Serene Strong - Strength Athlete & Online Coach

The FAT LOSS FORMULA will only work when:
тЬЕ personalised AND тЬЕ applied consistently
... If you think getting really lean is easy, IтАЩm here to tell you itтАЩs not. ItтАЩll mean hard work, itтАЩll mean periods of low energy, itтАЩll mean a lot of time spent in the gym and itтАЩll mean saying no to cake...but only for a limited period of time.
The good news... I can assure you that @james_belerion & I will make it MUCH easier for you. WeтАЩll map out the nutrition, structure the training but most importantly, hold you accountable so this time, youтАЩll actually see it through to the end ЁЯСКЁЯП╝
тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФ
Want to get in photo shoot shape? ЁЯУ╕
@james_belerion & I are taking on a group of clients who want to dramatically transform their body in 16 weeks topped off with a photoshoot with a top photographer all included in the price!
If you want that challenge, Drop us a DM ЁЯЩМЁЯП╝
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ЁЭЩПЁЭЩЦЁЭЩаЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩзЁЭЩЮЁЭЩиЁЭЩаЁЭЩи ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩеЁЭЩи ЁЭЩЧЁЭЩЮЁЭЩЬ ЁЭЩзЁЭЩЪЁЭЩмЁЭЩЦЁЭЩзЁЭЩЩ.
But how daring are you?
ЁЭЩГЁЭЩдЁЭЩм ЁЭЩЫЁЭЩЦЁЭЩз ЁЭЩдЁЭЩкЁЭЩй ЁЭЩдЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩШЁЭЩдЁЭЩвЁЭЩЫЁЭЩдЁЭЩзЁЭЩй ЁЭЩпЁЭЩдЁЭЩгЁЭЩЪ ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩмЁЭЩЮЁЭЩбЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩйЁЭЩд ЁЭЩиЁЭЩйЁЭЩЪЁЭЩе?
... My personal opinion...this is the only way you can grow, develop and become truly successful.
Let each attempt build your confidence, the failure spur you on, and the fear push you forwards.
No need to be ashamed or embarrassed if things donтАЩt go to plan because thereтАЩs always always a lesson learnt and thatтАЩs still a win ЁЯдЩЁЯП╝
ЁЭШ╝ЁЭЩй ЁЭЩбЁЭЩЪЁЭЩЦЁЭЩиЁЭЩй ЁЭЩоЁЭЩдЁЭЩк ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩЦЁЭЩбЁЭЩмЁЭЩЦЁЭЩоЁЭЩи ЁЭЩиЁЭЩЦЁЭЩо ЁЭЩоЁЭЩдЁЭЩк ЁЭЩйЁЭЩзЁЭЩЮЁЭЩЪЁЭЩЩ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЭЁЭЩдЁЭЩм ЁЭЩвЁЭЩЦЁЭЩгЁЭЩо ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩШЁЭЩдЁЭЩгЁЭЩЫЁЭЩЮЁЭЩЩЁЭЩЪЁЭЩгЁЭЩйЁЭЩбЁ ЭЩо ЁЭЩиЁЭЩЦЁЭЩо ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй?
Pick yourself up, brush yourself down and dare to go again.
ЁЭЩЕЁЭЩкЁЭЩиЁЭЩй ЁЭЩЩЁЭЩдЁЭЩгтАЩЁЭЩй ЁЭЩЬЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩкЁЭЩе.
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ЁЭЩЗЁЭЩЪЁЭЩйтАЩЁЭЩи ЁЭЩйЁЭЩЦЁЭЩбЁЭЩа ЁЭЩЦЁЭЩЧЁЭЩдЁЭЩкЁЭЩй...ЁЭШ╝ЁЭШ╛ЁЭШ╛ЁЭЩКЁЭ ЩРЁЭЩЙЁЭЩПЁЭШ╝ЁЭШ╜ЁЭЩДЁЭЩЗЁЭЩДЁЭЩПЁЭЩФ! . Being accountable for the choices you make and the actions you take can really make a massive difference on your road to success.
ЁЭЩМЁЭЩкЁЭЩЮЁЭЩйЁЭЩЪ ЁЭЩЫЁЭЩзЁЭЩЦЁЭЩгЁЭЩаЁЭЩбЁЭЩо, ЁЭЩЧЁЭЩЪЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩЦЁЭЩШЁЭЩШЁЭЩдЁЭЩкЁЭЩгЁЭЩйЁЭЩЦЁЭЩЧЁЭЩбЁ ЭЩЪ ЁЭЩШЁЭЩдЁЭЩкЁЭЩбЁЭЩЩ ЁЭЩЧЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЩЁЭЩЮЁЭЩЫЁЭЩЫЁЭЩЪЁЭЩзЁЭЩЪЁЭЩгЁЭЩШЁЭЩЪ ЁЭЩЧЁЭЩЪЁЭЩйЁЭЩмЁЭЩЪЁЭЩЪЁЭЩг ЁЭЩЦЁЭЩШЁЭЩЭЁЭЩЮЁЭЩЪЁЭЩлЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩзЁЭЩЪЁЭЩиЁЭЩкЁЭЩбЁЭЩйЁЭЩи ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩгЁЭЩдЁЭЩй.
... ItтАЩll force you to stop and think frequently. ItтАЩs encourage you to do the things youтАЩve promised yourself youтАЩll do for a long time.
ЁЭЩГЁЭЩдЁЭЩм ЁЭЩЩЁЭЩд ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЧЁЭЩЪЁЭЩШЁЭЩдЁЭЩвЁЭЩЪ ЁЭЩЦЁЭЩШЁЭЩШЁЭЩдЁЭЩкЁЭЩгЁЭЩйЁЭЩЦЁЭЩЧЁЭЩбЁ ЭЩЪ, ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЦЁЭЩиЁЭЩа?
тЬЕ ЁЭЩОЁЭЩЪЁЭЩй ЁЭЩиЁЭЩвЁЭЩЦЁЭЩбЁЭЩб ЁЭЩНЁЭЩАЁЭШ╝ЁЭЩЗЁЭЩДЁЭЩОЁЭЩПЁЭЩДЁЭШ╛ ЁЭЩЬЁЭЩдЁЭЩЦЁЭЩбЁЭЩи (and tick em off as you go!) - e.g. тАЬIтАЩll increase my water intake to 2.5 litres dailyтАЭ or тАЬThis week, IтАЩll switch chocolate for fruit to increase quality caloriesтАЭ or тАЬIтАЩll increase my steps by 3000 steps daily to increase activityтАЭ. Keep it sustainable by choosing only a couple of small changes each week.
тЬЕ ЁЭЩПЁЭЩзЁЭЩЦЁЭЩШЁЭЩа ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩеЁЭЩзЁЭЩдЁЭЩЬЁЭЩзЁЭЩЪЁЭЩиЁЭЩи (yes, actually do it!!) - measure your waist, count your steps, record your runs, keep a diary to monitor emotions/thought patterns.
тЬЕ ЁЭЩРЁЭЩиЁЭЩЪ ЁЭЩзЁЭЩЪЁЭЩвЁЭЩЮЁЭЩгЁЭЩЩЁЭЩЪЁЭЩзЁЭЩи ЁЭЩйЁЭЩд ЁЭЩиЁЭЩйЁЭЩЦЁЭЩо ЁЭЩЫЁЭЩдЁЭЩШЁЭЩкЁЭЩиЁЭЩЪЁЭЩЩ - leave yourself little inspirational notes around the house or set alarms to motivate yourself at the times you know you struggle the most.
тЬЕ ЁЭЩЖЁЭЩЪЁЭЩЪЁЭЩе ЁЭЩЦ ЁЭЩЫЁЭЩдЁЭЩдЁЭЩЩ/ЁЭЩйЁЭЩзЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЮ ЁЭЩгЁЭЩЬ ЁЭЩбЁЭЩдЁЭЩЬ - if you know you have to write it down, youтАЩre more likely to do (or not do) it.
тЬЕ ЁЭЩПЁЭЩЪЁЭЩбЁЭЩб ЁЭЩиЁЭЩдЁЭЩвЁЭЩЪЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо - tell a friend, work colleague or relative what youтАЩll achieve. Shout about it on social media. Sharing this information means youтАЩre more likely to see it through to the end.
