an online Instagram web viewer
  • rypcoaching
    Reach Your Potential Coaching
    @rypcoaching

Images by rypcoaching

I will change your life.
-
I’m serious.
-
It’s my job to change lives.
-
To transform bodies.
-
To help people overcome barriers that they have with regards to food and exercise.
-
Maybe you want to feel more confident.
-
Maybe you want to fit into clothes that you haven’t been able to in a while.
-
Maybe you want to show everyone that you can achieve an amazing body.
-
I can help you get there.
-
Don’t wait to get in touch.
-
I’ve already started taking bookings for January.
-
I don’t want you to miss your chance at getting the body of your dreams.
-
Shoot me a direct message and we’ll have a chat.
-
#reachyourpotential -
#irishfitfam  #fitness #wellness  #fatloss #ukfitfam #nutrition #weightlossjourney #gym #irishfitness #fitfam #dieting #results #fatlossjourney #fit #weightloss #motivation #healthyeating #healthandwellness #wellbeing  #goals #bodytransformation #transformation
I will change your life. - I’m serious. - It’s my job to change lives. - To transform bodies. - To help people overcome barriers that they have with regards to food and exercise. - Maybe you want to feel more confident. - Maybe you want to fit into clothes that you haven’t been able to in a while. - Maybe you want to show everyone that you can achieve an amazing body. - I can help you get there. - Don’t wait to get in touch. - I’ve already started taking bookings for January. - I don’t want you to miss your chance at getting the body of your dreams. - Shoot me a direct message and we’ll have a chat. - #reachyourpotential  - #irishfitfam  #fitness  #wellness  #fatloss  #ukfitfam  #nutrition  #weightlossjourney  #gym  #irishfitness  #fitfam  #dieting  #results  #fatlossjourney  #fit  #weightloss  #motivation  #healthyeating  #healthandwellness  #wellbeing  #goals  #bodytransformation  #transformation 
There's two sides to the fat loss coin.⠀
-⠀
On one side you can reduce the amount of calories that you are consuming through food.⠀
-⠀
The other increases the amount of calories you are burning through being alive, moving, jumping, dancing and other things that humans do.⠀
-⠀
When a client comes to me looking to lose fat, I will manipulate both variables as that usually gets the best result.⠀
-⠀
Now, sometimes I have clients that can't/won't exercise or move more, so that means that it's only reducing calories going in for them.⠀
-⠀
Equally, I have had clients in the past that don't want to change their diet too much, so they are going to be expending more energy to lose fat.⠀
-⠀
If you don't want to change the volume of food you are eating, or potentially eat more food to lose fat, then you are going to need to move those feet.⠀
-⠀
Hitting between 5-10k steps every day should be a goal for you.⠀
-⠀
As should regular exercise (A mix of resistance training and cardio is best).⠀
-⠀
My advice is to look at both energy coming in and energy coming out if you are looking to lose fat, as manipulating both aspects will 9 times out of 10 get the best results.⠀
-⠀
But that's just from my vast experience of dealing with a multitude of clients and goals.⠀
-⠀
By the way, if you are interested in hopping on board with me, you can apply for coaching via the link in my bio, or by shooting me a direct message.⠀
-⠀
Have a good one.⠀
-⠀
#reachyourpotential
There's two sides to the fat loss coin.⠀ -⠀ On one side you can reduce the amount of calories that you are consuming through food.⠀ -⠀ The other increases the amount of calories you are burning through being alive, moving, jumping, dancing and other things that humans do.⠀ -⠀ When a client comes to me looking to lose fat, I will manipulate both variables as that usually gets the best result.⠀ -⠀ Now, sometimes I have clients that can't/won't exercise or move more, so that means that it's only reducing calories going in for them.⠀ -⠀ Equally, I have had clients in the past that don't want to change their diet too much, so they are going to be expending more energy to lose fat.⠀ -⠀ If you don't want to change the volume of food you are eating, or potentially eat more food to lose fat, then you are going to need to move those feet.⠀ -⠀ Hitting between 5-10k steps every day should be a goal for you.⠀ -⠀ As should regular exercise (A mix of resistance training and cardio is best).⠀ -⠀ My advice is to look at both energy coming in and energy coming out if you are looking to lose fat, as manipulating both aspects will 9 times out of 10 get the best results.⠀ -⠀ But that's just from my vast experience of dealing with a multitude of clients and goals.⠀ -⠀ By the way, if you are interested in hopping on board with me, you can apply for coaching via the link in my bio, or by shooting me a direct message.⠀ -⠀ Have a good one.⠀ -⠀ #reachyourpotential 
You’ve no doubt got a picture in your head of a successful future.
