25 quick changes and fixes you can make to help you achieve your Fitness and Fatloss goals in 2018.
Out – Latte – 150 Cals
In – Americano – 0 Cals
Out – Ben and Jerries – 1040 Cals
In – Nobo – 250 Cals
Out – Beer – 150 to 250 Cals
In – Soda water/Fresh Lime and Vodka/Gin – 96 Cals
Out – Walking – 100 Calories an hour
In – Resistance Training – 400 to 800 Calories per hour and continued calorie burn for up to 36 hours after
Out – Just going to the gym – Less than you would burn in a class
In – Working out in a class – 300 to 600 Cals
Out – Pay as you go gym/Classes – You burn 0 Cals thinking of going
In – Commit to something that you value and will commit to 4 days a week
Out – Medium Pizza – 500 Cals per slice (you never have just two )
In – Nandos Chicken thigh and Mushy Peas – 360 Calories
Out – Running – 200 to 400 Calories per hour
In – Circuit Training – 400 to 800 Calories per hour and continued calorie after burn for up to 36 hours after
Out – Exercising Alone – No accountability
In – Buddy training – You are less likely to let someone down
Out – Driving to the shop – 0 Calories
In – Walking to the shop – Varies but more than driving
Out – Doing things you hate
In – Doing things that make you happy (getting results)
Out – Isolation exercise (One muscle working at a time)
In – Multi Joint exercise (a few muscles working at a time that fires up your calorie burn and metabolism)
Out – Faffing when exercising
In – WORKING HARD
Out – Bringing your phone into the gym
In – Leave it behind
Out – Binging at the weekends “Because it’s the weekend”
In – Stay consistent at the weekends
Out – Looking for quick fix
In – Start something you enjoy that is proven to work, stick with it and the results will come.
Out – Being “bullied” into eating things you shouldn’t
In – Be strong, real friends, family will support you
Out – Exercising and eating healthy to impress others.
In – Doing it for yourself to be the best version of you.
Out – Beating yourself up when you eat something off plan and then an eating frenzy happens
In – Eat something not on plan, get over it and move on
Out – Feeling it’s too late for you to start an exercise regime
In – Start an exercise plan right now. You won’t look back
Out – Hating the body you see in the mirror
In – Love and invest in YOU and do something about it
Out – Stress about small things
In – Do things you enjoy and identify what causes your stress
Out – Following diets in Magazines
In – Learn about real world Nutrition
Out – Following Gym workouts from Magazines
In – Learn how to work out from a professional
Out – I’ll start tomorrow
In – Start NOW
Damian Hall
Dalkey Fitrpro
South Dublin
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APPLY FOR YOUR COMPLIMENTARY CONSULTATION WITH ONE OF OUR EXPERT TEAM
WORK ONE ON ONE WITH OUR EXPERT COACHES TO DISCOVER THE EXACT STEPS YOU SHOULD TAKE TO ACHIEVE AMAZING RESULTS