CG Fitness Annacloy

Personal Training Studio with a team of 7 fully qualified Personal Trainers.

Operating as usual

02/09/2021

ยฃ50 in a bar= one hangover and detrimental to your health. WORTH IT ๐Ÿค—

ยฃ50 to a coach= 1-2 PT sessions, Nutritional guidance and training knowledge that could take a lifetime to aquire. RIP OFF ๐Ÿ˜ซ

Life is about values there shouldn't be a stigma to prioritising good health ๐Ÿคทโ€โ™‚๏ธ

#weightloss #fatloss #tone #gym

ยฃ50 in a bar= one hangover and detrimental to your health. WORTH IT ๐Ÿค—

ยฃ50 to a coach= 1-2 PT sessions, Nutritional guidance and training knowledge that could take a lifetime to aquire. RIP OFF ๐Ÿ˜ซ

Life is about values there shouldn't be a stigma to prioritising good health ๐Ÿคทโ€โ™‚๏ธ

#weightloss #fatloss #tone #gym

31/08/2021

What you think you need to "Tone up"๐Ÿ‘‡

*Zero Carbs โŒ

*Loads of cardio โŒ

*Low calories โŒ

What you actually need๐Ÿ‘‡

*Balanced diet โœ…

*Resistance training โœ…

*Adequate calories โœ…

Eat a variety of foods they all have individual benefits do not cut any macronutrient out. ๐Ÿ‘Š๐Ÿป

Lift heavy and often the feeling of toned is a good muscle to fat ratio this won't be achieved through cardio alone. ๐Ÿ’ช๐Ÿป

Eat enough to fuel your training and muscle growth starving yourself will lead to muscle loss and you will end up skinny fat. ๐Ÿ˜”

#fatloss #weightloss #tone

What you think you need to "Tone up"๐Ÿ‘‡

*Zero Carbs โŒ

*Loads of cardio โŒ

*Low calories โŒ

What you actually need๐Ÿ‘‡

*Balanced diet โœ…

*Resistance training โœ…

*Adequate calories โœ…

Eat a variety of foods they all have individual benefits do not cut any macronutrient out. ๐Ÿ‘Š๐Ÿป

Lift heavy and often the feeling of toned is a good muscle to fat ratio this won't be achieved through cardio alone. ๐Ÿ’ช๐Ÿป

Eat enough to fuel your training and muscle growth starving yourself will lead to muscle loss and you will end up skinny fat. ๐Ÿ˜”

#fatloss #weightloss #tone

30/08/2021

#๐Ÿญ ๐—œ๐—ก๐—–๐—ฅ๐—˜๐—”๐—ฆ๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—”๐—–๐—ง๐—œ๐—ฉ๐—œ๐—ง๐—ฌ ๐—Ÿ๐—˜๐—ฉ๐—˜๐—Ÿ๐—ฆ ๐Ÿงจ
It seems simple but is quite often overlooked can you increase your steps or add in another workout throughout the week? ๐Ÿšถโ€โ™‚๏ธ

#๐Ÿฎ ๐—œ๐—ก๐—–๐—ฅ๐—˜๐—”๐—ฆ๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—ฃ๐—ฅ๐—ข๐—ง๐—˜๐—œ๐—ก ๐Ÿฅš
Protein will help increase muscle mass which will burn more calories at rest than fat does so if you aren't already focusing on this its time to start ๐Ÿ‘Š๐Ÿป

#๐Ÿฏ ๐—ฅ๐—˜๐——๐—จ๐—–๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜ ๐—œ๐—ก๐—ง๐—”๐—ž๐—˜ ๐Ÿฅฆ
Your metabolic rate slows as you lose weight so decrease your intake gradually to continue losing. Swap some calorie dense foods for some lower calorie options or reduce your portion sizes. ๐ŸŒ