-
A future where you’ve achieved that killer body.
-
A future where you can turn heads on the beach.
-
A future where you can finally fit into THAT dress.
-
So use it.
-
Use it as fuel to drive you towards your goal.
-
Because there will be days where you couldn’t be arsed.
-
On those days you need to remember why you’re doing what you’re doing.
-
Keep that image at the top of your mind.
-
#reachyourpotential
You’ve no doubt got a picture in your head of a successful future. - A future where you’ve achieved that killer body. - A future where you can turn heads on the beach. - A future where you can finally fit into THAT dress. - So use it. - Use it as fuel to drive you towards your goal. - Because there will be days where you couldn’t be arsed. - On those days you need to remember why you’re doing what you’re doing. - Keep that image at the top of your mind. - #reachyourpotential 
There's something I've learned over years of buying stuff.⠀
-⠀
You get what you pay for.⠀
-⠀
Phone chargers are a great example of this.⠀
-⠀
I used to buy €2 phone chargers on ebay.⠀
-⠀
If they worked at all, that would be a win.⠀
-⠀
But even the ones that did work charged my phone really slowly and eventually stopped working.⠀
-⠀
I actually believe that using shitty chargers causes more harm than good to your phone.⠀
-⠀
About 10 months ago, I decided to buy a phone charger at €25, with a sturdy steel casing and a Kevlar encased cable.⠀
-⠀
I still have it today and it works great.⠀
-⠀
If I had just bought a good phone charger from the get-go, I would have saved myself a lot of stress, and money too.⠀
-⠀
When it comes to building an amazing body and optimal health, you can bet that it's the exact same.⠀
-⠀
Sure, you could buy a super cheap diet plan/program.⠀
-⠀
But more often than not, that plan either won't work or it will be a short-lived experience.⠀
-⠀
In some cases, it may even do more harm than good.⠀
-⠀
Instead, invest in something that works.⠀
-⠀
My coaching service get's results. Not just in the short-term, but results that you will be able to maintain and carry with you into the future, so you never have to buy a program ever again.⠀
-⠀
Premium service, Premium Results.⠀
-
Shoot me a DM or click the link in my bio to apply for coaching.
-
#reachyourpotential
There's something I've learned over years of buying stuff.⠀ -⠀ You get what you pay for.⠀ -⠀ Phone chargers are a great example of this.⠀ -⠀ I used to buy €2 phone chargers on ebay.⠀ -⠀ If they worked at all, that would be a win.⠀ -⠀ But even the ones that did work charged my phone really slowly and eventually stopped working.⠀ -⠀ I actually believe that using shitty chargers causes more harm than good to your phone.⠀ -⠀ About 10 months ago, I decided to buy a phone charger at €25, with a sturdy steel casing and a Kevlar encased cable.⠀ -⠀ I still have it today and it works great.⠀ -⠀ If I had just bought a good phone charger from the get-go, I would have saved myself a lot of stress, and money too.⠀ -⠀ When it comes to building an amazing body and optimal health, you can bet that it's the exact same.⠀ -⠀ Sure, you could buy a super cheap diet plan/program.⠀ -⠀ But more often than not, that plan either won't work or it will be a short-lived experience.⠀ -⠀ In some cases, it may even do more harm than good.⠀ -⠀ Instead, invest in something that works.⠀ -⠀ My coaching service get's results. Not just in the short-term, but results that you will be able to maintain and carry with you into the future, so you never have to buy a program ever again.⠀ -⠀ Premium service, Premium Results.⠀ - Shoot me a DM or click the link in my bio to apply for coaching. - #reachyourpotential 
Fad diets.⠀
-⠀
They are just awful.⠀
-⠀
The latest one I've heard has people drinking their own piss.⠀
-⠀
Come on now, it's just getting ridiculous.⠀
-⠀
In January, bullshit like this will of course be rampant.⠀
-⠀
"I've been bad over Christmas, so now I must punish myself with this restrictive diet to lose all the weight I've gained."⠀
-⠀
This is exactly what creates terrible relationships with food.⠀
-⠀
People, this needs to stop.⠀
-⠀
In 2019, we need to bin ALL of the fad diets.⠀
-⠀
Because they don't work.⠀
-⠀
They are created to suck money from the people who are desperate to lose weight.⠀
-⠀
Instead, opt for a process that works.⠀
-⠀
