Bryce Mcmurray Fitness & Wellbeing

💪🏼ONLINE PERSONAL TRAINING💪🏼 . For busy parents who need that accountability and motivation, which will help them to stay on track and achieve the results they truly want. Online Coaching may be the answer. . Since becoming a parent, I understand more than ever that scheduling time for exercise and or find the time to workout, becomes even more challenging.... . I get it. I understand the struggle. I know that suddenly your sleep can get thrown upside down. That one hour slot you had set aside for a gym session, gets washed away without reason. . Online Personal Training gives you the support of a professional Personal Trainer, but in a flexible and more affordable way. . If you have hit a stumbling block, your progress has stalled or you just don’t know where to start, then read on. . I offer people what they need, when they need it, without the addition of expensive Personal Training fees, on top of the traditional gym membership fees. . The feedback I get from clients is that it’s a hugely personal service and the level of detail that is taken into consideration far exceed expectations. . There is almost daily communication and there is constant accountability, support, motivation and guidance. . Whilst it isn’t for everyone, I truly believe that this flexible and affordable style of fitness training will be around for the foreseeable future. . For all enquires👇🏼 . 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com💻
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🔼WEIGHT LOSS vs. FAT LOSS🔽 . There is a big difference between losing weight and losing fat. . Weight loss in its simplest form means a voluntary or involuntary decrease in body weight.... . Fat loss on the other hand, refers to the decrease in bodyfat stored in our body, under our skin, and in our muscles. . The goal with successful weight loss is to preserve as much lean muscle as possible, while at the same time losing as much body fat as possible. . Your body fat % is a key indicator of your success, not the scale. . When you start dieting, it is imperative that you track your progress. Body fat callipers, tape measurements and progress pictures are key. . As the number on the scale goes down, it's not just fat that's being burned. You're also losing water weight and sometimes and even muscle mass. . For all Online Coaching or Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltraining #personaltrainer #onlinecoaching #onlinepersonaltraining #onlinecoach #business #businessowner #nutrition #protein #cleaneating #weightloss #iifym #healthyfood #healthyeating #wellness #fitfood #muscle #instafit #healthylifestyle #healthychoices #flexibledieting #healthyliving #mealprep #macros #abs #muscle #instafit #gymlife #fitnessmotivation #exercise
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Nurtition Consult!
A recap on yesterday’s nutrition consult, which I feel many people can relate to.
Small, gradual changes over time will always trump a drastic and unrealistic overhaul. Fact! 🔥💪🏼💪🏼💪🏼

💪🏼💻ONLINE COACHING💻💪🏼 . Still confused about what is capable with Online Coaching? . A massive shout out to one of my Online Clients Jon, on his brilliant transformation.... . He had one goal in mind and that was to build up his strength post surgery and get in the best fitness of his life, ahead of the upcoming cricket season. . The power of Online Coaching lies in the communication and accountability. He had previously struggled with various injuries, which had really hampered his ability to complete a proper run of matches, but once the rehab phase was complete, we then set about targeting baseline aerobic endurance and then on top of that, we slowly implemented strength, speed and power training. . With weekly adjustments and constant tweaks as part of the check-in process, he always felt supported and dramatically improved his overall fitness not to mention dramatically improving his body comp. . Are you ready to become a stronger, healthier version of yourself in 2019? . For all Online Coaching or Personal Training enquires, get in touch👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltraining #personaltrainer #onlinecoaching #onlinepersonaltraining #onlinecoach #transformation #weightloss #beforeandafter #transformationtuesday #weightlossjourney #progress #weightlosstransformation #weightlossmotivation #fitnessjourney #abs #fitnessmotivation #instafit #dedication #exercise #fitlife #shredded #gymlife #losingweight #fatloss #noexcuses #healthyliving #muscle #cleaneating #fitnesscoach