# ๐—Ÿ๐—œ๐—™๐—ง ๐—ช๐—˜๐—œ๐—š๐—›๐—ง๐—ฆ ๐— ๐—ข๐—ฅ๐—˜ ๐—™๐—ฅ๐—˜๐—ค๐—จ๐—˜๐—ก๐—ง๐—Ÿ๐—ฌ ๐Ÿ’ช๐Ÿป
Aim to lift weights 3-4 times per week the increase in muscle mass will significantly improve your metabolism making fat loss easier. ๐Ÿ“‰

#weightloss #fatloss

#๐Ÿญ ๐—œ๐—ก๐—–๐—ฅ๐—˜๐—”๐—ฆ๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—”๐—–๐—ง๐—œ๐—ฉ๐—œ๐—ง๐—ฌ ๐—Ÿ๐—˜๐—ฉ๐—˜๐—Ÿ๐—ฆ ๐Ÿงจ
It seems simple but is quite often overlooked can you increase your steps or add in another workout throughout the week? ๐Ÿšถโ€โ™‚๏ธ

#๐Ÿฎ ๐—œ๐—ก๐—–๐—ฅ๐—˜๐—”๐—ฆ๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—ฃ๐—ฅ๐—ข๐—ง๐—˜๐—œ๐—ก ๐Ÿฅš
Protein will help increase muscle mass which will burn more calories at rest than fat does so if you aren't already focusing on this its time to start ๐Ÿ‘Š๐Ÿป

#๐Ÿฏ ๐—ฅ๐—˜๐——๐—จ๐—–๐—˜ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜ ๐—œ๐—ก๐—ง๐—”๐—ž๐—˜ ๐Ÿฅฆ
Your metabolic rate slows as you lose weight so decrease your intake gradually to continue losing. Swap some calorie dense foods for some lower calorie options or reduce your portion sizes. ๐ŸŒ

# ๐—Ÿ๐—œ๐—™๐—ง ๐—ช๐—˜๐—œ๐—š๐—›๐—ง๐—ฆ ๐— ๐—ข๐—ฅ๐—˜ ๐—™๐—ฅ๐—˜๐—ค๐—จ๐—˜๐—ก๐—ง๐—Ÿ๐—ฌ ๐Ÿ’ช๐Ÿป
Aim to lift weights 3-4 times per week the increase in muscle mass will significantly improve your metabolism making fat loss easier. ๐Ÿ“‰

#weightloss #fatloss

25/08/2021

๐—ง๐—ต๐—ฒ ๐Ÿฏ ๐—ฏ๐—ฒ๐˜€๐˜ ๐—พ๐˜‚๐—ผ๐˜๐—ฒ๐˜€ ๐˜๐—ผ ๐—ฐ๐—ต๐—ฎ๐—ป๐—ด๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ถ๐—ป๐—ฑ๐˜€๐—ฒ๐˜ ๐˜๐—ต๐—ถ๐˜€ ๐˜†๐—ฒ๐—ฎ๐—ฟ ๐Ÿ‘

When you want to succeed as bad as you want to breathe, then you will be successful โœ”

The opposite of happiness isn't sadness its boredom ๐Ÿ˜

We all have the ability to come from nothing to something ๐Ÿ‘Š๐Ÿป

Can anyone guess who said these popular quotes? ๐Ÿค”

25/08/2021

๐—ช๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐—ฉ๐˜€ ๐—™๐—ฎ๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐Ÿ“‰

๐—ช๐—ต๐—ฎ๐˜'๐˜€ ๐˜๐—ต๐—ฒ ๐—ฑ๐—ถ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ป๐—ฐ๐—ฒ?๐Ÿค”

๐š†๐šŽ๐š’๐š๐š‘๐š ๐™ป๐š˜๐šœ๐šœ ๐Ÿ“‰
When you are focusing on weight loss you are making scale weight more of a priority than how you look and feel. This leads to greater muscle loss and not feeling toned or in shape once you reach your goal = the burst balloon effect.๐ŸŽˆ๐Ÿ˜

