Black Diamond Fitness

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Black Diamond Fitness

Fitness Lifestyle Coaching, focusing on changing mindsets and creating healthy habits. We don't just give meal plans.

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www.blackdiamondfit.com

02/22/2022

I’ll just keep drilling it into your heads. Calorie deficit. Thats it, thats all. 💯

They teach it in Weight Watchers, Jenny Craig, Keto diets, Akins, IIFYM, Isagenix, Zone diet, Beachbody, Intermittent Fasting.. List goes on and on. 😅

They all follow the same principles. Lower your caloric intake, so you’re in a deficit.

Do whatever you can do CONSISTENTLY.📈

I don’t have a secret as a coach. 🙋🏻‍♂️ My main job is to find foods your enjoy. Get you in a deficit and keep you accountable to your goal. The end.

Don’t do a program and suffer just because you think it’s the secret. It’s not. The secret is calories in vs. calories out. Everything else is pixy dust and marketing. 🧚‍♀️

02/04/2022

Don’t be a Judge Judy.

You see it all the time. Judging form, judging routines, judging the exercise without knowing the individual or why they’re doing whatever you’re laughing at..

Even I get judged. Some old guy thought I was dumb doing side laterals on the double attachment row for better tension throughout the movement. I’m a published fitness athlete and experienced. But this guy didn’t know me. He just judged without understanding.

I get it.. Sometimes people do crazy stuff.

But..

Most cases it’s just learning curves or they are doing something out of curiosity. They see something and try it themselves.

Unless it’s going to hurt them. Leave them alone. If you’re really concerned, speak to them politely and give them advice (in very rare circumstances).

11/03/2021

Do I actually understand this show or even watched it. No.

Do I understand that fad diets will never work. Yes, yes I do!

Learn to just eat smaller portions. Halloween for example. Eat 1 Coffee Crisp, not 5. Eat 1 little bag of cheezies, not 3. Maybe throw some lean protein in the mix and proper vitamins. Don’t like veggies? Drink them. Like there are so many ways. It’s 2022 almost. Stop thinking you need to starve yourself and eat plain, bland food.

Oh and diet pop isn’t bad for you. Don’t drink that sugary stuff — it’s such a waste of carbs.. you can eat another 6 coffee crisp for that amount of sugar. 😜🤪

10/20/2021

If they say this.. run .. like fast. 🚩🚩🚩🚩🚩😂

🏃🏻‍♂️ 🏃‍♀️ 🏃🏻 💨 💨 💨

At this point there is so much research it’s beyond my brain power to even understand why this is even a thing people believe.

If you don’t wan’t to believe little ol’ me just go to 👉🏻 ’s page or even buy his book 📕 .. Listen to the experts!

09/11/2021

If you have lots of weight to lose👇🏻

1. Create a plan you can do consistently in a calorie deficit even if it’s slower progress.

👉🏻Listen.. faster is not better. Slow progress is not bad progress. 👊🏻 You need to adhere to the plan and if slower progress gets you there then who cares the time table. 💯 Also, hate to break it to anyone wanting to lose “x” pounds. If you don’t continue to adhere to the plan after you hit that goal or at least eat at maintenance. You will eventually gain it all back.

2. Take scheduled diet breaks before you’re burnt out.

👉🏻Diet breaks don’t mean eat your face off. ❌ .. It means going back to maintenance, relaxing on food choices and giving yourself more freedoms. ✅ Maybe even add some strength building exercises to your program 🤷🏻‍♂️ Skys the limit. But again this doesn’t mean fall off the wagon.

3. Go back to plan you can do consistently in a calorie deficit even if it’s slower progress.

👉🏻Again.. go back into a deficit. Increase cardiovascular🫀exercise and start losing more weight! 😁😁

I also hot take ♨️ again.. Weight loss legit takes a lot of work and to maintain the weight loss takes even more. It will be impossible to live your routine as is right now and lose weight. You’ll have to sacrifice things from time to time. That doesn’t mean you’re in jail 🚓 — it just means you’re in better control of your schedule and plans. It takes a ton of discipline, goal setting, as well as consistency to create this new you.