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💪🏼💻ONLINE COACHING💻💪🏼 . Still confused about what is capable with Online Coaching? . A massive shout out to one of my Online Clients on his brilliant transformation. Jon had one goal in mind and that was to build up his strength post surgery and get in the best fitness of his life, ahead of the upcoming #cricket season.... . The power of Online Coaching lies in the communication and accountability. He had previously struggled with various injuries, which had really hampered his ability to complete a proper run of matches, but once the #rehab phase was complete, we then set about targeting baselines #aerobicendurance and then on top of that, we slowly implemented #strength, #speed and #power training. . With weekly adjustments and constant tweaks as part of the check-in process, he always felt supported and dramatically improved his overall #fitness, not to mention dramatically improving his #bodycomposition. . Are you ready to become a stronger, healthier version of yourself in 2019? . For all Online Coaching or Personal Training enquires, get in touch👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltraining #personaltrainer #onlinecoaching #onlinepersonaltraining #onlinecoach #transformation #weightloss #beforeandafter #transformationtuesday #weightlossjourney #progress #weightlosstransformation #weightlossmotivation #fitnessjourney #abs #fitnessmotivation #instafit #fattofit #dedication #exercise #fitlife #shredded #gymlife #losingweight #fatloss #noexcuses #healthyliving #muscle #cleaneating #fitnesscoach
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⏱PATIENCE WITH FAT LOSS⏱ . I quickly want to touch on one of the biggest qualities required when embarking on any diet or fitness programme and that is PATIENCE. . When people target permanent weight loss, the quality of PATIENCE is a crucial factor.... . Without it, you might find yourself making decisions that lead to taking short cuts and ultimately, long-term disappointment. . The need for instant results is short sighted and problematic. But thats the current world we live in. People want a solution within days, not months, hence why many will go to extreme lengths like juicing diets or firing down pills bought online. . The one thing I often talk about with clients when we discuss eating history and behavioural psychology is SUSTAINABILITY. Healthy eating has got to be sustainable, otherwise you’ll throw in the towel and potentially rebound binge, undoing all the hard work you did in the first place. Too drastic a diet or too strict with what you can and cannot eat and people will not be able to adhere to it. . Fat loss for most is not something that rapidly occurs. There are times when it will move faster than others, but ultimately it is a slow and hopefully gradual process. . The body adapts to the situation it is dealt with. It is not designed to be 5% body fat and below, just like its not designed to be 30% body fat and above. . Yes results will come over time, but they will be gradual and that needs to be expected. Forming new lifestyle habits is the hardest part and also takes time. . For all Online Coaching or Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltraining #personaltrainer #onlinecoaching #onlinepersonaltraining #onlinecoach #business #businessowner #businessman #entrepreneurs #hustle #grind #weightloss #fitnessmotivation #nutrition #protein #cleaneating #muscle #exercise #fitness #workout #gym #lift #flexibledieting #healthyliving #wellness #wellbeing #fitnesscoach #dedication #motivation
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🔵HOW TO BEAT BLUE MONDAY🔵 . Don’t listen to the hype. Today is like any other Monday in my view. . YOU can choose to get down in the dumps about the start of another week. Oh, the weekend is over. Oh, I’ve got to go back to work.... . YOU can choose to fall foul of the science telling you that today is one of the most depressing days of the year. . Or YOU can be proactive and make sure that the week gets off to a positive start by taking control. . Either way, the power of the week ahead has a lot to do with controlling the controllable. . If you do that, you then take charge of your own destiny and you will create the path ahead. . Do you want to join the many whinging sappers that suck the life, soul and energy out of everything or do you want to do stuff that makes you happy and helps you to remain positive. . Pretty easy choice in my opinion. . Let’s go Monday! . . . . . #personaltraining #personaltrainer #onlinecoaching #onlinepersonaltraining #onlinecoach #business #businessowner #businessman #entrepreneurs #hustle #grind #weightloss #fitnessmotivation #nutrition #protein #cleaneating #muscle #exercise #fitness #workout #gym #lift #flexibledieting #healthyliving #wellness #wellbeing #fitnesscoach #dedication #motivation
