Your Sweet Spot - nutrition & fitness

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29/07/2022

📢 Your weekend reminder Sweet Spot Fam...Also a BIG not to self.

Big love and respect,

Gab G x

Ps. Wishing I was in sunnier spots to practice being 'in the moment' this weekend. 😝

27/07/2022

Look what I just did. Hump day completed 🙌💪

Hope yours was as good as mine. 🤞😘

20/07/2022

Happy huuuump day crew 💪

📢 SOUND ON.

The DOMS are real for me right now...After having 2 weeks off training and coming back from COVID, I'm reminding myself to take some time to recover for the rest of the week.

What that means for me...

👉 Early nights. 7-9 hours sleep.
👉 Getting my 10k steps in each day. Blood flow to the muscles is far more effective for recovery than stretching (in my opinion)
👉 Hitting my protein target and getting in lots of fruit and veg.

Takeaway...

You can not adapt to what you can not recover from. Rest as hard as you train.😉

Are you always sore?

Maybe it's time for a rest day?🤷‍♀️

Big love,

Gab G x

19/07/2022

Need some help with nailing the basics...for life?

I've got your back💪

Shoot me a message and I bet I can help you with that. 😉

Big love and respect,

Gab G x

Ps. SOUND ON📢

04/06/2022

It's the weekend fam...*whoop whoop*

Just dropping in to let you know that...

One of the coolest things about diet and exercise, is that if you tick the boxes, you'll get the results...👌

And there aren't many things in life that are like that.

If you put in the work...If you create a calorie deficit, you will lose fat...End of story!

If you stimulate muscle and give your body the right nutrients, you will build muscle...End of!

You really just have to have your efforts placed in the right corner and then trust the process!

My point is...

Focus on the process and the outcomes will take care of themselves. 🙌😘

G x

Ps. As always, shoot me a message to chat if you're ready to put your efforts in the right place to get the biggest bang for your buck.👊

30/05/2022

👉Monday motivation...

Yes...Fat loss can result in increased confidence...

BUT, it's not the lower body fat % that makes you more confident.

The way I see it...The relationship between being in shape and confidence, has little to do with how you look, and a lot to do with achieving something hard.👊

Like most things...It's the PROCESS, not the OUTCOME that is important.😉

The confidence comes from showing up for yourself.👌

From telling yourself you are going to do something, and then doing it...From actually keeping that promise to yourself.🔥

Self confidence is trusting yourself, and knowing that you show up for yourself when you need to.👍

G x

25/05/2022

Hey Fam,

Less stress, less overwhelm, more focus and better results 💪

My approach as a coach is to focus on the things that are directly in your control...And this is the best approach to fat loss (in my experience)...No more stresing about the damn scales🤦‍♀️

I will show you where to place your efforts to get results 😉👍

A successful week is measured by your behaviours...And not by factors in which you have no direct control over (like scales)😋

Like I said...

Less stress. Less overwhelm. More focus. Better results👊

Need some help with where to focus your efforts to get the best bang for your buck? Shoot me a msg to chat✌️

G x

22/05/2022

Can't wait to wrap my lips around this baby tonight🤤

Sunday night special in the Gessner house.

Slow cooker Bolognese 🍝

Recipe below for the big batch cook.👇

Ps. I add a 2nd tin of tomatoes instead of passata, 1/2 cup of red wine, 2 x beef stock cubes, a couple of bay leaves and chilli flakes to the mix...cause everything needs to be spicy in my mouth😛

https://drive.google.com/file/d/13hqobRjvH6moHCitBwwH-JSzL4YY6rb0/view?usp=drivesdk

22/05/2022

Happy Sunday Fam🙌

Just a friendly reminder to set some intentions for the week and show up for yourself.

That's how you build trust...

And there are no promises more important than the ones you make to yourself. 👊

What 'non-negotiables' have you made?

Mine?...

➡️ Hit my weekly average step count.
➡️ Hit my protein target everyday.
➡️ Hit the gym 4 day's.
➡️ Nail my morning routine everyday.
➡️ Write an email everyday.

Feel free to share yours👇 It's funny, but when you say it out loud, you're more likely to follow through.😉

G x

15/05/2022

Hey Fam,

Here is your Sunday reminder to plan your week.😘

Everything seems overwhelming until you write it down.

A plan is the cure for overwhelm.😉

Take 10 minutes to plan your week out.

➡️ What are your priorities?

➡️ What might trip you up?

➡️ How can you plan ahead and foresee this so it doesn't happen?

If you need some help with this you know where to find me. ✌️

Big love and respect,

GG x

24/02/2022

🤔 Does adopting a vegan diet make you "healthier"?
🤷‍♀️ As always, it depends?...Let me attempt to explain...
🥥 By identifying as "vegan", means you're excluding certain food groups...aka excluding vital macro and micro-nutrients important to your overall "health". For example...
🥛🍳 Vitamins such as vitamin B12 and Iron are primarily derived from foods which don't fall into the "vegan diet"...aka animal produce.
😁 Takeaway... If your overall value is "health"?...Then a deeper delve into where you can obtain these essential, "healthful" nutrients is something that should not be ignored!
✌️ My advice?...Do your research, and don't assume that by identifying as a vegan, makes you a healthier human. In fact, it might mean the opposite?
👩‍💻 Ps. This post inspired, and required as part of the course I'm currently studying...You know?...to make me a better coach👍
Thanks for keeping me accountable and resourceful. 🤩
Need someone to be accountable to?...Sometimes it's just what you need.
I'm here to help, when you're ready. 🙌
DM'S are always open for a chat.
Big love and respect,
Gab G x

22/02/2022

I've been doing a fair bit of research on 'The MENOPAUSE' lately...