Flexible dieting, healthy behaviors around food, appropriate training protocols, sleep, stress management and mindfulness.⠀
-⠀
This is the shit that works for the long haul.⠀
-⠀
Which is what we all want.⠀
-⠀
If you are fed up with shitty fad diets, I want you to message me.⠀
-⠀
Tell me what you're struggling with and I will give you my expert advise to help you achieve the body you've been dreaming of.⠀
-⠀
#reachyourpotential
Fad diets.⠀ -⠀ They are just awful.⠀ -⠀ The latest one I've heard has people drinking their own piss.⠀ -⠀ Come on now, it's just getting ridiculous.⠀ -⠀ In January, bullshit like this will of course be rampant.⠀ -⠀ "I've been bad over Christmas, so now I must punish myself with this restrictive diet to lose all the weight I've gained."⠀ -⠀ This is exactly what creates terrible relationships with food.⠀ -⠀ People, this needs to stop.⠀ -⠀ In 2019, we need to bin ALL of the fad diets.⠀ -⠀ Because they don't work.⠀ -⠀ They are created to suck money from the people who are desperate to lose weight.⠀ -⠀ Instead, opt for a process that works.⠀ -⠀ Flexible dieting, healthy behaviors around food, appropriate training protocols, sleep, stress management and mindfulness.⠀ -⠀ This is the shit that works for the long haul.⠀ -⠀ Which is what we all want.⠀ -⠀ If you are fed up with shitty fad diets, I want you to message me.⠀ -⠀ Tell me what you're struggling with and I will give you my expert advise to help you achieve the body you've been dreaming of.⠀ -⠀ #reachyourpotential 
Swipe ➡️
-
The bench press is notorious for giving people pain in their shoulders, wrists and elbows.
-
Don’t let this be you!
-
Keep your form tight on every rep and control the weight.
-
Follow the tips I have listed above and you’ll have no issues.
-
Your active range is unique to you.
-
I’m able to touch the bar off my chest, however this may not be ideal for you.
-
Shoot me a DM if you want any tips with your bench press or any other exercises.
-
#reachyourpotential
Swipe ➡️ - The bench press is notorious for giving people pain in their shoulders, wrists and elbows. - Don’t let this be you! - Keep your form tight on every rep and control the weight. - Follow the tips I have listed above and you’ll have no issues. - Your active range is unique to you. - I’m able to touch the bar off my chest, however this may not be ideal for you. - Shoot me a DM if you want any tips with your bench press or any other exercises. - #reachyourpotential 
It may not seem like it, but putting on substantial amounts of weight takes a long time.⠀
-⠀
You are literally creating new tissue inside of your body.⠀
-⠀
This process doesn't just happen in the blink of an eye.⠀
-⠀
Unfortunately that means that it will take some time to lose a lot of excess weight.⠀
-⠀
The good news is, I said some time, not a long time.⠀
-⠀
Honestly, once you are doing everything right, losing fat can be a pretty quick process.⠀
-⠀
As long as you are being as consistent as you can be, you WILL lose the weight.⠀
-⠀
But you cannot expect to get a beach body overnight.⠀
-⠀
It takes time. Just like it took time for that weight to find it's way on your body's frame.⠀
-⠀
If you need help shifting some weight, and need the accountability, support and knowledge that generates incredible results, then you need to get in touch.⠀
-⠀
Forget that we are in December, it's just another month.⠀
-⠀
You'll be ahead of everyone else when January rolls around.⠀
-⠀
I will be with you every step of the way.⠀
-⠀
Send me a direct message or click the link in my bio to apply for coaching.⠀
-⠀
#reachyourpotential
It may not seem like it, but putting on substantial amounts of weight takes a long time.⠀ -⠀ You are literally creating new tissue inside of your body.⠀ -⠀ This process doesn't just happen in the blink of an eye.⠀ -⠀ Unfortunately that means that it will take some time to lose a lot of excess weight.⠀ -⠀ The good news is, I said some time, not a long time.⠀ -⠀ Honestly, once you are doing everything right, losing fat can be a pretty quick process.⠀ -⠀ As long as you are being as consistent as you can be, you WILL lose the weight.⠀ -⠀ But you cannot expect to get a beach body overnight.⠀ -⠀ It takes time. Just like it took time for that weight to find it's way on your body's frame.⠀ -⠀ If you need help shifting some weight, and need the accountability, support and knowledge that generates incredible results, then you need to get in touch.⠀ -⠀ Forget that we are in December, it's just another month.⠀ -⠀ You'll be ahead of everyone else when January rolls around.⠀ -⠀ I will be with you every step of the way.⠀ -⠀ Send me a direct message or click the link in my bio to apply for coaching.⠀ -⠀ #reachyourpotential 
