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Rumer Morley - Fat Loss Coach, Rawtenstall (2025)

08/02/2024

CALORIE MAINTENANCE ☺️ 👇🏻

What if fat loss isnt the goal? Nor is building some lean tissue.

What if your happy as you are and want to maintain your weight and current body composition?

Calorie maintenance is a veryyy good place to be. 🤩

Workouts are fun, performance is great & energy is high. 🔋 🏋️‍♀️

The problem is, most people have no idea how much they need to eat maintain their weight.

Here is a pretty easy way to get a rough estimate as a good starting point. 👇🏻

Your body weight in pounds X by
Once you have this figure, multiply this number to represent your lifestyle :

🔸1.2 - if you have a very sedntary job and carry out no excercise

🔹1.37 if you are lightly active and exercise around 1-3 times weekly

🔸1.6 if you are moderatley active and exercise 3-5 times weekly

🔹1.7 if you are very active and exercise hard 6-7 times weekly

🔸1.9 If you are extremely active and train twice per day and have a very demanding job

Track your intake and results over 2 weeks. If your weight decreases and visibly you've dropped fat , increase cals by 100-300 and vise versa if weight increases until you find where you maintain. 👌🏻🍔

Give it a go and let me know how you get on 😁

Save for later ✅ 👌🏻

05/02/2024

THE 6 KEYS TO A SUCCESSFUL DIET PLAN 🔑✅

❤️ Higher Cal Days

I believe the psychology of dieting is far more important than the physiology of dieting. Mentally, higher cal days give you a small break from a week of lower calories which in the long run improves dietary adherence.

🧡 Meal Planning

Even though a flexible approach should be taken when constructing your meal plan, having something to adhere to & follow will enable you to better stick to your diet. Meal planning will enforce the creation of good habits, by consciously thinking about the foods you're going to consume & why, you're more likely to choose foods that you know are good for you from a health & performance perspective

💛 Food Selection

The biggest factor in whether you diet successful or not is how well you deal with hunger. The foods you choose to include in your diet can make things easier or harder

💙 Nutrient & Meal Timing

The term used to describe when you eat your meals & the make up of those meals. Consistent meal timing for each individual plays an important role in helping our bodies develop reliable hunger cues so that we are better able to identify & respond to them in a way that suits our own needs

💚 Diet Choice

By selecting a diet you enjoy, adherence improves & you'll be able to stick to it long enough to be able to see the results & achieve your goals 💫

🤍 Meal Frequency

We know that eating smaller, more frequent meals don't have any special 'metabolic advantage' versus eating larger, less frequent meals. Ultimately it's comes down to what best suits you & your lifestyle

Save for later 👌🏻

20/10/2023

STARBUCKS ☕️🍰🥐

Breakfast & Bakery treats menu - Part 1 🍁💫

Save for later 😍✅

03/10/2023

Sound like you? 👀

We had someone sign up to our Team recently who I had a call with a little over a year ago now about joining our Coaching Program 📱

She didn't take the jump last time because ' it wasn't the right time'

She had a wedding coming up in 3 weeks, her Son's birthday within the month and a weekend away during the block

So she wanted to wait until all these life event's had settled down before getting onboard

Guess what?

Life never settled down.

So here we are, over a year later, with this lady (who doesn't mind me saying) having gained a further stone on top of where she was 12 months ago but now making a start with all the same busy event's going on in life

Life is busy & it alway's will be

Getting in shape requires you to work around these obstacles that crop up and ultimately it's about finding a method that fit in with and revolves around your lifestyle - not the other way around

If you see health and fitness as just random phases you implement throughout the year as opposed to making this a way of living, then you're never going to have longevity in those results

Imperfect action is better than perfection inaction

There will never be a perfect time ⏰

One of the most common things we hear from our Client's within the first month of them being on board is that they wish they started this sooner.

Whether it's nerves for you about making a big commitment, feeling like you wont succeed or just that you're not quite ready..

Know you will never fully feel ready but when you finally make that jump, it really isn't as scary as you think

Just commit and make a start, regardless of what you're starting point is

& not necessarily just with Coaching but whatever it is that you keep putting off

Build a new buisness, create a new hobby, sign up to that marathon or transform your body

Whatever it may be

Action = Result's ✅

Food for thought 💭

19/09/2023

The pursuit of your health & fitness journey should not come at a cost of you comprising your mental state of mind 🧠

Never ever ✅

I know the old personal trainer approach of ' no pain no gain ' or ' got to hustle for that muscle' is typically the norm, especially when fat loss is the goal but let me tell you that is absolutely does not have to be the case 🙅🏼‍♀️

It's a load of s**t 💩

There doesn't have to be that kind of comprise here. Your nutrition approach & your training regime doesn't need to be gruelling, 'grinding' or unenjoyable ✖️

