is that they either don't know how much energy they are taking in, or they are ignoring the fact⁣
⁣
🤣Whole foods, processed foods, raw or cooked, Anti hormone, GMO-free with unicorn dust⁣⁣
⁣
🔥It doesn't matter, if you aren't in a calorie deficit, you will not lose body fat⁣⁣
To get a started on your weight loss calories, the formula is your body weight in kg x 22 = your starting fat loss calories⁣
⁣
⁉️e.g.; 60 x 22 = 1320 calories per day⁣⁣
Just start here and let me know how you go in 2 months following those exact calories⁣⁣
⁣
🤜Or you could join our VIP online coaching program; the link is in my bio if you want to take away all the confusion while I get you guaranteed results.⁣
⁣
👇How many calories are you following to get your weight loss results? Comment below👇⁣⁣
965 76 30 May, 2019

This is a must save for later, I promise.

One thing is going to be consistent from the very beginning of weightloss right through to the very end, that is calories in vs calories out.

A lot of information is coming right out if the fitness industry and who you follow is going to be very biased information to their current situation and personal experience, myself included.

Some coaches will be in the middle of comp prep and eating almost maintenance calories with using activity alone to create their deficit and will tell you that you need to eat as many calories as possible to lose body fat.

Some may tell you that you need to eat only meat and fat because that’s what has worked for them and their life at the time.

Some may tell you it’s all to do with your hormones.

Or the ever so popular .5kg a week (1lb) weight loss guideline.

How do we clear up the confusion and find that beacon of light that will show us precisely what is true and false?

We use evidence.

Studies and data to guide us to the most reliable and repeatable methods.

So I present to you: How fast can we lose weight chart.

A simple guide I use with my 1-1 coaching clients to carefully design their nutrition plan.

The more overweight you are, the lower in calories you can go without any adverse health effects.

The leaner you become, the more at risk you are of losing that hard-earned muscle, so we don’t want you eating too low calories at the end of your diet compared to the start of your diet.

Probably the complete opposite to every other diet you have followed.

These weekly weight loss guidelines are a maximum target, If someone were to exceed or not meet the % guidelines per week, we would make calorie adjustments either up or down to stay within our ideal range of .5-1.5% of body weight loss per week.

But to make this even more straightforward, I have a free calorie calculator link in my bio you can download.

If you would like your personalised nutrition and training plan, send me a message or hit the apply for coaching button also link in my bio and we can get you the best possible results every single week.

Hope you found this helpful, if you

This is a must save for later, I promise.

One thing is going to be consistent from the very beginning of weightloss right through to the very end, that is calories in vs calories out.

A lot of information is coming right out if the fitness industry and who you follow is going to be very biased information to their current situation and personal experience, myself included.

Some coaches will be in the middle of comp prep and eating almost maintenance calories with using activity alone to create their deficit and will tell you that you need to eat as many calories as possible to lose body fat.

Some may tell you that you need to eat only meat and fat because that’s what has worked for them and their life at the time.

Some may tell you it’s all to do with your hormones.

Or the ever so popular .5kg a week (1lb) weight loss guideline.

How do we clear up the confusion and find that beacon of light that will show us precisely what is true and false?

We use evidence.

Studies and data to guide us to the most reliable and repeatable methods.

So I present to you: How fast can we lose weight chart.

A simple guide I use with my 1-1 coaching clients to carefully design their nutrition plan.

The more overweight you are, the lower in calories you can go without any adverse health effects.

The leaner you become, the more at risk you are of losing that hard-earned muscle, so we don’t want you eating too low calories at the end of your diet compared to the start of your diet.

Probably the complete opposite to every other diet you have followed.

These weekly weight loss guidelines are a maximum target, If someone were to exceed or not meet the % guidelines per week, we would make calorie adjustments either up or down to stay within our ideal range of .5-1.5% of body weight loss per week.

But to make this even more straightforward, I have a free calorie calculator link in my bio you can download.

If you would like your personalised nutrition and training plan, send me a message or hit the apply for coaching button also link in my bio and we can get you the best possible results every single week.