тЬЕ ЁЭЩГЁЭЩЮЁЭЩзЁЭЩЪ ЁЭЩЦ ЁЭЩШЁЭЩдЁЭЩЦЁЭЩШЁЭЩЭ (and have help accomplishing all of the above!) Look, thereтАЩs no shame in deciding enough is enough and admitting you could do with some help. Invest time, effort and money into a quality service. ЁЯСМЁЯП╝ . ЁЭЩПЁЭЩЭЁЭЩЪЁЭЩзЁЭЩЪтАЩЁЭЩи ЁЭЩгЁЭЩд ЁЭЩЩЁЭЩЪЁЭЩгЁЭЩоЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩеЁЭЩзЁЭЩдЁЭЩЫЁЭЩЪЁЭЩиЁЭЩиЁЭЩЮЁЭЩдЁЭЩгЁ ЭЩЦЁЭЩб ЁЭЩЭЁЭЩЪЁЭЩбЁЭЩе ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩзЁЭЩЪЁЭЩЩЁЭЩкЁЭЩШЁЭЩЪ ЁЭЩЩЁЭЩЪЁЭЩШЁЭЩЮЁЭЩиЁЭЩЮЁЭЩдЁЭЩг-ЁЭЩЫЁЭЩЦ ЁЭЩйЁЭЩЮЁЭЩЬЁЭЩкЁЭЩЪ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЭЁЭЩЪЁЭЩбЁЭЩе ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩб ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩиЁЭЩиЁЭЩкЁЭЩзЁЭЩЪЁЭЩЩ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩШЁЭЩдЁЭЩгЁЭЩЫЁЭЩЮЁЭЩЩЁЭЩЪЁЭЩгЁЭЩй ЁЭЩЮЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩШЁЭЩЭЁЭЩдЁЭЩЮЁЭЩШЁЭЩЪЁЭЩи, ЁЭЩгЁЭЩдЁЭЩй ЁЭЩбЁЭЩЪЁЭЩЦЁЭЩиЁЭЩй ЁЭЩЩЁЭЩЪЁЭЩбЁЭЩЮЁЭЩлЁЭЩЪЁЭЩз ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩзЁЭЩЪЁЭЩиЁЭЩкЁЭЩбЁЭЩйЁЭЩи ЁЭЩоЁЭЩдЁЭЩк ЁЭЩмЁЭЩЦЁЭЩгЁЭЩй. . Join us today! ЁЯЩМЁЯП╝
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ЁЭШ╛ЁЭЩдЁЭЩкЁЭЩгЁЭЩй ЁЭЩгЁЭЩкЁЭЩйЁЭЩзЁЭЩЮЁЭЩЪЁЭЩгЁЭЩйЁЭЩи, ЁЭЩЦЁЭЩи ЁЭЩмЁЭЩЪЁЭЩбЁЭЩб ЁЭЩЦЁЭЩи ЁЭЩШЁЭЩЦЁЭЩбЁЭЩдЁЭЩзЁЭЩЮЁЭЩЪЁЭЩи. ЁЭЩДЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩмЁЭЩЦЁЭЩгЁЭЩй ЁЭЩйЁЭЩд ЁЭЩЮЁЭЩвЁЭЩеЁЭЩзЁЭЩдЁЭЩлЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩжЁЭЩкЁЭЩЦЁЭЩбЁЭЩЮЁЭЩйЁЭЩо ЁЭЩдЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЩЁЭЩЮЁЭЩЪЁЭЩй, ЁЭЩЫЁЭЩдЁЭЩШЁЭЩкЁЭЩи ЁЭЩдЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩгЁЭЩкЁЭЩйЁЭЩзЁЭЩЮЁЭЩЪЁЭЩгЁЭЩйЁЭЩи ЁЭЩЮЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЫЁЭЩдЁЭЩдЁЭЩЩ.
If youтАЩre looking to lose weight, calories are king - you wonтАЩt lose weight if youтАЩre not in a deficit.
But if you want to change body composition, perform better, increase energy or improve health in general then you need to look closer at the quality of these calories.
... ЁЭШ╝ЁЭЩбЁЭЩб ЁЭЩШЁЭЩЦЁЭЩбЁЭЩдЁЭЩзЁЭЩЮЁЭЩЪЁЭЩи ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩгЁЭЩдЁЭЩй ЁЭЩШЁЭЩзЁЭЩЪЁЭЩЦЁЭЩйЁЭЩЪЁЭЩЩ ЁЭЩЪЁЭЩжЁЭЩкЁЭЩЦЁЭЩб ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩй ЁЭЩЮЁЭЩи ЁЭЩЮЁЭЩгЁЭЩЩЁЭЩЪЁЭЩЪЁЭЩЩ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩжЁЭЩкЁЭЩЦЁЭЩбЁЭЩЮЁЭЩйЁЭЩо ЁЭЩдЁЭЩЫ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩШЁЭЩЦЁЭЩбЁЭЩдЁЭЩзЁЭЩЮЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩЭЁЭЩЦЁЭЩи ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩвЁЭЩдЁЭЩиЁЭЩй ЁЭЩЮЁЭЩвЁЭЩеЁЭЩЦЁЭЩШЁЭЩй ЁЭЩдЁЭЩг ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭ.
A 400 calorie muffin will deliver a very different nutritional profile and bodily response compared to a 400 calorie chicken breast, veg and rice meal and the тАШwhole foodsтАЩ will leave you feeling much better in terms of energy levels, hunger satisfaction and digestion.
ЁЭШ╛ЁЭЩЭЁЭЩдЁЭЩдЁЭЩиЁЭЩЪ ЁЭЩиЁЭЩЮЁЭЩгЁЭЩЬЁЭЩбЁЭЩЪ ЁЭЩЮЁЭЩгЁЭЩЬЁЭЩзЁЭЩЪЁЭЩЩЁЭЩЮЁЭЩЪЁЭЩгЁЭЩй ЁЭЩЫЁЭЩдЁЭЩдЁЭЩЩЁЭЩи ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩгЁЭЩдЁЭЩкЁЭЩзЁЭЩЮЁЭЩиЁЭЩЭ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩбЁЭЩЪЁЭЩЦЁЭЩлЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩЬЁЭЩдЁЭЩдЁЭЩЩ.
Choose the things that provide you with a good nutrition value alongside a caloric one and eat these things the majority of the time in accordance with your energy expenditure.
For weight maintenance and health goals, itтАЩs really no more complicated than that ЁЯСМЁЯП╝
тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФ Need help getting started on the right track?... . DM me with the words RESET & let me tell you about our free 10 day Reset Program.
YouтАЩll be surprised what you can achieve in just 10 short days. We kick off Monday 29th July ЁЯЩМЁЯП╝
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ЁЭЩТЁЭЩЭЁЭЩдЁЭЩиЁЭЩЪ ЁЭЩЫЁЭЩЦЁЭЩкЁЭЩбЁЭЩй ЁЭЩЮЁЭЩи ЁЭЩЮЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩоЁЭЩдЁЭЩк'ЁЭЩзЁЭЩЪ ЁЭЩдЁЭЩкЁЭЩй ЁЭЩдЁЭЩЫ ЁЭЩиЁЭЩЭЁЭЩЦЁЭЩеЁЭЩЪ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩкЁЭЩгЁЭЩЫЁЭЩЮЁЭЩй?
If you go by what you hear in diet ads, then youтАЩll believe that it's anyone's fault but yours.
The big diet companies think that if they put the blame on you, then you wouldn't buy their crappy pills. So they put the blame on your cortisol levels, your modern diet and fast food, or your busy schedule instead of where it belongs... which is squarely on your shoulders!
... Sure, you have obstacles that get in your way... your schedule, your job, your kids, the weather, your knee injury from college... but ultimately you have the body that you accept.
WeтАЩre going to repeat that so it will really sink in.
ЁЭЩФЁЭЩдЁЭЩк ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЦЁЭЩШЁЭЩШЁЭЩЪЁЭЩеЁЭЩй!
Embracing the blame for your current weight is not a bad thing - it's empowering.
Think about it.
If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.
Whether you realise it or not, you already possess everything you need to transform your body, but it all starts with taking responsibility for the body that you have today.
ЁЭЩФЁЭЩдЁЭЩк ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩШЁЭЩкЁЭЩзЁЭЩзЁЭЩЪЁЭЩгЁЭЩй ЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо ЁЭЩЧЁЭЩЪЁЭЩШЁЭЩЦЁЭЩкЁЭЩиЁЭЩЪ ЁЭЩкЁЭЩгЁЭЩйЁЭЩЮЁЭЩб ЁЭЩйЁЭЩЭЁЭЩЮЁЭЩи ЁЭЩвЁЭЩдЁЭЩвЁЭЩЪЁЭЩгЁЭЩй ЁЭЩоЁЭЩдЁЭЩк'ЁЭЩлЁЭЩЪ ЁЭЩЧЁЭЩЪЁЭЩЪЁЭЩг ЁЭЩКЁЭЩЖ ЁЭЩмЁЭЩЮЁЭЩйЁЭЩЭ ЁЭЩЮЁЭЩй.
Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept.
Accepting blame is the first step to making a change once and for all.
Message me @serene_strong or @james_belerion and start today! ЁЯдЩЁЯП╝
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ЁЭЩЗЁЭЩЪЁЭЩйтАЩЁЭЩи ЁЭЩйЁЭЩЦЁЭЩбЁЭЩа ЁЭЩЦЁЭЩЧЁЭЩдЁЭЩкЁЭЩй...ЁЭЩЛЁЭШ╛ЁЭЩКЁЭЩО!< br> Polycystic Ovary Syndrome is a common condition that affects female ovulation and fertility.
While some women suffer mildly with only a few symptoms, some women have a much worse experience which affects their life in a big way.
