aw_bodycoach

aw_bodycoach Helping Personal Trainers earn more money and get better results with their clients.

12/03/2020
11/03/2020

Learn how tracking will give you vital insights into what areas of your business you need to improve

SWIPE RIGHT ——> ⠀⠀CLIENT RESULT. ⠀⠀16 week of contest preparation from start to 1 week out from her competition. ⠀⠀Durin...
24/10/2019

SWIPE RIGHT ——> ⠀

CLIENT RESULT. ⠀

16 week of contest preparation from start to 1 week out from her competition. ⠀

During the 16 weeks: ⠀

- There was ZERO formal cardio in the gym apart from walking already done during day to day activities ⠀
- Calories never dropped below an average on 2000. Current average calorie intake for Georgina is 2700.
-Her carbs have never dropped below 200grams per day and currently are nearly 400g on her high days!⠀

Everyone is different but starving yourself and doing lots of cardio won’t make you look better. Long term it’ll make almost all women (and men) look worse! ⠀

Results like this do require excellent work ethic lifting weights in the gym. ⠀

95% of my clients are general pop and not people looking to compete but I do love helping everyone achieve their goals. ⠀

If you’re struggling with achieving your body goals, send me a message. I would love to help :) ⠀

I only train 3x a week now compared to 6x a week previously but doesn’t mean you can’t maintain a decent physique, even ...
21/06/2019

I only train 3x a week now compared to 6x a week previously but doesn’t mean you can’t maintain a decent physique, even with much less training. ⠀

When you find some decent lighting, you must take a picture right? 😂⠀







@ Saarbrücken

I only train 3x a week now compared to 6x a week previously but doesn’t mean you can’t have a decent physique, even with...
21/06/2019

I only train 3x a week now compared to 6x a week previously but doesn’t mean you can’t have a decent physique, even with much less training. ⠀

When you find some decent lighting, you must take a picture right? 😂⠀







@ Saarbrücken

20/06/2019

⠀Same weight in both pictures. ⠀⠀3kg of fat loss. 3kg of muscle gain. ⠀⠀20% body fat —> 15% body fat. ⠀⠀You can definite...
12/06/2019


Same weight in both pictures. ⠀

3kg of fat loss. 3kg of muscle gain. ⠀

20% body fat —> 15% body fat. ⠀

You can definitely gain muscle and lose fat at the same time if you have the correct plan and execute it correctly!⠀

If you want to learn more, send me an email (details in bio) ⠀

⠀Understand you goal and focus on the area which is most important for you to achieve it. If you want optimal results, y...
10/06/2019


Understand you goal and focus on the area which is most important for you to achieve it. If you want optimal results, you need to cover all bases. ⠀


⠀Happiness ⠀⠀In a 75 year long study conducted at Harvard which involved blood tests, brain tests, face to face intervie...
09/06/2019


Happiness ⠀

In a 75 year long study conducted at Harvard which involved blood tests, brain tests, face to face interviews and very in depth data collecting, they found 3 factors were strongly linked to people’s happiness. ⠀

1. The quality of the relationships you have. That could be friends, family, work colleagues and of course partners ⠀
2. Having a job and hobbies that you genuinely enjoy ⠀
3. Giving back to others⠀

They found that the best predictor for people of old age and their health was the quality of their relationships, not health markers like blood pressure or cholesterol. ⠀

What they found had zero link to happiness ⠀

1. Income ⠀
2. Wealth ⠀
3. Materialistic things ⠀

Once people had enough to fulfil all their basic needs, more than that didn’t show any correlation to more happiness. ⠀

It’s funny that people chase money yet money isn’t what they’re really chasing. They’re chasing the things that money can buy that they think will make them happy but to do that they work more, stress more, spend less time with their close ones and other important relationships and often their income involves doing something they don’t genuinely enjoy. It also tends to lead to them not being in their best health or physical shape. Therefore the quest to be ‘happy’ actually is making them less happy! ⠀

Understand what is truly important to you and prioritise that. Not what everyone else is chasing or what you think you should be chasing. Because obesity is rising, depression and anxiety is rising, chronic diseases are rising. Therefore following what others are doing, by logic, is not a smart move. Take a step back and reflect :) ⠀

Spend more time with your loved ones. ⠀
Spend more time doing things you love. ⠀
Spend more time outside. ⠀
Spend more time on your health and relaxing. ⠀



07/06/2019

Barbell Row Technique. ⠀

⠀If you don’t develop habits, you’ll be relying on will power and motivation to get results and that will always filter ...
05/06/2019


If you don’t develop habits, you’ll be relying on will power and motivation to get results and that will always filter away. ⠀
You have to set your priorities clear in your mind. Understand what you want to achieve and then set habits which you know you can stick to and align with your goals. ⠀