Example 👇🏻

If you love a lie in in the morning because it makes you feel more rested and mentally it sets you up for a much more positive day, then you don't need to be setting your 4am alarm bells to get up & ' get s**t done' 😴

If you love breakfast then cutting your calories back in a morning isn't a sustainable approach for you even if your favourite influencer does it 🍳

If you love carbs then following a 'low carbs before marbs' Keto style approach its definitely going to be a down right disaster 🥯

The way you eat should for definitely the most part be enjoyable 🍗

The way you train should leave you feeling fantastic. It should be fun & both these needs to compliment your lifestyle ☺️

If you're following an exercise plan than feels like a chore then it needs changing ✅

Put a focus on food that makes you feel good whilst exercising in a way that has you excited for the next workout 🏋🏻‍♂️

It's important you put the mental state of this at the very top 😊

Thoughts 💭

17/09/2023

99 DAYS UNTIL CHRISTMAS 🫢🎄

99 days = 14 weeks

0.5 pound per week = 7 pounds

1 pound per week =1 whole stone

2 pound per week = 2 stone

A lot can be achieved between now and Christmas & whether you want to drop a dress size for a Christmas party, or create healthier habits & behavioural changes or to improve your relationship with food or to educate yourself around calories so you can still go out and enjoy yourself whilst staying on track to your goals without being a social hermit - NOW is the time to get started 🚀🧨

Take a little time out today to put some pen to paper and map out the next 14 weeks 🖊️

🎄🎅🏽🍷🎁

15/08/2023

Just a reminder 💫

You are more than what you weighed today

That number does not define you

Your weight will fluctuate but your value will not 😘

15/08/2023

You could have the Carlsberg of all diet plans, but if you cant sustain it over a period of time you are not going to get the results you want. 👀

If you're not yet in the position where you can track your intake as you go along then ensure you pre plan your week or at least your day ahead! ✅

Factor in something you enjoy every single day. Whether that's a chocolate bar, sweets, popcorn, cookie etc. Using up 10-20% of your daily calorie intake is fine if it means you can adhere to plan longer term. 🍦

Calculate your calories over a week. If you're a weekend warrior who likes to smash back plenty of grub Friday-Sunday then reduce calorie intake Monday-Thursday to compensate📱

Be flexible with your carb and fat ratios. Calories are king and then Protein follows most important. Once you've hit your protein, fill your remaining calories however you like. (Still ensuring you have an adequate fibre intake)🥖🧀

Socialise with friends once a week or every two week. When dieting you simply cannot afford to eat out ALL of the time for every meal, but you also don't need to be a social hermit. Places like Nandos and pizza express can all be tracked on my fitness pal. Its never going to be 100% accurate as the person cooking your meal couldn't give two shiny shizzles about your macros - but its good enough and enjoying meals out will make it much more sustainable for you!🍕

Remember why you're doing this. Is it for health reasons? For wanting to look better in your bikini? Whatever the reason, its personal to you and you started this diet for a reason. ☺️

Save for later 👍🏻

11/08/2023

FLEXIBLE DIETING 🍰 🍭

A nutritional concept that doesn’t or shouldn’t feel like you’re ‘on a diet’. It involves monitoring your calories, protein & fibre in order to reach a body composition goal 👙

Why does it work? 👇🏻

💛 There isn’t a single food that is off limits or labelled as bad. Every food has its place whether it be for health, performance, enjoyment or sanity.

💖 It allows you to fit food around your lifestyle as opposed to fitting your lifestyle around food.

🧡 The more you restrict yourself from the foods you love, the more you’ll think about them, only to eventually end up losing control over your rigid structure. With this way of eating, you can incorporate anything 🍪

💙 It’s a lifestyle approach as opposed to a ‘quick fix’.

Tips 👇🏻

💚 Start small & simple. Build good habits like reading the ingredients & nutritional breakdown of packaged food, drinking 2L of water a day, having a protein source in each meal or getting at least 5 portions of fruit & veg over the day 🍏 🥕

🤍 Diving straight into counting calories can be quite overwhelming if you’re a complete newbie. There’s no need to go from zero to hero. Just settle in slowly 🐌

🖤 Aim to get 80-90% of your food intake from wholefoods to maintain a good level of health.

❤️Learn to be smart with portion sizes. If you know you’re going out for a big meal in the evening, eat less cals throughout the day & save the calories so you can enjoy your scran when your out. (Damage limitation) 🍔

🤎 When you know you’ll be dining out, look up the menu before hand and put what you’ll be having into your food diary, then structure the rest of your day’s diet around it!