... ЁЭЩД ЁЭЩмЁЭЩЦЁЭЩи ЁЭЩвЁЭЩЮЁЭЩЩ-ЁЭЩЩЁЭЩЮЁЭЩЦЁЭЩЬЁЭЩгЁЭЩдЁЭЩи ЁЭЩЪЁЭЩЩ ЁЭЩмЁЭЩЮЁЭЩйЁЭЩЭ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩШЁЭЩдЁЭЩгЁЭЩЩЁЭЩЮЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩгЁЭЩдЁЭЩй ЁЭЩбЁЭЩдЁЭЩгЁЭЩЬ ЁЭЩЦЁЭЩЬЁЭЩд ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩмЁЭЩЭЁЭЩЮЁЭЩбЁЭЩиЁЭЩй ЁЭЩД ЁЭЩЦЁЭЩв ЁЭЩЫЁЭЩЮЁЭЩй & ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо (ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩг ЁЭЩЦ ЁЭЩЬЁЭЩдЁЭЩдЁЭЩЩ ЁЭЩеЁЭЩдЁЭЩиЁЭЩЮЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩзЁЭЩЪ ЁЭЩаЁЭЩгЁЭЩдЁЭЩмЁЭЩбЁЭЩЪЁЭЩЩЁЭЩЬЁЭЩЪ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩзЁЭЩЪЁЭЩиЁЭЩЪЁЭЩЦЁЭЩзЁЭЩШЁЭЩЭ ЁЭЩдЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩиЁЭЩкЁЭЩЧЁЭЩЯЁЭЩЪЁЭЩШЁЭЩй), ЁЭЩЮЁЭЩй ЁЭЩмЁЭЩЦЁЭЩи ЁЭЩЦЁЭЩбЁЭЩЦЁЭЩзЁЭЩвЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩйЁЭЩд ЁЭЩзЁЭЩЪЁЭЩШЁЭЩЪЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩгЁЭЩЪЁЭЩмЁЭЩи.
After 24hrs of panic and тАЬmy life is never going to be the same againтАЭ, I quickly realised that I was pretty much doing everything I could to reduce symptoms and manage the condition anyway...only to be told a few weeks later that it was a misdiagnosis.
Common symptoms include: - Irregular periods or no periods at all - Difficulty getting pregnant (because of irregular ovulation or failure to ovulate) - Elevated testosterone levels - Insulin resistance & weight gain. - Excessive hair growth (hirsutism)тАУ usually on the face, chest and back. - Thinning hair & hair loss from the head - Oily skin or acne - Ovarian cysts
Looking beyond the short term, excessive weight gain could cause a host of additional health/lifestyle issues.
ЁЭЩКЁЭЩЫ ЁЭЩШЁЭЩдЁЭЩкЁЭЩзЁЭЩиЁЭЩЪ ЁЭЩЪЁЭЩЦЁЭЩйЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩмЁЭЩЪЁЭЩбЁЭЩб & ЁЭЩЪЁЭЩнЁЭЩЪЁЭЩзЁЭЩШЁЭЩЮЁЭЩиЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩзЁЭЩЪЁЭЩЬЁЭЩкЁЭЩбЁЭЩЦЁЭЩзЁЭЩбЁЭЩо ЁЭЩйЁЭЩд ЁЭЩвЁЭЩЦЁЭЩЮЁЭЩгЁЭЩйЁЭЩЦЁЭЩЮЁЭЩг ЁЭЩЦ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо ЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо ЁЭЩмЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩеЁЭЩзЁЭЩЮЁЭЩвЁЭЩЦЁЭЩзЁЭЩо ЁЭЩзЁЭЩЪЁЭЩШЁЭЩдЁЭЩвЁЭЩвЁЭЩЪЁЭЩгЁЭЩЩЁЭЩЦЁ ЭЩйЁЭЩЮЁЭЩдЁЭЩгЁЭЩи ЁЭЩЫЁЭЩдЁЭЩз ЁЭЩмЁЭЩдЁЭЩвЁЭЩЪЁЭЩг ЁЭЩмЁЭЩЮЁЭЩйЁЭЩЭ ЁЭЩЛЁЭШ╛ЁЭЩКЁЭЩО.
But rather than drill you with all that again, I wanted to take the opportunity to mention ЁЭЩИЁЭЩФЁЭЩК-ЁЭЩДЁЭЩЙЁЭЩКЁЭЩОЁЭЩДЁЭЩПЁЭЩК ЁЭЩЗ.
There is significant research in the supplementation of this compound including:
ЁЯСЙЁЯП╝ Increase in insulin sensitivity ЁЯСЙЁЯП╝ Improved ovarian function ЁЯСЙЁЯП╝ Normalisation of menstrual cycle ЁЯСЙЁЯП╝ Reductions in free testosterone ЁЯСЙЁЯП╝ Significant weight loss ЁЯСЙЁЯП╝ Improved blood lipids/pressure.
If you suffer with PCOS or the above symptoms, consider taking 2-4g myo-inositol daily for at least 6 months and see if it can benefit you!
Need help or have questions? Drop me a DM ЁЯдЩЁЯП╝
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ЁЭЩВЁЭЩАЁЭЩПЁЭЩПЁЭЩДЁЭЩЙЁЭЩВ ЁЭЩНЁЭЩАЁЭЩОЁЭЩРЁЭЩЗЁЭЩПЁЭЩО
We believe itтАЩs SO important that we offer our online coaching programs as PACKAGES.
What do we mean by that?
... Well, in order to get good results, nutrition, exercise, activity, health status and lifestyle in general all need to be factored in.
This is precisely why weтАЩre not keen on writing a тАЬdiet planтАЭ or тАЬtraining planтАЭ in isolation.
ЁЭЩДЁЭЩЫ ЁЭЩмЁЭЩЪ ЁЭЩйЁЭЩЦЁЭЩаЁЭЩЪ ЁЭЩШЁЭЩЭЁЭЩЦЁЭЩзЁЭЩЬЁЭЩЪ ЁЭЩдЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩйЁЭЩзЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩЧЁЭЩкЁЭЩй ЁЭЩЩЁЭЩдЁЭЩгтАЩЁЭЩй ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ ЁЭЩЦ ЁЭЩиЁЭЩЦЁЭЩо ЁЭЩдЁЭЩг ЁЭЩмЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩоЁЭЩдЁЭЩк ЁЭЩеЁЭЩкЁЭЩй ЁЭЩЮЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩвЁЭЩдЁЭЩкЁЭЩйЁЭЩЭ, ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЭЩгЁЭЩдЁЭЩй ЁЭЩЦЁЭЩи ЁЭЩбЁЭЩЮЁЭЩаЁЭЩЪЁЭЩбЁЭЩо ЁЭЩоЁЭЩдЁЭЩктАЩЁЭЩбЁЭЩб ЁЭЩЬЁЭЩЪЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩзЁЭЩЪЁЭЩиЁЭЩкЁЭЩбЁЭЩйЁЭЩи ЁЭЩоЁЭЩдЁЭЩк ЁЭЩмЁЭЩЦЁЭЩгЁЭЩй.
ЁЭЩДЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩиЁЭЩЦЁЭЩвЁЭЩЪ ЁЭЩмЁЭЩЦЁЭЩо, ЁЭЩЮЁЭЩЫ ЁЭЩмЁЭЩЪ ЁЭЩиЁЭЩйЁЭЩзЁЭЩкЁЭЩШЁЭЩйЁЭЩкЁЭЩзЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩгЁЭЩкЁЭЩйЁЭЩзЁЭЩЮЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩЧЁЭЩкЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩЫЁЭЩЮЁЭЩгЁЭЩЩ ЁЭЩйЁЭЩЮЁЭЩвЁЭЩЪ ЁЭЩЮЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЬЁЭЩоЁЭЩв ЁЭЩЮЁЭЩи ЁЭЩмЁЭЩЦЁЭЩиЁЭЩйЁЭЩЪЁЭЩЩ ЁЭЩдЁЭЩз ЁЭЩгЁЭЩдЁЭЩг-ЁЭЩЪЁЭЩнЁЭЩЮЁЭЩиЁЭЩйЁЭЩЪЁЭЩг ЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩЪЁЭЩжЁЭЩкЁЭЩЦЁЭЩбЁЭЩбЁЭЩо, ЁЭЩоЁЭЩдЁЭЩк ЁЭЩиЁЭЩЮЁЭЩвЁЭЩеЁЭЩбЁЭЩо ЁЭЩмЁЭЩдЁЭЩгтАЩЁЭЩй ЁЭЩеЁЭЩзЁЭЩдЁЭЩЬЁЭЩзЁЭЩЪЁЭЩиЁЭЩи ЁЭЩдЁЭЩеЁЭЩйЁЭЩЮЁЭЩвЁЭЩЦЁЭЩбЁЭЩбЁЭЩо.
It needs to be an all-inclusive тАШleave no stoneтАЩ unturned approach, eh @cheriebi?