๐™ต๐šŠ๐š ๐š•๐š˜๐šœ๐šœ ๐Ÿ“‰
When you make fat loss your main priority you will retain much more muscle, you won't get negatively effected by scale weight and just see it as another tool in a toolbox which also includes-

* Measurements
* Muscle mass
* Strength
* How you feel about yourself
* Dress size
* Overall health

Yes retaining muscle may make weight loss slower BUT when you eventually get there you will feel toned, confident and strong. Not soft, uncomfortable and weak. Id rather take a few more weeks and do it right wouldn't you? ๐Ÿคทโ€โ™‚๏ธ

#fatloss #weightloss #tone

๐—ช๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐—ฉ๐˜€ ๐—™๐—ฎ๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐Ÿ“‰

๐—ช๐—ต๐—ฎ๐˜'๐˜€ ๐˜๐—ต๐—ฒ ๐—ฑ๐—ถ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ป๐—ฐ๐—ฒ?๐Ÿค”

๐š†๐šŽ๐š’๐š๐š‘๐š ๐™ป๐š˜๐šœ๐šœ ๐Ÿ“‰
When you are focusing on weight loss you are making scale weight more of a priority than how you look and feel. This leads to greater muscle loss and not feeling toned or in shape once you reach your goal = the burst balloon effect.๐ŸŽˆ๐Ÿ˜

๐™ต๐šŠ๐š ๐š•๐š˜๐šœ๐šœ ๐Ÿ“‰
When you make fat loss your main priority you will retain much more muscle, you won't get negatively effected by scale weight and just see it as another tool in a toolbox which also includes-

* Measurements
* Muscle mass
* Strength
* How you feel about yourself
* Dress size
* Overall health

Yes retaining muscle may make weight loss slower BUT when you eventually get there you will feel toned, confident and strong. Not soft, uncomfortable and weak. Id rather take a few more weeks and do it right wouldn't you? ๐Ÿคทโ€โ™‚๏ธ

#fatloss #weightloss #tone

24/08/2021

๐—•๐—ฒ ๐—ต๐—ฎ๐—ฝ๐—ฝ๐˜† ๐˜„๐—ถ๐˜๐—ต ๐˜„๐—ต๐—ฎ๐˜ ๐˜†๐—ผ๐˜‚ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜„๐—ต๐—ถ๐—น๐—ฒ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐˜„๐—ต๐—ฎ๐˜ ๐˜†๐—ผ๐˜‚ ๐˜„๐—ฎ๐—ป๐˜ ๐Ÿ˜

Goal setting is very important for progress but focusing solely on your goal and not having any gratitude or positive thoughts about your current state can actually be quite negative. ๐Ÿ˜”

๐˜ฝ๐™š๐™˜๐™ค๐™ข๐™ž๐™ฃ๐™œ ๐™ž๐™จ ๐™—๐™š๐™ฉ๐™ฉ๐™š๐™ง ๐™ฉ๐™๐™–๐™ฃ ๐™—๐™š๐™ž๐™ฃ๐™œ ๐Ÿค”

Embrace the journey because let's face it if we had already achieved everything we wanted in life it would get pretty boring. Whether that's the dream job, physique or car part of the fun is striving for it. ๐Ÿ‘Š๐Ÿป

๐—๐˜‚๐˜€๐˜ ๐—ธ๐—ฒ๐—ฒ๐—ฝ ๐˜๐—ถ๐—ฐ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—ฏ๐—ผ๐˜…๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฝ๐—ฒ๐—ฎ๐—ธ๐—ถ๐—ป๐—ด ๐—ป๐—ถ๐—ฐ๐—ฒ ๐˜๐—ผ ๐˜†๐—ผ๐˜‚๐—ฟ๐˜€๐—ฒ๐—น๐—ณ ๐—ฎ๐—น๐—ผ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐˜„๐—ฎ๐˜† ๐Ÿ“ฆโœ”

