Fit Ambition

#bereadyforchange
I help busy professional people, lose weight and change their body shape with online coaching Fit Ambition is a health and fitness business, looking to help change your life through nutrition and training to get you in shape.

Operating as usual

15/07/2021

These moments are precious

These moments are precious

Photos from Fit Ambition's post 12/07/2021

Struggle with being productive in the gym?

Spend hours in the gym but still arenโ€™t getting any results?

You might be doing these few things or not doing

That is effecting the effectiveness of your sessions

Follow the few things I have listed above and watch as your workouts feel 10x better

Which you will see more results from

David

07/07/2021

Today was a rest day for me

2 sessions in the bag since being ill and thought today would be a good day for a recovery day

When I say rest day, I donโ€™t mean sitting on the sofa all day and not being active

I mean doing some โ€œactive recoveryโ€

Like going for a walk, doing some gentle Yoga or Pilates

This will help your recovery from your gym sessions but also improve your health and other areaโ€™s of fitness

Donโ€™t use your rest days as an excuse to be lazy

Today was a rest day for me

2 sessions in the bag since being ill and thought today would be a good day for a recovery day

When I say rest day, I donโ€™t mean sitting on the sofa all day and not being active

I mean doing some โ€œactive recoveryโ€

Like going for a walk, doing some gentle Yoga or Pilates

This will help your recovery from your gym sessions but also improve your health and other areaโ€™s of fitness

Donโ€™t use your rest days as an excuse to be lazy

05/07/2021

Iโ€™m back yโ€™all!!

That was the worst cold I have had in a few years

I am still got a cough and donโ€™t feel ๐Ÿ’ฏ but much better

It was my first training session back today, after being wiped out from that cold last week

Nothing crazy, a 30 minute push session

Will up the intensity towards the end of the week, just wanted to move and lift

Legs are already feeling it after 4 sets of goblet squats ๐Ÿ˜‚

Get after it this week with your own training and remember to rest if youโ€™re not well ๐Ÿคง

Anyway, hope youโ€™re all well

David โœŒ๐Ÿป

Iโ€™m back yโ€™all!!

That was the worst cold I have had in a few years

I am still got a cough and donโ€™t feel ๐Ÿ’ฏ but much better

It was my first training session back today, after being wiped out from that cold last week

Nothing crazy, a 30 minute push session

Will up the intensity towards the end of the week, just wanted to move and lift

Legs are already feeling it after 4 sets of goblet squats ๐Ÿ˜‚

Get after it this week with your own training and remember to rest if youโ€™re not well ๐Ÿคง

Anyway, hope youโ€™re all well

David โœŒ๐Ÿป

24/06/2021

#tbt to my first and only little video promo
-
Might be time for another one ๐Ÿค”๐Ÿ’ช๐Ÿป

21/06/2021

When a sign up a new online client, specially a novice/beginner

They all share a few things in common

1) They don't know how to train or what to train to affectively lose weight
2) How much calorie and protein to eat
3) Being consistent with point 1 and 2

I am going to tell you know the answers to solve these three common issues when it comes to starting your fitness journey as a beginner

The answer to 1, is youย should be doing a well rounded and structured weight training program. A good program for beginners is a full body workout at least 3x per week hitting each muscle group 3x per week

This will give you the frequency needed to build muscle, which makes losing weight a lot easier

This is why you should be weight training

Number 2 is slightly more difficult and will require you to workout your calories for you and your goal

However, you can go onto aย calorie calculator online and it will workout it out for you

You then choose how much you need to eat

If you don't know how to weight train correctly or where to start with your nutrition, this is where someone like me, an online coach can help

Not just help but speed up the whole process for you

If you want to change your life and learn how to weight train

Drop me a DM with 'Beginner' and letโ€™s have a chat

When a sign up a new online client, specially a novice/beginner

They all share a few things in common

1) They don't know how to train or what to train to affectively lose weight
2) How much calorie and protein to eat
3) Being consistent with point 1 and 2

I am going to tell you know the answers to solve these three common issues when it comes to starting your fitness journey as a beginner

The answer to 1, is youย should be doing a well rounded and structured weight training program. A good program for beginners is a full body workout at least 3x per week hitting each muscle group 3x per week

This will give you the frequency needed to build muscle, which makes losing weight a lot easier

This is why you should be weight training

Number 2 is slightly more difficult and will require you to workout your calories for you and your goal

However, you can go onto aย calorie calculator online and it will workout it out for you

You then choose how much you need to eat

If you don't know how to weight train correctly or where to start with your nutrition, this is where someone like me, an online coach can help

Not just help but speed up the whole process for you

If you want to change your life and learn how to weight train

Drop me a DM with 'Beginner' and letโ€™s have a chat

Photos from Fit Ambition's post 16/06/2021

How long does it take to get results?

