SML Fitness

So incredibly proud to be sharing this transformation!

This client has shown nothing but determination when it comes to weight loss and the results speak for themselves.

Stats:
Starting weight: 21 stone 7lbs (136.5kg)
Current weight: 13 stone 7lbs (85.72kg)
Weight loss: 8 stone (50.8kg)
Height: 6 foot 2

“Sarah has supported me every step of the process, providing nutritional guidance and education. Sport and exercise has never been my thing in the past but she’s shown me how to train for enjoyment opposed to look a certain way. She has given me the confidence I never knew I was lacking and I look forward to building on my experience moving forward”

Want help achieving your goals?
Complete the enquiry form (in my bio) or visit: www.smlfitness.co.uk

Speedy stir fry recipe 🙋🏽‍♀️

My current go to as it takes less than 10 minutes to cook 🙌🏽

1. Fry off your protein
2. Add your vegetables
3. Add fresh noodles and stir
4. Stir through your sauce

Simple as that! 💪🏽

Weight loss & metabolism 💥

Unless you have been diagnosed with a medical condition related to metabolism there is little evidence to suggest that weight gain is a result of a slow metabolism. Chances are weight gain is the result of consuming more calories than what you are burning 🔥

This is another common misconception. This post is just a guide and if you are concerned about your efforts to lose weight speak with your doctor 👩‍⚕️

“Won’t using protein powders cause me to gain weight?”

This is such a massive misconception. Drinking a protein shake to help boost your protein intake WILL NOT cause you to gain weight... eating in a calorie surplus will cause you to gain weight, not the protein shake! 🥤

Having a high protein intake will help with your recovery whilst also keeping you satiated. If you find yourself struggling to get 80-100g of protein each day consider supplementing with protein shakes.

It won’t cause you to gain weight. Eating more calories than you burn will be the cause of weight gain. This is why it can be helpful to track your calories to ensure you are creating a calorie deficit if your goal is weight loss ✅

Are steps important?

Should you be getting 10k steps minimum per day?

Steps are a great way to increase your energy expenditure (how many calories you burn) 🔥

Having a step count can give you something to focus on 👍🏽

Eating less and moving more will help to promote a healthy lifestyle. For some people seeing a step count of 10k when their current daily average is 2-3k can be overwhelming. Increase your step target gradually over time to prevent it from demotivating you! 🚶

“I can’t lose weight”
“The plan isn’t working”

Although it feels like you are eating in a calorie deficit could you be forgetting to track those milky coffees or afternoon snacks? Are you weighing your food? Accounting for sauces, seasonings and syrups?

Chances are it isn’t the plan that’s not working it’s the way you are following it!

Don’t give up after a week or two of not seeing progress!

Little communication reminder for all clients and future clients! 💪🏽

Whether you work with me or any other coach... communication is so important! 🔑

If you don’t communicate if you are struggling how do you expect your coach to know what kind of support to provide. If you are working with a good coach they should have a toolkit of information to help with certain lifestyle factors! 😎

You might be disappointed with decisions you’ve made but you can always turn it around 👏🏼

Not only is communication key when working with a coach it’s key in all aspects of life so start practicing good communication 👍🏽😇

Do you easily hit your goals from Monday to Friday?

Do you struggle when it comes to the weekend?

Plan ahead! Plan for flexibility. If you are following a sustainable diet plan and exercise program you shouldn’t feel over restricted. Restriction will play into the “off track” feelings at the weekend!

Try new recipes and cook at home instead of eating out every week!

Does nutrient timing matter for the average gym goer?

I would consider your energy levels during your workout. Could you be more energised? 🏋🏽‍♀️

Having a pre-workout meal 60-150 minutes before training might help provide a boost of energy for high intensity workouts! 🤸‍♂️

A pre-workout snack 20 minutes before training, for example a squares bar or banana could also aid your performance 🍌

Don’t get hooked on nutrient timing if you are new to training. Focusing on a daily calorie target and overall food quality will aid you and your goals 💪🏽

The 17th of May is approaching and hopefully we’ll soon be able to dine in restaurants!

If you’re braving the cold and eating outdoors already, I thought it would be handy to give you some tips for managing social situations 👍🏽

Depending on the frequency of how often you are eating out you could choose lighter calorie options and make simple swaps! Alternatively if you know you have an event coming up at the end of the week consider reserving some calories ahead of time to give you some extra flexibility 👏🏼

Make your diet work for you and not the other way around (don’t work for your diet). This is the most sustainable way to lose weight 🏋🏽‍♀️

Did you actually gain 1lb of fat overnight...

Chances are probably not!!

This fear also comes down to seeing the scale as your only measurement of progress. If you are new here, let me remind you it’s not!! 👏🏼

The scale doesn’t define you or your progress. Having those mid-week weigh ins after having a meal over your calories or a meal high in sodium isn’t clever... you are allowing the scale to control your emotions 😔

And it’s time to stop that 👍🏽

Tips for overcoming gym anxiety ✨

1️⃣ Bring a friend

2️⃣ Have a plan

3️⃣ Book an induction

4️⃣ Try the classes

5️⃣ Educate yourself

6️⃣ Acknowledge your fears

👍🏽 Everyone fits in at the gym 💪🏽