It's all about calories.⠀
-⠀
Wait it's all about the quality of your diet?⠀
-⠀
It's both brothers and sisters.⠀
-⠀
What you see on the left will allow you to manage your body weight, specifically body fat and lean muscle tissue.⠀
-⠀
Calorie deficit = Weight Loss⠀
Calorie Surplus = Weight Gain⠀
Calorie Maintenance = You guessed it, Maintain weight.⠀
-⠀
You should go through periods of all 3, although that is dependent on your goals.⠀
-⠀
Ideally you want to get to a point where you habitually maintain your weight, and thus your body fat level.⠀
-⠀
However if you get too chubby, move into a deficit until you are at a body fat level that you are happy with.⠀
-⠀
Maybe you want more lean muscle tissue on your frame?⠀
-⠀
Then a mild calorie surplus is exactly what you need.⠀
-⠀
On the right you will see a variety of nutrients, with some examples.⠀
-⠀
You should be looking to get plenty of each, in particular those lovely fruit and veggies.⠀
-⠀
They are all important, and the only way to achieve optimal health is to eat a varied, wholesome diet.⠀
-⠀
You should never fully exclude any specific nutrients as they all have their place in making you super healthy. (This is basically what fad diets do) ⠀
-⠀
It's also worth mentioning that despite the fact that there are no treats in this infographic, they should also be included.⠀
-⠀
Although they provide little to no necessary nutrition, they make us happy.⠀
-⠀
Happiness is an integral part of a healthy diet, so don't be afraid of having some pizza or a glass of wine here and there.⠀
-⠀
If you are controlling those calories and making sure you are not neglecting nutrients, then you have absolutely nothing to worry about.⠀
-⠀
#reachyourpotential
It's all about calories.⠀ -⠀ Wait it's all about the quality of your diet?⠀ -⠀ It's both brothers and sisters.⠀ -⠀ What you see on the left will allow you to manage your body weight, specifically body fat and lean muscle tissue.⠀ -⠀ Calorie deficit = Weight Loss⠀ Calorie Surplus = Weight Gain⠀ Calorie Maintenance = You guessed it, Maintain weight.⠀ -⠀ You should go through periods of all 3, although that is dependent on your goals.⠀ -⠀ Ideally you want to get to a point where you habitually maintain your weight, and thus your body fat level.⠀ -⠀ However if you get too chubby, move into a deficit until you are at a body fat level that you are happy with.⠀ -⠀ Maybe you want more lean muscle tissue on your frame?⠀ -⠀ Then a mild calorie surplus is exactly what you need.⠀ -⠀ On the right you will see a variety of nutrients, with some examples.⠀ -⠀ You should be looking to get plenty of each, in particular those lovely fruit and veggies.⠀ -⠀ They are all important, and the only way to achieve optimal health is to eat a varied, wholesome diet.⠀ -⠀ You should never fully exclude any specific nutrients as they all have their place in making you super healthy. (This is basically what fad diets do) ⠀ -⠀ It's also worth mentioning that despite the fact that there are no treats in this infographic, they should also be included.⠀ -⠀ Although they provide little to no necessary nutrition, they make us happy.⠀ -⠀ Happiness is an integral part of a healthy diet, so don't be afraid of having some pizza or a glass of wine here and there.⠀ -⠀ If you are controlling those calories and making sure you are not neglecting nutrients, then you have absolutely nothing to worry about.⠀ -⠀ #reachyourpotential 
“My metabolism is damaged”
-
It’s a common excuse.
-
Who knows, maybe you were even told by a healthcare professional that your metabolism is “broken”
-
I’m sorry to be the bearer of bad news, but dieting doesn’t damage your metabolism.
-
Your metabolism will adapt to the number of calories you are consuming over a given timeframe, but it’s not damaged.
-
If you’re not losing fat, you’re just eating too many god damn calories I’m afraid.
-
If you need some help shedding some fat going into the new year, then get in touch.