It depends on a number of thingsโ€ฆ

But just know it takes time and patience

15/06/2021

I canโ€™t believe I have been lifting weights now for over 10 years

Maybe more like 5 years, where I have been lifting correctly

We all got to start somewhere right?

I thought I would share a few things I wish I did or knew when I first started lifting

Here are a few things you can do NOW to get the most out of your training

๐™„๐™ฉโ€™๐™จ ๐™ข๐™ค๐™ง๐™š ๐™ฉ๐™๐™–๐™ฃ ๐™Ÿ๐™ช๐™จ๐™ฉ ๐™ก๐™ž๐™›๐™ฉ๐™ž๐™ฃ๐™œ ๐™›๐™ง๐™ค๐™ข ๐˜ผ ๐™ฉ๐™ค ๐˜ฝ- You need to really think about the movement and contract the muscles

The โ€œ๐™—๐™ง๐™ค ๐™จ๐™ฅ๐™ก๐™ž๐™ฉโ€œ isnโ€™t optimal for most people

Recording your workouts in a ๐™ก๐™ค๐™œ ๐™—๐™ค๐™ค๐™  is paramount to progression

You donโ€™t need to lift within the 10-12 ๐™ง๐™š๐™ฅ ๐™ง๐™–๐™ฃ๐™œ๐™š to build muscle

You donโ€™t have to limit yourself to one โ€œ๐™˜๐™๐™š๐™–๐™ฉ ๐™ข๐™š๐™–๐™กโ€œ per week to get results

Nutrition is ๐™€๐™‘๐™€๐™๐™”๐™๐™ƒ๐™„๐™‰๐™‚

Okay the last two might not be lifting specific but without the last two in order first

It donโ€™t matter what you do in the gym

If you just go and apply some of these then you will make progress but key thing is to just start, like I did 10 years ago

If you overthink everything and wait for the opportune moment, you will never start

You can learn and adapt on your journey, nothing needs to be perfect form the get go

So get going and start lifting those weights ๐Ÿ’ช๐Ÿป

I canโ€™t believe I have been lifting weights now for over 10 years

Maybe more like 5 years, where I have been lifting correctly

We all got to start somewhere right?

I thought I would share a few things I wish I did or knew when I first started lifting

Here are a few things you can do NOW to get the most out of your training

๐™„๐™ฉโ€™๐™จ ๐™ข๐™ค๐™ง๐™š ๐™ฉ๐™๐™–๐™ฃ ๐™Ÿ๐™ช๐™จ๐™ฉ ๐™ก๐™ž๐™›๐™ฉ๐™ž๐™ฃ๐™œ ๐™›๐™ง๐™ค๐™ข ๐˜ผ ๐™ฉ๐™ค ๐˜ฝ- You need to really think about the movement and contract the muscles

The โ€œ๐™—๐™ง๐™ค ๐™จ๐™ฅ๐™ก๐™ž๐™ฉโ€œ isnโ€™t optimal for most people

Recording your workouts in a ๐™ก๐™ค๐™œ ๐™—๐™ค๐™ค๐™  is paramount to progression

You donโ€™t need to lift within the 10-12 ๐™ง๐™š๐™ฅ ๐™ง๐™–๐™ฃ๐™œ๐™š to build muscle

You donโ€™t have to limit yourself to one โ€œ๐™˜๐™๐™š๐™–๐™ฉ ๐™ข๐™š๐™–๐™กโ€œ per week to get results

Nutrition is ๐™€๐™‘๐™€๐™๐™”๐™๐™ƒ๐™„๐™‰๐™‚

Okay the last two might not be lifting specific but without the last two in order first

It donโ€™t matter what you do in the gym

If you just go and apply some of these then you will make progress but key thing is to just start, like I did 10 years ago

If you overthink everything and wait for the opportune moment, you will never start

You can learn and adapt on your journey, nothing needs to be perfect form the get go

So get going and start lifting those weights ๐Ÿ’ช๐Ÿป

14/06/2021

Today I want to fill you in on something that bugs me a little when I see this happening in the gym

I occasionally see personal trainers inflict their beliefs and training on their clients

What do I mean by this?

Letโ€™s take a vegan personal trainer, I have seen them try and pursued their clients to go onto a vegan diet

No there is nothing wrong with explaining the benefits, however, if a client never asks about being a vegan or expressed any indication they want to go down that route

Then they shouldnโ€™t even talk about it, let alone write a plan out for a client based on there own diet/beliefs

Same goes for training

Just because a particular way of training has worked for them, doesnโ€™t mean it would work for their clients

We are all individual and what works for one, may not work for another

I never inflict my own bias views on my clients

I help educate you on the importance of nutrition and training

Then design things around the your goals, lifestyle, life commitments and so on

So if you have a trainer who only talks about themselves and tries to inflict there bias views on your training or nutrition

You need to consider if they have your best interests in mind โœŒ๐Ÿป

Today I want to fill you in on something that bugs me a little when I see this happening in the gym

I occasionally see personal trainers inflict their beliefs and training on their clients

What do I mean by this?

