Fitness With Lianne. Classes @Home and Workout Plans available.
Ahhhh and THIS quote is exactly how I am feeling today!! This quote could be to do with anything but I’m going to relate it to stuff I’m seeing and hearing on a daily basis in my job and around me at this particular time of year.
I’ve seen a few posts on Instagram and FB this past couple of days which sparked a couple of my story posts and then this. It is the mindset of so many people and it frustrates me when people get to the stage where they give up. Don’t give up!! Results take such a long time to happen when it comes to changing your body composition- reducing body fat, increasing muscle tone...gaining the “toned” look.
So.... post Xmas when everyone has massively indulged in food/alcohol/both and not really trained much- I was the same!
You maybe weighed yourself jan 1st or maybe the 7th as that was the Monday ... the following Monday after not drinking alcohol/being in a calorie deficit and training, you have lost 7lb (for example) Great. However, don’t want to put a downer on it but that is very likely to be water retention you’ve gained from indulgences at Xmas and it’s 7lb you very likely didn’t have before Xmas. Back to square 1, where you were before Xmas. That’s fab but sometimes people are expecting this continued amount of weight loss. It will not happen.
Week 2, still training like a bad ass, having the odd day where you’re above your calorie recommendations... you lose another 2lb... great. Maybe some fat loss in there, but still mainly water.
Week 3, training decreases, you don’t stick to calories at all and you gain 1lb. You think oh “F it” it’s not working, I can’t be bothered and you stop.
1. This is why I despise scales. I bet if you took a picture between Week 1-3 you’d look SO different and it would reflect your hard work so much more. I bet if you continued to train you’d shred fat ...eventually! And gain some great muscle tone.
2. This is standard of seeking instant gratification and if you don’t, you give up. Please don’t give up. Don’t be put off about the fact that some weeks you’ll have a tough time. Take into consideration times you’ll be poorly, times you’ll have events on, times your kids are poorly, holidays.... you’ll have days and weeks where your progress will be halted or even reversed slightly.
Weight loss, muscle gain, fitness improvements... takes SO MUCH MORE than a few weeks. It takes months and years to change your body composition and your fitness!
The way I look at it is this:
ENJOY the process.
There’s no magic pill, tea or potion.
There is no magic type of exercise or specific workout that you must do.
There’s no secret!
It is simply calories in Vs calories out.
Work out the daily calories you need to maintain, go slightly under this each day and ...you will alter your body composition. Yes there will be days you’re over- so what! Life is too short to not have the cake. Just make sure you alter your calories over the next week taking off 50/100/150 for the remaining days of the week. Get moving as much as possible - walk, take the stairs, play hide and seek with the kids, make multiple trips for the shopping out of the car...increasing your daily energy expenditure.
Chuck in exercise simply for the uplifting and positive reasons (and maybe extra energy expenditure- but don’t solely exercise for this 👎), find exercise that you ENJOY... and there you have my “magic” remedy to weight loss 😀
Feel free to comment below 👍
PT, Teacher and Mum. Currently living in South East Asia. Thoughts and opinions expressed are my own.
7 Week Strength and Conditioning Plan
Pure gym focused strength and conditioning plan. Test your strength, power and cardiovascular fitness and push your limits through this progressive plan. This is how I LOVE to train. It has been something I have been working on for a LONG time.
Ensure you provide your email address when purchasing. You also have the option of joining the FB support group for free.
Once purchased it is yours for LIFE.
6 Week Body Boost Plan
6 Week full fitness and meal plan. Full shopping list and leveled 'follow along' fitness plan.
4 Week Group Coaching
Next 4 week Group Coaching- 8th March
4 Week Full Meal Plan with Online Seminar Workshops covering nutrition and goal setting over the 4 weeks to attend LIVE (on ZOOM) or ON-DEMAND if you cannot attend live. (you will be emailed the links)
What to expect:
Once purchased look out for your ‘WELCOME EMAIL’ from me which will contain next steps.
Please note that this is a separate plan to my APP (Fit with Lianne). It would be fantastic if you are also an APP subscriber as you can then also access the fitness classes alongside. This however is not essential.
2 Week Reset Meal Plan
2 Week full meal plan, shopping list. Perfect to get yourself reset with your meals! Once purchased you will be sent over the plan within 48 hours to the email provided.
Meal and Workout Tracker
Do you want to be super precise about tracking your workouts and your meals? This is the perfect purchase for you. Once purchased you will be emailed out the document within 48 hours.
Whole Food 4 Week Detox Meal Plan
4 Week meal plan that uses whole foods to detox your body. Take the toxicity test in the pack and see how you feel by the end of the 4 weeks! This plan slowly eliminates foods that tend to be more harmful on our body. You will feel in control and utterly energised by following this plan. Let me know how you get on!!
Information pack included as well as a break down of every week- meal plan, shopping list, recipes, calories, protein, fats and carbohydrates. Each recipe can also be linked up to myfitnesspal. The WORK has been done!
If you are not emailed through the plan within 48hours please do get in touch.
Exercise is a celebration of what your body can do.