๐—•๐—ฒ ๐—ต๐—ฎ๐—ฝ๐—ฝ๐˜† ๐˜„๐—ถ๐˜๐—ต ๐˜„๐—ต๐—ฎ๐˜ ๐˜†๐—ผ๐˜‚ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜„๐—ต๐—ถ๐—น๐—ฒ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐˜„๐—ต๐—ฎ๐˜ ๐˜†๐—ผ๐˜‚ ๐˜„๐—ฎ๐—ป๐˜ ๐Ÿ˜

Goal setting is very important for progress but focusing solely on your goal and not having any gratitude or positive thoughts about your current state can actually be quite negative. ๐Ÿ˜”

๐˜ฝ๐™š๐™˜๐™ค๐™ข๐™ž๐™ฃ๐™œ ๐™ž๐™จ ๐™—๐™š๐™ฉ๐™ฉ๐™š๐™ง ๐™ฉ๐™๐™–๐™ฃ ๐™—๐™š๐™ž๐™ฃ๐™œ ๐Ÿค”

Embrace the journey because let's face it if we had already achieved everything we wanted in life it would get pretty boring. Whether that's the dream job, physique or car part of the fun is striving for it. ๐Ÿ‘Š๐Ÿป

๐—๐˜‚๐˜€๐˜ ๐—ธ๐—ฒ๐—ฒ๐—ฝ ๐˜๐—ถ๐—ฐ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—ฏ๐—ผ๐˜…๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฝ๐—ฒ๐—ฎ๐—ธ๐—ถ๐—ป๐—ด ๐—ป๐—ถ๐—ฐ๐—ฒ ๐˜๐—ผ ๐˜†๐—ผ๐˜‚๐—ฟ๐˜€๐—ฒ๐—น๐—ณ ๐—ฎ๐—น๐—ผ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐˜„๐—ฎ๐˜† ๐Ÿ“ฆโœ”

21/08/2021

๐™ท๐š˜๐š  ๐šŠ๐š›๐šŽ ๐šข๐š˜๐šž ๐šŠ๐š•๐š ๐šŠ๐šข๐šœ ๐š–๐š˜๐š๐š’๐šŸ๐šŠ๐š๐šŽ๐š? ๐Ÿค”

This is something I get asked on a weekly basis and it's the biggest misconception. People who get results will tell you they are rarely motivated and most days they don't even feel like training. Success is built around your daily habits and training on the days you really don't want to. ๐Ÿ‘Š๐Ÿป

Once training is part of your lifestyle you do it whatever the circumstances that includes days when everything is against you and its on those days you get huge psychological benefits. Next time you don't feel like training put your gym clothes on and go anyway don't wait on motivation to arrive because newsflash it ain't coming, you are the driver of your results.๐Ÿ‘€

แด›สœแด‡ แด…แด€ส สแดแดœ แด˜สŸแด€ษดแด› แด›สœแด‡ sแด‡แด‡แด… ษชs ษดแดแด› แด›สœแด‡ แด…แด€ส สแดแดœ แด‡แด€แด› แด›สœแด‡ า“ส€แดœษชแด› ๐Ÿ˜‹

๐™ท๐š˜๐š  ๐šŠ๐š›๐šŽ ๐šข๐š˜๐šž ๐šŠ๐š•๐š ๐šŠ๐šข๐šœ ๐š–๐š˜๐š๐š’๐šŸ๐šŠ๐š๐šŽ๐š? ๐Ÿค”

This is something I get asked on a weekly basis and it's the biggest misconception. People who get results will tell you they are rarely motivated and most days they don't even feel like training. Success is built around your daily habits and training on the days you really don't want to. ๐Ÿ‘Š๐Ÿป

