Mirfin PT & Nutrition

it's a daily battle

primary school cake... protein edition 😍 🍰 a legendary dessert 👊 macros: 222 calories | 23g carbs | 6g fat | 19g protein ig/ _kikifit_

❗️Announcement❗️

I have officially started working as an in-house fitness coach and Personal trainer for & in the coming months will begin to deliver classes, 1-1 sessions and, when needed, some advice!

This is an exciting time for me in regards to my business ventures and I really look forward to gaining new skills as well as improving my current ones with the help and support of the talented staff at Newport Pure gym!

I hope to see some of you down there at some point, be it for classes or 1-1 sessions! Come on down and have a chat if you’re already a member and think you’d benefit from my services or even if you just want to get to know the “new guy” in the gym!

As always, if you need any information, have any questions or need any advice, my messages are always open and I welcome any DMs!

🍕If It Fits Your Macros🍕

ℹ️In my personal opinion this is one of the best “diets” you can follow and played a huge part in my 20kg weight loss journey. There are many benefits so let’s discuss them!

1️⃣It can be an eye opening experience:

It can be a great educational tool for people who are unfamiliar with the macronutrient composition of foods and give them a better understanding of what they’re putting in their body!

2️⃣It can help with achieving weight goals:

By setting your macros and calories in line with your weight goals, and tracking and following them accordingly you can give yourself the best chance of reaching your goals by ensuring your body is getting what it needs through the process.

3️⃣There are no forbidden foods:

One key ingredient to a successful diet is sustainability, and banning all your favourite foods and snacks isn’t sustainable! With I.I.F.Y.M you can eat what you want as long as it fits your macros, that means pizza fits this diet! This can also teach balance and help people understand where the majority of their protein, fats and carbohydrates are coming from.

4️⃣It’s flexible and easier to stick to:

With I.I.F.Y.M, it’s easy to plan your meals around your lifestyle without feeling limited. For example, if you know you’ll be dining out, you can look up nutritional information ahead of time and then adjust the rest of your meals for the day as needed.

↘️Conclusion:

So as discussed above this is the most flexible, enjoyable and sustainable way of dieting in my opinion and is incredibly beneficial for anyone willing to give it a try and get used to it!

I completely understand that it may not be for everyone and some people may even develop an unhealthy relationship with food, but for a majority it can be a great learning and dieting tool!

📨
If you have any questions regarding this I.I.F.Y.M and how it helped me lose 20kg of body weight please feel free to DM me, my DMs are always open!

🫀Cardio based circuit🫀

ℹ️This circuit consists of a mixture of body weight plyometrics and body weight resistance training to work the muscles whilst elevating the heart rate and working the cardiovascular system.

📨If you need any help or any advise regarding this home circuit please don’t be afraid to drop me a message I’m always happy to help!

📜The circuit should be performed as follows:

Do 3 rounds of circuit 1, as soon as the final rest finishes go straight into circuit 2 for 3 rounds and then when the final rest finishes for circuit 2 go directly into circuit 3 for 3 rounds.

🇫🇷Protein French Toast Recipe🇫🇷

Macros: P-39g | C-66g | F-7g

Calories: 518

Swipe to end for ingredient list⏩

📜Recipe:

1.) Put fruit loaf on plate or shallow dish.

2.) Combine egg whites, almond milk and whey protein in shaker or blender and mix well.

3.) Pour over bread and wait 15 or so minutes so the bread can soak.

4.) Heat a non stick pan (use 0 calorie cooking spray if you must) and carefully put bread in.

5.) Fry until brown and then flip and repeat on the other side.

6.) Serve with Greek yoghurt and berries of your choice.

7.) If you feel fancy you can add low calorie maple syrup and a bit of cinnamon.

❗️Business Announcement❗️

ℹ️After some contemplation and some voting, I’ve decided to rebrand from Move With Mirf to Mirfin PT & Nutrition. As you can see from the post above, the rebrand consists of a new logo which is much slicker, as well as the announcement of my online coaching prices.

If you want to know more about the prices for my online coaching, please swipe to the 2nd image of this post or check out the story highlights on my profile labeled ‘Prices’.

Thank you guys for the support so far, and I’m looking forward to helping you all achieve your goals!

🧠Mentality is incredibility important and an incredibly powerful tool🧠

ℹ️At 23 years of age, I finally took control of my mentality. Throughout my life I’ve hated running with a passion even throughout my training I did my best to avoid it. So as you can imagine I was quite shocked when I woke up this week and decided I fancied trying a 10k as the post shows, with no running/endurance training! You wanna know the secret?

I didn’t stop when my body wanted to, I stopped when I wanted to! I took control!

I felt good and I felt strong the first half, the second half I felt rough, the final mile I wanted to throw in the towel. But I didn’t let myself, I kept my mental strong and pushed through it, and I’ll tell you what from someone who in all honesty hates cardio I’ve never felt more fore-filled by completing a session. The endorphins were running (not as much as me), it opened my eyes to my potential and I now actually look forward to running!

Trust me I understand this isn’t a big achievement for many people on a fitness level, but for me this is one of my greatest achievements on a mental scale and I truly believe I’ve changed my mindset and my outlook on life by completing it.

It took me 23 years to finally give in and take control of my mentality, I understand some days may be harder or life may throw some curve balls at you. But you can unlock your full potential as well and take control of your mentality, some of us can do it alone and some of us need a little push in the right direction which is completely okay.

📨So if you need a push or need someone to help you unlock your full potential, please feel free to DM me and reach out and we can get moving!

❗️Free home circuit - Swipe to end❗️

🆓Here is a free home circuit for anyone who wants to use it! This may be suitable for you because:

-It requires no gym equipment.
-It has progressions and regressions so can be adapted to an abundance of different abilities.
-It’a free!!

ℹ️If anyone needs any help or advice on the exercises listed please let me know I’ll be more than happy to help.

📸If you do end up giving it a try please let me know how it went! Would love to see some of you guys getting a sweat on using this circuit!