-
I promise that my methods are backed by evidence.
-
Because science works.
-
Shoot me a DM and we’ll have a chat.
-
#reachyourpotential
“My metabolism is damaged” - It’s a common excuse. - Who knows, maybe you were even told by a healthcare professional that your metabolism is “broken” - I’m sorry to be the bearer of bad news, but dieting doesn’t damage your metabolism. - Your metabolism will adapt to the number of calories you are consuming over a given timeframe, but it’s not damaged. - If you’re not losing fat, you’re just eating too many god damn calories I’m afraid. - If you need some help shedding some fat going into the new year, then get in touch. - I promise that my methods are backed by evidence. - Because science works. - Shoot me a DM and we’ll have a chat. - #reachyourpotential 
Control.⠀
-⠀
That's what we all want.⠀
-⠀
This is something that I strive to give to all my clients.⠀
-⠀
Control over their behaviours relating to food.⠀
-⠀
This is something that my client Kamila has been working on over the past 8 weeks, and she has absolutely got it.⠀
-⠀
If you are looking to gain control of your diet and your relationship with food, send me a direct message.⠀
-⠀
I'll do my best to help you take back control of your diet, and your life.⠀
-⠀
#reachyourpotential
Control.⠀ -⠀ That's what we all want.⠀ -⠀ This is something that I strive to give to all my clients.⠀ -⠀ Control over their behaviours relating to food.⠀ -⠀ This is something that my client Kamila has been working on over the past 8 weeks, and she has absolutely got it.⠀ -⠀ If you are looking to gain control of your diet and your relationship with food, send me a direct message.⠀ -⠀ I'll do my best to help you take back control of your diet, and your life.⠀ -⠀ #reachyourpotential 
When you get cravings for food they can become pretty powerful.⠀
-⠀
You’re sitting down at night in front of the TV, and they just start building up.⠀
-⠀
You know there’s a damn cookie in the cupboard that your friend brought over the last time she was at your house.⠀
-⠀
But you also know that those cookies are 400 calories each, tasty little bastards.⠀
-⠀
What’s should you do?⠀
-⠀
Here are 4 things that can help.⠀
-⠀
Ride the wave.⠀
-⠀
This may seem obvious but actually sitting the cravings out is one of the first things you should do.⠀
-⠀
Cravings generally come in waves, and they are usually intense for a certain amount of time (half an hour to an hour) and then they begin to die down. ⠀
-⠀
Ride the wave first, then see how you are.⠀
-⠀
Having low-calorie treats in the house can be effective, but if you still end up over consuming them, it could be a good idea not take those specific treats into the house, as they can act as triggers.⠀
-⠀
SKYR Yoghurt, fruit, sugar free jelly and a meringue nest is my personal favourite, but you can get low calorie versions of nearly everything these days.⠀
-⠀
Linking in with riding the wave is asking yourself “Am I genuinely hungry?”⠀
-⠀
Sometimes we experience hedonic hunger, AKA I’m bored AKA eating for the craic.⠀
-⠀
Be mindful of this and be aware of your body’s hunger signals.⠀
-⠀
Caffeine is an appetite suppressant and can help curb those cravings, however this may not be advisable as it can affect your sleep (which can have a domino effect of increasing hunger and cravings the next day if you have slept poorly)⠀
-⠀
Finally, it is worth noting that sometimes if you really want that cookie, just eat the fucking cookie.⠀
-⠀
If you can fit it into your daily/weekly calorie targets, then it’s no big deal.⠀
-⠀
Context matters here, peeps.⠀
-⠀
What are some techniques you use to curb your cravings? Low calorie treats?⠀
-⠀
Put them in the comments below, as I’m always interested to hear other peoples ideas!⠀
-⠀
#reachyourpotential
When you get cravings for food they can become pretty powerful.⠀ -⠀ You’re sitting down at night in front of the TV, and they just start building up.⠀ -⠀ You know there’s a damn cookie in the cupboard that your friend brought over the last time she was at your house.⠀ -⠀ But you also know that those cookies are 400 calories each, tasty little bastards.⠀ -⠀ What’s should you do?⠀ -⠀ Here are 4 things that can help.⠀ -⠀ Ride the wave.⠀ -⠀ This may seem obvious but actually sitting the cravings out is one of the first things you should do.⠀ -⠀ Cravings generally come in waves, and they are usually intense for a certain amount of time (half an hour to an hour) and then they begin to die down. ⠀ -⠀ Ride the wave first, then see how you are.⠀ -⠀ Having low-calorie treats in the house can be effective, but if you still end up over consuming them, it could be a good idea not take those specific treats into the house, as they can act as triggers.