FIT LAB

At the end of last month, I told myself I would do an experiment and significantly lower my body fat % to the point of showing a full 6-pack for the first time in my life. Time frame? 60 days (might be more, but that's the goal). I knew it was a big goal but attainable. For my height and current size, I need to be between 165 to 170 lbs to be around 10%, so I started a cut (calorie deficit) on Oct 1st. So far, I'm down 13 lbs with 16 to go to reach 170.

Part of my motivation for this was putting myself in the trenches of a deficit with my clients. Understanding the ups and downs, working through the cravings, and joining them in the battle with weight loss.

Weight loss as well as gaining size are both battles in their own right, especially when you are unsure of how much, how little, or how often you should be eating. The battle is and will always be an 80/20 split. 80% is diet, while only 20% is exercise. When you have your nutrition dialed in every day, and you're staying consistent with those 1-1.5 hr workouts 3x a week (at least), it happens surprisingly fast.

Deviating from a strict diet doesn't have to be out of the question. This allows you to still have the freedom to have that donut, that slice of pizza, or that beverage. You just have to take those extra calories into consideration for your meal goal or daily calorie goal and then ask yourself, "Is today a deficit or a maintenance day?" Not every day you have to be in a deficit to lose weight, and let's be honest...that's not sustainable anyways. Just dial back the portions and be mindful of your caloric intake. It's the small habits that create success.

TOP 3 TIPS:

🔥 Protein over carbs (protein provides more satiety)

🔥🔥 *3 - 500-600 calorie meals a day
(*1500-1800 total calories including snacks, condiments, and drinks) *MOST DAYS

🔥🔥🔥 Drink 100 - 125 oz of water every day

"You can't be a good trainer without looking like a body builder." OH YEAH!? Check out these results! 👇

Any actual fitness leader will agree with me in saying that fitness isn't about feeding into the body shaming culture we live in or about judgement being imposed on others or even yourself. It's about having the desire to help people with the knowledge that you have. Some people struggle with weight and body composition due to mental health issues, genetics, hormones, health conditions, lack of financial resources (in order to consume 'x' amount of calories in a day to reach their goals faster), etc., but it doesn't mean they don't have the knowledge and know-how to instruct someone else in reaching their goals. Furthermore, people have different goals. For example, I know several women who care more about having stronger legs and that's their primary area of focus. Fitness comes down to improving your mental health, longevity, and feeling comfortable in your own skin. That's what it's all about; helping people reach THEIR GOALS, whatever they are. Not about superficial appearances.

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NASM Certified Personal Trainer since 2018!
NASM Certified Nutrition Coach since 2020!
I re-certify every two years!

In-person and online sessions are available!

If you're looking to get in shape like my client Jeremie and don't know where to start, comment "THAT'S ME" below or send me a DM!