Propa Fitness Academy

08/06/2025

You don’t HAVE to track calories in order to lose weight but tracking everything diligently is the most efficient way to see where you can improve

Tracking your nutrition isn’t just about losing weight either

It’s a good way to make sure you’re getting enough of what you need; Protein, healthy fats, sufficient carbs, fibre, potassium, sodium etc

Tracking calories at maintenance is one thing I encourage all of my clients to do as well as it’s really important to know how to fuel your body correctly and move away from the idea that you only track calories when you’re trying to lose weight

06/06/2025

26 out of 28 = a 93% success rate. You’ll be just fine with that 🙃

(as long as it’s not two buffet dinners where you consume 5,000 calories at each one 😆)

03/06/2025

A list of some high fibre foods below 👇

1: Rolled oats, 5g fibre per 50g (180 calories)

2: Kiwi Fruit, 3g fibre (60 calories)

3: Black beans, 5g fibre per 75g (70 calories)

4: Apple, 4g fibre (100 calories)

5: Green peas, 5g fibre per 100g (80 calories)

If you eat a diet rich in fruit, vegetables, beans, legumes & whole grains you should have no problem getting enough fibre

02/06/2025

Some people panic when I suggest using protein powder to help them increase their intake

They see “bodybuilders” using it and think it’s something you ingest that you gives you muscles… I wish 😅

Don’t panic

You won’t suddenly bulk up because you started adding a scoop of protein powder to your porridge

You also don’t need to use protein powder if you don’t like it

You can definitely meet your protein needs with whole foods if that’s what you prefer

31/05/2025

There’s a common misconception that you need to be in the gym 2 hours a day, 5 - 6 days a week to “get fit”… but you really don’t.

Here’s the truth:

You need to lose some excess fat, which can be done by hitting a daily step target and making smart nutritional choices

You need to build some muscle and strength, which can be achieved with 3 well designed weights sessions per week and making smart nutritional choices

You can add some cardio to your routine if you like, e.g. 15 minutes on the bike after your 45 minute gym session

And you’ll lose fat, build muscle, improve your health and feeling amazing for it 😎

29/05/2025

You don’t have to do everything all at once, try habit stacking like this 👆 example below:

Week 1: Hit 10,000 steps daily

Week 2: + Stick to a calorie target & eliminate alcohol

Week 3: + Hit a protein & fibre target

Week 4: + Lift weights 2-3 times a week

Week 5: + Get 7-8 hours sleep per night

Week 6: + Read 5 pages of a book each day

Week 7: + Reduce screen time

Week 8: + Do something active with friends once a fortnight (hike, sauna, beach swim)

10/09/2024

19/05/2024

Every year the gyms start to get quieter in Winter, and I always wonder why..

These are months you want to be putting in the work, so you can reap the rewards in Summer

You’ll never regret starting earlier and giving yourself time to get the results you want 💪

01/03/2024

Some simple things you can do for your overall health and wellbeing 😊