Hope you found this helpful, if you
2,565 40 26 June, 2019

🤦‍♂️Have you ever had that moment when you're are tracking your calories and come to realize how high a portion of food is?⁣⁣
⁣⁣
😂This is called your "HOLY SH*T" calorie moment.⁣⁣
⁣⁣
I love this moment, for many reasons⁣⁣
It really puts calorie counting and tracking your food into perspective.⁣⁣
⁣⁣
🔥I can't tell you how many times I have had clients message me and say "OMG, I tracked xxx food and I am never eating it again, the calories aren't worth it"⁣⁣
⁣⁣
In this infographic are just some of the foods that are suspiciously high in calories.⁣⁣
⁣⁣
🍕 It can be "junk" food but it can also be "healthy" food.⁣⁣
⁣⁣
🥑 EG; As healthy as avocado is, a whole avocado can be in the range of 350-400 calories.⁣⁣ ⁣⁣
👩🏻‍🦰 For some small females that is a quarter of thier daily fat loss calories.⁣⁣
⁣⁣
One of my HOLY SH*T moment was when I first tracked a large popcorn from the cinema, which was close to 1500 calories.⁣⁣
⁣⁣
🍿 I'd easily eat one to myself.⁣⁣
⁣⁣
Yeah, I'm never eating that ever again.⁣⁣
⁣⁣
This is also known as calorie justification.⁣⁣
⁣⁣
The moment where you justify what foods are worth you spending your calories on.⁣⁣
⁣⁣
‼️This is just one of the main reason I prefer calorie counting over other methods of dieting.⁣⁣
⁣⁣
👇👇Have you ever had a HOLY SH*T calorie moment? What food was I, let me know in the comments below.⁣⁣

Tag a friend who gets it.⁣⁣

🤦‍♂️Have you ever had that moment when you're are tracking your calories and come to realize how high a portion of food is?⁣⁣
⁣⁣
😂This is called your "HOLY SH*T" calorie moment.⁣⁣
⁣⁣
I love this moment, for many reasons⁣⁣
It really puts calorie counting and tracking your food into perspective.⁣⁣
⁣⁣
🔥I can't tell you how many times I have had clients message me and say "OMG, I tracked xxx food and I am never eating it again, the calories aren't worth it"⁣⁣
⁣⁣
In this infographic are just some of the foods that are suspiciously high in calories.⁣⁣
⁣⁣
🍕 It can be "junk" food but it can also be "healthy" food.⁣⁣
⁣⁣
🥑 EG; As healthy as avocado is, a whole avocado can be in the range of 350-400 calories.⁣⁣ ⁣⁣
👩🏻‍🦰 For some small females that is a quarter of thier daily fat loss calories.⁣⁣
⁣⁣
One of my HOLY SH*T moment was when I first tracked a large popcorn from the cinema, which was close to 1500 calories.⁣⁣
⁣⁣
🍿 I'd easily eat one to myself.⁣⁣
⁣⁣
Yeah, I'm never eating that ever again.⁣⁣
⁣⁣
This is also known as calorie justification.⁣⁣
⁣⁣
The moment where you justify what foods are worth you spending your calories on.⁣⁣
⁣⁣
‼️This is just one of the main reason I prefer calorie counting over other methods of dieting.⁣⁣
⁣⁣
👇👇Have you ever had a HOLY SH*T calorie moment? What food was I, let me know in the comments below.⁣⁣
⁣
Tag a friend who gets it.⁣⁣
1,771 68 16 June, 2019

Oh you want to sleep in, I don’t think so

Oh you want to sleep in, I don’t think so
3,722 100 2 June, 2019

Do you feel me? Drop a 👏👏 abs are made in the kitchen as your fat loss is always 100% diet.

Technically, the less time you spend in the kitchen the less time you’ll spend eating calories (hopefully). Here is your Friday reminder, weekend calories count too.

Do you feel me? Drop a 👏👏 abs are made in the kitchen as your fat loss is always 100% diet.

Technically, the less time you spend in the kitchen the less time you’ll spend eating calories (hopefully). Here is your Friday reminder, weekend calories count too.
568 39 8 August, 2019