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🔵BLUE MONDAY🔵 . The third Monday in January is often associated with being a major dip in mood. Welcome to Blue Monday. . Christmas is long gone. Everyone is back to work, broke and January is a long month anyway, meaning we cannot wait until pay day.... . But there are many ways you can flip the switch and immediately attack this Monday in particular, so that it stays a positive rather than getting sucked into all of the negative hype. . Check out today’s top tips. . For all Online Coaching or Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #positive #positivity #mindset #energy #positivethinking #lawofattraction #success #wisdom #vibes #selflove #inspire #goodvibes #motivate #happiness #nice #good #enjoy #adorable #depression #anxiety #depressed #sad #mood #moodoftheday #sadness #worthless #mentalhealth #mentalillness #depressing #recovery
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✅DIET SUCCESS✅ . So many people will embark upon some form of diet this month in an effort to kick-start a New Year weight loss phase. . In many cases, the common mistakes made time and time again prevent people from achieving success and also confines them to a lifetime of Yo-Yo dieting and an effort to find the perfect solution.... . It may sound glaringly obvious, but for any diet to be successful it must do the following: . (a) Achieve a calorie deficit. . (b) Easy to adhere to. . (c) Be sustainable. . (d) Provide balance. . If you miss these key points, I can almost guarantee that the person will throw the towel in and will give up within a matter of weeks. Fact. . For all Coaching & Personal Training enquires👇🏼 . 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltrainer #motivation #personaltraineronline #exercise #goals #getfit #fitness #goalsetting #fitnessaddict #weightloss #fatloss #nutrition #muscle #instafit #instahealth #determination #gymlife #fitnessmotivation #diet #fitlife #fitspiration #strength #weights #healthylifestyle #onlinecoach #onlinepersonaltraining #dietplan #adhearance #success
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❌WHY RESOLUTIONS FAIL❌
With January now in full flow, how many people will actually stick to their New Years Resolution?
I can assure you that only a very small percentage will succeed. I see it every year.
... In this video, I discuss three key factors which explain why people’s New Years resolutions FAIL within the first month, and how a few simple tweaks can help turn things around.
New Year's Fitness resolutions are a great way to make a positive change in your life, whether it's going to the gym, being more active, or simply making a commitment to eat healthier.
But, it's very rare that you'll actually keep your resolutions for the whole year and most people ditch their newfound fitness regime by mid-February. FACT!
For all Personal Training and Online Coaching enquires👇🏼
📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻
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‼️JUICE & DETOX DIETS‼️
Ah the start of a New Year, brings a fitness drive, a health kick and a commitment to a better you.
It’s also a time where friends start to discuss which juice cleanse they are about to embark on.
... We've all had one or two friends that have jumped to drastic measures in an effort to lose weight. And yes, I do class juicing as drastic.
This fad is not healthy at all.
So much damage is done to the goodness of fruit when you extract the juice or blitz it into a pulp.
It’s much more beneficial to your health to just eat the apple, banana or orange etc in its original form.
In my personal opinion, juicing is a quick fix and is brutally tough because overall daily calories are so low.
It's not sustainable over the long term and many who do use it, will often re-bound afterwards, resulting in weight severe weight gain.
So please think before you throw your money away with such an expensive and short sighted option.
Successful weight loss requires a calories deficit to start with, but along with that comes patience, discipline, planning, consistency and execution.
If you think the key to weight loss is firing pulverised fruit and veg down you neck 3 x times a day, then you are sadly mistaken.
