G23 Fitness

16/08/2025

work Colour run!!! Love my job!!!

08/08/2025

Part 1- Why your not losing weight?🤔

Ok here we go, thr cals in vs out theory is kind of right!!! Cals in vs out does play a roll, but it's not the only thing to consider!
The nutrient value of the food is even more important!!! Calories are not always equal as in nutrient wise. EG-small packet of chips =200 cals vs 2 eggs =200 cals! Not the same! Chips has no nutrient value, eggs are packed with nutrients! In other words, chips are empty cals, bc there is no nutrient value within them! They are s**t in simple terms! and s**t cannot build muscle!
S**t food makes s**t hormones over time= fat! Are we getting the picture?
What you eat creates tomorrows body, so if u eat s**t food (and ur sticking to you daily cal intake for weightloss) News flash/ ur starving your body of necessary nutrients it needs to build the body you want. It doesn't work and it never has worked and it never will work, your setting yourself up to fail and get sick. Eat fresh food, stay within a cal deficit!!! High protein, minimal grains.
Sugar FREE! yes you heard right!!! At leadt minimal sugar- that includes grains.

31/05/2025

Fun, Results and furry friends!!!

Getting active isn't just about sweating to see physical changes- it's also about enjoying the process & making it part of your lifestyle! When exercise is fun, your more likely to stick with it and what better way to add joy to your routine than involving your loyal canine companion?

30/03/2025

It’s not enough to train occasionally , if you want real results!! You need a good plan and it requires discipline to follow it.
That means when you’re not feeling it, you push through and train anyway, you eat clean, get enough rest then repeat!!!
Results are not based on luck, it’s consistency with your eating, training and recovery and that's what will help you reach your goals!!! So stop looking for the easy road, bc there isn’t one!!!

04/02/2025

Why so many people don’t get the results they want!!

1- unrealistic goals- it’s great to have a big end goal, but usually the big goals take a lot of time leading to lack of motivation!!! Set small attainable goals to keep you motivated- still keeping ur mind on that big end goal!
2-Lack of consistency!!! If u want the results you need to be consistent with ur food, training and rest!!! People tend to start out like a bull at a gate and can’t maintain that. Just start with 2 sessions a week and build on that over time!!!
3-insufficient support. It’s important to have a support network around u, sometimes a training buddy or trainer is a great way to keep u accountable!!! Even athletes have coaches!!!
4-boredom. Something you tend to see a lot as a trainer, is people doing the exact same program for years, same weights, same reps, wondering why they are not getting results!!! Change things up, if ur weights, reps, time under tension or sets are not changing- neither are u!
5-trying to Out train a crap diet!!! If you think you’re going to get ripped eating crap food - think again! The harder you train the better your nutrition has to be to support the body training hard. The body needs nutrients to be efficient!!! You can’t out train a crap diet! Food is a good 70% of ur results!
6-inadequate Education. This is where having a trainer comes into play!!! A Good trainer can eradicate the trial and error you may have to go through if u don’t know what to do!!! Also imbalances of the body also can be avoided!! Pick your trainer carefully!!!
7-Time poor- make sure you have a plan for your lack of time! That may mean meal prep on your days off, it may mean waking earlier and training before a long day, it may even mean more incidental exercise or less cals than you have been eating. The commitment must be there if u want to be successful!
8-measuring progress. This is important to keep your enthusiasm alive!!! The small wins is what keeps driving the motivation!!! I suggest a training diary- for your weights, how u feel, your food so you can track what you’re doing.
9- Bloodwork. It’s always imperative to check ur bloods before you start a training regime and every 3-6 months, to make sure your hormones are functioning as you may need to get things tweaked if you have lived an unhealthy lifestyle for years. (Food creates ur hormones remember) For women it’s imperitive that iron is also tested regularly- especially if you have had low iron in the past. This will determine your energy, immune system and also motivation.. a lot of women quit because of this. Your iron needs to sit at at least 20/33 (to train) and ferritin at least 100 (iron storage). Remember your blood is what delivers the nutrients around the body along with oxygen, so if your iron is low your body can’t be efficient, It’s as simple as that! (Tablets are crap and don’t work) go for injections or infusions!!!
10- motivation. If you think everyday your going to wake up motivated think again! It’s the days that you don’t feel motivated that you need to push through. Training is a habit, sometimes you don’t feel like it, but you know that consistency is key!!! The only exception is illness! If you’re sick, stay at home and rest, the body requires rest to heal!

