Sexyback Blueprint Show: Recent Episodes
Guy Sumner
A parent who has developed a coaching business helping mums and dads navigate their way through the world of health and fitness to quite simply, get their sexy back.
In this episode we discuss how much you should be eating for weight loss and how to work out your calories.
We go into detail about;
- The macros you should track
- How you should track what you eat
- How to work out the amount of calories you consume
- Food ideas for each macro
- Giveaway
The BMR (Basal Metabolic Rate) equation is used to estimate the number of calories your body needs to maintain its current weight at rest. There are several formulas available, but one of the most commonly used is the Harris-Benedict equation.
For men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
For women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
These equations provide an estimate of your BMR based on your weight, height, age, and gender. Remember that BMR only accounts for the calories burned at rest and does not include additional calories expended through physical activity.
To get access to the free Macro Breakdown Guide, all you need to do is complete the form on the link below and it will be emailed back to you;
CLICK HERE
To get access to the MyFitnessPal guide, just open any of the social media links below and send me a message with the letters "MFP" and I will send it straight over.
Also check out all my socials below, give them a follow;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
Having more time is a real problem, especially when we're all juggling a million and one things.
I have outlined a few simple ideas that you can do to start being more organised to have more time.
Take a listen and don't forget to give the show a follow.
Also check out all my socials below, give them a follow;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
This episode is from a live coaching session I did on social media on both Facebook and Instagram.
This is where we spoke about eating mindfully and turning off distractions and being more social when it comes to eating your food so you;re more aware of what you're eating, who you're with and when to stop.
Give it a listen and make sure you follow the below;
Also check out all my socials below, give them a follow;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
In this episode we look into weekend indulging and how to get back on track and to stay on track while you're away so it doesn't affect your health long term.
We take a deep dive into why coaching is so important for both personal and business.
Also how important it is to get your kids into a gym environment so as they grow up they don't have the fear of the gym or 'the big room'.
I was joined by the incredible Coach Jeff Dalzell.
He can be found on all of the socials below, make sure you give him a follow.
Instagram - @jeffdalzellfitness
Podcast - Dependable Dad Podcast
Facebook - Fit & Present Parent Community
Thanks for listening!
Also check out all my socials below, give them a follow;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
With another great guest we take a deep dive into habits and how even the small things are beneficial to getting to your goals.
I also question Wendy on her Thriving Mum Project about 'Mum Burnout' and her morning 'Glow Up Drink'.
You can find Wendy below;
Wendy Griffith: https://www.instagram.com/wendygriffith_thrivingmum
Thriving Mum Club: https://www.instagram.com/thrivingmumclub/https://www.wendygriffith.co.uk/Make sure give Wendy a follow and check out her amazing content.
Make sure you follow my socials below;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
With a special guest Stephanie Jane Rowden we go into depth into finding balance with what you enjoy and discuss calories whether you're trying to lose weight, maintain or build muscle.
You can find Stephanie on IG @stephaniejanerowden and also @fitt_sisters
Make sure you follow my socials below;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
Episode 3 is featuring my first special guest Charlie Edwards who has a wealth of knowledge and coaches clients online and in person.
We discuss the pain points that clients go through and how as coaches we can help them overcome these.
Make sure you give him a follow and show him some love at @charlieedwardscoaching
Make sure you follow my socials below;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
We are digging into progress and how to record, what to record and to keep track of your results.
If you need somewhere to update your measurements and keep track, use the link below;
https://forms.gle/6it8Drv9PkYJ7TxT8
Make sure you follow my socials below;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com
In the first episode of the podcast we take a look into taking imperfect action to take a step forward so we are closer to the main goal that we're trying to achieve.
Make sure you follow my socials below;
Instagram - @guysumnercoaching
TikTok - @guysumnercoaching
Facebook - @sexybacksquad
Subscribe to my Friday newsletter gwsfitfriday.com