For all Personal Training and Online Coaching enquires👇🏼
📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻
#personaltraining #personaltrainer #juice #detox #onlinetraining #cleanse #results #bootcamp #nutrition #protein #cleaneating #weightloss #iifym #healthyfood #healthyeating #wellness #fitfood #muscle #instafit #healthylifestyle #healthychoices #flexibledieting #healthyliving #mealprep #macros
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🎅🏻CHRISTMAS WEIGHT GAIN🎅🏻 . So you jumped on the scales this morning and got a bit of shock. Haven’t we all, but panic not. . You’ve enjoyed a couple of days of overindulgence and yes you may have put on a little weight, but it’s not the end of the world.... . There is no need to go on a mega restrictive crash diet and certainly do not opt for the juicing carryon. . The chances of gaining weight over Christmas are high. But you won't gain anywhere near as much as scaremongers would have you believe. . Excess sodium intake can temporarily increase your body weight by about 2-3 lbs within a day or two of consumption. And your Christmas feast is fully loaded with salt remember. . You will not be eating and drinking like this forever, so chill out. If you did, you would be the size of a house, but Christmas is just one period of the year and once you get back into your normal routine, normal eating patterns and regular exercise, things will start to balance out. . You have not suddenly got fat overnight. You have not suddenly undone a years graft in the gym. . You’ve basically had a ton of food and drink in the space of 2-3 days, are now a little inflamed and chances are your body hasn’t even digested half of it yet, not to mention excreted it either. . You will get it back. You will balance the equation. Things will return to normal, providing you put in the work (diet/exercise/sleep/stress management). . . . . . #personaltraining #personaltrainer #muscle #gymlife #fitnessmodel #exercise #fitnessaddict #cardio #strong #instafit #nutrition #fitnessmotivation #getfit #diet #weightgain #cleaneating #train #wellbeing #wellness #dontpanic #fitlife #chillout #instahealth #healthychoices #physique #beatthebs #dedication #determination #fat #bodyfat
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👏🏼CHRISTMAS DIGITAL DETOX👏🏼
Earlier this year, I did a weekend digital detox, where I logged out of all social media platforms and kept phone use to an absolute minimum. I had a family weekend away planned and despite struggling initially, I honestly cannot tell you how good it was.
Lately I’ve felt bogged down and too focused on putting out content. Even when I am not supposed to be working, I’ve been checking my phone.
... So, this Christmas I will be cutting myself off once again and doing another digital detox.
Yes I may lose a bunch of followers, but to be honest, I’ve got beyond panicking about numbers etc. I am not in this for a popularity contest.
The secret to happiness can quite simply lie, in turning off your mobile phone and concentrating on your friends and family, rather than social media, text messages and emails.
Christmas is especially synonomis with spending time with family and I want to be part of that and to actually be present in the moment.
I honestly believe we all need to limit comparison. Theodore Roosevelt was right in his statement when he said, comparison can bring you no joy.
So when you are bombarded with peoples ‘perfect instagram lives’ it can get you down. Taking time away can help you appreciate what you do have in life, and make you all the more grateful for it.
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🌲FESTIVE MOTIVATION🌲 . Following on from a recent Insta stories poll, it seems that 78% of you are actually struggling with fitness motivation during this festive time of year and to be fair, I get it. . The holidays are typically a time where people fall short in the gym, don’t exercise and slack off from their usual training routine.... . Whilst family time and celebration are top of the agenda and rightly so, a lack of activity can lead to muscle loss, weight gain, stress and feelings of guilt. . Hence the mega rush for new gym memberships come January along withoften unachievable New Years resolutions. . With family obligations, lots of travel and most importantly, calorific meals on tap 24/7, it's not a bit of wonder that the belt buckle needs to be adjusted and a new waistband ordered. . That said, with the right program in place and detailed planning, you can still maintain your fitness levels and enjoy good quality time with the family. . (1) PLAN YOUR TRAINING - Aim to plan at least a week in advance so that you can factor in obligations, dinners and reunions. . (2) EXERCISE EARLY DOORS - Get up and go early. Hit the gym first thing in the morning when most people are taking advantage of that extra holiday time snooze. . (3) TRAINING PARTNER - Things are so much easier when you’ve got a like-minded individual and you can both spur each other on with regard to accountability and motivation. . For all Personal Training and Online Coaching enquires👇🏼 . 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #personaltrainer #personaltraining #cardio #exercise #strong #getfit #fitnessaddict #fitnessmodel #weightloss #gymlife #instafit #fitnessmotivation #determination #fitspiration #cleaneating #fitlife #strength #dedication #active #instahealth #crossfit #nutrition #gains #train #physique #weights #business #entrepreneur #christmas #fitness