20/01/2025

Just as the front window of a car is expansive and clear, encouraging us to look ahead, you will notice your review mirrors are small, reminding us that our past is only a fraction of our journey.
We must prioritise our future over the things we have outgrown. Life is a continuous journey of growth and transformation and it’s essential to keep our eyes on the road ahead, embracing new possibilities and opportunities.
Change may be daunting at times, even heart breaking, but it often leads us to our true purpose ,potential and happiness. Let’s celebrate progress and remain positive about what lies ahead!!!
Sometimes the best thing u can do is move on and never look back!

18/01/2025

11/01/2025

Using your menstrual cycle to your advantage training-

It’s not often talked about but you can use your menstrual cycle to ur advantage, like many athletes do!!! Different phases of your cycle affect energy levels, mood and physical performance!! Here is a breakdown of those phases;

1-Menstral phase- (Days 1-5)-During this phase, you may feel fatigued, or experience cramps. If that’s the case, lighter exercise, low intensity workouts, listen to your body! Get rest if you need!

2-Follicular Phase-(Days 6-14)This phase is characterized by higher Estrogen, which will enhance your energy and strength, this is the best time for intense workouts! Heavy strength or (HIIT).

3- Ovulation Phase- (days 14-16) This is your peak energy level and peak strength phase! This phase is when to push yourself the hardest, with weights or cardio, whatever you are training towards!

4- Luteal Phase-(Days 17-28) As your body prepares for mentratuon, you may experience a dip in energy and mood swings due to hormonal changes. Moderate training levels should be your goal for this phase! Lower weight, higher rep ranges. More recovery days , lighter activities!!!

It’s a good idea to track how you feel during ur cycle so u can plan your training, more specific to ur body and energy levels!!! These patterns can help you reach your potential taking your cycle into consideration!!!

09/01/2025

ALCOHOL
The good the bad and the ugly!!!

Alcohol can inhibit training gains for several reasons;

1-First of all alcohol contains empty calories (it has no nutritional value whatsoever), leading to weight gain, and many other issues. .
2- Alcohol affects protein synthesis, interfering with muscle recovery and muscle growth.
3-when drinking alcohol the body prioritises metabolising alcohol over other important processes in an effort to eradicate it from the body!
4- Your sleep cycle will be affected by alcohol. It may help you go to sleep, but the quality of sleep will be poor, so recovery will be hindered along with your energy levels.
5- Alcohol lowers inhibitions, leading to poor dietary choices, (usually fatty or high carb foods) leading to weight gain as the body will burn off alcohol cals first, storing the food you eat as bodyfat.
6- Alcohol depletes important vitamins and minerals that are required to recover the body, especially after workouts.
7- Dehydration is a certainty!!!
8- Excessive drinking can and will lead to liver and brain damage!
9-Alcohol is Catabolic, yes u heard right, it will break down that hard earned muscle tissue u have worked so hard to gain!
10- high cortisol levels also will occur due to drinking!!!which is a stress hormone which will put weight on around the belly!!! Cortisol also causes the body to be Catabolic (break down muscle)!

At the end of the day it’s important to weigh up what your wanting goals wise and what ur doing action wise, understanding that constant drinking (even small amounts) will lead to very minimal results! As the old saying goes, you can’t out train a bad diet!!!

03/01/2025

Before diving into that new training regime, it’s crucial to get your hormone levels checked.
Many people don’t realize that poor dietary choices can lead to hormone imbalances, which can hinder your body’s efficiency in achieving your goals.
If you have been indulging in unhealthy habits like excessive drinking, smoking, or eating junk food for years, it’s likely affecting your hormones.
To truely see results from your efforts, ensure your hormones are functioning optimally.
So before investing in programs and supplements or even trainers,make sure you get your blood work done and save yourself a huge and costly setback!!! There is a chance you may have to rebalance your hormones to get the results you’re seeking!! Especially if you’re female and have spent years on the pill!

31/12/2024

New year , New Goals!!!

As we step into 2025, it’s time to embrace fresh beginnings and set our sights on achieving greatness! Whatever your goal may be, this is the moment to commit to your journey!
Remember every small step counts. Here is to a new year filled with growth, resilience and achievement! Let’s get started, your best self is waiting!!!

09/06/2022

Great session today! 175kg on leg press, nice job ladies! 👌