Your 12 weeks begins today.
Be sure to take my time, and your time seriously. Let’s Conquer it!
(please view via desktop - its a much better experience)Before jumping into how we can change your diet and eating your way to a slimmer, stronger you, you should understand a few important things. Calories are probably the most important element when it comes to fat loss, and yet there are so many misconceptions surrounding them. Calories are a unit of energy. Our bodies need them to function and we get the calories we need from from & drinks. Although all calories are the same as a unit to measure energy content, not all sources of calories are the same as far as how your body responds to them. Where you get your calories from matters. Some calories will be digested differently, some will make you want to eat more, and some will keep you satiated longer (making it easier to eat less.) Some aspects of what and how you eat will make a bigger difference in both your physique development and health, than others. So I want you to focus on finding foods, and a diet that work best for your body, your lifestyle and that makes hitting your goals easier.
Calories are made up of Macronutrients (macros)
1g of Carbs = 4 calories
1g of Protein = 4 calories
1g of Fat = 9 calories
I believe that tracking your calories and macros, is the most effective way to have control over your diet. It’s the only way we know exactly what is going into our bodies. I encourage everyone to track their calories during our time together, to really understand what you’re eating. Tracking your macros is an extra step that is very helpful, but I prefer for my clients to ease their way into tracking their foods. So at the very least, start tracking your calories.
If you’re someone who eats healthy foods, and already limits sugar/ fast food & soda intake but you aren’t seeing change, TRACK YOUR CALORIES. Fat loss is achieved by consuming less calories than you burn, but its very easy to eat an excess of calories even if the calories come from healthy foods. When you track, you have a better understanding of what portion sizes your body needs, the types of food you body needs, and how often you should eat for you body to perform its absolute best. Use the next 12 weeks to form healthy eating habits, learn how much food/ calories your body actually needs to take real control of your weight/size.
There is no magic set of macros. What works for me or someone else, likely won’t work for you. There are many factors that influence metabolism including: gender, age, body
composition, non-exercise physical activity, lean mass, cardiovascular training, stress & sleep.
The numbers I’ve provided for you are estimates and the only way to know if they are right for you is to consistently meet the macro or calorie estimates, and see how your body responds. Consider these numbers as a base from which to build.
Motivation comes and goes, and thus it is not the best thing to rely on when you’re looking to build habits. However, it is helpful to use at times, and at the heart of our motivation, are usually real reasons that can keep us going. This week I want you to take a second to think about your reason “why”. Think of why you’re here today. What’s driven you to hire a coach? What are your reasons for wanting to change your health and fitness? Who are you making this change for and how will it impact your life? Afterwards click the button below to write your future self a letter. Schedule this letter for 12 weeks from today, send it to yourself and write in it your “why”.
A letter to your future self (12 weeks from now)
Imagine receiving this letter 12 weeks from today. What would you want to read when you open this letter? Talk about what you hope to accomplish, why you’re doing this and who you’re doing it for. Be kind to yourself, speak life, positive affirmations and remind yourself of everything you have to be thankful for. Use scriptures, your favorite quotes and talk openly and honestly to yourself. Speak into existence what you plan to do with this time, how you plan to show up, stay disciplined and give this your all. These next 8 weeks are whatever you make of it, but I hope you’re ready to put in the work so that they are the start of something great.
Note: The Future Me site is a free site. You must choose the date to receive the letter (April 27, 2024 is exactly 12 weeks from today) I can not read what you write in this letter, nor do I have access to it. What you write is for your eyes alone. So feel free to bare your heart and soul. The only person that will read this letter, is your future self.
Schedule your weekly check-in
Add me on WhatsApp by adding me to your contact list:
+44 7880 595872
Use the button to schedule your bi-weekly video check ins!
You can only schedule video check-ins for every other week (so 2x a month).
We will have written (WhatsApp) check-ins on the weeks that you aren’t doing video check ins.
The day for your written check in was provided on your customized document. On the very 1st page under your name.
Also remember that it is your responsibility to check in with me each week (via email / booking a video call)
NOTE:
It is very unusual that I do not respond within 24-36 hours, so feel free to
email/text me again if I do not reply, it’s possible I did not receive the
email/text, or it could have been overlooked! I have a lot of emails and text
messages. It’s NO problem at all and I will never feel like you are bugging me.
I’m your coach and I am here to help you! I will answer any question you have to the best of my ability.