17 habits that I personally follow every single day to get me to my goals:⠀

1. Vegetables with every main meal ⠀
2. Minimum of 3 litres of fluids (excluding caffeinated or alcoholic drinks) a day ⠀
3. Weight train 3x per week ⠀
4. Listen or read something education every day⠀
5. Write something helpful every day which I can share with clients/insta ⠀
6. Sleep a minimum of 7 hours per night ⠀
7. Have a protein source with every meal ⠀
8. Avoid takeaway food unless a special occasion ⠀
9. Start my day with a protein shake ⠀
10. Spend minimal time looking at social media unless I’m going to post ⠀
11. Have my phone on flight mode when I need to do work ⠀
12. Write a to do list for every day ⠀
13. Spend time and give back to loved ones ⠀
14. Plan regular travelling as it’s one of my main passions ⠀
15. Always be honest and do good towards others ⠀
16. Appreciate all that I have ⠀
17. Don’t complain! (Can’t stand people who complain a lot)🙈⠀

Would love to hear others daily habits. Drop me a DM to share yours and let me know if any of the 17 match yours! ⠀




⠀I don’t recommend having a load of sweeteners in your diet but in moderation they aren’t going to affect your health or...
04/06/2019


I don’t recommend having a load of sweeteners in your diet but in moderation they aren’t going to affect your health or stop you losing weight. All data which has showed negatives was in doses far far greater than normal consumption. One or two diet drinks a day or a few packets of sweetener in your drink is absolutely fine! They will do your waist line and therefore your health much better than the full sugar alternatives. ⠀



⠀⠀2 young kids. ⠀⠀Sporadic night/day shifts. ⠀⠀15 minutes preparing food per day max. ⠀⠀Good energy throughout. ⠀⠀10 wee...
04/06/2019

⠀⠀
2 young kids. ⠀⠀
Sporadic night/day shifts. ⠀⠀
15 minutes preparing food per day max. ⠀⠀
Good energy throughout. ⠀⠀
10 weeks difference. ⠀⠀
⠀⠀
What’s your excuse?? Could you be next?? ⠀⠀

Solving your fat loss issues.⠀
⠀⠀
Link in BIO with more info or send me a DM.⠀



⠀Eating your food at night won’t make you any fatter than eating the same food during the day. ⠀⠀⠀                      ...
02/06/2019


Eating your food at night won’t make you any fatter than eating the same food during the day. ⠀


Does Sugar make you fat??⠀As you can see, from 2000 onwards sugar intake is decreasing while obesity is still on the ris...
31/05/2019

Does Sugar make you fat??

As you can see, from 2000 onwards sugar intake is decreasing while obesity is still on the rise. Obesity correlates closely to calorie intake. ⠀

It highlights that excess calorie intake compared to your calorie expenditure is the main driver for gaining body fat, not sugar/gluten/dairy/carbs/saturated fat/eating at night etc ......⠀

31/05/2019

Lying Leg Raises.

⠀And it’s no wonder people are less happy, way more stressed and depression is on the rise. It’s actually crazy when you...
29/05/2019


And it’s no wonder people are less happy, way more stressed and depression is on the rise. It’s actually crazy when you think about it......⠀


⠀Don’t neglect sleep. It is just as important as training and nutrition! ⠀⠀A study compared two groups on a fat loss die...
29/05/2019


Don’t neglect sleep. It is just as important as training and nutrition! ⠀

A study compared two groups on a fat loss diet: one sleeping 5.5 hours a night and the other sleeping 8 hours a night. ⠀

The group sleeping 5.5 hours a night loss less than half the fat of the group sleeping 8 hours a night and lost over double the amount of lean mass (muscle)! ⠀

⠀When your dog is so excited to see you that your shirt looks like this 😂🐶  ⠀⠀                                          ...
28/05/2019


When your dog is so excited to see you that your shirt looks like this 😂🐶 ⠀

⠀Walking into a gym where everybody seems to be better built, better looking, and really know what they’re doing is inti...
27/05/2019


Walking into a gym where everybody seems to be better built, better looking, and really know what they’re doing is intimidating. ⠀

Here’s the good news: they’re not looking at you and thinking about you anywhere near as much as you are – it’d be impossible!⠀

I used to feel the same going into a gym. The best thing I did was ask for help. I got shown what to do and how to lift and little by little as I got better, the busy head quietened down. But here’s the thing: you have to get on with it to beat it. ⠀

Over time as I turned up, I got a nodding acquaintance with the big guys and it turned out that they were decent blokes, and guess what – were only encouraging to me. A far cry from the narrative in my head. ⠀