Once training is part of your lifestyle you do it whatever the circumstances that includes days when everything is against you and its on those days you get huge psychological benefits. Next time you don't feel like training put your gym clothes on and go anyway don't wait on motivation to arrive because newsflash it ain't coming, you are the driver of your results.๐Ÿ‘€

แด›สœแด‡ แด…แด€ส สแดแดœ แด˜สŸแด€ษดแด› แด›สœแด‡ sแด‡แด‡แด… ษชs ษดแดแด› แด›สœแด‡ แด…แด€ส สแดแดœ แด‡แด€แด› แด›สœแด‡ า“ส€แดœษชแด› ๐Ÿ˜‹

20/08/2021

๐——๐—ผ ๐˜†๐—ผ๐˜‚ ๐—ฟ๐—ฒ๐—ฎ๐—น๐—น๐˜† ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐—ฎ ๐˜€๐—น๐—ผ๐˜„ ๐—บ๐—ฒ๐˜๐—ฎ๐—ฏ๐—ผ๐—น๐—ถ๐˜€๐—บ ๐—ผ๐—ฟ ๐—ถ๐˜€ ๐—ถ๐˜ ๐—ท๐˜‚๐˜€๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—น๐—ถ๐—ณ๐—ฒ๐˜€๐˜๐˜†๐—น๐—ฒ/๐‰๐จ๐›? ๐Ÿ˜‘

Now firstly there is no doubt there is huge variation in people's Basal Metabolic Rate.๐Ÿ˜ซ

However I've found quite often people aren't taking into account their NEAT (Non-exercise activity thermogenesis) which represents common daily activities such as standing, fidgeting and walking.๐Ÿ™ˆ

In most cases my clients who have an active job such as a nurse will have a higher intake than an office worker etc. So what do you do? Well you have a few options-

*Eat fewer calories to suit your sedentary lifestyle.๐Ÿค”

*Increase your NEAT, take the stairs instead of the lift and park your car further from your destination etc.๐Ÿšถโ€โ™‚๏ธ

*Have a daily step target and walk after work to increase your calorie expenditure.๐Ÿค—

*Go to the gym more or add In some home workouts. ๐Ÿค”

*Increase your protein intake this will increase muscle mass and burn more calories at rest. ๐Ÿ‘Š๐Ÿป

*Add more resistance training see above ^. ๐ŸคŒ

If you liked this post please give it a like and share ๐Ÿ˜Š

๐——๐—ผ ๐˜†๐—ผ๐˜‚ ๐—ฟ๐—ฒ๐—ฎ๐—น๐—น๐˜† ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐—ฎ ๐˜€๐—น๐—ผ๐˜„ ๐—บ๐—ฒ๐˜๐—ฎ๐—ฏ๐—ผ๐—น๐—ถ๐˜€๐—บ ๐—ผ๐—ฟ ๐—ถ๐˜€ ๐—ถ๐˜ ๐—ท๐˜‚๐˜€๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—น๐—ถ๐—ณ๐—ฒ๐˜€๐˜๐˜†๐—น๐—ฒ/๐‰๐จ๐›? ๐Ÿ˜‘

Now firstly there is no doubt there is huge variation in people's Basal Metabolic Rate.๐Ÿ˜ซ

However I've found quite often people aren't taking into account their NEAT (Non-exercise activity thermogenesis) which represents common daily activities such as standing, fidgeting and walking.๐Ÿ™ˆ

In most cases my clients who have an active job such as a nurse will have a higher intake than an office worker etc. So what do you do? Well you have a few options-

*Eat fewer calories to suit your sedentary lifestyle.๐Ÿค”

*Increase your NEAT, take the stairs instead of the lift and park your car further from your destination etc.๐Ÿšถโ€โ™‚๏ธ

*Have a daily step target and walk after work to increase your calorie expenditure.๐Ÿค—

*Go to the gym more or add In some home workouts. ๐Ÿค”

*Increase your protein intake this will increase muscle mass and burn more calories at rest. ๐Ÿ‘Š๐Ÿป

