Dmf: Evolve

Our Bug Bear with training is this absolute all or nothing approach.
It's insane.

Epic results in 4 months from Steveo!✅
7% Bodyfat off ✅
7kg off✅
... Less back pain, more gains.✅
"If I want a pizza I'll have a pizza. I've done loads of diets before and I just want to make it normal."
Great work mate and the perfect DMF approach ✅
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This was a great testimonial from Becks, my online client from oop norf.
Really doing so well :)

Scott Baptie nailing the basics again.
Being aware of calories is important!

Great session, terrible photographer!
Guys and girls smashing the 7pm session tonight.
Was a tough one but a good un.
... Finished off with a little glute punisher!
#fitness #fitfam #strength #gym #eastleigh #southampton #chandlersford #winchester #romsey #teamdmf
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DMF members get everywhere!
"Lovely Easter ride this evening with Nikki Brown and Stacey Sparham, and bumped into these lovelies halfway through Pat Maguire & Dave!
Nice 27miler to start the season, oosh! 🚲 ☀"

MARCH MEP HERO
every month we award the top mover at dmf.
March belonged to Nicky with an epic amount of MEP points.
... Nicky won a bag of time 4 whey protein.
Great work Nicky!
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I WILL START MONDAY
When people eat off track of their dietary path, we see people far too often end up with chocolate up around their tits and wallowing in self pity.
Pointless and actually more often than not, whatever they have done, can be salvaged - they just don't realise it.
... Case in point.
Let's use me as an example - pretending I eat around 3000kcals a day.
I want to lose 2lb a week to look good in the summer time.
I've given myself a 24lb target, so 10 ish weeks.
I have exceptionally long days Mondays, Wednesdays and Thursdays.
I end up on Wednesday one week eating a couple of bars of chocolate.
That takes me up to 3600kcals - 600kcals over.
"Dammit! I'm a failure, I can't sustain this, I'm useless at dieting and I can't do it"
Next few days I have a choice.
FUCK IT = just do whatever, I've ruined my diet, I've gained 3 pounds when I step on those scales the next day so I've gained all fat. I'll start again Monday when I am "Motivated".
OPTION 2 = Account for it and go back to the plan.
Why WOULD you choose option 1?
Well, gaining 3lb in weight = all fat right?
Wrong.
I'd have had to have eaten 3500kcals - taking me to my maintenance calories
PLUS 3500kcals EXTRA to gain 1lb of fat.
You see, that's how the body works.
It's called Thermodynamics.
You want to know what that 3lb of weight was?
It's water.
I gained 3lbs of water, but the chocolate bar wasn't the reason.
You fluctuate considerably over the course of the week.
600kcals extra is nothing to be concerned about, it just slows things down a smidge (like a day tops).
However, if I'd have gone "fuck it, I'm shit at dieting, I'm eating all the pizza" - then things are different.
Basic knowledge of fat loss, the body and how weight gain/loss actually works is something people should invest a bit of time in.
Otherwise we'll end up like Sue from Accounts, forever battling with an arbitrary number that ultimately doesn't mean anything.
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Little bank holiday workout to dust off the cobwebs.
#fitness #gym #weightloss #eastleigh #southampton #chandlersford #winchester #romsey #teamdmf

Nailed it.

Busy night at dmf last week.
Lots of personal bests were had!
Lots of hard work and fun in the gym.

MEMBER OF THE WEEK - ANDREA
What a journey this one has had.
Lost over 3 stone and KEPT it off, which was such a big deal for her.
... However, the past 4 weeks, she's been like an absolute Pit Bull with the whole process.
Really great work in laying the foundations, getting on top of sleep, better nutrition choices, daily accountability with me so we can make little tweaks etc.
14 lbs in the past month.
Amazing work and well deserved.
Getting stronger and fitter too (Y)
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Really like this infographic from The Fitness Chef.
Calories absolutely do count and portion sizes make a difference.
Be aware, you can eat as "clean" as you like, but if you over eat your calories - you gain fat.
... Simple.
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Legend Louise has lost 44lbs now.
Dropped buckets of body.
Super excited to see how she looks on her wedding day!

#Repost
@chrispeden82
Something people just aren't aware of. Calories are important and they absolutely do count, regardless.
... Who else here loves granola 🙋🏻‍♂️ _ Man I love it, especially mixed in with some natural yogurt but anything less than 100g at a time just isn’t worth it for me. The trouble is that 100g is in the range of 500kcals so it just isn’t worth having apart from on a rare occasion. _ For years granola has been deemed a healthy source of breakfast. Now whilst it’s not inherently a bad food, I believe the amount of calories that are in a portion have been completely overlooked purely because if you were to weigh out what you actually needed to stay within a calorie and macro range of a single meal there is no way that you would be satisfied. _ So that will either lead you to eating more than you should at breakfast or shooting yourself in the foot as you’ll be starving hungry within 30-60mins again and wanting/eating more food anyway. Which then leaves you with barely any calories for later in the day. _ Now Dieting isn’t always about being super restrictive but at certain times we have to make sacrifices and be more sensible with our food choices to help support our goals. _ Becoming more food aware on what the difference is between nutrient and calorie dense foods will help you out a lot. If we’re on lower calories then we need to opt for more nutrient dense foods (high nutrition/low calorie) as we then still get to eat a lot of food that will fill us up and keep us satisfied on a daily basis. If we have a higher amount of calories then we can sometimes get away with factoring in a small amount of calorie dense foods (high calorie/low nutrition) alongside our primarily nutrient dense based diet. _ Your long term success is all about understanding where you’re at on your current journey and living accordingly based off of that. If you’re still unsure then click the link in my bio or shoot me a DM to inquire about how I can help you reach your goals. #granola #food #nutrition #dieting #macros #weightloss #bodytransformation #physique #performance #bodygoals #coaching #onlinetrainer #fitness #health #bemadeofsomethingdifferent
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EAT CLEAN?
So you've been told you need to "eat clean" to get in shape and be healthy.
What does that mean exactly?
... Well, no one will be able to tell you definitely.
There's no such thing as a perfect diet.
You get the mums who preach about the superfoods that they eat and how they never feed their kids McDonalds or have any sort of fun with them :D
You get Personal Trainers telling people to make Kale Smoothies and eat 6 meals a day.
----
Most people completely miss the point.
To be healthy, we should be sensible with our intake.
Calories
Vegetables
Fruit
Protein
Probably less processed food but no need to completely eliminate it
Hydration
----
Seeing foods as good or bad, is missing the point.
As long as you hit about 80% single ingredient whole foods, such as lean meats, fish, vegetables, pulses, wholegrains etc, then the other 20% you can have some freedom and flexibility.
We need to be showing people how to make nutrition easier, not more difficult.
Thats what we do at DMF.
Make things easier. :)
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#Repost @ptcollective • • • • • • 3 Simple Dieting Tips No one said dieting was easy but here are 3 simple tips that will help the majority of people. Do NOT pick a diet because a celeb is doing it, pick a diet that works for you. Tag a friend who is currently dieting and show them some support.

Some epic results from DMF members recently this week.
Craig has been super consistent and is transforming his body.
Great work mate!