𝐓𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬

Every day for 365 days, I weighed myself

It was a personal challenge for me to stay super accountable but it came with so many disempowering emotions 

Before I was educated on tracking my macros, I would obsess with the number on the scale 

😔I would feel healthy but disappointed 

😔I would have so much energy but uninspired 

😔I would look so much leaner in the mirror but had a doubt 

Why?

I didn’t understand the science of how energy balance worked and every time I weighed myself, it was a roller coaster ride!

Some days up, some days down 🌊 

I would eat super clean but the weight would go up!

😤Enough was enough, I needed the change

💵 I invested in learning nutrition, energy balance, correct resistance training principles and now I never have to worry about that the weight on the scale ever again ( I still weigh myself to stay accountable to my coach )

The only numbers that matter are the ones I track 😁

Regulate the following 3 

Sleep - If you’re not getting quality sleep, this plays a huge role in cravings the next day. Your body is always looking for more energy, our body is only recovering while we’re sleeping.

Increase protein intake

Create better habits such as meal prep, doing daily walks, and hitting all your training sessions

Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source

In this podcast, I tell you exactly which type of protein sources to have to get the body of your dreams

It’s not easy moving to a place where you don’t know anyone and you’re trying to have a fresh start in life

The first week was amazing and although I was fortunate to have all the freedom in the world, I suddenly started to miss my friends and family

Thoughts like 

Maybe it was a mistake to move?

Maybe I don’t have what it takes to live life to the fullest?

Maybe the lockdown has forced me to become introverted and it’s hard for me to make new friends?

I went to ask for help and spoke to a friend who said to me

“Pat, you’re overthinking everything, get out and have some fun, when’s the last time you weren’t working or thinking about work?”

She was right, I have been neglecting myself and I was trying to be Mr Perfect Online PT again

I took what she said onboard I decided to do 3 things that would make me feel better about myself

1. Have fun this weekend and stop judging yourself
2. Catch up with the people who I had some brief conversations with since I moved here
3. Do not feel guilty for partying 

The weekend has passed and I did all 3 and I feel freaking amazing & pumped for the week ahead!

What I learned

1. Feeling embarrassed

1. On the other side of fear is nothing

1. Trusting your coach

Today I will be talking about How Fitness Changed My Life!

I started working out when I was 64kgs and I was struggling with body image insecurities and so I decided it was time to make a change. 

Body image issues were leading me to social anxiety and a fear of being outside. I went through this for years and it really fked me up.

Fitness for me helped me strengthen my inner confidence and also help me connect with people better because I stopped getting judged about how skinny I was which was an amazing feeling and still is.

It was hard at first, I was doing stupid ass bicep workouts in my room and although I felt good, my body looked the same. 

I didn’t REALLY start seeing changes until I hired my first coach and SHE tore me apart and my program a new asshole

3 things to avoid so you can look good for this upcoming summer

1. Freedom day doesn’t give you the license to…. BINGE
2. HEAVY carbs while eating out
3. Booze…. Let's talk about alcohol…

There are only two options you ever have when it comes to giving up on your goals

1. You give up and you know where that will take you!
2. You keep going and you don’t know where it will take you

Are you willing to step into the best version of yourself?

You only get there by stepping into the unknown...

I  want to tell you 3 lessons I’ve learned this week that my coach told me

1. 3 days of weight fluctuation isn’t a great deal of data to make any unnecessary changes

2. Sleep and stress will impact your waistline. Cortisol affects fat distribution by causing fat to be stored centrally—around the organs. Cortisol exposure can increase visceral fat

3. We’ll make SMALL changes not BIG changes

When I stop coaching myself and just shut up and listen, my cortisol decreases tremendously 

I just remember how I felt after taking on this advice

I felt, calm and cool about my fat loss journey

𝟓𝐤𝐠𝐬 𝐝𝐨𝐰𝐧 𝐢𝐧 𝟓 𝐰𝐞𝐞𝐤𝐬 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐞𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐜𝐚𝐫𝐛𝐬 𝐧𝐨𝐭 𝐥𝐞𝐬𝐬!

When @jacksonnirta first came to me, he was struggling with the two result killers

Lockdown blues

Motivation to eat healthier

We actually use to work at Maccas together and now we’re transforming his body, how ironic

In his own words….

“In 3 months pat, I want to Lose 3-5 kilos, potentially more, and maintain it over the next year and longer”

We actually did it in less! 5 weeks and he's already at his goal weight!