⠀ -⠀ SKYR Yoghurt, fruit, sugar free jelly and a meringue nest is my personal favourite, but you can get low calorie versions of nearly everything these days.⠀ -⠀ Linking in with riding the wave is asking yourself “Am I genuinely hungry?”⠀ -⠀ Sometimes we experience hedonic hunger, AKA I’m bored AKA eating for the craic.⠀ -⠀ Be mindful of this and be aware of your body’s hunger signals.⠀ -⠀ Caffeine is an appetite suppressant and can help curb those cravings, however this may not be advisable as it can affect your sleep (which can have a domino effect of increasing hunger and cravings the next day if you have slept poorly)⠀ -⠀ Finally, it is worth noting that sometimes if you really want that cookie, just eat the fucking cookie.⠀ -⠀ If you can fit it into your daily/weekly calorie targets, then it’s no big deal.⠀ -⠀ Context matters here, peeps.⠀ -⠀ What are some techniques you use to curb your cravings? Low calorie treats?⠀ -⠀ Put them in the comments below, as I’m always interested to hear other peoples ideas!⠀ -⠀ #reachyourpotential 
Lifting tempo is something that is overlooked by many a gym-goer.
-
Correct tempo ensures that your technique is solid and that you are getting the most muscle stimulation from a given exercise.
-
We’ve all seen that lad throwing around weights like an idiot with no regard for any technique or control.
-
Well that lad can expect to have sore joints and never make any real progress.
-
While I’m not saying that everything should be super slow, you should look to develop control with every rep of every set.
-
You’ll be safer and will have a much better idea of how you are progressing.
-
In the video I’m doing pull-ups with a slow tempo.
-
These were pretty tough as there is more time under tension on the muscles involved.
-
Control that tempo peeps.
-
#reachyourpotential
Lifting tempo is something that is overlooked by many a gym-goer. - Correct tempo ensures that your technique is solid and that you are getting the most muscle stimulation from a given exercise. - We’ve all seen that lad throwing around weights like an idiot with no regard for any technique or control. - Well that lad can expect to have sore joints and never make any real progress. - While I’m not saying that everything should be super slow, you should look to develop control with every rep of every set. - You’ll be safer and will have a much better idea of how you are progressing. - In the video I’m doing pull-ups with a slow tempo. - These were pretty tough as there is more time under tension on the muscles involved. - Control that tempo peeps. - #reachyourpotential 
This is a very simple breakdown of how my service works.⠀
-⠀
The foundation of everything I do is geared towards getting my clients results.⠀
-⠀
That is the most important thing.⠀
-⠀
Optimise simply means finding the best strategy that will get you from A. Where you are now to B. Where you want to get be (Killer body, more confidence, improved health etc.)⠀
-⠀
Integrate is how we are going to implement this strategy into your lifestyle.⠀
-⠀
A lot of people can have a strategy but have no idea how it fits into their lifestyle, what behaviours need to change and what habits they need to bring in.⠀
-⠀
Finally, we have maintain.⠀
-⠀
This is a vital part of my service and it’s something that so many other coaches do not do well enough.⠀
-⠀
How can we maintain the result once you’ve reached it?⠀
-⠀
Do you know what you need to do to keep making progress into the future?⠀
-⠀
My clients do, and this is what allows them to continue being successful, even after they have finished their coaching period.⠀
-⠀
If you are looking for real results that stick, then get in touch.⠀
-⠀
I will do my best to get you that killer physique, using the above system.⠀
-⠀
If you’re ready to change your life, shoot me a direct message or click the link in my bio to apply for coaching.⠀
-⠀
#reachyourpotential
This is a very simple breakdown of how my service works.⠀ -⠀ The foundation of everything I do is geared towards getting my clients results.⠀ -⠀ That is the most important thing.⠀ -⠀ Optimise simply means finding the best strategy that will get you from A. Where you are now to B. Where you want to get be (Killer body, more confidence, improved health etc.)⠀ -⠀ Integrate is how we are going to implement this strategy into your lifestyle.⠀ -⠀ A lot of people can have a strategy but have no idea how it fits into their lifestyle, what behaviours need to change and what habits they need to bring in.⠀ -⠀ Finally, we have maintain.⠀ -⠀ This is a vital part of my service and it’s something that so many other coaches do not do well enough.⠀ -⠀ How can we maintain the result once you’ve reached it?⠀ -⠀ Do you know what you need to do to keep making progress into the future?⠀ -⠀ My clients do, and this is what allows them to continue being successful, even after they have finished their coaching period.⠀ -⠀ If you are looking for real results that stick, then get in touch.⠀ -⠀ I will do my best to get you that killer physique, using the above system.⠀ -⠀ If you’re ready to change your life, shoot me a direct message or click the link in my bio to apply for coaching.⠀ -⠀ #reachyourpotential 