ЁЭЩДЁЭЩй ЁЭЩгЁЭЩЪЁЭЩЪЁЭЩЩЁЭЩи ЁЭЩйЁЭЩд ЁЭЩЧЁЭЩЪ ЁЭЩЦ ЁЭЩШЁЭЩдЁЭЩвЁЭЩеЁЭЩбЁЭЩЪЁЭЩйЁЭЩЪ ЁЭЩеЁЭЩЦЁЭЩШЁЭЩаЁЭЩЦЁЭЩЬЁЭЩЪ.
Otherwise, youтАЩll fail to maximise your potential.
And whatтАЩs even more important...?
Frequent communication, check-ins, reassessments and adjustments.
As you delve deeper into a different lifestyle or plan of action, things change, situations change...YOU change and these all need to be acknowledged and things adjusted as necessary.
ЁЭЩПЁЭЩЭЁЭЩЪ ЁЭЩиЁЭЩкЁЭЩеЁЭЩеЁЭЩдЁЭЩзЁЭЩй ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЦЁЭЩШЁЭЩШЁЭЩдЁЭЩкЁЭЩгЁЭЩйЁЭЩЦЁЭЩЧЁЭЩЮЁ ЭЩбЁЭЩЮЁЭЩйЁЭЩо ЁЭЩЪЁЭЩгЁЭЩЦЁЭЩЧЁЭЩбЁЭЩЪЁЭЩи ЁЭЩЦЁЭЩЩЁЭЩЭЁЭЩЪЁЭЩзЁЭЩЪЁЭЩгЁЭЩШЁЭЩЪ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩШЁЭЩдЁЭЩгЁЭЩиЁЭЩЮЁЭЩиЁЭЩйЁЭЩЪЁЭЩгЁЭЩШЁ ЭЩо.
Without these things, itтАЩs highly unlikely that you will be progressing at the rate you have the potential to.
DonтАЩt waste time taking up cheap, one-off plans when you could have absolutely everything taken care of for you and the follow up that is priceless.
Creating bespoke all-inclusive packages that deliver tonnes of value, but most importantly, results, is our main objective. YOU INVEST, WE DELIVER.
So thatтАЩs exactly how it goes.
Interested in joining the team? Drop me @serene_strong or @james_belerion a message and letтАЩs get started ЁЯФе . . . #coaching #onlinecoaching #packages #enrolnow #bestrong
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ЁЯзб Free 10 Day тАЬMind and Body Reset" program ЁЯЦд
Overhaul your mind and body in 10 days to decrease the bloat, prime your body to drop some inches and increase your energy so you feel great.
Whats included in the 10 day reset ЁЯдФ .... тЮб Initial Face to Face Nutrition Consult if your local тШХ / video call ЁЯТ╗ if not... to see whats holding you back. . тЮб Personalised 10 day nutrition program to get you feeling amazing. . тЮб 10 Day accountability program to keep you on track to getting results. . тЮб Our 3 step plan to creating new lasting habits to that increase energy.
We only have 10 spots over the next week for this program, and spaces are extremely limited due to the 1-1 experience.
If you want to тАШresetтАЩ once and for all and kick start transformation, simply comment тАЬMEтАЭ below to change your life and start today.
Serene & James
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тЭЧя╕ПЁЭЩЕЁЭЩКЁЭЩДЁЭЩЙЁЭЩП ЁЭЩЛЁЭШ╝ЁЭЩДЁЭЩЙтЭЧя╕П
Do you have recurring joint pain or suffer with inflamed joints in general?
It can be incredibly frustrating if painful joints are holding you back from exercise or general daily activity.
... ЁЭЩИЁЭЩЦЁЭЩЮЁЭЩгЁЭЩйЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЮЁЭЩгЁ ЭЩЬ ЁЭЩЦ ЁЭЩЬЁЭЩЪЁЭЩгЁЭЩЪЁЭЩзЁЭЩЦЁЭЩбЁЭЩбЁЭЩо ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо ЁЭЩЩЁЭЩЮЁЭЩЪЁЭЩй, ЁЭЩЦ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо ЁЭЩЧЁЭЩдЁЭЩЩЁЭЩо ЁЭЩмЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩгЁЭЩШЁЭЩбЁЭЩкЁЭЩЩЁЭЩЮЁЭЩгЁЭЩЬ (ЁЭЩШЁЭЩЦЁЭЩзЁЭЩЪЁЭЩЫЁЭЩкЁЭЩбЁЭЩбЁЭЩо ЁЭЩШЁЭЩЭЁЭЩдЁЭЩиЁЭЩЪЁЭЩг) ЁЭЩЦЁЭЩШЁЭЩйЁЭЩЮЁЭЩлЁЭЩЮЁЭЩйЁЭЩо/ЁЭЩЪЁЭЩн ЁЭЩЪЁЭЩзЁЭЩШЁЭЩЮЁЭЩиЁЭЩЪ ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩЦЁЭЩбЁЭЩмЁЭЩЦЁЭЩоЁЭЩи ЁЭЩеЁЭЩзЁЭЩЮЁЭЩвЁЭЩЦЁЭЩзЁЭЩо ЁЭЩзЁЭЩЪЁЭЩШЁЭЩдЁЭЩвЁЭЩвЁЭЩЪЁЭЩгЁЭЩЩЁЭЩЦЁ ЭЩйЁЭЩЮЁЭЩдЁЭЩгЁЭЩи, ЁЭЩЦЁЭЩи ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩиЁЭЩйЁЭЩзЁЭЩЪЁЭЩйЁЭЩШЁЭЩЭЁЭЩЮЁЭЩгЁЭЩЬ, ЁЭЩвЁЭЩЦЁЭЩиЁЭЩиЁЭЩЦЁЭЩЬЁЭЩЪ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩдЁЭЩйЁЭЩЭЁЭЩЪЁЭЩз ЁЭЩвЁЭЩкЁЭЩиЁЭЩШЁЭЩкЁЭЩбЁЭЩЦЁЭЩз ЁЭЩзЁЭЩЪЁЭЩбЁЭЩЦЁЭЩнЁЭЩЦЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩйЁЭЩЪЁЭЩШЁЭЩЭЁЭЩгЁЭЩЮЁЭЩжЁЭЩкЁЭЩЪЁЭЩи.
But here are some other things from a dietary/supplementation standpoint that maybe you havenтАЩt considered...
ЁЯСЙЁЯП╝ ЁЭШ╛ЁЭЩЦЁЭЩбЁЭЩШЁЭЩЮЁЭЩкЁЭЩв & ЁЭЩСЁЭЩЮЁЭЩйЁЭЩЦЁЭЩвЁЭЩЮЁЭЩг ЁЭШ┐ supplementation is very much praised when it comes to joint and bone health. Most of the our population are deficient in D3 specifically because of the limited sun exposure. Well worth adding in.
ЁЯСЙЁЯП╝ ЁЭЩБЁЭЩЮЁЭЩиЁЭЩЭ ЁЭЩдЁЭЩЮЁЭЩб is perhaps the most known anti-inflammatory supplement that is backed by a wealth of evidence. Even if you do consume oily fish as part of your diet, itтАЩs recommended that you include an additional dose of 2x1000mg capsules daily.
ЁЯСЙЁЯП╝ ЁЭШ╛ЁЭЩкЁЭЩзЁЭЩШЁЭЩкЁЭЩвЁЭЩЮЁЭЩг & ЁЭЩйЁЭЩкЁЭЩзЁЭЩвЁЭЩЪЁЭЩзЁЭЩЮЁЭЩШ are celebrated for their anti-inflammatory properties, particularly from an anecdotal standpoint. These are easily accessible from any health food shop. Worth a shot perhaps! ЁЯд╖ЁЯП╗тАНтЩАя╕П
ЁЯСЙЁЯП╝ There is some research that shows a dose of around 1500mg/day of ЁЭЩЬЁЭЩбЁЭЩкЁЭЩШЁЭЩдЁЭЩиЁЭЩЦЁЭЩвЁЭЩЮЁЭЩгЁ ЭЩЪ could potentially help slow down the degeneration of the cartilage (if this is what you suspect as the cause of the pain).
ЁЯСЙЁЯП╝ ЁЭШ╛ЁЭЩдЁЭЩбЁЭЩбЁЭЩЦЁЭЩЬЁЭЩЪЁЭЩг has also shown some promise in relieving joint pain and so could be worth a try.
Obviously it isnтАЩt recommended that you use all of these at once or any if you donтАЩt feel the benefits ЁЯШЖ
ЁЭШ╜ЁЭЩкЁЭЩй ЁЭЩЮЁЭЩЫ ЁЭЩЦЁЭЩгЁЭЩо ЁЭЩдЁЭЩЫ ЁЭЩйЁЭЩЭЁЭЩЪЁЭЩиЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЮЁЭЩгЁЭЩЬЁЭЩи ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩбЁЭЩЮЁЭЩвЁЭЩЮЁЭЩй ЁЭЩеЁЭЩЦЁЭЩЮЁЭЩг ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЬЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩиЁЭЩдЁЭЩвЁЭЩЪ ЁЭЩЫЁЭЩзЁЭЩЪЁЭЩЪЁЭЩЩЁЭЩдЁЭЩв ЁЭЩЧЁЭЩЦЁЭЩШЁЭЩа, ЁЭЩйЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЯТп ЁЭЩмЁЭЩдЁЭЩзЁЭЩйЁЭЩЭ ЁЭЩЮЁЭЩй!
тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФ Concerned that food choices or exercise is causing or exacerbating joint pain?
Drop me or @james_belerion a DM and let us help you!
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Make a promise to yourself to take action for greater appreciation of the life you lead and the things around you.
ЁЭЩФЁЭЩдЁЭЩкЁЭЩз ЁЭЩйЁЭЩЭЁЭЩдЁЭЩкЁЭЩЬЁЭЩЭЁЭЩйЁЭЩи, ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩеЁЭЩЪЁЭЩзЁЭЩШЁЭЩЪЁЭЩеЁЭЩйЁЭЩЮЁЭЩдЁЭЩгЁ ЭЩи ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩдЁЭЩкЁЭЩйЁЭЩбЁЭЩдЁЭЩдЁЭЩа ЁЭЩЦЁЭЩбЁЭЩб ЁЭЩЦЁЭЩЫЁЭЩЫЁЭЩЪЁЭЩШЁЭЩй ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЭЁЭЩЦЁЭЩеЁЭЩеЁЭЩЮЁЭЩгЁЭЩЪЁЭЩиЁЭЩи.
...and IтАЩd hope you agree, thatтАЩs the most important thing in lifeтАжto be happy.
... Our top tips to increase happiness:
1. Slow Down
We live busy lives and often the hustle and bustle takes over.
ЁЭЩПЁЭЩЦЁЭЩаЁЭЩЪ ЁЭЩЦ ЁЭЩЫЁЭЩЪЁЭЩм ЁЭЩйЁЭЩЮЁЭЩвЁЭЩЪ ЁЭЩдЁЭЩкЁЭЩйЁЭЩи ЁЭЩЮЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЩЁЭЩЦЁЭЩо, ЁЭЩЯЁЭЩкЁЭЩиЁЭЩй ЁЭЩЦ ЁЭЩЫЁЭЩЪЁЭЩм ЁЭЩвЁЭЩдЁЭЩвЁЭЩЪЁЭЩгЁЭЩйЁЭЩи ЁЭЩйЁЭЩд ЁЭЩЫЁЭЩкЁЭЩбЁЭЩбЁЭЩо ЁЭЩЦЁЭЩеЁЭЩеЁЭЩзЁЭЩЪЁЭЩШЁЭЩЮЁЭЩЦЁЭЩйЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩбЁЭЩЮЁЭЩйЁЭЩйЁЭЩбЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЮЁЭЩгЁЭЩЬЁЭЩи ЁЭЩЦЁЭЩзЁЭЩдЁЭЩкЁЭЩгЁЭЩЩ ЁЭЩоЁЭЩдЁЭЩк.
Get up early, take in the mornings, enjoy breakfast, watch the sun rise. Utilise your senses and look a little closer, thereтАЩs actually SO much to admire.
2. Get Closure on The Past
ЁЭШ╛ЁЭЩЦЁЭЩзЁЭЩзЁЭЩоЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩгЁЭЩЪЁЭЩЬЁЭЩЦЁЭЩйЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩвЁЭЩЪЁЭЩвЁЭЩдЁЭЩзЁЭЩЮЁЭЩЪЁЭЩи ЁЭЩдЁЭЩз ЁЭЩеЁЭЩЦЁЭЩиЁЭЩй ЁЭЩЪЁЭЩлЁЭЩЪЁЭЩгЁЭЩйЁЭЩи ЁЭЩЦЁЭЩзЁЭЩдЁЭЩкЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩЩ ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩЬЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЦ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩлЁЭЩо ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩзЁЭЩй ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩбЁЭЩбЁЭЩо ЁЭЩЦЁЭЩЫЁЭЩЫЁЭЩЪЁЭЩШЁЭЩй ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЦЁЭЩЧЁЭЩЮЁЭЩбЁЭЩЮЁЭЩйЁЭЩо ЁЭЩйЁЭЩд ЁЭЩЪЁЭЩгЁЭЩЯЁЭЩдЁЭЩо ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩеЁЭЩзЁЭЩЪЁЭЩиЁЭЩЪЁЭЩгЁЭЩй.
Find a way to put them to bed, for good.
Acknowledge, accept, forgive тАУ do whatever you have to do to rid of resentment and other negative emotions.
3. De-Clutter
Tidy desk/house, tidy mind.
ЁЭЩПЁЭЩдЁЭЩд ЁЭЩвЁЭЩЦЁЭЩгЁЭЩо ЁЭЩвЁЭЩЦЁЭЩйЁЭЩЪЁЭЩзЁЭЩЮЁЭЩЦЁЭЩб ЁЭЩеЁЭЩдЁЭЩиЁЭЩиЁЭЩЪЁЭЩиЁЭЩиЁЭЩЮЁЭЩдЁЭЩгЁ ЭЩи ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩвЁЭЩЦЁЭЩаЁЭЩЪ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩб ЁЭЩиЁЭЩйЁЭЩзЁЭЩЪЁЭЩиЁЭЩиЁЭЩЪЁЭЩЩ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЦЁЭЩШЁЭЩйЁЭЩкЁЭЩЦЁЭЩбЁЭЩбЁЭЩо ЁЭЩЬЁЭЩЪЁЭЩйЁЭЩйЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩзЁЭЩЮЁЭЩЩ ЁЭЩдЁЭЩЫ ЁЭЩкЁЭЩгЁЭЩгЁЭЩЪЁЭЩШЁЭЩЪЁЭЩиЁЭЩиЁЭЩЦЁЭЩзЁ ЭЩо ЁЭЩЮЁЭЩйЁЭЩЪЁЭЩвЁЭЩи ЁЭЩЮЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩбЁЭЩЮЁЭЩЫЁЭЩЪ ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩЭЁЭЩЪЁЭЩбЁЭЩе ЁЭЩоЁЭЩдЁЭЩк ЁЭЩйЁЭЩЭЁЭЩЮЁЭЩгЁЭЩа ЁЭЩШЁЭЩбЁЭЩЪЁЭЩЦЁЭЩзЁЭЩЪЁЭЩз ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩЦЁЭЩЮЁЭЩЩ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЩЁЭЩЪЁЭЩШЁЭЩЮЁЭЩиЁЭЩЮЁЭЩдЁЭЩг-ЁЭЩвЁЭЩЦ ЁЭЩаЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩеЁЭЩзЁЭЩдЁЭЩШЁЭЩЪЁЭЩиЁЭЩи ЁЭЩЩЁЭЩЦЁЭЩо ЁЭЩйЁЭЩд ЁЭЩЩЁЭЩЦЁЭЩо.
Think minimal and less to be worried about to increase happiness.
4. S-M-I-L-E
One of my favourite things to do.
ЁЭЩОЁЭЩвЁЭЩЮЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩЮЁЭЩи ЁЭЩЮЁЭЩгЁЭЩЫЁЭЩЪЁЭЩШЁЭЩйЁЭЩЮЁЭЩдЁЭЩкЁЭЩи. ЁЭШ┐ЁЭЩд ЁЭЩЮЁЭЩй ЁЭЩвЁЭЩдЁЭЩзЁЭЩЪ. ЁЭЩФЁЭЩЪЁЭЩи, ЁЭЩЪЁЭЩлЁЭЩЪЁЭЩг ЁЭЩмЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЩЁЭЩдЁЭЩгтАЩЁЭЩй ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩб ЁЭЩбЁЭЩЮЁЭЩаЁЭЩЪ ЁЭЩЮЁЭЩй.
Find small pleasures in everyday practices and spread the love to those around you. . тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФ тАФ Want to know how to increase your happiness, Drop me a message @serene_strong or @james_belerion and let us help you ЁЯдЩЁЯП╝
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ЁЭЩЗЁЭЩЪЁЭЩйтАЩЁЭЩи ЁЭЩйЁЭЩЦЁЭЩбЁЭЩа ЁЭЩЦЁЭЩЧЁЭЩдЁЭЩкЁЭЩй...ЁЭЩЛЁЭЩЗЁЭШ╝ЁЭЩПЁЭ ЩАЁЭШ╝ЁЭЩРЁЭЩО!
IтАЩve worked with many people who have lost a substantial amount of weight - as much as 4 or 5 stone, which is just mind-blowing.
While their start and end pictures show phenomenal progress, itтАЩs important to remember that at some points throughout the process...
... ╦Щuo─▒╩З╔Ф╟Э╔╣─▒p ╔Уuo╔╣╩Н ╟Э╔е╩З u─▒ ╔Уu─▒o╔У ╟Эq o╩З p╟Э╔п╟Э╟Эs s╔Уu─▒╔етКе
ЁЭШ╝ЁЭЩШЁЭЩйЁЭЩкЁЭЩЦЁЭЩбЁЭЩбЁЭЩо, ЁЭЩЮЁЭЩг ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩбЁЭЩЮЁЭЩйЁЭЩо, ЁЭЩмЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩбЁЭЩдЁЭЩиЁЭЩи ЁЭЩзЁЭЩЪЁЭЩиЁЭЩкЁЭЩбЁЭЩйЁЭЩи ЁЭЩЦЁЭЩзЁЭЩЪЁЭЩгтАЩЁЭЩй ЁЭЩбЁЭЩЮЁЭЩгЁЭЩЪЁЭЩЦЁЭЩз.
