Bobby Olejnik PT

29/01/2024

Steer clear of common fat loss pitfalls in 2024!

Fat Loss is simple but not easy. Many people neglect the fundamentals that will actually get them there and focus on the "big" things that, whilst important, aren't as important as the smaller day to day action.

What did you do wrong in 2023?
From neglecting protein intake to falling for quick fixes, avoid these errors to achieve sustainable weight management. Start with a solid plan, and embrace a healthy, active lifestyle. Need the right guidance on your fitness journey? Follow me for expert advice and real results. Let's transform together. 🌟 "

27/01/2024

Just sixty minutes — that’s all it takes.

An hour at the gym changes your mood

improves your decisions

and transforms how you interact with the world.

In the grand scheme of your day, this is the golden investment.

One gym hour promises an unparalleled return: a better you.

Make the trade-off; it's worth every second.

25/01/2024

It's a difficult choice most days.
To go or not to go.

Going today will change your mood and have an impact on your day.

Not going today will also change your mood and have an impact on your day.

These choices will compound over the course of your life.

Both choices will change your life.

23/01/2024

Quick bite: On our 6-week plan, hit maintenance calories for just 8 days, and you're only over by roughly 4,000 kcal. Big deal? Nope. That's just a little over a 1lb you 'missed' from your goal. And that's not the same as gaining a pound of fat, alright?

If being a bit flexible helps you stick with it, then that's a win in my book. Nobody's perfect, and sometimes life surprises us. So you aim to lose 21,000 kcal but you 'only' lose 17,000. That's still awesome because aiming for perfect might've made you quit.

So yeah, this is what the 80/20 rule is all about. Got it? Let's do this! 👍

21/01/2024

ou think your burn is all about that gym hour? Let's clear the air.⁣⁣ 🌬️🏋️‍♂️

Swipe ➡️ to bust some calorie myths! 👀⁣

The MIX-UPS:⁣⁣
🚫 Hitting the gym is your calorie-torching champ⁣⁣
🚫 A calorie's a calorie, right? Wrong.⁣⁣
🚫 "I worked out, so the rest of my day doesn't count."⁣⁣
🚫 Operating on empty? Your body needs fuel—no afterthoughts.⁣⁣

The TRUTHS:⁣⁣ 💡
✅ Daily life burns more than your workout—and we're not only talking steps.⁣⁣
✅ Calories differ. Think about the "thermic effect of food"—protein, for example, makes your digestive system work harder than fats or carbs.⁣⁣ 🔥
✅ NEAT (Non-Exercise Activity Thermogenesis) isn't just a fancy term—it's your secret weapon. Ever considered how much you gesture when you talk?⁣⁣ 💬
✅ Calories are LIFE. Knowing your BMR (Basal Metabolic Rate) is knowing your body's basic needs.⁣⁣ 📊

Don't ghost past slide 1; mindset plays its part too. 🧠💭 Your thoughts on food and movement can transform your journey. So let's think, eat, and move smarter—not harder. ⁣⁣

21/01/2024

She was fit as a fiddle. Nothing was stopping this client.

Despite her young age of 60. She smashed through sessions.

Barely able to breathe, ready for another round.

I had to slow her down, introduce structure.

She had a point to prove to herself.

I wish more people had seen her sessions.

She's is a role model.
Her enthusiasm, her energy, her dedication - unmatched.

19/01/2024

Ever feel like you're on a fitness hamster wheel, training endlessly just to maintain your weight? Pause that thought 🛑. It's time we chat about the real deal with fat loss and why a well-thought-out diet paired with meaningful training is your ticket off the treadmill to nowhere. Let's break it down and build up a lifestyle that lasts! 👇

Meta Business Suite

17/01/2024

Let me share a story that'll redefine strength for you – and it's not about climbing the corporate ladder. Meet the woman who conquered more than just boardroom battles...

02/12/2023

Walk This Way: The Unconventional Path to
Revolutionising Your Health & Success

Hey go-getters! It's time to rethink your approach to fitness and professional growth, and I'm here to tell you that the secret weapon might just be... walking. Yes, you heard that right!

1️⃣ The Unsung Hero of Fitness: Walking isn't just a leisurely activity; it's a powerhouse for longevity. Striding towards 8000 steps a day is linked to slashing your mortality risk by up to 50%. This isn't about counting steps; it's about stepping into a healthier, fuller life.

2️⃣ More Than Just Steps: Beyond the physical, walking is a catalyst for mental clarity and sustainable success. But here’s the game-changer: doing it with purpose. That's where a coach steps in, transforming your daily walks into a strategic tool aligned with your life's ambitions.

3️⃣ Guidance is Key: Imagine each walk, not as just a path through the park, but a step towards your goals. A coach isn't just someone who cheers you on; they’re your strategist, making each step a deliberate move towards personal and professional triumph.

4️⃣ Your First Step to Transformation: Ready to walk the talk? It’s not just about moving forward; it’s about moving forward with intention and expert guidance. Walking, combined with professional coaching, is your pathway to a revolutionised life.

So, are you ready to take steps that truly count? To turn your walks into a journey of growth and success? Let’s stride together into a future where your health and ambitions align. DM me and let’s get walking towards your goals!

28/11/2023

Clients, Client, Clients. All about clients this one. My clients are special and they deserve all the recognition they can get. They turn up week in, week out, whether in person, whether online and delivery. As a PT it's nice reading those messages but ultimately it's about them doing the work and reaping the rewards. Yes, it's nice getting such feedback but that's because clients make the process so "easy" and it helps that there is trust there from day 1. The feedback is a testament to their dedication to the cause and to celebrate their achievements.

06/09/2023

What is Beyond the Workout About
Find Out More👇🏻
Hey fit fam! I'm thrilled to announce the launch of my new page, BEYOND THE WORKOUT.
As an avid gym-goer and health enthusiast, I've learned that what you do in the other 23 hours of the day is just as important, if not more important, than your workout.

That's why Beyond The Workout s focused on helping you optimise your recovery, nutrition, sleep and overall wellness. Through personalised meal plans, supplement recommendations, sleep tracking tools and more, we go beyond the gym to help you achieve your health and fitness goals.

Proper recovery starts with the right ratio of protein, carbs and fats after your workout. Our custom meal plans will ensure you refuel effectively. We also offer personalised supplement stacks to assist with muscle repair, hydration and energy levels.

Sleep and stress management are also critical. We provide access to apps and tools to improve sleep quality, manage stress, and boost overall wellbeing outside of the gym.

I'm excited to share this journey with you all. Let me know if you have any questions! Be sure to follow along for nutrition tips, healthy recipes, and more. The best is yet to come.

13/08/2023

These kitchen staples make it so much easier to meet your nutrition goals without needing to radically change your diet. 💪

Ready...

1. Lean mince - An easy way to add protein to anything.

2. Egg whites - Low calorie but pack a protein punch.

3. Sticky Rice - A healthy carb source and so versatile.

4. Frozen berries - Mix into protein shakes for sweetness.

5. Yogurt - The perfect high protein snack on the go.

6. Coffee - Caffeinate and motivate your workouts.

7. Gojuchang - Adds great flavour.

8. Whey Protein - High Protein and satisfy cravings.

Get in touch via email ( bobby@bobbyolejnikpt.com )to start your journey now or join my Newsletter for weekly tips and client success stories

I'm Bobby, a personal trainer passionate about keeping dieting simple. The primary focus will be on simplifying dieting and nutrition and breaking it down into easy to follow steps. Click to read Bobby’s Substack, by Bobby Olejnik | PT, a Substack publication. Launched a month ago.