Polycystic ovarian syndrome is a condition that affects many women.⠀
-⠀
Approximately 6-21% of female populations can have some form of PCOS, and it is even more prevalent in overweight/obese women.⠀
-⠀
The main causes of this condition are unknown.⠀
-⠀
To massively oversimplify it, a dysregulation of certain hormones, particularly testosterone, are largely to blame.⠀
-⠀
Characteristics of this condition include: Irregularities in menstrual function, compromised reproductive health, insulin resistance, increased risk of diabetes, CVD as well as negative psychological health outcomes such as anxiety and depression.⠀
-⠀
You may have some of the above characteristics and you may not have others.⠀
-⠀
The diagram I have used (adapted from @macnutrition lecture slides) shows the Rotterdam criteria.⠀
-⠀
This illustrates the fact that there are different forms of PCOS.⠀
-⠀
For example, you can have polycystic ovaries without having full PCOS.⠀
-⠀
There is a common misconception that weight loss is impossible for women who have PCOS.⠀
-⠀
This is not true.⠀
-⠀
While it is more difficult due to certain factors such as decreased metabolic rate, impaired appetite control and poor metabolic flexibility, weight loss is definitely possible and is one of the absolute best ways of improving the symptoms of PCOS.⠀
-⠀
By losing weight, you are consequently going to improve insulin sensitivity and decrease insulin resistance, which has been shown to massively improve symptoms.⠀
-⠀
Doing this in tandem with weight training or HIIT training has been shown to improve health markers specifically related to PCOS as well.⠀
-⠀
As usual, consuming a nutrient dense diet with plenty of whole foods is advised, particularly protein-rich foods, fruits, vegetables, healthy fats and some low-gi carbs like beans, legumes and oats.⠀
-⠀
Finally, certain supplements such as vitamin d, omega 3 and inositol have also been shown to improve symptoms,.⠀
⠀ -⠀
I am looking for ladies who are suffering with PCOS that need help losing weight and improving their health.⠀
-⠀
Shoot me a DM if you’re interested, or show this post to someone you know who may be suffering with PCOS.⠀
-⠀
#reachyourpotential #pcos
Polycystic ovarian syndrome is a condition that affects many women.⠀ -⠀ Approximately 6-21% of female populations can have some form of PCOS, and it is even more prevalent in overweight/obese women.⠀ -⠀ The main causes of this condition are unknown.⠀ -⠀ To massively oversimplify it, a dysregulation of certain hormones, particularly testosterone, are largely to blame.⠀ -⠀ Characteristics of this condition include: Irregularities in menstrual function, compromised reproductive health, insulin resistance, increased risk of diabetes, CVD as well as negative psychological health outcomes such as anxiety and depression.⠀ -⠀ You may have some of the above characteristics and you may not have others.⠀ -⠀ The diagram I have used (adapted from @macnutrition lecture slides) shows the Rotterdam criteria.⠀ -⠀ This illustrates the fact that there are different forms of PCOS.⠀ -⠀ For example, you can have polycystic ovaries without having full PCOS.⠀ -⠀ There is a common misconception that weight loss is impossible for women who have PCOS.⠀ -⠀ This is not true.⠀ -⠀ While it is more difficult due to certain factors such as decreased metabolic rate, impaired appetite control and poor metabolic flexibility, weight loss is definitely possible and is one of the absolute best ways of improving the symptoms of PCOS.⠀ -⠀ By losing weight, you are consequently going to improve insulin sensitivity and decrease insulin resistance, which has been shown to massively improve symptoms.⠀ -⠀ Doing this in tandem with weight training or HIIT training has been shown to improve health markers specifically related to PCOS as well.⠀ -⠀ As usual, consuming a nutrient dense diet with plenty of whole foods is advised, particularly protein-rich foods, fruits, vegetables, healthy fats and some low-gi carbs like beans, legumes and oats.⠀ -⠀ Finally, certain supplements such as vitamin d, omega 3 and inositol have also been shown to improve symptoms,.⠀ ⠀ -⠀ I am looking for ladies who are suffering with PCOS that need help losing weight and improving their health.⠀ -⠀ Shoot me a DM if you’re interested, or show this post to someone you know who may be suffering with PCOS.⠀ -⠀ #reachyourpotential  #pcos 
A wild Doon McAlean spotted in a suit 👀
-
Graduation was sick though.