Even for those with lots to lose...
ЁЭЩТЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩбЁЭЩдЁЭЩиЁЭЩи ЁЭЩЮЁЭЩиЁЭЩгтАЩЁЭЩй ЁЭЩЦЁЭЩбЁЭЩмЁЭЩЦЁЭЩоЁЭЩи ЁЭЩШЁЭЩдЁЭЩгЁЭЩиЁЭЩЮЁЭЩиЁЭЩйЁЭЩЪЁЭЩгЁЭЩй ЁЭЩбЁЭЩдЁЭЩиЁЭЩи ЁЭЩмЁЭЩЪЁЭЩЪЁЭЩа ЁЭЩдЁЭЩг ЁЭЩмЁЭЩЪЁЭЩЪЁЭЩа ЁЭЩЧЁЭЩкЁЭЩй ЁЭЩЩЁЭЩдЁЭЩЪЁЭЩи ЁЭЩЮЁЭЩгЁЭЩлЁЭЩдЁЭЩбЁЭЩлЁЭЩЪ ЁЭЩеЁЭЩЪЁЭЩзЁЭЩЮЁЭЩдЁЭЩЩЁЭЩи ЁЭЩдЁЭЩЫ ЁЭЩеЁЭЩбЁЭЩЦЁЭЩйЁЭЩЪЁЭЩЦЁЭЩк ЁЭЩдЁЭЩз ЁЭЩЪЁЭЩлЁЭЩЪЁЭЩг ЁЭЩеЁЭЩЪЁЭЩзЁЭЩЮЁЭЩдЁЭЩЩЁЭЩи ЁЭЩмЁЭЩЭЁЭЩЪЁЭЩзЁЭЩЪ ЁЭЩмЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩЮЁЭЩи ЁЭЩзЁЭЩЪЁЭЩЬЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЪЁЭЩЩ.
These periods are a necessary part of a very long process.
And of course, the body is made up of a highly complex system of processes which are trying to keep everything in balance.
Naturally weight loss will become harder as your body is forced to adapt in a calorie deficit and as you get ever closer to your goal weight.
So my advice is to use these phases for practicing maintenance, use them to refocus yourself for the next phase, use them for positive affirmation (you CAN do this! ЁЯТкЁЯП╝) and most importantly, donтАЩt let them undermine your progress so far.
ЁЭШ╝ ЁЭЩиЁЭЩЭЁЭЩдЁЭЩзЁЭЩй ЁЭЩеЁЭЩЪЁЭЩзЁЭЩЮЁЭЩдЁЭЩЩ ЁЭЩдЁЭЩЫ ЁЭЩиЁЭЩйЁЭЩЦЁЭЩЬЁЭЩгЁЭЩЦЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩдЁЭЩз ЁЭЩзЁЭЩЪЁЭЩЬЁЭЩзЁЭЩЪЁЭЩиЁЭЩиЁЭЩЮЁЭЩдЁЭЩг ЁЭЩЩЁЭЩдЁЭЩЪЁЭЩиЁЭЩгтАЩЁЭЩй ЁЭЩвЁЭЩЪЁЭЩЦЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЯЁЭЩдЁЭЩкЁЭЩзЁЭЩгЁЭЩЪЁЭЩо ЁЭЩЭЁЭЩЦЁЭЩи ЁЭЩЪЁЭЩгЁЭЩЩЁЭЩЪЁЭЩЩ. . тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФ If youтАЩve found yourself plateauing with weight loss and need help or motivation to hit the next phase, message me @serene_strong or @james_belerion and let us help you ЁЯСНЁЯП╝
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ЁЭЩБЁЭЩдЁЭЩдЁЭЩЩ ЁЭЩеЁЭЩзЁЭЩЪЁЭЩе ЁЭЩЮЁЭЩи ЁЭЩдЁЭЩгЁЭЩЪ ЁЭЩдЁЭЩЫ ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЧЁЭЩЪЁЭЩиЁЭЩй ЁЭЩЭЁЭЩЦЁЭЩЧЁЭЩЮЁЭЩйЁЭЩи ЁЭЩйЁЭЩд ЁЭЩЬЁЭЩЪЁЭЩй ЁЭЩЮЁЭЩгЁЭЩйЁЭЩд ЁЭЩЮЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ ЁЭЩЧЁЭЩЮЁЭЩЬ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭ ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЫЁЭЩЮЁЭЩйЁЭЩгЁЭЩЪЁЭЩиЁЭЩи ЁЭЩЬЁЭЩдЁЭЩЦЁЭЩбЁЭЩи.
However, in an increasing busy, work-orientated world, we often find weтАЩre not as prepared as weтАЩd hoped and find ourselves scouring the supermarket shelves for an appropriate breakfast, lunch or snack.
ЁЭЩДЁЭЩйтАЩЁЭЩи ЁЭЩЦЁЭЩШЁЭЩйЁЭЩкЁЭЩЦЁЭЩбЁЭЩбЁЭЩо ЁЭЩЪЁЭЩЦЁЭЩиЁЭЩо ЁЭЩйЁЭЩд ЁЭЩЫЁЭЩЮЁЭЩгЁЭЩЩ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо, ЁЭЩЧЁЭЩЦЁЭЩбЁЭЩЦЁЭЩгЁЭЩШЁЭЩЪЁЭЩЩ ЁЭЩвЁЭЩЪЁЭЩЦЁЭЩбЁЭЩи ЁЭЩЧЁЭЩкЁЭЩй ЁЭЩЮЁЭЩй ЁЭЩзЁЭЩЪЁЭЩжЁЭЩкЁЭЩЮЁЭЩзЁЭЩЪЁЭЩи ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩгЁЭЩЪЁЭЩШЁЭЩЪЁЭЩиЁЭЩиЁЭЩЦЁЭЩзЁЭЩо ЁЭЩмЁЭЩЮЁЭЩбЁЭЩбЁЭЩеЁЭЩдЁЭЩмЁЭЩЪЁЭЩз!
... Yep thatтАЩs right - you have to walk past the high calorie sandwiches and the decadent coffees whilst dodging the chocolate bars and crisps. You might have to look a little closer for the healthier options.
This was my choice...roast chicken breast, hummus and carrot sticks, and a fruit salad.
For a little more than 350kcals (the same as a chocolate caramel slice from Starbucks), I found a pretty tasty lunch that was also nutritious and filling ЁЯСМЁЯП╝
The macros are as follows: 37g protein 27g carbs 12g fat
Not bad hey?
There are actually loads of other options on offer too! This is just one example.
The chicken (protein) could be subbed for boiled eggs, a tin of tuna, other meat options or Greek yoghurt.
The fruit salad (carbs) could be a small bag of popcorn, flavoured rice cakes, cold cous cous/quinoa, cold boiled potato (as part of a salad).
The fat in the hummus could be a snack pack of nuts or could have been factored in with eggs, smoked salmon, beef slices, full fat yoghurt or cream cheese.
ЁЭЩДтАЩЁЭЩв ЁЭЩйЁЭЩЪЁЭЩбЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩоЁЭЩдЁЭЩк, ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩбЁЭЩбЁЭЩо ЁЭЩЪЁЭЩЦЁЭЩиЁЭЩо ЁЭЩДЁЭЩБ ЁЭЩоЁЭЩдЁЭЩк ЁЭЩШЁЭЩЦЁЭЩг ЁЭЩиЁЭЩйЁЭЩзЁЭЩЪЁЭЩгЁЭЩЬЁЭЩйЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩмЁЭЩЮЁЭЩбЁЭЩбЁЭЩеЁЭЩдЁЭЩмЁЭЩЪЁЭЩз ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩгЁЭЩиЁЭЩйЁЭЩЮЁЭЩб ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЭЁЭЩЦЁЭЩЧЁЭЩЮЁЭЩй ЁЭЩдЁЭЩЫ ЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо ЁЭЩбЁЭЩкЁЭЩгЁЭЩШЁЭЩЭЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩдЁЭЩг-ЁЭЩйЁЭЩЭЁЭЩЪ-ЁЭЩЬЁЭЩд! . тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФ Want more ideas? Join the Be Strong team and let @james_belerion & I lead the way!
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As you sit down to set your goals for this week, this month, this year, remember...
ЁЭШ╝ЁЭЩЮЁЭЩв ЁЭЩЫЁЭЩдЁЭЩз ЁЭЩШЁЭЩдЁЭЩгЁЭЩиЁЭЩЮЁЭЩиЁЭЩйЁЭЩЪЁЭЩгЁЭЩйЁ ЭЩбЁЭЩо ЁЭЩЬЁЭЩдЁЭЩдЁЭЩЩ, ЁЭЩгЁЭЩдЁЭЩй ЁЭЩеЁЭЩЪЁЭЩзЁЭЩЫЁЭЩЪЁЭЩШЁЭЩй.