Letโ€™s take a vegan personal trainer, I have seen them try and pursued their clients to go onto a vegan diet

No there is nothing wrong with explaining the benefits, however, if a client never asks about being a vegan or expressed any indication they want to go down that route

Then they shouldnโ€™t even talk about it, let alone write a plan out for a client based on there own diet/beliefs

Same goes for training

Just because a particular way of training has worked for them, doesnโ€™t mean it would work for their clients

We are all individual and what works for one, may not work for another

I never inflict my own bias views on my clients

I help educate you on the importance of nutrition and training

Then design things around the your goals, lifestyle, life commitments and so on

So if you have a trainer who only talks about themselves and tries to inflict there bias views on your training or nutrition

You need to consider if they have your best interests in mind โœŒ๐Ÿป

09/06/2021

Get dipping

And I donโ€™t mean skinny dipping

Yesterday was upper workout day

I still have dips in my training program and probably wonโ€™t take them out for a while

Mainly reason for this is, I am progressing each week with them either by more reps or more weight week on week

Therefore getting stronger and overtime building more muscle

Key take home from the above isโ€ฆ.

Stop being so quick to change, remove or modify your workouts

You need to give your body time to used to performing the exercise correctly I.e. good form

Then you can start to add weight to get those gains

Stop thinking โ€œchanging exercises to shock my bodyโ€ and start thinking โ€œKeep exercises in to get better at themโ€

Now to just work on my tan game ๐Ÿ˜‚

Speak laters

03/06/2021

I have been a little quite on here lately

I am back and thought I would kick things off with a little reminderโ€ฆ

๐™๐™ง๐™ช๐™จ๐™ฉ ๐™๐™๐™š ๐™‹๐™ก๐™–๐™ฃ

Itโ€™s all too easy to to quit and blame the plan for your lack of results

When most of the time, in reality

Itโ€™s the lack of consistency and effort

Stick at it and give it youโ€™re all but consistently too

I have been a little quite on here lately

I am back and thought I would kick things off with a little reminderโ€ฆ

๐™๐™ง๐™ช๐™จ๐™ฉ ๐™๐™๐™š ๐™‹๐™ก๐™–๐™ฃ

Itโ€™s all too easy to to quit and blame the plan for your lack of results

When most of the time, in reality

Itโ€™s the lack of consistency and effort

Stick at it and give it youโ€™re all but consistently too

24/05/2021

Are you one of these people?

Where you under report what you eat over a day

Or shall I say lack of reporting

Whether that be by mistake or 9x out of 10, just not tracking it as you know you will go over if you do

Or what I do sometimes, forget to track say youโ€™ll do it later and then completely forget you ate it ๐Ÿ˜‚

โ€œItโ€™s only a little taste, no need to add to myfitnesspalโ€

Then add those tiny little nibbles you eat during the day without even thinking about it

This all adds up and the end results means, no weight lost
(Not a problem if you want to gain some weight)

This is all too common and a big reason for a lack of results

Everything counts

Right down to the oils you use for cooking with, to the milk you use in your tea

It all needs to be tracked and added to your daily calories

Being aware of the amount of calories in calorie dense food is also an important thing to remember

That is another reason why tracking your food is so valuable to you, as it is also a learning tool, to fully understand nutrition and your food choices

So my task for you this week is to track every single piece of food you eat

Even if you eat cake or sweets, no ones cares that you are enjoying your food

We all love cake

As do my clients

All I ask is that you record the amount of cake you eat, rather than restricting you eating it

Itโ€™s all about balance

Report and track everything, educate yourself of nutrition and watch as your weight loss results accelerate

Are you one of these people?

Where you under report what you eat over a day

Or shall I say lack of reporting

Whether that be by mistake or 9x out of 10, just not tracking it as you know you will go over if you do

Or what I do sometimes, forget to track say youโ€™ll do it later and then completely forget you ate it ๐Ÿ˜‚

โ€œItโ€™s only a little taste, no need to add to myfitnesspalโ€

Then add those tiny little nibbles you eat during the day without even thinking about it

This all adds up and the end results means, no weight lost
(Not a problem if you want to gain some weight)

This is all too common and a big reason for a lack of results

Everything counts

Right down to the oils you use for cooking with, to the milk you use in your tea

It all needs to be tracked and added to your daily calories

Being aware of the amount of calories in calorie dense food is also an important thing to remember

