Not gonna lie. Very proud of my workout tonight! 🤗 Especially considering my energy levels lately. I think the difference tonight was having a @theproteinworks shake an hour before my workout. I seemed to have tons of energy and a motivation I haven't felt in a while.
Also set a new #personalbest for calories burned and workout time. 😊 Feeling so much better today than yesterday and definitely got that post exercise buzz tonight! 900+ calories burned 🤗 the only thing that stopped me from reaching the 1,000 mark was that the gym was closing. 🙄 I will get there one day.
It's helped me so much mentally to get back into the gym and have a really good workout and time for myself which I really needed after a stressful week. Exercise is so therapeutic, never thought I'd say that. I really thought that people were exaggerating and basically lying when they said it makes you feel good but wow it really does. ☺️
Exercise doesn't have to be a chore, all you need to do it change your mentality towards it, don't think of it as a necessary evil but a tool to help you physically and mentally to be a better you.
That doesn't mean it's not hard work, it means that it will be worth it when you see and feel the results. 😊
IS A CALORIE A CALORIE? ⠀
Yes, if 1600kcal is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀
However foods offer us more than just calories. Traditionally 'healthy foods' tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀
Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀
FINDING YOUR BALANCE: ⠀
Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀
Filling foods ✅
High protein ✅
Fruit and veg ✅
Oily fish/fats ✅
Foods you enjoy ✅
A way of eating you can sustain ✅ ⠀
This may mean swapping in a 250kcal chocolate bar in place of yogurt and fruit. In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier - but slightly happier! Choose the diet that helps you maintain a calorie deficit for the length of time required to lose weight, happily and healthily.
3 weeks of being in the gym 4-5 days a week and ensure I eat a well balanced diet is definitely making me feel more positive.
I’m a long way off of being ‘comfortable’ and confident but with hard work and determination I’ll get there 🙌🏽🙌🏽
The difference between try and triumph is a little ‘umph’. -
Never give up on your goals, even when things get tough. During your darkest hours, know that the universe is testing you, asking, "How bad do you want it??". You want it BAD! So, prove it! Grit your teeth and GO FOR IT! -
Never give up! You've got this! I believe in you, now it's your turn. -
Love and blessings to you all.
😤😤PUSHING w/ a little pulling!!!🤜🤛
Need to work on the bottom 1/3 of my bench so we added more pause-rep volume to today’s workout. *********************
Understanding where you are struggling with your lifts and what exercises to do to improve that aspect is key 🔑 to improvement!!!
BB Bench 1 set of 245/1
BB Bench 2 set of 230/2
BB Bench Press w/3 count pause 5 sets of 195/3
DB Flye 3 sets of 55/6
Dips 3 sets of 10
Payoff Press 3 sets of Blue/10
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I've been a supporter of my local Nutrishop for a long time for supplements as well as the FREE Inbody Analysis machine that gives you a printout of everything you want to know (and sometimes don't want to know) about your body.
This week I started a Detoxin to hopefully help my body get back in the game. So far so good. It's a one time thing...once the bottle is done...good to go.
One of the reasons I love going in there is that first off, the owners are great Christian people, they never make you feel uneducated and never over recommend a bunch of stuff you don't need. My type of people!
I'll be back to give you a Detoxin update as I continue through this bottle.
First leg session since the holiday and trying out some of the new equipment.
- 5x5 Squats
- Sled pushes increasing the weight each full length (not the best footwear ..my shoes kept slipping off my feet 😂) - walking lunges with a pulse x4 Sets
For the Last set i increased the pulse by one on each step I took (1 pulse/2 pulses/3 pulses etc)
- leg press 10 reps SS with explosive lunges 10 each leg x4 Sets
- Reverse sled squat walks x4 Sets
My focus with my training now is to get stronger with all my lifts. For quite some time I've just been thinking about how before I could lift heavier on pretty much every exercise, So it's time to switch it around.. No more flashbacks it's time to get stronger.
So as from next week it's back to strength training 💪🏼
If you want to get:
Lose Body Fat/Lose Weight
Tone Up or simply get in shape
Then get in touch for 1 To 1 Personal Training sessions - Suitable for everyone no matter what level you're at !!
📩 DM or email firstname.lastname@example.org
Look at some of these transformations!! It’s amazing what hard work can do in 80 days! Balanced nutrition along with exercise can change your life!!! 💪🏻🥦 There’s no magic pill that can do this, it’s sweat and hard work, but it’s so worth it!! Who doesn’t want confidence? Not have an aching body? Be able to get on the floor with your kids or grandkids?
Shoot me a message or drop an emoji below if you want info on getting these results for yourself!🔥👇👇