My face about this upcoming week! 😌
•Last week of work before Christmas holidays & our beeeautiful friends coming to visit! @hayleyk90 @jd.unitedcustoms
• My teams free behind the scenes group looking into what it’s like to be in my online fitness challenge & accountability group!💪🏼 Free workouts, Nutrition Tips & Tricks, recipes & more. Comment your fave emoji if you want in on that free behind the scenes group! 🙋🏻♀️
• Shaun’s 30th birthday. My favourite human gets to be celebrated even though I celebrate him everyday ♥️ I can’t wait to spend quality time with him as we go into #christmas
Bring on the next week! 😌♥️
“Your life is not defined by circumstances
Your life is not defined by what does or does not happen to you
It is defined by how you react to what happens to you.
How you choose to react to the circumstances and events that arrive in your life.
It’s helpful to remember challenges are just tests. Hard times are test and character builders.
Never lose your spirit, because it is in our greatest challenges that our greatest strength is formed. That is when our character shines, right after the storm.
What’s really important is who you become through all of life’s challenges.
What you make and accumulate will never be a match for who you are and how much happiness you bring to this world
Don’t ever forget that.
You are a miracle. This world is a blessing. Life is a miracle.
Life is really what you make it.” 💯
Metabolism is a word thrown around a lot. Total calories burned = metabolism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The most common ways I hear metabolism used are: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️“I have a slow metabolism, so I can’t lose weight” .
➡️“I have a fast metabolism I struggle to gain weight”
➡️“I have ruined my metabolism” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whilst there are medical conditions that can affect metabolic activity for 99% of people those are not applicable. ⠀
Fat loss is (almost) entirely impacted by the cals in vs. cals out equation. If you aren’t in a deficit, fat will not be lost. If you aren’t consistent with a deficit then fat loss won’t be either. .
Your metabolism isnt ruined, you're not losing wieght bc 1) there is no deficit, or 2) metabolic adaptation means your energy expenditure has changed. You are not losing weight because you are not in a deficit, if you think you are and are not losing fat… then you’re not🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is metabolism?🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The number of calories burned at rest, just surviving. (Adding muscle doesn’t increase your metabolism much, roughly 5-6 calories per ib of muscle). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories burned by digesting foods. Protein is the most thermogenic macro (one of the reasons a high protein diet is recommended when it comes to fat loss). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You burn a lot less calories in a workout than you think. This is the main area of focus when it comes to fat loss, but it shouldn’t be; it's only a small % of your total calories burned. .
The easiest way to burn more calories. Any movement made outside of exercise e.g. going for walks, standing up conscious movement such as going for walks, standing up, carrying things.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Non-exercise physical activity. Fidgeting, involuntary and unconscious movement, eg. Clicking your pen, tapping your foot.
I hope this helps to clear up the confusion around what metabolism actually is&how it affects your goals💙