New Beginnings Personal Training And Life Coaching

🌟 Big Announcement 🌟
SG New Beginnings Personal Training and Life Coaching are sponsoring App Frod Saints and App Frod Colts under 12s.
Well done today boys in winning the tournament ⚽️ 🎉 we are very proud of you all

Ellis modelling the new SGNewbeginnings sponsored Appfrod U12s football team

I am so in love with our New Beginning Crystal Grid for the studio
It is perfect for those of you facing new ventures and need motivation for a new start.
The sacred geometry is the Seed of Life representing New Beginnings.
... The crystals have been handpicked for this grid to support the healing goal and to encourage positive changes and new starts.
The central stone is Citrine to attract prosperity, wealth and good luck.
Small Chevron Amethyst crystals which promote emotional healing, relaxation, peace of mind and a calming energy.
The outer crystals displayed are Moonstone and these are crystals for transition, they also support feminine energy and fertility.
Snowflake Obsidian brings purity, balance and encourages positive thinking, helping to dispel negativity.
Thank you to Marybeth Crystals for creating this wonderful and beautiful piece ❤️
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Psychology and physiology are the two pillars of dietary adherence. When working with an appropriate calorie deficit and protein target for fat loss, the balance between these two is important. Swinging too far to one side will often compromise the other.
1. Physiology (Quality of diet) This means making sure you’re getting everything you need from your diet such as protein, fats and micros, while choosing foods that are physically satiating like voluminous fruits and ve...g, lean meats and high fibre foods.
2. Psychology (Enjoyment of the diet) This means making sure you have space to include foods/treats you enjoy in your diet to maximise adherence and manage cravings. Focusing solely on point one may compromise your long-term adherence, happiness and relationship with food. While focusing solely on point two may result in poor energy levels, feeling very hungry/tired and possibly poor health.
Striking the balance somewhere between the two is probably sensible.
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124g protein, 1700kcal
One for our plant based friends 🥕🍅🍌🍍🥑
⚖️If your goal is to maintain muscle while losing body fat, then adequate protein and an appropriate calorie deficit is required.
... 🤔This can be challenging on a vegan diet as the majority of plant based protein comes alongside either high fat or high carb content. This can make it difficult to get enough protein without exceeding your calorie target.
💡The plan above gives some good meal options with 20g+ protein for 300-500kcal.
🌱Many plant protein sources are low in certain amino acids particularly leucine. Even many ‘complete’ vegan protein powders fall below the appropriate leucine threshold to maximise muscle protein synthesis. This isn’t a huge concern for someone just trying to get fitter, stronger or lose some weight. Adequate total protein intake throughout the day from the variety of sources shown above will support muscle repair and growth.
💪However, as a vegan, if increasing/ maintaining muscle mass is a primary concern, it may be worth supplementing at meals/shakes with fermented BCAAs (favouring leucine).
NOTE: Meal plan above is a rough estimate for a 65kg sedentary female, resistance training 2x per week, who’s goal is to reduce body fat.
Calorie and protein requirements will vary depending on the individual and their goal. #vegan
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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: Fillings foods ✅ Hight Protein ✅ Fruit and Vegetables ✅ 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.
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It's hard...it's hard changing your life. It's hard picking up the pieces and starting all over again. It's hard getting your mind together after you've gone through a life shaking experience (being a primary caregiver for someone; hearing a diagnosis you didn't want; starting over again from a loss of any kind; being alone in a new place; wanting a friend.) But you can do hard. You can weather the storm. You will come through this.
Affirm to yourself every day ~ several time...s a day. No matter how hard it gets...I'm going to make it!! Stand up inside yourself and look yourself in the eyes..and say "I can do hard!!" Exercise, pray, seek solitude, allow for periods of sadness...but know that you will get through this. Keep the faith; continue to work; and expect to make it through. You may not be able to change your circumstances or situation...but, you can change yourself! Hold on. You can do hard!
SG New Beginnings ❤️
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You can write all the pretty inspirational quotes about moving on or let it go and still be stuck in a old toxic life... Let go and grow. Embrace change.– Always respect yourself enough to walk away from anything that holds you back and no longer grows you. Thank your past for all the lessons, and move forward. By leaving behind your old self and taking a leap of faith into the unknown, you find out who you’re truly capable of becoming. You can’t grow unless you’re willing to... change. You will know you’re on the right track when you become uninterested in looking back. The thing is as long you hold on to your old habits even in a slightest you lying to yourself and others! You live in denial. Past is past and you can't get it back but you can create badass new future by things you change daily. Relationships with food, friends, exes or old training routines . Free your mind of can't and create yourself 👊🏼
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How may times have you been told ‘its not a diet, it’s a lifestyle’? What does that even mean? How do you live this elusive lifestyle everyone talks about?
SG New Beginnings avoids strict diet plans, busts fitness myths and tells you what you need to know so that you can enjoy your journey to becoming healthier.
We guide and educate you on how to fuel your body, train hard and achieve a healthier lifestyle long term. We guide you through how to make small healthy choices whi...ch fit into your life, as it is these daily decisions that ultimately determine your health, happiness and results.
We have a balanced approach that emphasises both body and mind. Not only do you learn how to cook delicious food and push yourself with exercise, but we also support you to have the mindset to match, maintaining a positive relationship with food and your body along the way.
The power is in your hands to take control of your body, mind, health and life and to implement the changes you need to achieve long-lasting results. Contact us today to arrange a free consultation
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At SG New Beginnings we like to build and support you with your self belief!
As you can see Maximus is also working on this and is currently reading Ant Middleton 🐶 📖

What are you grateful for?

Has one of your friends been keeping themselves distant recently? Send them a text, ask them if they fancy a drink, a coffee a takeaway. See if they're okay, don't leave the conversation until you know if they're definitely okay and you're reassured.
'But, with 1 in 4 people experiencing a mental health problem this year alone, if a mate says he/she is fine, they might not be. To really find out, ask twice'
... We're supporting Time to Change 💚
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