💜 Think of your calories as a weekly budget rather than a daily intake. E.g 1800 cals a day is the same as 12,600 cals a week. How you structure those cals is up to you ☺️

07/08/2023

This one has saved my ass more times than I can count

Split your day into Quarters
Example 👇🏻 ⏰
Q1 7am-11am
Q2 11am-3pm
Q3 3pm-7pm
Q4 7pm-11pm

If one quarter doesn't end up as optimal as you'd like or what you had planned - eg you went out for lunch and ended consuming far more than you had intentions for..

You still have 3 quarters to get the day right. What you do in those 3 quarters matters far more than that 1

Never hit the f**k it button based on one small portion of the day ✅

02/08/2023

I also used to be a 'Weekend Warrior' 🍺🍔🍟🍹

The typical Monday-Friday dieter

I'd be 100% with my nutrition & workouts but then Friday lunch came around & id hit the fu*k it button and eat and drink everything and anything I wanted until Sunday evening 🤪

All because i thought i'd 'been good all week' and therefore 'deserved' to go and blow my absolute nut like it would have no impact on my results what so ever

Then Monday morning would come round & id have that dreaded feeling of guilt & negative self talk because I'd done it again.

Week after week I'd play out this exact same cycle

I'd jump on the scales & I'd be back to where I was the previous Monday if not a couple of pounds up

& the guilt > restrict > binge cycle would start all over again 🙃

Sound like you? 👀

The good news?

I stopped this negative cycle that I was in by following a flexible approach to nutrition & started being accountable for my actions over a weekend

Now I can enjoy my weekends and not have to worry about feeling down when Monday morning comes around, and YOU can too! 😍

You have the ability to do BOTH

You can lose fat while maintaining a social life & enjoying your favorite foods, so long as you are accountable and have a structured plan in place in line with your goals that allows you to do so

If you are ready to break a negative cycle that is affecting your physical &/or mental health, DM me saying 'READY' to see how we can help 🚀👯‍♀️

26/07/2023

This morning marked the final check in for coaching client Victoria 😍

Time frame: 20 weeks ⏰
Total loss: 29 pounds & 46 huge inches 🔥

Mentally & physically in a muchhh better place than when we started 💖

Swipe through 👉🏻

Proud as punch 🥰

26/07/2023

PROGRESS 😍

This weeks progress photos from Coaching Client ☺️

Total loss to date: 39 pounds & a huge 69 inches 🔥

Han joined the team last year & has never looked back (other than to see how far she's actually come 🫢😍)

She shows up to improve herself each & every week knowing that fat loss is never linear but knows if she keeps ticking off those boxes & remaining accountable that the results will always follow

She asks for support when it's needed & always gives it to others when their starting their own journey ☺️

A typical week for Han looks like 👇🏻

3-4 x strength sessions 🏋️‍♀️
10-11k average steps 🚶🏼‍♀️
3L water daily 💧
A consistent & adequate protein & fibre intake 🍗 🥦
And of course an average calorie target that's been advised for her current stats/activity levels ✅

She's had social events every single week since starting & this is the proof that's in the the pudding that you can still enjoy life, eat & drink all your favourite foods & still get brilliant results providing you have a structure to suit around that ☺️

Plenty more to come, great work so far 💕

05/07/2023

My Story ❤️💫📚

05/07/2023

SMART SWAPS ⭐️

Smart swaps can add up and make a big difference when it comes to staying on track with your fat loss goals & adhering to your calorie deficit ✅

Swipe & save for later 👌🏻

30/06/2023

There are countless toxic & harmful messages surrounding food on social media 📲

The most overlooked aspect of nutrition is our relationship with food 🥗🍔🍪

A healthy relationship with food starts by reinforcing flexiblity & freedom which paces the way for consistency & compliance ☺️

Remember - there's no definitive 'best' or 'one way' to approach things 🚫

Spread the word 🫶🏻✨

29/06/2023

1675 CALORIE INSPO 💫

1 x chocolate with 40g Kellogg's coco pops 🥣

2 x plain rice cakes with 25g whole earth crunchy peanut butter & 100g banana 🍌

Subway grilled chicken salad with sweet onion sauce 🍗 🥗

1 x snickers triple threat snack bar 🥜

Chilli con carne using 200g 3% beef mince, 150g Tesco chilli con carne sauce & 150g long grain microwaveable rice 🍚

Mini magnum 🍦

Total of 1675 cals & 125g protein 👌🏻

Save for later inspo ✅

27/06/2023

Have you plateaued? 🤔

One of the most commonly asked questions ☺️

This pretty much sums it up 👌🏻

Share & save for later ✅

Rumer Morley - Fat Loss Coach

08/02/2024

05/02/2024

20/10/2023

03/10/2023

19/09/2023

17/09/2023

15/08/2023

15/08/2023

11/08/2023

07/08/2023

02/08/2023

26/07/2023

26/07/2023

05/07/2023

05/07/2023

30/06/2023

29/06/2023

27/06/2023

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