RegisterGraphfit2022-01-03T13:50:42+00:00

REGISTER

CREATE YOUR ACCOUNT

STAY CONNECTED

FOLLOW US ON INSTAGRAM

If I wanted fast results I’d do this…

🖕🏻 to super low “punish yourself” calories… do this instead 👇

1️⃣ Pick an end goal, a date, a race, a holiday

It doesn’t matter what, but you need to be able to visually see an end

2️⃣ Plan out your food for the week

3-4 meals a day, eat the same food for all the meals expect 1, make something different and fun for that meal

EXAMPLE - 2000 calories
Breakfast - same 400cal meal each day
Lunch - same 400cal meal each day
Dinner - 800cal of something different & fun
Snack - 400cal same meal each day

Get bored of one of the meals? Swap it for something else that’s 400cal

No weight loss, lower the calories and repeat

3️⃣ Focus on getting strong and fit

Walk, run and exercise daily!

If you want to look like an athlete, pretend you are one 🤷🏻‍♂️

Still stuck? Send me a DM

We’ve got loads of free stuff we can send you to get you moving in the right direction

….🍑👀

Ha! Made you look

But seriously, I’m tempted to get an all black pair for in the gym 🤷🏻‍♂️

I can see the appeal

This was all @rach.level10life idea so if she’s got the ick, it’s her fault 🤷🏻‍♂️

I definitely turned some heads in @evolutionfitnessxl yesterday anyway 😂

This is how to fix it 👇👇👇 The logic is s

This is how to fix it 👇👇👇

The logic is sound, less food = less calories

If you could stick to it, you’d lose weight

The problem is, most people can’t find the body’s Hormon reaching to missing meals

I don’t know if you’ve noticed but your body LOVES food

When you don’t eat, your body ramps up it’s hunger signalling hormone Ghrelin

This means you feel more hungry in the night

Your body also blunts your signals to feel full by producing less leptin

Ever had that feeling like you just want to keep eating?

Yeah, that’s why

The solution, regular eating patterns

Your body is pretty amazing, if you eat around the same time each day, and spread those meals across the day

You’ll feel less hungry between meals and when you do eat, you’ll feel full at the right time

How many did I get right? 🤷🏻‍♂️

How many did I get right? 🤷🏻‍♂️

Do you struggle with self doubt? READ THIS… On

Do you struggle with self doubt? READ THIS…

On Saturday I asked Jess to join me on a 7km run

This was her first run NOT on a treadmill
This was the FURTHEST she’d ever ran
This was a BIG deal

A few months back, Jess’ goal was to run 5km

She smashed that and has been running multiple times a week since but never daring to step outside and run

As her coach it’s my job to push,

My job is to see the potential in people and drag them out of there comfort zone if I have to

So that’s what I did

First off by setting her a BIG goal of running a whole 13.5km for a charity event for her work

And then by helping her see she’s capable of it by taking her on her first outdoor run with me

We took it easy, Jess set the pace and we chatted the whole way around

She faced a seemingly impossible challenge of running 7km outside and she smashed it

Self-doubt exists when you’re doing something new

It’s there to remind you that you’re outside you’re comfort zone

The self-doubt vanishes when you prove to your self you can do it

Don’t let self-doubt hold you back

3 books that helped me see amazing changes 1. At

3 books that helped me see amazing changes

1. Atomic habits by James Clear
2. The Miracle Morning by Hal Elrod
3. The Values Factor by John Demartini

What book has had the biggest impact on your life?

FOLLOW @jack.level10life