Soph 🍒

Replying to @Izell there are caveats and this is what you should know to inform if you continue or reverse diet! #fatloss #howtolosefat #losingfat

Replying to @Wellness BB people often forget to set an end goal on their fat loss phase outside of achieving their weight goal. But we should focus on duration maximums even if we don’t achieve the weight goal this time, here’s why! #fatloss #howtolosefat #fatlossprogram

1. I’d never go in without a plan/ program. Walking to an area/ machine with purpose vs wandering around lost would send me back out the door immediately. 2. I’d never follow workouts I’ve saved off Instagram. We all need progression, repetition, and customisation if we want to see results. 3. I’d never train 5-6 days a week. 3-4 days with the right program will deliver better results than over-training + give your body time to adapt. 4. I’d never let increasing weights be my focus if I haven’t perfected my technique first 5. I’d never start with technical movements such as a barbell back squat or deadlift. Get good at the movement pattern basics before advancing to more technical exercises. 6. I’d never change programs earlier than 4 weeks. If you’re still progressing with that program (improving form, increasing weight) stay on it until it’s been 6 weeks. 7. I’d never jump straight into a fat loss phase (controversial). Starting out is the best opportunity for building muscle whilst losing fat at the same time (eat at maintenance to achieve this). 8. I’d never expect to feel confident after 1 session or 1 week. This will build over time. 9. I’d never skip rest days or think doing more is better. Rest is when muscle builds and recovery is part of this process. 10. I’d never expect I’d done something wrong if my muscles were sore. This is part of being exposed to a new stimulus. 11. I’d never stop because I wasn’t seeing results fast enough. Results come with time + consistency. 12. I’d never miss the chance to join the Foundations Program because it has everything you need to start the right way. Anyone getting started in the gym, I’ve been doing this for 10+ years and I’m here to make you feel seen + guide you 🤍 #beginnergym #startingthegym #firstdaygym

What, like it’s hard? #minieggs

1. I’d never spend more than 12–16 weeks in a deficit. Fat loss is a phase, not a lifestyle 2. I’d never enter a deficit more than once per year (max twice). Maintenance should be your baseline 3. I’d never diet without a clear exit strategy (reverse diet) 4. I’d never fast to decrease my eating window. Fasting for women’s hormones isn’t wise. 5. I’d never skip meals ahead of eating a meal out. This always lead to excessive overeating 6. I’d never take my food scales out to dinner. I really did do this 7. I’d never remove foods I love. This is a fast way to regain fat when the diet ends 8. I’d never drop calories after one high weigh in or even 1 week without a drop. 1 week likely isn’t a plateau 9. I’d never fill my calories with low-calorie/ fat free foods. Whole foods fill you up & provide nutrients 10. I’d never obsess over hitting calories and macros to a tee. Prioritise calories & protein & know weekly averages help consistency 11. I wouldn’t neglect weight training & gym performance. Maintaining muscle & strength helps fat loss. 12. I’d never sacrifice losing my period to be in a smaller body. Period. I’ve been doing this for over 10 years - if you’re on a fat loss journey, welcome xx #fatlosstips #fatlosshelp #howtolosefat

This helped me so much 🥺 #anxiety #overthinking

Not a quick fix, just years of consistently doing the right things. Over and over and over again. Refining what works for me and often doing the ‘boring’ things most are unwilling to do. Sometimes it is as simple as this, but there are so many people making it seem complicated (or lying about how they got there). Things that don’t work: • program hopping • too many exercises per session • not taking rest days • doing extreme diets/ cutting out food groups • living in a deficit • not tracking your progress The list goes on… No gatekeeping here, if there’s anything you want to know, ask away! My DMs and comments are always open #consistency #gymadvice #gymgirlies

Happy v day lover girls. Here’s a little bit of hope if you’re feeling down (I used to hate v day as a single girl bc I wanted a rship so badly) 💘🌹🫶🏼 #singleat30 #howwemet #findinglove

Love it or hate it… everyone has an opinion #caloriecounting #trackingfood #calories

Getting my maintenance cals sorted is taking longer than anticipated. Not as low as I thought but still got room to go! #maintenancecalories #reversediet

Reverse dieting is the secret weapon everyone neglects - eat more so you can lose fat whilst eating more food, not less! #reversediet #losefateasily

Making sure the goals we set actually come to fruition requires us to be aware of how we’re tracking. Monthly check ins like this are valuable in keeping us accountable and knowing what changes we need to make to tick them off #goalsetting #goalupdate #goalcheckin

The Pilates journey continues. This time with reformer! I think it aligns more with my goals atm but I did still love hot mat (which felt a lot more like a ‘workout’). But my goal is flexibility and mobility #reformer #tryingpilates #tryingreformerpilates

I wish I turned my phone around to show you where my tripod was. The walkway is wide and there was plenty of room to walk past it. There weren’t many people walking past either for the 1 set I filmed 😅😅 #gymtea #gymbro

I also had a Vegemite scroll (never had one of those). Donuts used to be my all time favourite treat and being gluten free just doesn’t allow for these things anymore. Also need to admit that I felt very unwell after this as someone who eats a low-inflammation diet my body was maaaad #gfdonut #donutreaction #eatingdonuts