Claire at BodyLab Worcester

Bank holiday ‘sessions’ for these ladies done ✅

Who needs days off when you have goals to smash 💪🏻

Smashed 💪🏻 not smashed 🥂😂😂😂 The kind of session you won’t regret….

Great effort all round 🙌🏻 Well done ladies 👍🏻

YO YO DIETING ALERT 🚨

1200 cals, the magic number some people think is what they need to eat to lose weight 🤯

Ever tried this? You will know it’s very hard to do, unless you have well planned thought out meals! Even if you do, it’s immensely unsustainable for any amount of time 🤦🏼‍♀️ Why? Because it amounts to hardly any food 🤣🤣🤣 Here begins the YO YO dieting!!!

If you then consume something high calorie, you are screwed for the rest of the day, and likely to overeat. Here comes the feeling of guilt and failure 😨

Although calorie tracking is the most accurate way to ensure you lose weight (by being in a deficit) it only works if you understand how to execute it.

Here’s some tips I give to my clients

Have protein in every meal
Why? Keeps you full and preserves muscle mass, No skinny fat 👍🏻

Input meals ahead so you know you are hitting daily numbers. Why? Gives satisfaction and also the freedom to know if you do fancy something unplanned, all good if the calories available 👍🏻

Think 80/20. 80% of cals from quality food sources (proteins, carbs good fats fruits veg) 20% of cals to use on your favourite foods Why? Freedom to eat the things we love means we never have to diet and cut them out again….. imagine that 😲

Use a holistic approach. Look at your calories as a whole over the week. If you haven’t eaten all your cals in one day, save them, more to use on a day you are more hungry. Likewise, if you go over one day, eat less on another day

It seems like a faff but it’s really not. When used correctly, calorie tracking WILL ALWAYS get you results 🤩

Losing weight will require some sacrifice, you have to be prepared for that but it’s not all or nothing!

You learn so much about foods, portions, eating habits and can even enjoy the journey.

So if you are trying to lose weight or struggling eating 1200 cals a day, use a macronutrient calculator to work out the calories YOU require for fat loss, follow these tips and track your progress.

Most importantly ditch the yo-yo dieting for good 👍🏻

💥Food Swaps💥

Struggling to get your protein in??? I got ya 👊🏻

Switching from wholewheat pasta to a red lentil replacement will get you an extra 11gs of protein per recommended serving 👊🏻

While most of the other nutritional info is on par, red lentil pasta contains far more protein than whole wheat, equalling a meal that will keep you fuller for longer!

It’s also a win win if you love normal pasta but become bloated and find it difficult to digest. This seems to be so common for many women and means they don’t eat pasta even though they love it, so here’s your solution 🙌🏻

I sometimes switch to this for my children and they don’t even notice 😂 so that’s how pasta like it is 👍🏻

Give it a go…..

Small easy switches like this go a long way towards hitting your calorie and macro goals…..

Small Changes = Big Results 😉

The 2 things that will absolutely result in fat loss

1. Creating a calorie deficit
2. Providing a stimulus for the body to burn more calories than your usual day to day activities would.

If you do these 2 things and do them consistently, you will lose weight! It really is that simple 🤗

How do you create a calorie deficit???

You could pick just one of these to begin with or as many as you feel you can commit too, focus on and maintain

💥Re-connect with your body and pay more attention to whether you are physically hungry or eating for other reasons ie. habit/emotion before you eat

💥Portion control ie. put less on your plate

💥 Reduce/cut out snacks

💥Make some simple food swaps for more nutritious and satiating foods

💥 Track your calories on a free app such as My Fitness Pal

How do you provide a stimulus?

Providing a stimulus for weightloss and overall health, again picking one to begin with or as many as you like

💥 Walk more, getting out in the fresh air is a good for the soul. This could be walking the kids to school instead of driving, walking to work, or taking a walk in your lunch break, using stairs instead of the lift.

💥 Do some planned exercise, whatever you enjoy! No point picking something you absolutely hate and will dread so this could be ANYTHING. A walk/jog with a friend, Gym Classes, Weight Training , Following a you tube video, even just dancing in the kitchen if that’s what you want to do!

Just remember the key around building new habits is consistency and patience! Make a commitment and stick to it 👊🏻

Slowly but surely the results will come in, it may be your clothes feel looser or you take pics/measurements and record the changes

You don’t have to overthink it, so if you would like to loose some weight re-read this post, write down your plan and go for it 👍🏻

Just to let you know I’m still here 🙋🏼‍♀️

A new client who recently started training with me thought I had retired 😂😂😂 Thankfully she messaged me to check and now we’re getting some great results together 💪🏻

I’m just rubbish at prioritising time for social media posting (I actually don’t like social media that much 🙈)

But… it’s an amazing platform for sharing what you love and what you do 👊🏻

So here begins my mission to prioritise more time sharing my passion with you….

Coaching women on fat loss, strength, health, nutrition, building good habits and feeling good in their skin again 🙌🏻

Easy when you know how 😉

Are you dreading tomorrow? 😩

Have you told yourself you’ll ‘start on Monday’ 😬

Is the thought of cold turkey causing you to feel miserable? 😭

Then don’t do it 🤷🏼‍♀️😂

Well what I mean is don’t set yourself up to fail!

If you’ve been eating biscuits for breakfast 🙋🏼‍♀️

If you’ve been snacking on Heroes throughout the day 💁🏼‍♀️

If you’ve been drinking alcohol in copious amounts 👍🏻

If you’ve forgotten what it feels like to feel hungry 🤣

To name a few, if there’s quite a few habits you have to break, it’s not going to be easy 🤷🏼‍♀️

It’s very easy to quickly build up bad habits and very hard to break them 🙈

So write some easy short term goals, scrap the biscuits and maybe the Heroes but if you have a glass of wine don’t sweat it 😉

Of course some people can just give it all up and crack on which is awesome but for most of us the struggle will be real 😆

So whatever your nutrition goals are, my advice is, break them down and make them manageable for you 😘

If you see me eating heroes tomorrow, it’s all part of the plan 🤣🤣🤣

To all my lovely clients 🎄❤️

Merry Christmas to you all, eat, drink and be merry 🥂

I’m so proud of you all and what you have achieved this year! I know that you have all worked so hard not only in your sessions but with building new habits and lifestyles👌🏻

Let your hair down, have fun, enjoy everything (in moderation 😂) and I look forward to more hard work, more amazing results, more laughter and definitely more PBS and fun next year ❤️

Thank you all for making going to ‘work’ a pleasure 😘

🔥🔥 Smashing it 🔥🔥

Latest result from my 12 week transformation package 😁

Really proud of how hard this client has worked to get these results in just 12 weeks!!

Keeping focus and most importantly being accountable for results 💪🏻 has got her close to where she set her 12 week goal plan!

Couldn’t be happier for her and excited to see where the next 12 weeks take her 💪🏻🦾

Set your goals, plan your journey and go and get IT💪🏻 🔥

Feeling good in your skin is a good place to be 🙌🏻