Coach Ank

"Hey, you."

"Don't eat those carbs."

"And not at night time."

"Fatty foods? No way, they are bad for you as well."

"Butter in your coffee? That might be ok!"

"And remember, too much protein might ruin your kidneys."

"Smoothies, that's the way to go, blend everything. Who needs solid food anyway."

"No, no wait, it's all about fasting."

Confused?

That's why I make weight loss as simple as possible for all my clients! I break it down for my clients like this,

➡️ Make sure you are eating the correct number of calories.
➡️ Want to get leaner? Eat less than you need.
➡️ Want to gain muscle mass? Eat a little more than you need.

These foundations don't change for anyone!

Then you want to eat the right mix of healthy foods, getting as much nutrition as you can with each meal.

➡️ Eat lots of green veggies.
➡️ Get lots of protein (that applies to you as well, vegans).
➡️ Eat healthy, nutritious food more often than you eat highly processed boxed foods. Try the 80/20 rule on that one.

Like I do with all my clients, KEEP IT SIMPLE!

Honestly, there aren't any quick fixes in transforming your body, just getting the right foundations in place and being consistent.

And if you are lost and need a plan, give me a shout.

Ank






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Recently I have been discussing breakfast ideas with all my clients; it seems to be a real theme at the moment.

We have had lots of different discussions and ideas.

➡️ Some eat, some don’t!

➡️ Some have cereal; some hate the stuff!

➡️ Porridge, yes, please. But it’s not for everyone!

➡️ Eggs, bacon, etc. Double yes, please, but some can’t imagine eating that early doors.

So, what’s the right answer? What should you be eating for breakfast?

As with all your meals, you want your breakfast to be well-balanced and full of nutrients.

Your breakfast should also fit your goals, help keep you on track, and be something you enjoy eating.

If you have a weightloss goal you want to achieve but don’t enjoy the foods you are eating, it won’t be easy to achieve your goal on your current plan.

Here are some breakfast ideas. You can implement these ideas, mixing and matching them depending on how much time you have in the morning to prepare food, how early you like to eat, and how much food you want to eat first thing.

➡️ Avocado on toast, the hipster’s choice! Ha-ha, but seriously though, a great source of healthy fats, fibre, and relatively quick to make.

➡️ Cereal, and no, I don’t mean sugar puffs. With nuts, dates, dried fruits with yoghurt, an easy, healthy, and tasty alternative to high sugar cereals.

➡️ Good old porridge, a staple in many people’s breakfast. Keep it simple, or mix it up by adding some extras like fruits, berries, cinnamon, and honey. It’s really up to you and your tastes. But one thing is for sure, a good bowl of porridge will have you full until lunch.

If you are struggling for time, why not try making some overnight oats, put it together the night before, leave it in the fridge, then wake up the next day and eat.

If you have a weight loss goal you want to achieve but don’t enjoy the foods you are eating, it won’t be easy to achieve your goal on your current plan.

Breakfast doesn’t have to be complicated; make it easy to prepare and have something you enjoy.

If you would like a coach to set up and guide you through your nutrition to get you the results you want, send me a message today. I can help!

Ank

"I couldn't even look at myself in the mirror, hated being in photo's and every time I saw myself, I instantly felt deflated"

Carlee came to me fed up, frustrated, and ashamed of how she looked. She had been trying to lose 12kg, to improve body confidence for the last 6 months but never got anywhere.

It got to the point where Carlee realised none of her clothes fit anymore, she didn't want to be the BIG one in the family photos and wouldn't even change in front of her partner because her body confidence was at an all-time low.

When I started working with Carlee and after an initial analysis it was clear we need to make changes to training, nutrition, daily activity and sleep.

To fix this, instead of a massive overhaul of changes, we made subtle changes and we built on them week on week. Here are a few.

Food prep on the weekend, so she saved time (5 hours) during the week.

Walked the kids to school/clubs, so she upper her daily activity. Her step count went from 1100 to 11,000.

Reduced her training time to 30 mins and increased the frequency, so she didn't dread training for 60 mins and coming up with excuses not to exercise.

Reduce the time on her phone before bedtime and 1st thing in the morning, so she slept better and got on with her day a lot quicker.

Since doing this, Carlee has managed to shift 30kg of
stubborn body fat, toned up their legs, and now fits back into their old clothes with ease.

As a result, she can wear the clothes she wants to. Carlee feels far more confident in herself attending social events and wants to be in every family photo.

If you are someone, who's looking to drop body fat, tone up, feel more confident in your body, so you can be more confident with the way you look and of course feel, but struggling with training, time and eating better, why not let me help create you a personal game plan to make that happen?

Just DM me the word 'Coaching', and i'll be in touch

Is recovery the key to your success?

So, you are all set;

✅ You have your workout plan
✅ You have your meal plan and nutrition targets
✅ You are motivated and working hard

But, have you thought about recovery and how it can help you achieve your goals?

Recovery is one of the most underrated elements when it comes to health and fitness.

