 This episode will teach you the 6 key ingredients for building healthy weight loss habits that stick. Are you tired of yo-yo dieting and struggling to make lasting changes to your health? Do you INTEND to do healthy habits but never get going or can't stick with them? Join me as I explore the science behind habit formation and offer 6 practical tips for incorporating healthy habits into your daily routine. If you want to put healthy eating and exercise on cruise control, this is the episode for you. Tune in to start your journey toward sustainable weight loss today! You can listen to the episode here Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:
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Are you wondering if the time of day you eat your calories could be impacting your weight loss results? In this podcast, I highlight a very cool study diving into the ongoing debate of morning versus evening calorie distribution for weight loss. I examine the latest scientific research and provide practical tips and strategies for optimizing your calorie intake throughout the day. Whether you're a morning person or a night owl, tune in to discover which approach could be the key to unlocking your weight loss success. You can listen to the episode here. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  There is a mountain of information on the internet about weight loss. It can feel like you're drinking from a firehose of information. Who should you believe? What's the best diet or training program? Is it about calories or hormones? In this blog post I will point you towards a series of my podcast episodes that you should listen to in a specific order in order to really make sense of weight loss but also start losing some weight if that is your goal. The order is important as you will learn how weight loss really works and then I'll provide a free five step process to lose your first 5 kgs. Once you do that, you might hit a plateau so you can then learn how to beat that. All in all, after following these steps, you won't be confused, you'll be more educated about weight loss and you'll have a clear, doable plan to lose those first 5kgs. Enjoy the free resources below. Step 1: How does weight loss work. There are many reasons people jump from diet to diet. Two of the major reasons are impatience and a lack of understanding of how weight loss works. Once you understand how something works, you can then design a solution that works best for you. Therefore, in this short podcast, I explain the most important principle of weight loss that you need to know. As a result, there'll be no more diet confusion or frustration. Understanding weight loss will ensure you don't get fooled by slick marketing and fad diets anymore. You get to choose whatever method you enjoy the most to get to your weight loss goals. A win-win. LISTEN HERE: Step 2: How to lose your first 5kg's It is my aim with this 5-day podcast mini-series to show you the basic elements of a weight loss plan that will help you drop your first 5kgs. If you are someone who is chained to a desk 10 hours per day or just don't know how to take all the information and put it into a simple, clear, step-by-step plan, this will help. In this mini-series, I have broken down "How to lose your first 5kgs" into a series of steps that will help you build a strong foundation for years to come. I have also provided a free guide to help you get started. You can download it below. No email is required. https://www.northsydney-personaltrainer.com.au/blog/how-to-lose-your-first-5-kilos You’ll be more motivated when you understand your true reason for wanting to lose weight. You will know what and how to track progress. You’ll be able to build your own healthy, nutritious, tasty meal plan without following a restrictive diet. You will learn how to increase your chances of doing your workouts and develop the #1 mindset needed for success. LISTEN HERE: Listen to the first episode and the shows 2-5 will follow on from that. STEP 3: What are weight loss plateaus and how to beat them. Once you lose your first 5kgs for free, you may hit a plateau. This is where the next episode comes in. If you are someone who is struggling to lose weight or you've stalled for a while, this podcast will help to explain why and show you how to fix it. I will cover the following:
LISTEN HERE: Step 4: What is the FIT HABITS coaching program all about? If you get stuck and need any further help, I explain how my FIT HABITS coaching program for weight loss works. In this episode, I discuss the Fit Habits weight loss coaching program and how it is completely different to other weight loss diets and coaching programs out there. It is not a revolutionary method of weight loss but it's a simple, unique, individualised process for dropping excess weight and living a healthy, adventurous life. Have a listen and you'll get a clear understanding of why changing your behaviour and your habits is the way forward instead of repeating diet after diet after diet. LISTEN HERE: It is my genuine hope that you follow the steps above and are left with no more frustration or confusion about weight loss. I hope it helps. Please let me know if it helps you. John. There is no doubt that at some point in your fitness or weight loss goals, you will face difficult challenges. Lots of obstacles will appear that will distract you and make it hard for you to stay on track with the actions and goals you have set. That’s what this podcast episode is all about, supporting the repetition of healthy eating and exercising by mitigating obstacles and setbacks. I am going to show you two key behaviour change skills that you can use to prepare for obstacles ahead of time, and utilize proven strategies to overcome these obstacles, should they occur so that you can keep the weight off. You can listen to the episode here Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  7 fitness tips for the next 7 days. If you are struggling to set some motivating fitness goals or just feel overwhelmed with all the information out there, here are seven small fitness goals you could tackle this week. 1. Start Monday with a workout of any kind. It can be short, long, easy, tough, strength based or cardio based. Just do something to start the week off with something healthy for your body and build momentum for the week. 2. Know what you are going to eat on your busiest days. Look ahead. Which days have the longest meetings? Don't get stuck with less healthy options as your only option when you have just finished a four-hour meeting. Plan ahead. Have a healthy option available especially for those times where you know you'll be hungry. This is underestimated by so many people trying to eat healthy or lose weight. They don't give themselves a fair chance. There is no thought to the day ahead and what they are going to eat and when. Doing this will eliminate most of your unhealthier choices. 