You wonтАЩt be able to be able to keep up тАЬperfectтАЭ for long, itтАЩs unlikely youтАЩll be тАЬperfectтАЭ for a week. ThereтАЩs no longevity in тАЬperfectтАЭ, whatever тАЬperfectтАЭ might be...
... ЁЭШ╝ЁЭЩг тАЬЁЭЩЦЁЭЩбЁЭЩб ЁЭЩдЁЭЩз ЁЭЩгЁЭЩдЁЭЩйЁЭЩЭЁЭЩЮЁЭЩгЁЭЩЬтАЭ, тАЬЁЭЩпЁЭЩЪЁЭЩзЁЭЩд ЁЭЩйЁЭЩд ЁЭЩЭЁЭЩЪЁЭЩзЁЭЩдтАЭ ЁЭЩЦЁЭЩеЁЭЩеЁЭЩзЁЭЩдЁЭЩЦЁЭЩШЁЭЩЭ ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩгЁЭЩдЁЭЩй ЁЭЩмЁЭЩдЁЭЩзЁЭЩа.
I get that you want to succeed, and fast, but donтАЩt let emotions and desires get the better of you. DonтАЩt become consumed by them.
Self-inflicted pressure will mean youтАЩll end up falling, and falling hard.
At this point, feelings of disappointment and failure set in, and you realise youтАЩre back at square one - looking back on yet another failed attempt.
This is a real scenario - one that I have witnessed on many many occasions.
So what do I suggest is best?....
1я╕ПтГг Plan to make changes for a longer period of time or even for the rest of your life. Steady, consistent progress wins.
2я╕ПтГг Stop being so hard on yourself. Self-inflicted pressure can destroy progress.
3я╕ПтГг Ask for help. ThereтАЩs no shame in admitting you canтАЩt achieve something alone.
4я╕ПтГг Acknowledge and accept imperfections. тАЬOwning your flawsтАЭ puts you in a strong position for achievement.
ЁЭШ┐ЁЭЩдЁЭЩгтАЩЁЭЩй ЁЭЩмЁЭЩЦЁЭЩиЁЭЩйЁЭЩЪ ЁЭЩйЁЭЩЮЁЭЩвЁЭЩЪ ЁЭЩЫЁЭЩЦЁЭЩгЁЭЩйЁЭЩЦЁЭЩиЁЭЩЮЁЭЩиЁЭЩЮЁЭЩгЁ ЭЩЬ ЁЭЩЦЁЭЩЧЁЭЩдЁЭЩкЁЭЩй ЁЭЩеЁЭЩЪЁЭЩзЁЭЩЫЁЭЩЪЁЭЩШЁЭЩйЁЭЩЮЁЭЩдЁЭЩг ЁЭЩмЁЭЩЭЁЭЩЪЁЭЩг ЁЭЩоЁЭЩдЁЭЩк ЁЭЩШЁЭЩдЁЭЩкЁЭЩбЁЭЩЩ ЁЭЩбЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩЦ ЁЭЩбЁЭЩЮЁЭЩЫЁЭЩЪ ЁЭЩдЁЭЩЫ ЁЭЩеЁЭЩзЁЭЩдЁЭЩЬЁЭЩзЁЭЩЪЁЭЩиЁЭЩиЁЭЩЮЁЭЩлЁ ЭЩЪ, ЁЭЩеЁЭЩдЁЭЩиЁЭЩЮЁЭЩйЁЭЩЮЁЭЩлЁЭЩЪ ЁЭЩШЁЭЩЭЁЭЩЦЁЭЩгЁЭЩЬЁЭЩЪ.
тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФ Need help...?
Message me @serene_strong or @james_belerion and weтАЩll get you started ЁЯЩМЁЯП╝
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ЁЭЩБЁЭЩдЁЭЩдЁЭЩЩ ЁЭЩЩЁЭЩЪЁЭЩеЁЭЩзЁЭЩЮЁЭЩлЁЭЩЦЁЭЩйЁЭЩЮЁЭЩдЁ ЭЩг ЁЭЩбЁЭЩЪЁЭЩЦЁЭЩЩЁЭЩи ЁЭЩйЁЭЩд ЁЭЩкЁЭЩгЁЭЩЭЁЭЩЪЁЭЩЦЁЭЩбЁЭЩйЁЭЩЭЁЭЩо ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬЁЭЩи ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЭЁЭЩЦЁЭЩЧЁЭЩЮЁЭЩйЁЭЩи.
Completely cutting out things that are you crave can have the opposite effect than intended when you are aiming to live a healthy, balanced life.
ЁЭШ╝ ЁЭЩбЁЭЩЮЁЭЩЫЁЭЩЪ ЁЭЩЩЁЭЩЪЁЭЩлЁЭЩдЁЭЩЮЁЭЩЩ ЁЭЩдЁЭЩЫ ЁЭЩЦЁЭЩгЁЭЩо ЁЭЩЮЁЭЩгЁЭЩЩЁЭЩкЁЭЩбЁЭЩЬЁЭЩЪЁЭЩгЁЭЩШЁЭЩЪЁ ЭЩи ЁЭЩЮЁЭЩи ЁЭЩдЁЭЩгЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩеЁЭЩзЁЭЩдЁЭЩвЁЭЩеЁЭЩй ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬЁЭЩи ЁЭЩдЁЭЩЫ ЁЭЩзЁЭЩЪЁЭЩиЁЭЩЪЁЭЩгЁЭЩйЁЭЩвЁЭЩЪЁЭЩгЁЭЩй, ЁЭЩЫЁЭЩзЁЭЩкЁЭЩиЁЭЩйЁЭЩзЁЭЩЦЁЭЩйЁЭЩЮЁЭЩдЁ ЭЩг, ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЩЁЭЩЪЁЭЩеЁЭЩбЁЭЩЪЁЭЩйЁЭЩЮЁЭЩдЁЭЩг.
... Thus, those feelings will inevitably lead to breaking a good habit, as the craving for the treat will become so great that one will stop caring about the formation of the habit at all.
Instead, treats should be built into the foundations of routines and habits, as these will help you stay on track, feel in control and be happy doing it.
Eat, exercise & be happy! ЁЯЩМЁЯП╝ . тАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтА ФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФтАФ Need help finding balance and building a good routine? Drop me or @james_belerion a message and let us help you! ЁЯдЩЁЯП╝
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ЁЭЩТЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩбЁЭЩдЁЭЩиЁЭЩи ЁЭЩЮЁЭЩи ЁЭЩгЁЭЩдЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩКЁЭЩЙЁЭЩЗЁЭЩФ ЁЭЩЬЁЭЩдЁЭЩЦЁЭЩб ЁЭЩиЁЭЩдЁЭЩвЁЭЩЪЁЭЩдЁЭЩгЁЭЩЪ ЁЭЩиЁЭЩЭЁЭЩдЁЭЩкЁЭЩбЁЭЩЩ ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ.
Yep, seriously.
In fact, it should really be a secondary result of living a healthier, longer life.
... Establishing optimal eating habits one step at a time allows you to create a sustainable change...and stop you from jumping from diet to diet every week!
ЁЭЩФЁЭЩдЁЭЩкЁЭЩз ЁЭЩмЁЭЩдЁЭЩзЁЭЩа ЁЭЩЮЁЭЩи ЁЭЩгЁЭЩЪЁЭЩлЁЭЩЪЁЭЩз ЁЭЩЩЁЭЩдЁЭЩгЁЭЩЪ - ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЭЩЦЁЭЩг ЁЭЩдЁЭЩгЁЭЩЬЁЭЩдЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩеЁЭЩзЁЭЩдЁЭЩШЁЭЩЪЁЭЩиЁЭЩи.
But we can assure you, with the right advice and support, youтАЩll make solid, consistent progress in body, as a consequence of working on health & mindЁЯСМЁЯП╝ . Need a little extra help with figuring out HOW to make these changes?
We are opening enrolment into our 12 week program ASAP for a brand new group of clients ЁЯдЧ . We work with people from all different exercise backgrounds, dieting history and physical capability. If youтАЩre interested, drop me or @james_belerion a message and we can explain exactly how it all works.
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ЁЭЩТЁЭЩЪЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩбЁЭЩдЁЭЩиЁЭЩи ЁЭЩЮЁЭЩи ЁЭЩгЁЭЩдЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩКЁЭЩЙЁЭЩЗЁЭЩФ ЁЭЩЬЁЭЩдЁЭЩЦЁЭЩб ЁЭЩиЁЭЩдЁЭЩвЁЭЩЪЁЭЩдЁЭЩгЁЭЩЪ ЁЭЩиЁЭЩЭЁЭЩдЁЭЩкЁЭЩбЁЭЩЩ ЁЭЩЭЁЭЩЦЁЭЩлЁЭЩЪ.
Yep, seriously.
In fact, it should really be a secondary result of living a healthier, longer life.
... Establishing optimal eating habits one step at a time allows you to create a sustainable change...and stop you from jumping from diet to diet every week!