It’s not all about working your socks off in the gym.

To have a balanced, healthy lifestyle, you need to recover from the stresses you are putting your body under.

Here are my top eight recovery tips;

1️⃣ Eat enough protein to help your muscles recover from workouts

2️⃣ Stretch and do mobility work to keep muscles and joints healthy

3️⃣ Sleep. Get eight or more hours per night (well try to if you have a baby)

4️⃣ Walk outdoors to clear your head

5️⃣ Get a sports massage regularly to help reduce tightness in the body

6️⃣ Take regular rest days to let the body fully recover

7️⃣ Drink lots of water and stay well-hydrated

8️⃣ Mentally relax by stepping away from your
phone, tablet, or TV. Let your brain switch off from the stresses of the outside world for a couple of hours each day.

Some of these might be easier said than done, but give them a go if you can. You might be surprised how good they will make you feel, inside and out!

Oh, I nearly forgot! Number 9. Hire me as your coach, and I will set out a plan detailing exactly what you need to hit your goals, recovery included!

Ank

Chances are you woke up to your alarm this morning and said to yourself,

“Ugh, another week of work.”

Well, not much you can do about that. We all have to work!

But what you can do is try to change how you approach this week.

You have two options,

1. You can feel sorry for yourself, take an age to get up, hitting the snooze button over and over, and drag yourself to your work station late, leaving you feeling rushed and chasing your tail all day.

Or

2. You can get up with drive and energy; you can get yourself ready on time, have a healthy breakfast, head to work, spend all morning getting yourself ahead of your workload, have a good lunch, and smash the rest of the day getting your steps done and even fitting in a workout!

You see, these two things are separated by one small decision.

And this decision is entirely up to you.

You either get up with positivity and attack the day!

Or…,

You get up, making excuses and complaining about the week ahead.

I know which one I chose. Get up early, get some work done, and leave yourself in an excellent position to have a positive and productive week.

Remember, your energy plays a huge role in how you feel daily.

Try and change it up, push yourself, and take on challenges with positive energy.

You will be amazed at the difference it can make.

Have an awesome week

Ank

I have always said the best coaches need to provide three things for their clients to succeed.

1️⃣ A simple plan

Needing a degree in sports science to figure out how your program works isn’t helpful, nor is it productive. Let’s be honest; we are not elite athletes, so your plan can be simple and still get great results.
Simple doesn’t mean easy; if you want results, you’re still going to have to put in the work.

2️⃣ An enjoyable programme

If you don’t enjoy it, you won’t follow it. Training should be fun. Don’t get me wrong; you will always have moments where you don’t particularly enjoy it (probably when you have to do burpees - haha).
But, on the whole, you should enjoy working out and the feeling of achievement you get afterwards.
If you’re dreading every session, then you’re probably on the wrong program.

3️⃣ Proof they can get results.

This should be pretty obvious, as we’re all training for a reason. And that reason is to get some form of result, whether weight loss, weight gain, fitness, strength, health, or just to feel better.

The programme your coach sets out should have a proven track record of getting the results you want. If it doesn’t, then you’re probably going to be disappointed.

I give my clients all three, combined into a simple, enjoyable plan proven to get results!

If this is what you need to get the result you want, send me a message right now!

Mind you; they are expensive, so they must work. Right?

Your favourite influencer, with no fitness qualifications, is offering a £30 workout plan!

You buy it, try one workout, and then chuck it in the bin!

Maybe you will find the secret on YouTube?

Nope, all you see are hundreds of videos that aren’t structured to meet your needs to follow!

All the while you are convincing yourself that…

❌ Nothing works for you!
❌ You are stuck like this!
❌ And you have tried everything!

This only delays the inevitable. At some point, to succeed in attaining your goals, you need to get some professional help and hire a coach that gets results.

Because, as a coach that gets results, I will ask you this:

Have you tried...?

➡️ Tracking your calorie intake, so you know you’re eating the right amount of food?

➡️ Consistently exercising, so you improve fitness, strength, and flexibility?

➡️ Being more active every single day?

➡️ And most of all, have you tried being consistent? And I don’t mean for a week, I mean for weeks and months?

This is the not so big health and fitness secret;

✅ Track your calories
✅ Train three to five times a week
✅ Move more daily, get your steps in
✅ Be consistent

It isn’t sexy, but it works!

And the icing on the cake is to hire a coach to keep you accountable, and you cannot fail!

That is why I have a long list of successful clients; I make them do simple things consistently, and it gets results.

If you know you need to make a change…

If you know you need to stop wasting time and money on silly plans that are not tailored to your specific goals…

Please send me a message right now.

You have wasted enough time and money.

Together, we can finally get your health and fitness on track.

What’s in a name?

ALANA SUZIE AMIN

When Rish was pregnant with our beautiful daughter Alana, we didn’t know the gender of our baby, what the baby would be like, would she be tall like me? would she have Rish’s big beautiful eyes? lots of things we would ponder over each day. One thing Rish did know for sure was that if we had a daughter her middle name would be Suzie.. so why did she decide this?