So if your head’s doing a number on you, ignore it. Turn up. If you need help, ask. And if you hit the numbers and do the work, you’ll emerge fractionally better, and over time that adds up a whole lot and drives improvement. ⠀

Stuart Mac
Coach



⠀If your goal is fat loss, you will need to be in a calorie deficit (consuming less calories than you burn). This is ver...
24/05/2019


If your goal is fat loss, you will need to be in a calorie deficit (consuming less calories than you burn). This is very simple in theory but can be much more difficult in practice. ⠀

Key to success here is minimizing hunger and maximizing energy. If you don’t feel hungry and have good energy, you’ll have no reason to go over your calorie target. This means that your focus should be strongly on selecting foods which are going to keep you full and reduce hunger.⠀

Below I have made a list of some of the best foods to improve satiety per calorie and also some foods which typically cause large hunger spikes. Your diet should consist as much as possible from foods on the Very Good list and on the other end of the scale, foods in the poor category should be avoided or massively minimized.⠀

To maximize your chance of success, the highest % of your diet should be from very good and good food sources. The ratings are based on my general experiences with clients and are satiety per calorie ratings.⠀

Satiating ratings:⠀

Very Good: Any vegetables (non-starchy), Casein and whey protein, Greek or high protein yogurt, Lean meat (Chicken, Turkey), Berries, Salad items (excluding dressing), Coffee and Tea (with/without almond milk/stevia), Water, Quark and cottage cheese⠀


Good: Lean beef, Fish, Potato, Sweet potato (plus sweet potato mash), Most fruits (Excluding banana), Low calorie/Diet drinks, Eggs, Rice Cakes, Ketchup, Mustard, Most herbs⠀


Average: Banana, Oats, Rice, Nuts, Avocado, Whole grains, Popcorn, Bread, Pasta, Cheese⠀


Poor: Cereals (not whole grains or oats), Sweets, Chocolate, Pizza, Burgers, Chips, Most takeaways (Chinese, Indian etc), Crisps⠀


The foods with highest satiety also tend to have the highest nutrient density which would make them best for aiding energy and general wellbeing! ⠀


⠀If your goal is fat loss, you will need to be in a calorie deficit (consuming less calories than you burn). This is ver...
24/05/2019


If your goal is fat loss, you will need to be in a calorie deficit (consuming less calories than you burn). This is very simple in theory but can be much more difficult in practice. ⠀

Key to success here is minimizing hunger and maximizing energy. If you don’t feel hungry and have good energy, you’ll have no reason to go over your calorie target. This means that your focus should be strongly on selecting foods which are going to keep you full and reduce hunger.⠀

Below I have made a list of some of the best foods to improve satiety per calorie and also some foods which typically cause large hunger spikes. Your diet should consist as much as possible from foods on the Very Good list and on the other end of the scale, foods in the poor category should be avoided or massively minimized.⠀

To maximize your chance of success, the highest % of your diet should be from very good and good food sources. The ratings are based on my general experiences with clients and are satiety per calorie ratings.⠀

Satiating ratings:⠀

Very Good: Any vegetables (non-starchy), Casein and whey protein, Greek or high protein yogurt, Lean meat (Chicken, Turkey), Berries, Salad items (excluding dressing), Coffee and Tea (with/without almond milk/stevia), Water, Quark and cottage cheese⠀

Good: Lean beef, Fish, Potato, Sweet potato (plus sweet potato mash), Most fruits (Excluding banana), Low calorie/Diet drinks, Eggs, Rice Cakes, Ketchup, Mustard, Most herbs⠀

Average: Banana, Oats, Rice, Nuts, Avocado, Whole grains, Popcorn, Bread, Pasta, Cheese,⠀

Poor: Cereals (not whole grains or oats), Sweets, Chocolate, Pizza, Burgers, Chips, Most takeaways (Chinese, Indian etc), Crisps⠀

The foods with highest satiety also tend to have the highest nutrient density which would make them best for aiding energy and general wellbeing! ⠀


⠀Another happy client with insane results!! With summer fast approaching, it’s a busy time with so many clients leaning ...
23/05/2019


Another happy client with insane results!! With summer fast approaching, it’s a busy time with so many clients leaning down. ⠀

A change to the pricing structure has made it a lot more affordable to work with me 1-1. ⠀

If you’re interested in transforming your body over the next few months, with fully customised plans and my unlimited support and accountability to get you to your goal, click the link in my bio. ⠀

You could be the next amazing transformation! ⠀


⠀Just a calorie and macro target won’t work unless someone is also educated on food choices and how to construct their d...
22/05/2019


Just a calorie and macro target won’t work unless someone is also educated on food choices and how to construct their diet towards their goals. ⠀