*Add more resistance training see above ^. ๐ŸคŒ

If you liked this post please give it a like and share ๐Ÿ˜Š

19/08/2021

๐—ง๐—ต๐—ฒ ๐˜€๐—ฎ๐—ฑ ๐˜๐—ต๐—ถ๐—ป๐—ด ๐—ถ๐˜€ ๐—บ๐—ผ๐˜€๐˜ ๐—ฝ๐—ฒ๐—ผ๐—ฝ๐—น๐—ฒ ๐˜๐—ต๐—ฎ๐˜ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ผ๐˜‚๐˜ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ถ๐˜€ ๐˜€๐˜๐—ฎ๐˜๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ฎ๐—ฟ๐—ฒ ๐˜๐—ต๐—ฒ ๐—ผ๐—ป๐—ฒ๐˜€ ๐˜๐—ต๐—ฎ๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ ๐˜๐—ต๐—ฒ ๐—บ๐—ผ๐˜€๐˜ ๐—ต๐—ฒ๐—น๐—ฝ. ๐Ÿ˜ซ

๐—ง๐—ต๐—ฒ ๐˜€๐—ฎ๐—ฑ ๐˜๐—ต๐—ถ๐—ป๐—ด ๐—ถ๐˜€ ๐—บ๐—ผ๐˜€๐˜ ๐—ฝ๐—ฒ๐—ผ๐—ฝ๐—น๐—ฒ ๐˜๐—ต๐—ฎ๐˜ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ผ๐˜‚๐˜ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ถ๐˜€ ๐˜€๐˜๐—ฎ๐˜๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ฎ๐—ฟ๐—ฒ ๐˜๐—ต๐—ฒ ๐—ผ๐—ป๐—ฒ๐˜€ ๐˜๐—ต๐—ฎ๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ ๐˜๐—ต๐—ฒ ๐—บ๐—ผ๐˜€๐˜ ๐—ต๐—ฒ๐—น๐—ฝ. ๐Ÿ˜ซ

17/08/2021

๐—ช๐—›๐—ฌ ๐——๐—ข ๐—œ ๐—ฅ๐—˜๐—•๐—ข๐—จ๐—ก๐——? ๐Ÿ˜ซ

16/08/2021

๐—–๐—ฎ๐—ป ๐˜†๐—ผ๐˜‚ ๐—ผ๐˜‚๐˜๐˜๐—ฟ๐—ฎ๐—ถ๐—ป ๐—ฎ ๐—ฏ๐—ฎ๐—ฑ ๐—ฑ๐—ถ๐—ฒ๐˜? ๐ŸŒฎ

Now before we start let me make it clear absolutely no food is off limits to my clients but the amount that calorie dense less nutritious foods take up of their intake is in moderation. ๐Ÿ‘Š๐Ÿป

What i am referring to as a 'bad diet' simply means not eating according to your goals. ๐Ÿ˜‘

Set your daily intake and take into account the amount of exercise you do and stick to this intake do not add on calorie dense treats on top everytime you exercise unless it's within your allocated calories. Remember you need a 3500 calorie deficit to lose 1lb of fat so your 1 hour session was only a drop in the ocean. ๐Ÿ˜‘

Exercise supplements your weight loss but it plays a very minor part diet is key ๐Ÿ”‘. Also your body composition (muscle to fat ratio) will be massively effected by your choice of macronutrients. If you think the person who lives on chocolate and donuts is going to be as toned as someone who prioritises their daily protein requirements you are very much mistaken. ๐Ÿ˜€

NOTE: Calorie tracking watches โŒšall though a great motivational tool are highly flawed with their estimates so do not eat these back. ๐Ÿ˜ซ