Probably because I'm there...it's official...I'm perimenopausal aka early stages of the next and final phase of my hormonal life...

It's here to stay...no turning back now...my choices?

Embrace the change...And make the necessary adjustments to make the transition as smooth as possible. 🤞

Not going to lie...some days are rough...compared to my usual 'high energy' self...

But...it's nothing to 'Not' talk about...in fact, I want to talk about it...

We can be in denial...or we can get to the crux of it all.

You might think you're powerless...But let me tell you this...

The ball is in your court ladies...And I've got your back👊

Tomorrow's email is for you.

Hit the link below if you want to take your power back.🤗

https://mailchi.mp/yoursweetspot.com.au/food-for-thought

15/02/2022

🤔 So you struggle with over indulgence/over eating at night?...
👊 You're not alone.
👌 The first thing to overcoming this, is to unpack it all. *easier said than done. But what isn't ?*
🤔 Why is this happening? Can you pinpoint the moment where things get the better of you?
🙌 Here's my hot tips for your first port of call.
➡️➡️➡️➡️ SWIPE ACROSS.
🤗 As always, my DMs are open for some extra support when you're ready.
🥰 Big love and respect,
👉 Gab G x

02/02/2022

Hey team...Cause we're a team right?😉

Dropping a line because I've had a lot of questions regarding metabolism lately...And people reaching out for help because they think their metabolism is broken...Or maybe it needs a reset...Or reboot...

Anyway, I'm in the process of creating an email series (let's call it my blog)...And as the image suggests, it's an insight into all evidence based things in regards to metabolism.

I'm hoping it gives you some insight into what to believe and what not to...(yep, it's a crazy space of info out there)

If you're interested...Sign up to my emails (if you haven't already)...First one coming tomorrow 😉

Link is below.

Big love and respect,

Gab G x 👊

https://mailchi.mp/yoursweetspot.com.au/food-for-thought

13/01/2022

🥦 Just add another serve of veg to your meal...
🥩 Maybe you just need to up your protein to curb your hunger?
🤔 Yeah...maybe this is true for some people...but, I'm not sure how helpful this is to 'Sue' who has been raiding the biscuit barrel at 4pm every day since 2001.
😏 Let's be real...no extra serve of chicken or veg is coming between that biscuit barrel relationship. *ahaah
😴 In fact, I'm starting to believe that "adding in" is not the answer here.
As hard as it is, and without pathologisising...you might need to place the focus on unlearning certain behaviours that you know don't serve you?..It's hard though🤷‍♀️
😁 A lot of the time, there most probably isn't anything wrong with you. You might just be practising habits that need a little unlearning...
👊 And that's where i/your coach comes in.
✅ Yes...I agree...we could always do with more fruit and veg...we all know that...derrrr
🥵 But I'm not sure how useful this message is in terms of our inclination to be drawn towards desire and satisfaction from the food we eat?...and it's not always emotionally driven.
Would love to know what you guys think on this.
Big love and respect,
Gab G x
Shoot me a msg of you need some help. And if I can't help you for any reason, I'll make you sure I can point you in the right direction...because I've always got your back👊

11/01/2022

🤔 Are you getting the results you deserve from the effort you’re putting in?...I get it... it can be quite confronting to step back and truly answer this.
➡️ I mean, we all like to down play the lack of results we're really getting when we feel like we've been busting our butt...whether it be with exercise or nutrition.
🔊 But listen up...Imagine if you were confident in the process...If you knew that 'ticking X boxes' would eventually get you there?
🤯 You suddenly realise that it doesn't really matter how long it's going to take...Because you know that if you tick the boxes long enough, you'll get to where you want to get.
🏁 Then you have an epiphany...And come to the conclusion that you'd probably still be doing all the things you've been doing anyway...But your focus has changed to the things that really matter...
😇 Your life suddenly improves. The way you think and process your thoughts are more conducive to the way you want to live.
👊 And as a byproduct of that...You start to get what you deserve from the effort and time you've invested.
🙌 Need some help with where to focus your effort? My DM'S are always open for a chat.😘
Big love and respect,
Gab G x
➡️ Coaching - DM ME...or funnily enough...Just reply to this post 🤩

10/01/2022

🔊 Sorry for shouting.

💡 But this is the goal...With most things in life really...but particularly with dieting.
😇 And this is what dreams are made of...If you're a client centred/compassionate coach.
👍 If thought out properly, the goal is most likely more of a 'feel' thing than driving for X number on the scales.
🥰 I fricken love that my clients have just focused on ticking the boxes and...
🤭 It's funny...but they're noticing that they're becoming a byproduct of their behaviours.

Need some help with where to focus your effort to get the most bang for your buck? DM me...I'm pretty friendly 😉
Big love and respect,
Gab G x

16/12/2021

You don't always need a definitive reason to want to change things from the way the are, to something you want them to be.
It can just be as simple as wanting to change something because you want to.
You don't even have to give a reason if someone asks.
It's always your choice.
Own it.

Address

Perth
Perth, WA
6000

Telephone

+61430151783

Website

https://linktr.ee/YourSweetSpot

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