In this video, I give you two ideas that will help to improve your diet if you are struggling with implementing a new change or eating behaviour.
If you just want to do something and not be paralyzed by all the nutrition information out there, this is worth a watch.
I hope it helps.
First of all, I love this transformation because it took a number of years and not 12 weeks.
Pat has also maintained his weight loss for over a year or maybe even two depending on what measurement we want to stop at.
Pat did a DEXA scan recently and his body fat was around 14.9% which is unbelievable for a guy who has lost 30kg's.
He has been consistently doing 2 weights sessions per week for the past 4 years.
Pat has also started a weekly running session where he gathers fellow industry professionals who want to run around beautiful Sydney and talk business and life etc. Amazing.
His fitness has also improved for his Ice Hockey so he no longer needs to be the enforcer :)
I think you will find his journey fascinating in this amazing article that he wrote about his story.
Here is just one amazing quote:
"Find the thing about weight loss that is important to you and focus on it. Enjoy it. Celebrate it. When my waist size had gone from 40" to 34" I was so excited! The first time I saw my ribs again it made me grin like an idiot! I had a Star Wars T-Shirt tucked in the back of my cupboard that I loved and didn’t want to throw out but I hated because it made me look like a fat slob. It’s old and ratty and looks terrible but whenever I wear it, I feel like a million bucks."
And in typical Pat style, here are a few comments he made about training with me.
I’ve been training with John Donaghey for years now.
He’s been with me on a long fitness and weight loss roller coaster ride.
He’s encouraged me when I felt flat, fat and lazy, he’s pushed me when I needed a push and he’s taken the time to prepare a wide variety of strength and cardio sessions and all sorts of combinations in between.
He’s funny as hell, knows his 80’s movie quotes backwards and a bit of an Irish philosopher. He’s not like any trainer I’ve ever worked with, he’s much better.
He’d never ask a client to write a testimonial, and I’m laughing to myself thinking about him reading this, but he’s a good egg.
When COVID forced us to switch to ZOOM training, we actually worked harder and more frequently. I’m fitter than I’ve been for years.
Years ago he escaped from a maximum security stockade to the North Sydney underground.
Today, still wanted by the government, he survives as personal trainer. If you have a problem, if no one else can help, and if you can find him, maybe you can hire...
And a few words on how the training works.
Your program works. You log what we do. You adjust over time. You work with me to create a goal and you have a great library of routines that you use to build a workout.
You know just how hard to push, what weight, how many reps, how many sets and you can tell when it’s too much or too little. I love this.
You take this gig seriously when a bunch of other people in your field don’t.
You study hard, know the science, stay up to date and share that knowledge. Times change, techniques evolve and you evolve along with it. It’s pretty awesome.
Maybe you don't have 30kgs to lose, maybe you do.
Either way, I love helping people lose weight for the long term through simple habits based coaching backed with the latest science on exercise, nutrition and behaviour change.
I have some spots opening up for my online coaching.
If you'd like to have a chat, I'd love to hear about your story and see if my training is the right fit for you.
I promise, it will be the least pushy conversation you'll ever have and I might just be able to help.
Click below to register your interest and I look forward to speaking with you.
Watch the video as I give some context around intentional weight loss goals.
There seems to be a massive debate about this online.
I am neither for nor against this.
Let me know your thoughts below.
Watch the video to discover what really matters when it comes to your diet.
Do you agree or disagree?
I'd love to hear your thoughts below.
How to make weight loss feel easier.
I thought I’d put together a simple list of things to make the process of weight loss / fat loss easier.
When I say easier - I mean less stressful and more enjoyable.
Many people think weight loss is a miserable process filled with restriction, deprivation, starvation, and drudgery.
Nothing could be further from the truth.
You can do things to make it feel less restrictive and miserable.
1. Start with a smaller calorie deficit so you don't have to fight the huge surge of hunger hormones when you slash your calories by too much.
2. Prioritise foods that lead to increased feelings of fullness. Foods high in Fibre and Protein are great for this.
3. Pick forms of exercise that are enjoyable for you. There are too many options available to get stuck doing exercise you hate.
4. Aim for 3 balanced meals per day and eliminate mindless snacking in between meals. Grazing constantly means a lack of fullness at meals and usually means taking in mindless calories.
5. Have 1-2 performance or fitness-related goals alongside your weight loss goal. This will help with motivation on the days the scale isn't going your way.
6. Hire a coach or get support. Weight loss is challenging. Having someone who listens to you and supports you when you are struggling is priceless.
Did I miss anything major? What would you add to this list?
Please share the post if you think it will help someone enjoy the weight loss journey a lot more.