ЁЭЩФЁЭЩдЁЭЩкЁЭЩз ЁЭЩмЁЭЩдЁЭЩзЁЭЩа ЁЭЩЮЁЭЩи ЁЭЩгЁЭЩЪЁЭЩлЁЭЩЪЁЭЩз ЁЭЩЩЁЭЩдЁЭЩгЁЭЩЪ - ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЭЩЦЁЭЩг ЁЭЩдЁЭЩгЁЭЩЬЁЭЩдЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩеЁЭЩзЁЭЩдЁЭЩШЁЭЩЪЁЭЩиЁЭЩи.
But we can assure you, with the right advice and support, youтАЩll make solid, consistent progress in body, as a consequence of working on health & mindЁЯСМЁЯП╝ . Need a little extra help with figuring out HOW to make these changes?
We are opening enrolment into our 12 week program ASAP for a brand new group of clients ЁЯдЧ . We work with people from all different exercise backgrounds, dieting history and physical capability.
If youтАЩre interested, drop me or @james_belerion a message and we can explain exactly how it all works.
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You know what we take for granted...?
The fact that, really...
ЁЭЩТЁЭЩЪ ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩЫЁЭЩзЁЭЩЪЁЭЩЪ ЁЭЩйЁЭЩд ЁЭЩШЁЭЩЭЁЭЩдЁЭЩдЁЭЩиЁЭЩЪ.
... The fact that we can (to a great extent) control our own destiny.
The fact that we can stand up one day and make a decision and action it!
The fact that we can change our path, our course, our journey, our destination.
The fact that we can move freely & choose freely.
Think about it...
ЁЭЩДЁЭЩиЁЭЩгтАЩЁЭЩй ЁЭЩйЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩЫЁЭЩЪЁЭЩЪЁЭЩбЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩдЁЭЩЫ ЁЭЩЫЁЭЩзЁЭЩЪЁЭЩЪЁЭЩЩЁЭЩдЁЭЩв ЁЭЩЮЁЭЩгЁЭЩШЁЭЩзЁЭЩЪЁЭЩЩЁЭЩЮЁЭЩЧЁЭЩбЁЭЩо ЁЭЩЪЁЭЩвЁЭЩеЁЭЩдЁЭЩмЁЭЩЪЁЭЩзЁЭЩЮЁЭЩгЁЭЩЬ?
You are the key to unlocking your truest potential.
There are no limits; no boundaries set. Just options to consider and decisions to make.
ЁЭЩПЁЭЩЭЁЭЩЪ ЁЭЩШЁЭЩЦЁЭЩгЁЭЩлЁЭЩЦЁЭЩи ЁЭЩдЁЭЩЫ ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩЫЁЭЩкЁЭЩйЁЭЩкЁЭЩзЁЭЩЪ ЁЭЩЮЁЭЩи ЁЭЩЧЁЭЩбЁЭЩЦЁЭЩгЁЭЩа ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩЮЁЭЩйтАЩЁЭЩи ЁЭЩоЁЭЩдЁЭЩкЁЭЩзЁЭЩи ЁЭЩйЁЭЩд ЁЭЩеЁЭЩЦЁЭЩЮЁЭЩгЁЭЩй ЁЭЩиЁЭЩд ЁЭЩмЁЭЩЭЁЭЩЦЁЭЩй ЁЭЩЩЁЭЩд ЁЭЩоЁЭЩдЁЭЩк ЁЭЩШЁЭЩЭЁЭЩдЁЭЩдЁЭЩиЁЭЩЪ? тЭдя╕П
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ЁЭЩТЁЭЩЭЁЭЩЦЁЭЩйтАЩЁЭЩи ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩзЁЭЩЮЁЭЩЬЁЭЩЭЁЭЩй ЁЭЩйЁЭЩзЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩиЁЭЩеЁЭЩбЁЭЩЮЁЭЩй ЁЭЩЫЁЭЩдЁЭЩз ЁЭЩвЁЭЩЪ?
The biggest thing is being able to stay consistent with a training schedule so keep this in mind when designing it.
You also want to make sure you hit the whole body - thatтАЩs all muscle groups equally- unless of course you are prepping for a competition or need to bring up weaker body parts.
... So ask yourself the question... . ЁЭЩЭЁЭЩдЁЭЩм ЁЭЩвЁЭЩЦЁЭЩгЁЭЩо ЁЭЩйЁЭЩЮЁЭЩвЁЭЩЪЁЭЩи ЁЭЩЦ ЁЭЩмЁЭЩЪЁЭЩЪЁЭЩа ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩД ЁЭЩзЁЭЩЪЁЭЩЦЁЭЩбЁЭЩЮЁЭЩиЁЭЩйЁЭЩЮЁЭЩШЁЭЩЦЁ ЭЩбЁЭЩбЁЭЩо ЁЭЩЧЁЭЩЪ ЁЭЩЮЁЭЩг ЁЭЩйЁЭЩЭЁЭЩЪ ЁЭЩЬЁЭЩоЁЭЩв...? . Then base your workouts around this...
2я╕ПтГгx week? Try whole body workouts made up of mainly compound lifts. E.g. Squat variation - Push Press - Walking Lunges - DB Chest Press - Bicep Curls
3я╕ПтГгx week? The infamous push/pull/leg will serve you well. Lead off with a compound movement and add on 4 additional movements. E.g. Push: Bench Press - Smith Machine Shoulder Press - DB Incline Press - Chest Flyes - Tricep Dips
4я╕ПтГгx week? Upper/Lower/Upper/Lower Split the body into upper & lower and focus on these parts of the body separately. For upper, you could do a chest, 2 shoulder, 2 back & an arm exercise. For lower maybe 2 quad, 1 hamstring, 1 glute, 1 calf, 1 abs.
5я╕ПтГгx week? The typical bodybuilding split is fun and beneficial for the advanced lifters looking to improve certain body parts. E.g. chest & tris, back & bis, shoulders & abs, legs x2. Or use any of the above templates but spread across 5 workouts.
Note: тЬЕ Cardio is a tool to be implemented to burn more calories within the session or work on cardiovascular fitness (or of course, you can just тАЬlift weights, faster ЁЯШП - superset/trident/giant set sty-le) тЬЕ If you are a competent lifter, compound movements should form the base of your weight lifting sessions with additional accessories to improve total body strength and shape your body as you want.
ЁЭЩКЁЭЩЫ ЁЭЩШЁЭЩдЁЭЩкЁЭЩзЁЭЩиЁЭЩЪ ЁЭЩйЁЭЩЭЁЭЩЪЁЭЩзЁЭЩЪ ЁЭЩЦЁЭЩзЁЭЩЪ ЁЭЩвЁЭЩЦЁЭЩгЁЭЩо ЁЭЩдЁЭЩйЁЭЩЭЁЭЩЪЁЭЩз ЁЭЩмЁЭЩЦЁЭЩоЁЭЩи ЁЭЩоЁЭЩдЁЭЩк ЁЭЩШЁЭЩдЁЭЩкЁЭЩбЁЭЩЩ ЁЭЩЮЁЭЩвЁЭЩеЁЭЩбЁЭЩЪЁЭЩвЁЭЩЪЁЭЩгЁЭЩй ЁЭЩйЁЭЩзЁЭЩЦЁЭЩЮЁЭЩгЁЭЩЮЁЭЩгЁЭЩЬ ЁЭЩиЁЭЩеЁЭЩбЁЭЩЮЁЭЩйЁЭЩи ЁЭЩЦЁЭЩгЁЭЩЩ ЁЭЩвЁЭЩкЁЭЩШЁЭЩЭ ЁЭЩдЁЭЩЫ ЁЭЩЮЁЭЩй ЁЭЩмЁЭЩЮЁЭЩбЁЭЩб ЁЭЩЩЁЭЩЪЁЭЩеЁЭЩЪЁЭЩгЁЭЩЩ ЁЭЩдЁЭЩг ЁЭЩоЁЭЩдЁЭЩкЁЭЩз ЁЭЩвЁЭЩЦЁЭЩЮЁЭЩг ЁЭЩЬЁЭЩдЁЭЩЦЁЭЩбЁЭЩи, ЁЭЩЦЁЭЩЧЁЭЩЮЁЭЩбЁЭЩЮЁЭЩйЁЭЩо, ЁЭЩЦЁЭЩбЁЭЩбЁЭЩдЁЭЩШЁЭЩЦЁЭЩйЁЭЩЪЁЭЩЩ ЁЭЩйЁЭЩЮЁЭЩвЁЭЩЪ, ЁЭЩеЁЭЩзЁЭЩЪЁЭЩЫЁЭЩЪЁЭЩзЁЭЩЪЁЭЩгЁЭЩШЁЭЩЪЁ ЭЩи & ЁЭЩвЁЭЩкЁЭЩиЁЭЩШЁЭЩкЁЭЩбЁЭЩЦЁЭЩйЁЭЩкЁЭЩзЁ ЭЩЪ.
Hit me or @james_belerion up if you need help ЁЯдЩЁЯП╝
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