3. Add 2-10% weight to the bar. Your body won't change unless you ask it to change. You must be aiming to get a little bit stronger each week. Whether this is one more repetition of a specific set of a specific exercise or adding more weight to the bar, its' important to keep challenging your body. This is how you build strength and fitness and even body shape over time. 4. Get 7-8 hours rest per night. Let's face it, not all of us get a peaceful 8 hours of sleep per night. That's why I am more a fan of 7-8 hours bed rest. Aim to get to bed at a similar time and create a wind down sleep ritual that works for you. Rest and recovery are just as important as sweaty gruelling workouts. Rest gives our muscles a chance to rebuild and come back stronger. And it’s a good discipline for our brains not to become obsessive about working out. 5. Measure and track at least one element of your fitness. Pick something to measure and track. It could be:
You name it. You pick it. But track it. See the improvements over time to build motivation that your plan is working. 6. Replace one takeaway meal with a home cooked meal. In a 2014 study by the John Hopkins Bloomberg school of Public health, the researchers found that people who cook more at home are healthier and save money. Research also shows that people who work 35 hours or more tend to cook less. However, those in general who cook 5 or more times at home per week ate healthier meals. They consumed less sugar, fewer carbs and less fat than those who didn't cook as much. Cooking at home, even if it's not "perfectly healthy food", is almost always going to be good news for your health. 7. Do things briskly. Vaccuming at home? Do it quicker. Morning walk? Walk briskly. Gym cardio session? Up the intensity. Work up a good sweat with some cardio. All of these fitness tips are achievable for you. Which one are you going to try? What would you add? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  Struggling to build new healthy habits? Here’s a simple 4-step process to make any new healthy habit stick. 1. Decide on a goal that you’d like to achieve for your health. 2. Choose a simple action that will get you towards your goal which you can do on a daily basis. 3. Plan when and where you’ll do your chosen action. Be consistent. Choose a time and place that you encounter every day of the week. 4. Every time you encounter that time and place, do the action. For example:
You can also keep a simple daily tick sheet or note on your phone to keep track of the habit. You can rate how automatic it feels at the end of each week. The context in which you choose to do the habit is very important. That’s why it has to be a similar place and time. This will help to rewire the neurons in your brain to associate that cue (lunchtime) with eating more fruit. A cue or prompt within an existing daily routine (lunch) provides a great starting point. Consistent behaviours are key to building new habits. If you do the habit, give yourself a pat on the back. When it is a simple task, the habit will become automatic in a quicker timeframe. In summary. 1. Choose the health goal. 2. Pick one simple action to get started. 3. Plan when and where you’ll do your action. 4. Do the action at that time and place as often as possible. Do you have a healthy habit you want to build? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: The Secret Weight Loss Weapon You Have Access To But Don't Use
Today I want to talk about a simple nutrition habit that you can implement straight away to minimize bloating, improve digestion and increase your chances of losing weight and keeping it off. I call it a nutrition superpower. In fact, this superpower has major benefits for weight loss, digestion, and overall appetite management, and best of all, it doesn’t take tonnes of energy to do. You can fit it in with your current schedule and you’ll be happy when you master this habit. Enjoy the episode here. My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness In this episode, I chat quickly about the specific and most frequently mentioned strategies used by participants who have been successful at maintaining weight loss.
This is based on a long-term project monitoring thousands of people who have successfully lost weight and kept it off for at least 2 years. There are some good findings in this project and the tips are not hard to follow. Enjoy the episode here My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness Do These Four Habits With Your Weights For The Next Six Months And You'll Be Unrecognisable2/13/2023  Do these 4 habits with your weights for the next 6 months and you’ll be unrecognizable. 1. Pick a program and stick with it for at least 4-6 weeks. To get stronger or build muscle it’s imperative to give your body time to adapt. Weekly workout changes won’t help with this. 2. Track what you’re lifting week to week. Tracking your weights gives you confidence and improves motivation as you aim to add a little weight to the bar or machine each week. This ensures you are actually resting between sets and using the appropriate weight to get stronger. 3. Aim to add 2-10% to the weight lifted in each exercise each week. Some exercises will progress very quickly, others will improve slowly. By constantly adding 2-10% you’ll get stronger by asking the body to change and this is a good range to add. If you cannot add weight because the jump is too much you can either pause in the middle of the repetition, lift more reps or perform more sets with the same weight. If you add too much weight too soon you’ll compromise on technique and most likely shorten the range of motion. Just look at the bench press station every Monday. 4. Include mostly multi-joint exercises in your program. This encourages the use of more muscles and increases overall strength. Think squats, pulls, rows, pushes, lunges, etc. Summary: 1. Pick a program and stick with it for 4-6 weeks before changing. 2. Track what you're lifting. 3. Add 2-10% to the weight for each exercise each week. 4. Use mostly multi-joint exercises. What would you add? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: If you want to lose 5-10kg+ this year, this is the podcast for you. In this podcast episode, I give 23 actionable tips and ideas to achieve your weight loss goal this year. The tips cover Goal setting, habits, psychology, training and nutrition. I am sure you will get a lot out of this episode. Enjoy. Click here to listen to the episode My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness |
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