๐—–๐—ฎ๐—ป ๐˜†๐—ผ๐˜‚ ๐—ผ๐˜‚๐˜๐˜๐—ฟ๐—ฎ๐—ถ๐—ป ๐—ฎ ๐—ฏ๐—ฎ๐—ฑ ๐—ฑ๐—ถ๐—ฒ๐˜? ๐ŸŒฎ

Now before we start let me make it clear absolutely no food is off limits to my clients but the amount that calorie dense less nutritious foods take up of their intake is in moderation. ๐Ÿ‘Š๐Ÿป

What i am referring to as a 'bad diet' simply means not eating according to your goals. ๐Ÿ˜‘

Set your daily intake and take into account the amount of exercise you do and stick to this intake do not add on calorie dense treats on top everytime you exercise unless it's within your allocated calories. Remember you need a 3500 calorie deficit to lose 1lb of fat so your 1 hour session was only a drop in the ocean. ๐Ÿ˜‘

Exercise supplements your weight loss but it plays a very minor part diet is key ๐Ÿ”‘. Also your body composition (muscle to fat ratio) will be massively effected by your choice of macronutrients. If you think the person who lives on chocolate and donuts is going to be as toned as someone who prioritises their daily protein requirements you are very much mistaken. ๐Ÿ˜€

NOTE: Calorie tracking watches โŒšall though a great motivational tool are highly flawed with their estimates so do not eat these back. ๐Ÿ˜ซ

Photos from CG Fitness Annacloy's post 13/08/2021

๐—œ ๐—ฑ๐—ผ๐—ป'๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ ๐˜๐—ผ ๐˜๐—ฟ๐—ฎ๐—ฐ๐—ธ ๐—ถ ๐—ธ๐—ป๐—ผ๐˜„ ๐—œ ๐—ฒ๐—ฎ๐˜ ๐—ฒ๐—ป๐—ผ๐˜‚๐—ด๐—ต ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐Ÿ˜‘

I hear this very often but it is very rarely the case when I do a breakdown of my clients daily intake. ๐Ÿ˜ซ

I typically recommend around 2.2g per kg of bodyweight. ๐Ÿ’ช๐Ÿป

Above we have an example of my client Bertha she is 60kg and thinks she eats enough protein because she eats two portions per day after tallying it up we have realised she is only eating 50g per day. ๐Ÿ˜ซ

We also have my client Delila she is 60kg and uses my fitness pal to get a better understanding of her daily intake she is eating 130g of protein per day and is seeing fantastic results. ๐Ÿ˜€

Why eat so much protein ? ๐Ÿคทโ€โ™‚๏ธ

*Reduces appetite and hunger levels
*Increases muscle mass
*Helps maintain weight loss
*Highest TEF (Thermic Effect of Food)

To name just a few, so be more like Delila guys ๐Ÿ‘Š๐Ÿป

12/08/2021

๐—œ ๐—ฑ๐—ผ๐—ป๐˜ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ถ๐—บ๐—ฒ ๐˜๐—ผ ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป ๐Ÿคณ

If you don't watch TV, use Instagram, Facebook or Tik Tok then maybe you have a point. ๐Ÿค”

The reality is I usually hear this from clients then in the next 5 minutes they are talking about love Island ๐Ÿ or I see posts on Facebook. ๐Ÿ˜ซ

Now some of you might not have time for a trip to the gym or have a babysitter but are you telling me you couldn't knock out a 30 minute home session once the kids go to sleep? Of course you could. ๐Ÿ™„

If your telling yourself you don't have time just remember someone out there with less free time is achieving their goals, stop living in your pity party and get off your backside. If you are triggered by this its probably hit home. ๐Ÿ˜

๐—œ ๐—ฑ๐—ผ๐—ป๐˜ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ถ๐—บ๐—ฒ ๐˜๐—ผ ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป ๐Ÿคณ

If you don't watch TV, use Instagram, Facebook or Tik Tok then maybe you have a point. ๐Ÿค”

The reality is I usually hear this from clients then in the next 5 minutes they are talking about love Island ๐Ÿ or I see posts on Facebook. ๐Ÿ˜ซ

