How long do you need to be in a surplus to build muscle? 
Can you do it while losing body fat?
& How should you train & push yourself more.
Getting over the guilt of skipping a workout.
& other questions from this week's check-ins. 

Enjoy! 

Today I talk through some amazing questions from this week's check-ins.
How does the fear of failing hold you back & how can you start to work on weight maintenance this time around?
How to change your focus of "I will be happy when" & letting the scales dictate how you feel.
Improving your body image to support you in feeling happier and achieving your goals. 
There are a couple of things to try so grab a pen and paper.....

Why do diets fail and why can maintaining fat loss be tough? Only 20% of people maintain fat loss after 5 years, my aim is to support you in not being one of those people. 

This episode is to inspire you and empower you to understand why dieting could be tough, why you might have spend years yo-yo dieting and how to start to move forwards and understand those barriers so you can overcome them.

Dieting does not need to be hard and at the right time with the right support it can be made smooth, maybe some of these topics will help you to be honest with yourself & understand your struggles more so you can move forwards and do the work you need to for success. 

I talk about 
- Adherence 
- Mindset 
-Diet breaks 
- Some of the physiological changes that happen when dieting

Enjoy, share, post questions.

You have probably heard "track your macros" flying around but what are they, why do we need them, how do we find them.

We will dig into these individually in later podcasts but this is a very, VERY brief overview and to give you a little understanding and confidence in planning your food. 

Enjoy 

PS at minute 16 I talk about a ton of tuna being rough Roughly 30g protein which will equate to roughly 120 calories

I say a slice of bread could be roughly 27g protein but I meant to say carbs, though bread will give you a small amount of protein and can be paired with other incomplete proteins it is predominantly a carb.  

At the end I work out this persons protein at 0.8g per KG and I know I recommend  more, this RDA is slightly below what we tend to recommend for people who have goals of  fat loss/
maintaining/ building muscle & or are in an ageing population. 

Here I cover energy balance, what does that even mean. 
What does it mean to be in a calorie deficit, maintenance or surplus. 
How does our body use calories each day.
Is it useful to use exercise solely to lose body fat.
Fit bits..... how to use them.
1:1 clients also have access to energy balance slide presentation which provides a visual and a more detailed talk through within your resource folder.