Build your health and fitness on solid foundations! You need to start getting fitter and healthier… TODAY! You want to make some changes that will help you get closer to your goals, RIGHT NOW! First, you need to set solid foundations. These foundations will be daily habits that keep you on track and help you with your goals. I will tell you three things that I recommend all my clients do when they first begin their journey with me. Now, not every single person needs to implement these ideas. Still, they are a great foundation to put into place, initially enabling you to begin your healthier l ..read more

Motivation, sometimes you have it, sometimes you don’t. When it comes to health and fitness, we have all gone through high and low motivation periods. Motivation comes from all sorts of sources, something you have read, watched, or heard, or self-motivation, wanting to hit your goals. Maybe a new workout programme motivates you, joining a new gym, or a future event like a wedding or holiday. The list goes on. Specific goals and targets can light a fire inside and get you going. Others? Well, they don’t have the same effect. But, What happens when motivation runs dry? The spark is gone, The fi ..read more

Most people have experienced the cycle of weight loss and weight gain. The hardest part can be maintaining long term weight loss. Long-term weight loss maintenance studies do not always make for positive reading. Approximately 10-20% of subjects are able to maintain a weight loss of at least 5% after 5 years. The findings of other research also suggests a less positive outcome; five years after completing structured weight loss programs, people only maintain a 3% weight loss. Key Steps To Improving Adherence Satiety Improves Adherence: Characteristics of a High Satiety Diet include the follo ..read more

Do you have to live in a calorie deficit for optimal fat loss results ? https://www.wellmanfitness.net/wp-content/uploads/2023/03/Black-Green-Illustrated-Battery-Countdown-Coming-Soon-Instagram-Post.mp4 The answer is no, if you want to achieve long term results. Its a case of the tortoise winning the race. The problem is that people want instant results and are willing to try anything, which can lead to ❌Poor adherence ❌Non sustainable results ❌Increased Hunger ❌Low energy ❌Poor relationship with food This is not to say a large calorie deficit is not beneficial, it absolutely can be, when used ..read more

We all love a holiday but very often we come home feeling bloated and out of shape. The irony is that we often need a holiday after a holiday to detox and rejuvenate without the temptations of the food we don’t normally eat and the drinks we don’t normally drink. However, there is a way of finding a balance – enjoying your holiday and feeling like you’ve relaxed and let your hair down without totally obliterating your diet. Here are some tips: Breakfast Make breakfast a non-negotiable healthy choice so you’re starting the day on the right foot. Eggs often make a protein packed and filling sta ..read more

SHOULD YOU TRACK YOUR FOOD RAW OR COOKED ? ⁣⁣⁣ ⁣Simple answer, it doesn’t matter as long as you are consistent with the method you choose. However tracking your food raw seems to always be more accurate.⁣ ⁣ How you track your food intake can make an important difference to your daily energy intake (the ⬆️ your daily calorie target, the more room for room for error)⁣ ⁣⁣⁣ Few things to be mindful of:⁣⁣⁣ ⁣⁣⁣⁣⁣ ??Unless stated otherwise, nutrition labels are based on RAW weight⁣⁣⁣⁣⁣ ⁣??Different cooking methods affect the weight of the end product.⁣ (DRY vs WET COOKING)⁣ ⁣⁣⁣⁣⁣??The moisture conten ..read more

?NUTRITION IS PARAMOUNT!? ​ Quite simply you can’t “make up for” poor choices when it comes to nutrition. It is far easier to cut 400 calories from your day through a few light switches & portion control than trying to counteract excessive food consumption with exercise. In the health & fitness industry cardio is usually a go-to when embarking on a transformation journey. A lot of people believe it’s the golden rule for fat loss, filling their gym sessions with more cardio, avoiding weights in fear of getting ‘too big’, using cardio to lessen the damage after a binge or blowout to coun ..read more

1. Be consistent with NEAT (Non Exercise Activity Thermogenesis). When you’re in a calorie deficit, your body will do everything it can to conserve energy, including making you move less. To reduce the risk of this happening, track your steps and set yourself a goal. 10,000 steps is a good starting place. Then increase it when you hit a plateau. It’s not always about eating less. 2. Consuming a high protein diet alongside a resistance training programme. A high protein diet will help keep hold of your hard earned muscle and help to keep you full when you’re in a calorie deficit. As a rough gui ..read more

Are you obsessed with your calories and macros?

 Tracking them every day and making sure you hit them 100%
 ? * How often do you hit them 100% and do you get anxiety when there’s some left over or if you’re slightly over? * Or have you tried to track in the past and just found it very stressful trying to balance everything? Then this email is for you. It’s important to be mindful of calorie intake. But not at the expense of the other things that also matter ?Workout quality and enjoyment ?Happiness in life ?Enjoying food Obsessing over exactly hitting your macros and calories every day is set ..read more

Life is all about balance ⁣ The majority of people tend to adopt this all or nothing approach, this is the reason why people tend yo-yo diet because what they’re doing is not sustainable⁣ If you have one of the following approaches to reaching your goals: ⁣ – Cut out carbs⁣ – Cut out sugar⁣ – Binge at the weekends⁣ – Avoid social events because it will ruin your diet ⁣ ⁣ You need to ask yourself:⁣ – Is this realistic? ⁣ – Will you get the results you want?⁣ – Will you be able to keep those results you work hard for?⁣ ⁣ If the answer is no, then you need a new approach, one that allows you to l ..read more