Now some of you might not have time for a trip to the gym or have a babysitter but are you telling me you couldn't knock out a 30 minute home session once the kids go to sleep? Of course you could. ๐Ÿ™„

If your telling yourself you don't have time just remember someone out there with less free time is achieving their goals, stop living in your pity party and get off your backside. If you are triggered by this its probably hit home. ๐Ÿ˜

10/08/2021

๐—œ๐—ณ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฎ๐—ฏ๐—ถ๐˜๐˜€ ๐—ฑ๐—ผ๐—ป'๐˜ ๐—ฐ๐—ต๐—ฎ๐—ป๐—ด๐—ฒ ๐—ป๐—ฒ๐—ถ๐˜๐—ต๐—ฒ๐—ฟ ๐˜„๐—ถ๐—น๐—น ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—ต๐˜†๐˜€๐—ถ๐—พ๐˜‚๐—ฒ. ๐Ÿ˜‘

Now I'm not a coach who believes every client should live on chicken and broccoli and lick an apple for lunch. ๐Ÿ˜ซ

Quite the opposite actually I'm all about changing your lifestyle for the better if you are looking to starve yourself and learn nothing just scroll on. ๐Ÿ‘Š๐Ÿป

Small changes to your daily habits add up to big changes over time and your adherence will be much better.๐Ÿ˜

Give yourself a realistic time to reach your goal and adjust your habits accordingly. โฐ

Some helpful habits:
*Aim for 7-8hours sleep so you make better food choices and are more active through your day.โ˜€๏ธ

*Set yourself a step goal and schedule a walk into your day. โฐ

*Swap your snacks to higher protein so you feel fuller for longer. ๐Ÿ˜Š

*Schedule a gym session that's none negotiable if you struggle with this book an appointment with a trainer or online coach.โœ‹

*Ask your friends for a coffee and a walk Instead of wine and a takeaway. ๐Ÿ™ˆ

Pick one this week and message me for accountability ๐Ÿ˜. Start stacking some habits and your physique will thank you for it. ๐Ÿ˜Š

๐—œ๐—ณ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฎ๐—ฏ๐—ถ๐˜๐˜€ ๐—ฑ๐—ผ๐—ป'๐˜ ๐—ฐ๐—ต๐—ฎ๐—ป๐—ด๐—ฒ ๐—ป๐—ฒ๐—ถ๐˜๐—ต๐—ฒ๐—ฟ ๐˜„๐—ถ๐—น๐—น ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—ต๐˜†๐˜€๐—ถ๐—พ๐˜‚๐—ฒ. ๐Ÿ˜‘

Now I'm not a coach who believes every client should live on chicken and broccoli and lick an apple for lunch. ๐Ÿ˜ซ

Quite the opposite actually I'm all about changing your lifestyle for the better if you are looking to starve yourself and learn nothing just scroll on. ๐Ÿ‘Š๐Ÿป

Small changes to your daily habits add up to big changes over time and your adherence will be much better.๐Ÿ˜

Give yourself a realistic time to reach your goal and adjust your habits accordingly. โฐ

Some helpful habits:
*Aim for 7-8hours sleep so you make better food choices and are more active through your day.โ˜€๏ธ

*Set yourself a step goal and schedule a walk into your day. โฐ

*Swap your snacks to higher protein so you feel fuller for longer. ๐Ÿ˜Š

*Schedule a gym session that's none negotiable if you struggle with this book an appointment with a trainer or online coach.โœ‹

*Ask your friends for a coffee and a walk Instead of wine and a takeaway. ๐Ÿ™ˆ

Pick one this week and message me for accountability ๐Ÿ˜. Start stacking some habits and your physique will thank you for it. ๐Ÿ˜Š

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LIGHT WEIGHTS TO TONE ๐Ÿคญ

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1 A Annacloy Business Park
Annacloy
BT30