Fit by Choice Personal Training

12/11/2025

Personal Trainer or Online Coach? The Answer Could Be Costing You Your Results.”

Let’s cut the fluff.

You’re a high performer drowning in meetings, deadlines, and pressure.

The last thing you need? Another appointment that steals your time.

A personal trainer gives you a workout.

An online coach gives you your life back.

Trainers focus on your hour in the gym.

Coaches rebuild your habits, energy, and focus.

The stuff that drives results when no one’s watching.

Because your real problem isn’t muscle.

It’s fatigue. Stress. Poor sleep. The slow burnout that kills performance.

A great online coach fixes that.

They optimize your nutrition, sleep, recovery, and mindset…

Every day, not just “session days.”

When you crash, they’re there.

When you travel, they adapt.

When your motivation dies, they remind you why you started.

This isn’t fitness. It’s full life performance coaching.

You don’t need someone to count reps.

You need someone to make sure you never run out of energy, focus, or drive.

Because if you lose your health, you lose everything.

So are you still chasing workouts, or are you ready to build a life that wins?

08/11/2025

If you’re over 40 and gaining fat despite trying everything… read this.

It’s not just age, it’s your hormones.

And if you’re still relying on “eat less, move more”…

That outdated advice is working against you, not with you.

After 40, your body doesn’t burn fat like it used to.

Not because you’re lazy.

Because your hormones have shifted and they now call the shots.

Here are 3 of the biggest players:

🔹 Leptin – the “I’m full” hormone
Leptin tells your brain to stop eating.

But as you age, you can develop leptin resistance.

Which means your brain never gets the “I’m full” signal.

So you keep eating… even when you’ve had enough.

🔹 Ghrelin – the hunger hormone
Ghrelin tells you when you’re hungry.

And when you go on restrictive diets (like we all try at some point),
Ghrelin levels spike making it nearly impossible to stick with it.

🔹 Insulin – the fat-storage hormone
This one decides whether your food is used for energy or stored as fat.

After 40, your cells get less sensitive to insulin.
That means more sugar stays in your blood and more fat ends up on your belly.

Especially if you’re still eating like you did in your 20s.

Summary:
Weight loss after 40 isn’t about willpower.
It’s about hormonal rebalancing.

✅ Reset your leptin
✅ Lower ghrelin naturally
✅ Control insulin spikes

And your body will start to burn fat the way it was designed to.

Over 40 and tired of diets that don’t work?

It’s time to work with your hormones not against them.

Drop a 🔥 in the comments and I’ll send you a free guide on how to get started

08/11/2025

Why cereal, toast, and fruit are a terrible way to start your day.

You think you’re starting the day “light” with toast, cereal, or a quick granola bar.

But what you’re really doing is lighting a fire you can’t control.

Here’s how it works:

- You eat carbs.
- Your blood sugar spikes.
- Insulin rushes in to clean up the mess.

Then comes the big CRASH.

Now you’re yawning.

Your brain’s in a fog…

And you’re craving more sugar or coffee to get back on track.

And guess what?

That daily rollercoaster doesn’t just kill your energy.

It teaches your body to store fat—especially around your belly.

Want out of the cycle?

Start your day with intent on having loads of energy.

Eggs. Avocado. Olive oil.

Protein + healthy fat = stable energy, no cravings, better focus.

Your breakfast isn’t just a meal. It’s either your cheerleader or your worst enemy.

Want the blueprint I give my clients to boost energy, burn fat, and take back control?

Comment “BLUEPRINT” and I’ll send you my free weight loss eating template.

19/07/2023

From Worries to Warriors: Building Resilience Against Anxiety After 40

Did you know that 77% of men over 40 have suffered from symptoms like anxiety, stress or depression?

Usually when intense bouts of these emotions come up, you tend to self medicate with alcohol or food.

This is a viscous cycle that damages your mental and physical health.

The good thing is that it can managed daily with these strategies I got from a book called breathe in breathe out.

Thoughts and feelings change the way we breathe.

Shallow breathing causes the feelings of stress to intensify.

Trying to think positive in an anxious state is almost impossible.

But by slowing down your breath to a pace of inhale for 5 secs and exhale for 5 secs will trick your brain into thinking it’s not anxious and will instead start having a feeling of calm.

I’ve used this and it works!

Give it a try and let me know if it works for you.

Healthy Regards

Rasheed

Ps. If you liked this post you'll like my newsletter. Every week I give more detailed tips on how to reduce stress, exercise effectively and eat for weight loss. Join here: https://rasheeds-newsletter-cb65f6.beehiiv.com/

15/07/2023

With so many diets out there. I take it upon myself to explain the difference between a lifestyle and a restrictive diet that will fail you time and time again.

08/07/2023

Just reading the back of labels can transform the way you look and feel.

Check out FitByChoice's post.

08/07/2023

Escape the Fat Trap: Protect Your Health and Say No to Excess Body Fat

Having too much body fat may not seem like a big deal, but it can actually be really harmful to your health.

It's like being stuck in a dangerous trap!

When you have high body fat levels, it means your body has too much of a hormone called insulin.

This can lead to a bunch of problems that can show up when you least expect them.

Here's what can happen:

- You might feel tired all the time. It's like having a low battery that never fully charges.

- You could gain weight more easily. It's like your body is holding onto extra pounds.

- You might start craving sugary foods a lot. It's like your brain is telling you to eat more sweet stuff.

- There's a risk of heart disease, which can make you seriously ill.

- Your mental health could suffer, making you feel sad or anxious.

Can you believe that just one hormone can cause so many problems?

It sounds crazy, right?

But it's a serious issue, and if you're not careful, you might end up spending a lot of your life dealing with these health problems.

But guess what?

You can avoid all of this by paying attention to what you eat.

By making a few simple swaps in your food choices, you can stay lean, strong, and full of energy.

I have a free diet template that explains everything in easy steps.

It's like a guide to help you make healthier choices and stay away from that dangerous fat trap.

Comment fat free if you would like a copy.