The most raw & real confession you'll hear in December from a Health & Fitness Coach haha

RING THE BELL. AS OFTEN AS YOU CAN.
Takehomes:
1. Calorie Deficit
2. Daily protein target
3. Split this up (ensuring to ring the bell)
4. Space meals out (due to refractory period - leucine needs to come back down to baseline)
5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.

Studies that explain further:
- Areta et al. (2013) - Eating protein every 3 hours optimally stimulates MPS compared to larger, less frequent meals.
- Phillips et al. (2016) - MPS has a cap, so eating above 40g per meal doesn't double the muscle growth.
- Paddon-Jones & Rasmussen (2009) - Protein intake distributed evenly across meals maximises muscle growth.
- Breen & Phillips, 2011 - For menopausal women: a higher intake of 25-30g minimum helps overcome reduced protein sensitivity.

I hope you do No. 4 hahahaha - join me with the fashion trend

Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.
Use the 'RIDE YOUR BIKE' analogy!
If you have any questions, feel free to message me on instagram! @maddison_woods_making_waves
If you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:

What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3

HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?

DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuu

I always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. 
But that doesn't mean you put a 'pause' on showing up for your health. 
You can do both.
No f**k it buttons, no 'all or nothing' behaviours, no 'I'll get back on it when i'm home'... you just need a different strategy!
If travelling & taking trips is a passion of yours, but you struggle to balance that life with prioritising your fat-loss goals - DM me!

Protein recommendations,
Protein intake for fat loss,
Challenges in meeting protein needs!

What do you think is the heaviest weight in the gym is?
It's not what you think it is...

Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.

Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one...