That is another reason why tracking your food is so valuable to you, as it is also a learning tool, to fully understand nutrition and your food choices

So my task for you this week is to track every single piece of food you eat

Even if you eat cake or sweets, no ones cares that you are enjoying your food

We all love cake

As do my clients

All I ask is that you record the amount of cake you eat, rather than restricting you eating it

Itโ€™s all about balance

Report and track everything, educate yourself of nutrition and watch as your weight loss results accelerate

21/05/2021

The first weekend of the pubs and restaurants being back open for indoor dining is here

Which means you are all eager to get out with your friends/family and have some drinks and a nice evening meal

Which is awesome

Normally I would tell you toโ€ฆ

Track your calories during the day
Eat less calories leading up to the meal, allowing you more for the meal out
Plan ahead and know what you are going to order and estimate the calories to help with the point above
Go for a low cal mixer with your gin or vodka

But forget that

Itโ€™s been too long, go enjoy yourself this weekend and get back on it from Monday

Allow yourself this weekend off but donโ€™t go mad every weekend, thatโ€™s where it becomes a slight issue

If you want to follow the above advice, good on you ๐Ÿ’ช๐Ÿป

Happy Friday and have a great weekend

The first weekend of the pubs and restaurants being back open for indoor dining is here

Which means you are all eager to get out with your friends/family and have some drinks and a nice evening meal

Which is awesome

Normally I would tell you toโ€ฆ

Track your calories during the day
Eat less calories leading up to the meal, allowing you more for the meal out
Plan ahead and know what you are going to order and estimate the calories to help with the point above
Go for a low cal mixer with your gin or vodka

But forget that

Itโ€™s been too long, go enjoy yourself this weekend and get back on it from Monday

Allow yourself this weekend off but donโ€™t go mad every weekend, thatโ€™s where it becomes a slight issue

If you want to follow the above advice, good on you ๐Ÿ’ช๐Ÿป

Happy Friday and have a great weekend

Photos from Fit Ambition's post 18/05/2021

Last few weeks have been a bit p**p for me training wise

Itโ€™s not been as consistent and I havenโ€™t been as strong, so as a result not really been motivated

However, today I felt good and the session was great

Remember, you will have weeks where youโ€™re not motivated and canโ€™t be bothered to train

But those are the weeks that will determine your results

You donโ€™t have to push for PBโ€™s or do crazy amount of volume when those weeks happen

Just turn up and do something, whether that be a deload week or something completely different and off plan, just to get back into it

Now, I am going push on this week and hope it continues

P.s had to finish with a cheeky bicep pose ๐Ÿ’ช๐Ÿป

17/05/2021

When I asked this question on my Friday night quiz

โ€œShould you eat back the calories you burn from exercise?โ€

I was quite surprised at how many people said yes

It isnโ€™t the end of the world if you do, however, this could be a reason for your lack of results

When you calculate your calories, you should be using a activity level to help calculate those calories

So those calories burnt through training are sort of already taken care off and included

To calculate your calories

BMR x Activity Level = Daily Calories (TDEE)
(To work out BMR, you can use a calculator online)

The activity level you multiply by to determine your calories, depends on how many times you train per week and the level of intensity

A rough guide would be as follows

Sedentary x1.1-1.2
Little Active x1.3-1.4
Moderately Active x1.4-1.5
Very Active x1.6-1.7
Extremely Active x1.8-1.9

This will give you a daily calories, you then just adjust them based on your goal

Reduce to lose weight or increase slightly to build muscle mass

So when you see myfitnesspal adding those activity calories back in

Ignore it or turn it off ๐Ÿ‘Œ๐Ÿป

When I asked this question on my Friday night quiz

โ€œShould you eat back the calories you burn from exercise?โ€

I was quite surprised at how many people said yes

It isnโ€™t the end of the world if you do, however, this could be a reason for your lack of results

When you calculate your calories, you should be using a activity level to help calculate those calories

So those calories burnt through training are sort of already taken care off and included

To calculate your calories

BMR x Activity Level = Daily Calories (TDEE)
(To work out BMR, you can use a calculator online)

The activity level you multiply by to determine your calories, depends on how many times you train per week and the level of intensity

A rough guide would be as follows

Sedentary x1.1-1.2
Little Active x1.3-1.4
Moderately Active x1.4-1.5
Very Active x1.6-1.7
Extremely Active x1.8-1.9

This will give you a daily calories, you then just adjust them based on your goal

Reduce to lose weight or increase slightly to build muscle mass

So when you see myfitnesspal adding those activity calories back in

Ignore it or turn it off ๐Ÿ‘Œ๐Ÿป

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#tbt who would@of thought at the beginning of 2020, that the year would be this mad ๐Ÿ˜ฉ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™‚๏ธ-Only 3.5 months left of this...

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