🧬🧬It’s likely not your hormones, the diet plan, or your body type slowing you down. It’s the discipline, goal setting and consistency i stated above.

09/08/2021

It’s super easy stuff. The chances of you over eating whole foods every day is so much smaller of a chance than you over eating processed goods.

Not saying don’t eat them. Definitely eat them if you want them. I’m saying..

Eat them less. Eat whole food more.

08/19/2021

I feel like this is a subject that will never be understood. Even though people continue to say they understand.

IT DOESN’T MATTER THE DIET.

None are superior 🙅🏻‍♂️

The lifestyle you can do daily without crippling you mentally and physically is the plan for YOU.

Keto doesn’t mean you can eat more calories.

IIFYM doesn’t mean you can eat more calories.

Weight Watchers doesn’t mean you can eat more calories.

Atkins doesn’t mean you can eat more calories.

Calories will always matter and we can’t all do the same thing because we are all unique. Thats what makes it difficult.

But once you find whats right for you. You’ll do nothing but succeed 😁

07/28/2021

Struggling to lose weight? Focus on these instead 👇🏻

1️⃣ Cardio is great but it’s only part of a weight loss journey. Build muscle, by doing this your body needs more calories making weight loss easier and more effective. Plus you’ll gain curves and shape as an added bonus 😜

2️⃣ Focus on nutrient dense whole foods and eat a ton of them. It’s easy to eat highly processed foods that leave you still hungry after eating them. Yes they taste good but they also are usually high in sugar/fat(not the good kinds) and very low in micronutrients. Leaving you with room to eat way more calories that don’t help you gain muscle which i explained above why it’s important 👆🏻 1️⃣

07/05/2021

Just stop making excuses and put in the work. Losing weight is hard. Like really hard. If you half ass it you’ll get half ass results. simple.

06/15/2021

I’m always asked this. My “free” answer will always be get in a calorie deficit. If you don’t know what that is. Google is a great place to start.

Words right from my B Fit Ebook. “The key to a successful diet is portion control and self monitoring which has been proven through studies to help weight management. If you can portion your food proper you always know exactly what you need to do to fix your diet.”

Apps like , and others are great options to help with tracking your food. Along with a food scale, proper measuring cups and eating in a calorie deficit for your body.. you could throw in movement but lets start off easy here 😜

I believe in flexible dieting. I also believe in structure. You cannot lose weight consistently by guessing your food intake. YOU NEED TO BE IN A CALORIE DEFICIT!

05/29/2021

Compare yourself to yourself. 💯

Instagram is all smoke and mirrors. You can’t look like your role models because MOST DON’T EVEN LOOK LIKE THEMSELVES.

🤦🏻‍♂️It’s lighting, angles, extremes, make up, sucking in, clothes manipulation, fake b***s, botox the list goes on and on. Just focus on whats in front of you..

👉🏻24 hours each day to be better!

05/13/2021

BIGGEST PET PEEVE ☝🏻☝🏻☝🏻

Chicken and rice with veg is no more superior in weight loss than a chicken wrap or even a subway sub when calories are equal.

👉🏻So if you eat a sub with 150 g of chicken or a bowl of chicken/rice with 150g of chicken it’s the same protein content.

💯 You can easily adjust each carb here for the same macronutrients. There is about 30-40 grams of carbs in a 6” sub. Thats 100-125 g’s of basmati rice.

Think outside the box on your meal plan. If your entire meal plan is plain and boring, you’re going to fail. Weight loss isn’t about suffering.. it’s about consistency and ex*****on. You will not execute chicken and rice 365 days a year. Mix your meals up. Keep your calories below maintenance. Move more. Exercise, rather than, extra fries 🍟

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North Sydney, NS

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http://www.blackdiamondfit.com/join-today

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