Claim OwnershipAndy Rose PT
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Fitness
56 Episodes
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When you try to set a new goal or start a new habit, getting started can be the hardest part!
This is usually because the end goal feels far away and overwhelming.
The best way to overcome this is to start off small (start now, optimise later).
Instead of thinking about tracking every single meal for the next 7 day, try to just track 1 meal a couple of times a week. Then build on it.
If you struggle with new habits get in touch & I'll see if I can help.
In this episode I explain 5 common mistakes I see people make in the gym and how to correct them.
Click the link below if you would like to apply for personal training.
https://form.jotform.com/222883164359363
Lifting weights will help maintain strong bones and muscles, which is important as your body will start to lose muscle mass in your mid 30s and bone density in 40s-50s.
If you are already 35+ it's not too late, you can start lifting weights now and will still feel the benefits of it.
If you are below 35 you can start lifting weights now so you can to take care of your future body.
I recently ran a half marathon which was my first half in over 3 years.
In this episode I discuss my running journey over the past year, why it's important to focus on your own progress without comparing yourself to others too much, and how you shouldn't wait until you're ready to get started because you'll never ever be ready.
CLICK HERE if you'd like to apply for group personal training.
Drop me a message with any questions.
Meal prepping, finding recipes, making recipes and all things dieting can be very confusing.
In this episode I try to give some common sense advice around meal prepping.
Keep in mind that you don't have to meal prep at all if you don't want to.
If you are wanting to meal prep, keep it as simple as possible and don't over complicate it.
Don't make this common fat loss mistake.
Take the WHOLE weekend off!
Here's the thing, one meal won't make or break your diet at the weekend.
But...
If you:
- Eat & Drink whatever you want Friday-Sunday.
- Don't exercise.
- Do very little movement (steps).
Then that probably WILL have an impact on your progress.
By all means live your life and enjoy yourself, but keep in mind that if you're working towards a fat loss goal what you do at the weekend also counts.
Focus on the inputs and the outcome will take care of itself.
You don't have to focus on your weight to lose fat, in fact focusing on daily habits will probably help lose body fat without having to focus on your weight.
Weighing yourself is completely optional you don't have to do it.
Weighing yourself regularly can help keep you accountable with regular healthy habits.
But it can also bring up lots of negative emotions for others, and if you really don't like the scale remember you don't have to use it.
If you weigh yourself over the next few days, keep in mind that any weight gain won't just be from gaining body fat.
A large amount of it will also be from excess salt, water & food still in your system.
Getting into a good routine over the next week or so should see you lose a large chunk of that weight!
But again, keep in mind it's not all about the scale and there's a million other things you can focus on other than your weight!
DM me JANUARY if you want a hand going about things the right way in 2024
CLICK HERE if you want to use the goal setting form I use with my clients
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Calorie dense foods are high in calories, fats & sugars.
They don't fill you up, but usually taste amazing and are really easy to overeat!
Foods such as fruits, vegetables, lentils & beans are nutrient dense and for the most part are low calorie.
If you struggle with hunger, cravings or snacking, try adding more nutrient dense foods into your diet, you'll be able to eat more volume of food without all of the calories!
In my last podcast I was talking about how external motivation from others can help with consistency. But if you lose that external motivator you also lose your motivation!
Internal motivation is the strongest type of motivation, however in order to feel internally motivated you often have to take action first.
In this episode I mention a few things that might help with motivation, but don't wait to feel motivated to get started, instead get started in order to feel motivated.
If you struggle with motivation & consistency.
Find something or someone that will help you stAy on track.
Joining the right community will help with this.
Waiting for the perfect time to start, or thinking your diet has to be perfect all the time is holding you back.
The perfect time doesn't exist.
It's better to be consistently good than occasionally perfect.
Done is better than perfect because perfect never gets done.
Embrace progress not perfection
In today's episode I give a few tips on how to stop your weekends being your downfall if you have a fat loss goal.
You can still lose fat and enjoy a social life, you just need to be smart about it.
If something takes less than 2 minutes to do, DON'T put it off.
I get you're busy and have other important things to focus on, but putting stuff off makes things worse. Saying you'll do something later will subconsciously affect your stress and concentration.
If you surround yourself with negative people who constantly moan but do nothing about it, that'll rub off on you.
The same way that if you surround yourself with positive people who want to motivate & encourage others and better themselves, that'll rub off on you too.
Also the media that you consume has a huge impact on your outlook on things, so pick what you consume carefully.
I went to an event for personal trainers on Saturday.
It reminded me of how important it is to be surrounded by the right people who understand you and what the best for you.
If you struggle with a lack of motivation, support or consistency, reach out to discuss how my coaching might benefit you.
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