Fitnatix Private Show: Recent Episodes
Ramos Kalogirou
Your goal isn’t to lose 20 pounds…
It’s to lose 20 pounds, and keep it off forever
Your goal isn’t to get in the best shape of your life…
It’s to get in the best shape of your life and keep it that way
Your body and health right now are a sum of what you do every day - not what you’ve done for the last week or month
Once you realize you have to change what happens on the daily to get where you want to go - you’ll see the progress you want👍🏽
Small changes on a macro-scale > Massive changes on a micro-scale
No matter what your goal is when taking supplements, one thing is certain: They aren’t a replacement for a nutrient-dense, healthy diet. “Supplements are meant to be supplementary — meaning they enhance benefits already provided by eating a well-rounded diet,” explains Dr. Millstein. Supplements should never be used in place of real food. Don’t underestimate what a nutrient-packed salad can do for you compared to a pill made in a factory. Vitamins and minerals are essential to helping your body develop and function as it should. While most people get all of what’s recommended by eating healthy, others need a little extra nutrient boost. That’s where supplements come in — providing you with the support your body needs to stay healthy.
Of course you want to look your best on certain events - I get it - me too!
But if you go through life piling on the pounds and then drastically trying to lose them JUST for a one off holiday, wedding, party etc
Genuinely - is it really worth it?
7 days on holiday?
10 hours at a wedding?
5 hours at a party?
JUST AN IDEA…..
Why don’t you just keep yourself ‘in shape’ so you don’t have to keep ‘getting In shape’ anytime an event pops up
It’ll mean a lot less dieting and a lot less panic when you do have something coming up that you want to look EVEN BETTER for
I see it a lot
Want to get ‘in shape’ for holiday
Spends X amount for help to get ‘in shape’
Loses 5/6/7/8kg
Goes away for a week and eats everything in site because it’s all inclusive
Gains 4/5kg back while away
Comes back pissed off with the gain
Gains more
Next event approaches
Want to get ‘in shape’
The cycle repeats
Being ‘in shape’ doesn’t have to mean having a 6 pack or having ridiculously low body fat
But why not get to a level that you’re happy with and feel confident about?
You should be happy with your body
Just something to think about
It's your intensity of training > you are cruising in the gym and you know it
you're going to the gym and YOU'RE mostly there just to be there < you know what i'm talking about
You need to put in effort to get results regardless of what your goal is
This is your reminder to actually start pushing yourself in the gym
**The problem may not be your program
The problem may not be your exercise selection
The problem may not be your rest periods**
The problem is more likely to be how hard you're pushing yourself
There is another alternative to give yourself that will give you that boost you've been missing..
Sleep & performance: The benefits of getting 7–9 hours of sleep per night There You Have It!
Try your very hardest to avoid or greatly reduce these 5 habits if you feel like you do them on a daily basis. Sleep is very important for many reasons. It's the only time when the body can shut down and truly recharge itself. If these habits suppress this process it will be very hard to reach any fitness goal regardless of how well you eat or how intense your workouts are. Always remember this saying:
"MUSCLES ARE TORN IN THE GYM, FED IN THE KITCHEN, AND GROWN IN BED."
You'll see a big difference in size, energy, and mood when the appropriate amount of sleep is acquired every night. Sleep, besides exercise, is the only true way your body can buffer out all of the fat-storing, stress hormones that get built up in the body throughout the course of the day. So do us a favour PLEAZZZZ and catch some ZZZZZZZ's.
Once you buy into this mindset.
Focusing on permanent habit/lifestyle change instead of
temporary band-aids…
You'll never look back.
Smart lifting 3-5x per week.
Controlling calorie intake for your body and goals.
Getting 25-40+ g of protein in each meal.
Training hard, but also recovering hard. Recharging your body
matters.
THE HARD TRUTH
The same goes for:
😴If you’re not sleeping well -
Spend that extra hour reading books like Why We Sleep by @drmattwalker or Sleep Smarter by @shawnmodel
😵💫Or if you’re chronically stressed -
Take that extra hour and go to therapy, deepening your meditation practice, or finding an outlet
“Health” isn’t just how much you workout
“Health” isn’t just how well you eat
📐“Health” can’t be measured by one single metric
If you train hard and still feel stuck…
Odds are you don’t need to go harder
Odds are you need to look around and see what other piece of the puzzle is missing🤘🏽
Yeah - I'm all about tracking calories - for a period of time.
Honestly, though - I would never expect 𝘢𝘯𝘺𝘰𝘯𝘦 to track calories forever (no problem if you enjoy doing it or have no problem doing it ongoing, ain't for me).
And remember - while you need to be in a calorie deficit to lose fat - you 𝘥𝘰𝘯'𝘵 need to track calories.
Calorie deficit/calorie counting are 2 completely different things.
Anyway - if you'd like to get into a deficit without counting - habits are where it's at - and the list above is a great way to get started.
Where do you struggle most? Start there, and keep it simple.
90% of my female clients struggle to get in enough protein - so we often start with habits like:
-
35 g/protein breakfast
-
35 g/protein at every meal
-
100 g/protein daily
Different habits work better for different people - and including my client in the decision-making process is vital to taking ownership of the habit.
This is based on averages across literature - it’s not gospel
Every single person progresses differently based off of:
-
Years of training experience
-
Current body composition
-
Training style & frequency
-
Calorie intake / Macro distribution
-
Genetic & hormonal profile
And. So. Much. More.
What I wanted to portray by writing this is…
It’s probably going to take a lot f** longer than you think
So if you’re focused on the end goal, you probably won’t get there
Find motivation on getting better than you were - on a daily, weekly, monthly, and yearly basis.
Not comparing yourself to anyone else’s timeline
And P.S.
This is if you’re being consistent 90%+ of the time… not if you do well during the week, and fall off every weekend☺️