This is the reason why a number of people can get in great shape without tracking calories. Because they have already developed a great understanding of food groups, food quality, eating to improve satiety and not having any nutritional deficiencies. ⠀

I’ve personally dieted down to photo shoot lean without tracking a single gram. Tracking food intake is a great tool and a starting point I always opt for but on its own, it’s not the full solution. ⠀

⠀How to drink and still look great ⠀⠀It is absolutely possible to drink alcohol and still stay in great shape. Follow th...
21/05/2019


How to drink and still look great ⠀

It is absolutely possible to drink alcohol and still stay in great shape. Follow these steps to avoid letting alcohol ruin your fat loss and muscle gain! ⠀

1: Limit high fat food intake when you’re drinking. Not only can alcohol stimulate appetite but it also reduces self control and your ability to make good decisions. This means it’s very easy to find yourself eating something you usually wouldn’t on a night out. ⠀

To add to this, because of how alcohol is prioritised in metabolism, it means that any food intake, especially dietary fat is so easily stored as body fat. It is therefore strongly advised to have a low fat intake on the day of drinking. ⠀

2: Alcohol also reduces protein synthesis and testosterone so if your goal is gaining muscle, it’s advised to have a higher protein intake on the day of drinking in order to mitigate its effects. ⠀

3: If the goal of drinking is to reduce inhibition and have a great time and your goal is fat loss, it makes complete sense to have a small fasting window before you start drinking as this will mean you can get the same drunk effects without the need to drink as much alcohol as if you had eaten. This then can reduce some of the negative effects alcohol has on your waist line and will also reduce your calorie intake for the day noticeably, again having great benefits for your waist line. ⠀

4: Aim to drink more spirits (70-100kcal/drink) which are lower in calories than wine (125kcal/glass) or beer (200kcal/pint) which have a higher calorie total. Some cocktails as well can be pretty high (over 200kcal per drink). Use lower calorie mixers with the spirits to avoid the calories spiking massively e.g diet drinks etc ⠀

5: Have food prepared that you can eat after a night out drinking. As previously mentioned, alcohol can stimulate appetite and reduce self control so having healthy food prepared which fits in with your goals makes it much more likely for you to stay on track. When you get home, are starving and want something quick, you’ll less likely to pick a poor option if it’s not there to begin with! ⠀

How to drink and still look great It is absolutely possible to drink alcohol and still stay in great shape. Follow these...
21/05/2019

How to drink and still look great

It is absolutely possible to drink alcohol and still stay in great shape. Follow these steps to avoid letting alcohol ruin your fat loss and muscle gain!

1: Limit high fat food intake when you’re drinking. Not only can alcohol stimulate appetite but it also reduces self control and your ability to make good decisions. This means it’s very easy to find yourself eating something you usually wouldn’t on a night out.

To add to this, because of how alcohol is prioritised in metabolism, it means that any food intake, especially dietary fat is so easily stored as body fat. It is therefore strongly advised to have a low fat intake on the day of drinking.

2: Alcohol also reduces protein synthesis and testosterone so if your goal is gaining muscle, it’s advised to have a higher protein intake on the day of drinking in order to mitigate its effects.

3: If the goal of drinking is to reduce inhibition and have a great time and your goal is fat loss, it makes complete sense to have a small fasting window before you start drinking as this will mean you can get the same drunk effects without the need to drink as much alcohol as if you had eaten. This then can reduce some of the negative effects alcohol has on your waist line and will also reduce your calorie intake for the day noticeably, again having great benefits for your waist line.

4: Aim to drink more spirits (70-100kcal/drink) which are lower in calories than wine (125kcal/glass) or beer (200kcal/pint) which have a higher calorie total. Some cocktails as well can be pretty high (over 200kcal per drink). Use lower calorie mixers with the spirits to avoid the calories spiking massively e.g diet drinks etc

5: Have food prepared that you can eat after a night out drinking. As previously mentioned, alcohol can stimulate appetite and reduce self control so having healthy food prepared which fits in with your goals makes it much more likely for you to stay on track. When you get home, are starving and want something quick, you’ll less likely to pick a poor option if it’s not there to begin with!

⠀2 young kids. ⠀47 years old. ⠀⠀10 weeks apart.⠀⠀Carbs in every meal.⠀No cardio.⠀⠀⠀For more info on coaching click link ...
19/05/2019


2 young kids. ⠀
47 years old. ⠀⠀
10 weeks apart.⠀⠀
Carbs in every meal.⠀
No cardio.⠀
⠀⠀
For more info on coaching click link in BIO⠀⠀⠀
⠀⠀⠀
⠀⠀⠀

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