26/11/2022
Is your weekend your weak-end?
1. Food. The weekend comes around, and you plan to stay within your calorie allowance. Then suddenly, you are many hundred calories over on Saturday and Sunday due to the food, bringing you back to your calorie maintenance or surplus, meaning that fat/weight loss will not happen.
Mindset can play a huge part. Being sometimes able to say no at parties etc., can be challenging but worth it.
2. Alcohol. Excessive drinking can lead to weight gain, poor recovery and stop lean muscle growth.
Another area is "empty calories," which means the calories from drinks have zero to little nutritional value or benefits that would boost your progress.
3. Sleep. Have you ever gone out for a party, gotten to bed too late, and felt this jet lag feeling for a few days? Everyone knows how important sleep is for recovery and progress.
Tiredness could cause food cravings which will be harmful to your progress if giving in to these cravings. Also, lack of sleep will raise cortisol levels, a stress hormone that is very much connected with fat gain.
On the reverse side, if you think two full days in bed will benefit you, think again. Too much sleep could take you out of that routine you have created, making you feel sluggish and tired when Monday comes, hindering training and productivity.
Sure, feel free to enjoy your weekend! But don't forget the hard work you did earlier this week and the goals you've set.
Learn how to make treats fit into your diet without overindulging or making your food exciting in other ways so you will stay on track more easily.
22/11/2022
When filling your plate, always start with a good protein source, e.g., fish, meat or eggs. Eating enough protein helps you to feel satiated and makes you feel fewer cravings during the day.
It may also help with weight management. Do you recognize the following situation:
Visiting the market after a busy, stressful day. Feeling exhausted, tired and not really interested in spending more time there than needed. Feeling the freaky growling from your stomach and and thinking why not just turn around and order a pizza?
By keeping up the satiated state, you’ll usually make better decisions shopping at the market.
We’ve helped people and families build healthy habits and upgrade their stressful lifestyles for years.
Check out our services and contact us at invicta-coaching.com and let us help you!
19/11/2022
WHO WE ARE?
John is a nutrition & fitness coach, entrepreneur and bodybuilder with 15+ years experience of goal-directed training.
John started his fitness career in 2016 by winning Classic bodybuilding national jr. class and has competed several times in CBB and bodybuilding in Finland and Europe.
Since 2017 John has successfully coached fitness athletes as well as business-oriented people. As a coach, he's a full-hearted team player who loves fixing complex recovery and lifestyle problems. Instead of making a significant number about himself, he'd much rather see you succeed.
So when facing challenges, John is the guy you'd like to have standing in your corner.
18/11/2022
WHO WE ARE?
Riikka is an experienced coach specialized in wellness, mobility, overall fitness and nutrition. She is a body fitness athlete, a former dancer and a mother of two teenagers.
Riikka has 15+ years of experience in dancing, both competing and teaching dance classes. During that time, she won several Finnish, Nordic and World Championship titles.
In 2010, after having kids, Riikka started her fitness career and goal-directed training. Riikka won her first fitness competition in 2019 and has continued training and competing ever since.
Since 2017 Riikka has been an expert at coaching people with a hectic lifestyle.
"Riikka is a competitive, relentless athlete, and as a coach shes known about her permanent smile, positive energy and kick-ass attitude"
17/11/2022
It all began with an idea..
.an idea to turn a lifestyle into something more.
Today, years later, we’ve made sustainable long-term results into our clients everyday life. We have put together years of studying, knowledge and experience of coaching to help people reach their goals.
Over these years, we have spent +15.000 working hours with our clients upgrading their lifestyle. No matter what your goals are, working closely alongside you, we develop together a personalized path that ladders up to our primary purpose - to help you reach your highest level of health and fitness.
We make active and healthy lifestyle fun & inspiring!
Check out our fresh website, invicta-coaching.com