Well Rish’s favourite person in the whole world was her grandmother, whose pet name was Suzie (Sushila). It made Rish sad that her grandma would never get to see her children but she knew deep down that a part of her would always remain with her and in honour of her memory wanted to give our daughter the middle name Suzie.

Today would have been Rish’s grandma’s 90th birthday. I never met her, but from everything that Rish tells me, she was a beautiful soul.
I can only hope that our daughter will keep a pure soul just like her.

Today’s going to be a Pizza and Fanta dinner for sure..

Happy heavenly 90th birthday Baa xx

Motivation, sometimes you have it, sometimes you don’t.

When it comes to losing body fat, we have all gone through high and low motivation periods.

Motivation comes from all sorts of sources, something you have read, watched or heard, wanting to hit your goals.

Maybe a new workout programme motivates you, or a future event like a wedding or holiday.

Specific goals and targets can light a fire inside and get you going. Others? Well, they don’t have the same effect.

But! What happens when motivation runs dry? The spark is gone, the fire inside you dies down?

And that goal you were so excited about last week turns into a daily grind?

“Is it that important? Does it matter if I don’t hit my goal?” “It was a silly idea, anyway. Who cares if I miss out?”

I’m sure you have said this to yourself before when you have been dreading a workout. I know I have!

I see it regularly with people when they first join my programme.

The motivation carries you through the first month; it’s exciting and new; everything is on the right track.

You even say to yourself, “I’m enjoying this.”

But as time passes and you start to rack up more and more training sessions, the motivation drains away. Everything was on track, but the initial inspiration didn’t allow you to stay the course, the energy drained out, and then, BANG!

Just like that, you stop again! Sound familiar?

How do you get off this motivational roller coaster?

YOU have to be the one who decides to make the change, to transform your mindset.

Don’t look at it as something you have to do. Look at it as something you WANT to do.

Pick achievable goals that mean something to you, then set solid habits to support them.

Here are a few things that can help

✅ A structured plan for workouts and nutrition.

✅ A coach to help guide you through and keep you accountable.

✅ Surround yourself with a group of people who motivate you and are on the same journey. The last thing you need is people dragging you down or laughing at your goals.

When you finally decide to do it for yourself and improve how you feel inside and out, then and only then will you get on a sustainable path to dropping body fat.

It’s all about you!

Ank

Be more “NEAT” and drop body fat!
Non-exercise activity thermogenesis (NEAT) is the energy you expend for everything you do that doesn’t include exercise.

Examples of NEAT in your daily routine are:
Walking
Typing
Performing household chores
Fidgeting

All the simple tasks you do every day that causes you to expend energy.

How will NEAT help you if your goal is to lose body fat?

If your goal is weight loss, you need to expend more energy than you consume. Increasing your daily NEAT will make you more likely to achieve that goal.

Here are some easy ways to increase your daily NEAT:
1️⃣ Walk more
2️⃣ Take the stairs instead of the elevator or lift
3️⃣ Stretch and move throughout the day
4️⃣ Get up from your desk and have small movement breaks
5️⃣ Use a standing desk
6️⃣ Ditch your car, walk to work
7️⃣ Take the train, get off a stop earlier and walk
8️⃣ Cook, move around the kitchen
9️⃣ Cleaning, household chores
🔟 Gardening

Can you think of any other ways to increase your daily NEAT? If so, drop them in the comments below.

Ank

You need to start getting fitter and healthier… TODAY!

You want to make some changes that will help you get closer to your goals, RIGHT NOW!

First, you need to set solid foundations.

These foundations will be daily habits that keep you on track and help you with your goals.

I will tell you four things that I recommend all my clients do when they first begin their journey with me.

Now, not every single person needs to implement these ideas.

Still, they are a great foundation to put into place, initially enabling you to begin your healthier lifestyle journey.

1️⃣Train with intensity two to three days a week. Your aim here is to raise your heart rate and add resistance to the muscles. Bodyweight training or a weight-based workout is ideal.

2️⃣Understand what you are eating. Set a daily calorie target and track your food intake if you feel you need to. You have to know what you are consuming and whether it’s helping or hindering your goals.

3️⃣Move more each day. Get your daily step count up to 10,000. Moving more helps keep you fitter and healthier.

4️⃣Sleep 7-8 hours, work back from when you need to wake up and that's your bedtime! Focus on better quality sleep, switch off mobiles and tv an hour before you sleep.

Setting a good foundation for your health and fitness is paramount to getting results.

Without a good base, you are already hampering your results.

✅Set the foundations
✅Do them daily
✅Then build on your progress each week

The compound effect of all these foundations is the key to a fitter, healthier body.

So, if you have a goal right now that seems too big to take on, then take the time to break it down into monthly, weekly, and daily tasks. Start tackling those one by one, be consistent, and you will get the results you want.

Ank