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🌲HEALTHY CHRISTMAS SEASON🌲 . Christmas season is now in full flow and this infamous holiday stint can sabotage even the most disciplined amongst us. . Christmas will force you, no matter how hard you try to avoid it, to gorge, pick, stuff yourself, go back for seconds, thirds, fourths, bloat and booze your way through an entire month.... . This time of year is synonymous with eating, drinking and being merry, but that doesn't have to mean that the 11 x months of training you’ve just done, goes completely out the window. . I've come up with some top tips to help you survive the holiday party season like a boss. . For all Personal Training and Online Coaching enquires👇🏼 . 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻 . . . . . #christmas #personaltrainer #xmas #personaltraining #partyseason #education #weightloss #cleaneating #cardio #nutrition #exercise #healthychoices #fitnessaddict #fitnessmodel #instahealth #getfit #healthyfood #active #determination #train #strong #muscle #protein #instafit #weightlossjourney #shredded #healthyeating #physique #iifym #transformation
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🚫ARE YOU UNDERFUELING?🚫 . In an effort to lose weight, some people drastically cut their calories to the point, where their calorie deficit is way lower than what is required. . They think that this will rapidly accelerate their weight-loss and body fat will literally fall off.... . Yes, the weight will drop initially, but then they will run into bigger health problems. . When people aren't eating enough to support their training, it can cause stress that can have negative impacts on both performance and health. . Underfueling can put someone at risk of injury and impaired health. . An adequate diet, with enough energy (calories) and nutrients to refuel the body and help it recover from workouts, is essential for fitness gains and optimum general health. . Food provides the vital nutrients the body needs to rebuild and repair muscle tissue, replace glycogen (carbohydrate) stores, maintain immune function, and keep vitamin and mineral stores within a healthy rage. . The bottom line is: Eating too little can have short-term and long-term consequences for your body and your workouts, so be warned. . For all Online Coaching & Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻
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🍴DIFFERENT DIETS🍴 . When it comes to weight loss, how much you eat matters more than the proportion of fat, carbohydrate, and protein in your foods. . You simply cannot deny the fact that calories matter.... . The major predictor for weight loss is adherence to a diet. . There are a million different diets already out there and in most if not all cases, they all work to a certain degree. . Why? . Because whatever method they use, be it high carb, low fat, low carb, no bread, high protein, paleo, zone or Mediterranean for example, without you knowing it they will be creating a calorie deficit which will enable you to lose weight. . It’s usually a case of whether you can stick to them over the longterm. . Are they sustainable? . Can you adhere to the criteria? . Most fad diets have a high drop-out rate (hence the importance of adherence). . It is simply too hard for people to stick to these diets, especially those at the extremes of one dietary component or another. And so after a couple of weeks, they throw in the towel and rebound badly. . The bottom line is: All diets work if you stick to them. . For all Coaching & Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻
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🍴DIET vs. EXERCISE🚴‍♂️ . When it comes to weight loss and in particular fat loss, a common question I often get asked is which is best, diet or exercise? . In a perfect world, everyone would be working out regularly and eating right all the time, but that is not always possible.... . Fundamentally, it is crucial to get your diet in order and nutrition nailed down. That is a must. . Cutting calories from your diet is the most direct route to weight loss. . You can lose weight from diet alone, but both diet and exercise are essential for keeping that weight off. . It's much easier to cut 500 calories from food than it is to spend an hour in the gym burning 500 calories. . Research has proven time and time again that the combination of exercise and diet is more effective than diet alone. . Whilst diet alone helps you lose weight, it is exercise that improves your physical fitness and general health by targeting that cardiovascular response, which in the long term will keep your ticker in order and prevent any future heart problems. . For all Personal Training enquires👇🏼 📧 bryce@brycemcmurray.com 📧 💻 www.brycemcmurray.com 💻
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