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Hey fitness nerds!

Thank you all 83,876 of you!

After many weight loss clients, I have noticed there is 1 key determinant to success.

And that is getting a quick win that builds up momentum.

Read 🔽 below how I help my clients achieve that! 

🏋️‍♂️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How do I get my clients to lose 2kg in the first week of weight loss?

• Article Explained Simple: Science Behind Ginseng

• 3 Tips to Get More Flexible

• Healthy High Protein Chocolate Bar Recipe

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How do I get my clients to lose 2kg in the first week of weight loss?

Since implementing this strategy, my clients have seen incredible results. More than 87% have achieved success with my programs.

Here's how I help them lose 2kg in the first week:

First, we create a significant calorie deficit. While 500 calories per day is standard, we push it to 750 for this initial week. It's aggressive, but it's only for a short time to kickstart weight loss.

Next, we increase cardio. I have clients do 30-45 minutes of moderate-intensity cardio daily. This helps burn calories and reduces water weight and glycogen stores, prepping the body for fat burning.

We also implement a low-carb diet for the first week. This depletes glycogen stores faster, forcing the body to start using fat for energy. It's not just about losing fat though - it's about priming the body for continued weight loss.

Hydration is crucial. I recommend drinking at least 3 litres of water daily. It sounds counterintuitive, but proper hydration helps flush out excess water weight.

We also focus on high-protein, high-fiber foods. These keep you feeling full despite the calorie deficit and help preserve muscle mass.

It's important to note that much of this initial weight loss is water. But that's okay - it's still a loss on the scale, which can be incredibly motivating.

This approach isn't about long-term sustainability. It's about giving clients a quick win to build momentum and motivation for their weight loss journey.

After this first week, we transition to a more moderate, sustainable approach. But that initial boost can make a huge difference in a client's mindset and commitment to their goals.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Tips to Get More Flexible

Flexibility isn't just about touching your toes.

It's about enhancing your overall quality of life.

Better flexibility means improved posture, reduced risk of injuries, and enhanced athletic performance.

Here are three tips to boost your flexibility:

1. Establish a morning stretching routine
   
   Start your day with a 10-15 minute stretching session.
   
   Focus on major muscle groups: hamstrings, quadriceps, hip flexors, back, and shoulders.
   Hold each stretch for 30 seconds. A good routine might include:

   • Cat-cow stretch for the spine

   • Standing forward bend for hamstrings

   • Lunges for hip flexors

   • Shoulder rolls and neck stretches This routine wakes up your muscles and sets a positive tone for the day.
     

2. Use dynamic stretching before workouts 
   
   Static stretching before exercise can actually decrease performance. Instead, use dynamic stretches that mimic the movements of your workout.
   
   For example, if you're going for a run, try leg swings, high knees, and gentle lunges. This prepares your muscles for activity while improving flexibility.
   

3. Practice PNF stretching
   
   Proprioceptive Neuromuscular Facilitation is a scientifically proven method to increase flexibility.
   
   Here's how it works:

   • Stretch a muscle to its limit

   • Contract the muscle against resistance for 5-6 seconds

   • Relax and stretch further This technique can increase flexibility by up to 30% more than static stretching alone.

Consistency is key with flexibility training. Aim to stretch daily, even if it's just for a few minutes. You'll likely notice improvements within a few weeks.

Remember, never stretch to the point of pain. A mild discomfort is okay, but pain means you've gone too far.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Chocolate Bar Recipe (makes 10 servings)

Snacking on a diet is underrated.

The majority of people try and avoid it as it bumps up daily calorie intake if you are not careful.

However, a high protein and fibre snack can keep you full and actually reduce portions of bigger meals like lunch and dinner.

So here is my recipe for one of my favorite snacks.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 180 kcal

• Protein: 10 g

• Carbohydrates: 12 g

• Sugars: 6 g

• Fat: 10 g

The Ingredients

• 100g dark chocolate (70% cocoa or higher) (1 cup, chopped)

• 60g vanilla or chocolate protein powder (1/2 cup)

• 100g almond butter or peanut butter (1/2 cup)

• 30g coconut flour (1/4 cup)

• 30g unsweetened cocoa powder (1/4 cup)

• 60ml honey or maple syrup (1/4 cup)

• 1 teaspoon vanilla extract

• 60ml unsweetened almond milk (1/4 cup)

• 2 tablespoons chia seeds or flaxseeds (optional, for extra crunch and fiber)

The Instructions

1. Melt the Chocolate:

   • In a microwave-safe bowl or a double boiler, melt the dark chocolate until smooth. If using a microwave, heat in 20-second intervals, stirring in between to prevent burning.

2. Mix the Ingredients:

   • In a large mixing bowl, combine the protein powder, almond or peanut butter, coconut flour, unsweetened cocoa powder, honey or maple syrup, vanilla extract, and unsweetened almond milk. Mix until a thick, dough-like consistency forms.

3. Add the Melted Chocolate:

   • Pour the melted dark chocolate into the mixture and mix well to combine. If adding chia seeds or flaxseeds, fold them in now for extra crunch and fiber.

4. Form the Bars:

   • Line an 8x8 inch (20x20 cm) baking dish or tray with parchment paper. Pour the mixture into the dish and spread it out evenly using a spatula. Press down firmly to ensure the mixture is compact and even.

5. Chill:

   • Place the dish in the refrigerator for at least 1-2 hours, or until the mixture is firm and set.

6. Cut into Bars:

   • Once set, remove the dish from the refrigerator and lift the parchment paper out. Cut the mixture into 10 bars or squares.

7. Store and Serve:

   • Store the bars in an airtight container in the refrigerator for up to one week. Enjoy as a high-protein snack or treat!

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