-
Well done to everyone who graduated.
-
Thanks to the @macnutrition guys for everything.
-
#reachyourpotential #nutritionist #mnu #certified
I do everything in my power to guide clients along the path to change. -
I do my best to take the path of least resistance.
-
That’s generally the idea of my optimise-integrate-maintain system, it creates the strategy that gets the most bang for your buck while being easy to integrate into your lifestyle.
-
But sometimes an individual may not be ready to change, or at least not ready to make large changes.
-
Which is completely ok.
-
But its very important that you realise this, instead of blaming your lack of success on other external factors.
-
If you are not ready to change certain things in your life, then you need to be honest with yourself.
-
You have to ask yourself “Why do I want to change this?” “How hard will it be?” “Can I stick to this change for an extended amount of time?”
-
That’s why it is vital to be clear with yourself and your coach about your goals and the effort that you are willing to put in.
-
Once you are clear with your motivations and how you are going to integrate certain changes, the path to success becomes much clearer, and much easier to achieve.
-
#reachyourpotential
I do everything in my power to guide clients along the path to change. - I do my best to take the path of least resistance. - That’s generally the idea of my optimise-integrate-maintain system, it creates the strategy that gets the most bang for your buck while being easy to integrate into your lifestyle. - But sometimes an individual may not be ready to change, or at least not ready to make large changes. - Which is completely ok. - But its very important that you realise this, instead of blaming your lack of success on other external factors. - If you are not ready to change certain things in your life, then you need to be honest with yourself. - You have to ask yourself “Why do I want to change this?” “How hard will it be?” “Can I stick to this change for an extended amount of time?” - That’s why it is vital to be clear with yourself and your coach about your goals and the effort that you are willing to put in. - Once you are clear with your motivations and how you are going to integrate certain changes, the path to success becomes much clearer, and much easier to achieve. - #reachyourpotential 
When you want to start doing something you’ve never done before, it can seem pretty daunting. -
There is a sense of overwhelm that naturally comes along with it.
-
This can paralyze you to the point where you never start.
-
When it comes to improving your diet and starting to exercise, the best thing to do is to take small steps, to begin with.
-
You cannot expect to become a kale-eating, marathon-running, glute-building machine overnight. (you may not want to be any of those things anyway haha)
-
What you should do is recognise where you can make some positive changes.
-
Maybe that pizza and coke mid-week could be changed into a stir-fry with a diet coke?
-
Maybe you could get your steps up to 5000 every day this week, committing to getting a walk in?
-
Perhaps you could go to that class that your friend has been going on about over the last month?
-
Again, it doesn’t have to be massive.
-
Once you start, you can build the momentum up over time.
-
When you begin to see results in the mirror and in your clothes, that will spur you on to keep going.
-
If you need some guidance on where you can start to get results, shoot me a direct message. -
I’ll give you some advice where I can.
-
#reachyourpotential
When you want to start doing something you’ve never done before, it can seem pretty daunting. - There is a sense of overwhelm that naturally comes along with it. - This can paralyze you to the point where you never start. - When it comes to improving your diet and starting to exercise, the best thing to do is to take small steps, to begin with. - You cannot expect to become a kale-eating, marathon-running, glute-building machine overnight. (you may not want to be any of those things anyway haha) - What you should do is recognise where you can make some positive changes. - Maybe that pizza and coke mid-week could be changed into a stir-fry with a diet coke? - Maybe you could get your steps up to 5000 every day this week, committing to getting a walk in? - Perhaps you could go to that class that your friend has been going on about over the last month? - Again, it doesn’t have to be massive. - Once you start, you can build the momentum up over time. - When you begin to see results in the mirror and in your clothes, that will spur you on to keep going. - If you need some guidance on where you can start to get results, shoot me a direct message. - I’ll give you some advice where I can. - #reachyourpotential