#gazbfit

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(@gaz675)

5 Days 3 Hours Ago

Should keep me occupied for the next few hours. _ Then it beach clubs and strawberry daiquiris 🏖🍹 _ #bali #balibound #seminyak #beachclubs #cocktails #weekendaway #weekendvibes #weekend #friyay #friday #happyfriday #work #workhardplayhard #travel #instravel #travelgram #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

6 Days 20 Hours Ago

How to lose weight? _ Weight loss boils to one simple thing. Calories in vs Calories out, to lose weight your calories out (energy expenditure) most be greater then your calories in. (food we eat and drink). _ So that is how we lose weight, so forget about the people who tell you your insulin levels and hormones are the reason you are not losing weight because they are basically filling you full of shit, yes a hormone imbalance may adjust your energy expenditure but a hormone imbalance does not change the laws of thermodynamics and does not change the basic principles behind weight loss. _ Now once your in a calorific deficit, it is extremely wise to track your foods to ensure you stay in a deficit and do not yo-yo in and out of a deficit, there a many different ways to track, such as counting cals, hand portion sizes and food diary, find a way that works for you and stick to it. You should be aiming for about half a kg drop a week, this may seem slow but with this drop you have the best chance of keeping that weight off once you successfully finish your dieting phase. _ Patience is key, you didn’t become fat over night, so don’t expect to hit your goal over night. _ #weighloss #fatloss #calories #caloriesinvscaloriesout #cico #energybalance #calorificdeficit #nutrition #counting #tracking #diet #flexibledieting #iifym #health #healthylifestyle #fitness #fitlife #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

7 Days 17 Hours Ago

6 of the most common myths in fitness. _ Eating carbs makes you fat, nope afraid not putting yourself in a calorific surplus makes you fat. _ Weightlifting will make you bulky, afraid not to become bulky you gotta put yourself in a surplus. Weightlifting will perverse lean muscle mass while dieting giving you a better overall look. _ You need tons of cardio to get toned, again although cardio helps lose body fat, resistance training has been proven burn fat for up to 24hrs after your session. _ You must eat clean foods. IIFYM & flexible dieting have become extremely popular in recent times, these methods allow you to add in treats to your diet which has been shown to reduce all out binges. As long as you remain in a deficit you will lose weight. _ Similar to the above little treats can be added to your dieting making it more sustainable. _ You can spot reduce fat, unfortunately you have zero control over the areas you burn fat from, so stop wasting time with you Ab crunches because unless your pretty low body fat you will not see your abs. _ @gaz675 _ #fitness #myths #lies #common #weightloss #fatloss #diet #flexibledieting #iifym #macros #tracking #calories #health #healthylifestyle #fitfam #irishfitfam #perthfitfam #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

8 Days 23 Hours Ago

So what is LISS training? _ LISS stands for low intensity steady state testing. _ So what exactly is this? Well LISS training would consist of any form of cardio done for 30-45mins keeping your heart rate around 60% it’s max. _ An example of this would be walking on a incline treadmill _ Benefits of LISS _ ✅ Studies have shown it’s uses greater calories from fat instead of glycogen. ✅ Provides active recovery from resistance sessions. ✅ Less taxing on CNS and muscular systems. ✅ Easier on the joints, ligaments and tendons. ✅ Easier to prescribe to sedentary and overweight clients. _ Negatives of LISS training. _ ❌ Session are generally frequent, long and tiresome. ❌ Few calories are used after session. ❌ Body adapts quickly to LISS training _ So there you have it, the two main forms of cardio to include in your program. _ @gaz675 _ #cardio #liss #lisscardio #pros #cons #exercise #workout #program #gym #health #healthylifestyle #fit #fitness #instafit #instafitness #fitlife #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach

(@gazbfit)

9 Days 24 Hours Ago

The pyramid of fat loss! _ 1. Create a calorific deficit, you will not lose any weight unless you are in a deficit. If you were to lose body fat while you were in a surplus you would be breaking the laws of thermodynamics. It’s that simple. 2. Calculate your macros, now for general weight loss your macros are not really that important(just follow rule one) but for body composition they start to play a part. Look to keep your protein fairly high, this will aid in keeping muscle mass. Protein also increase satiety and will keep you feeling fuller for longer. 3. Next is manipulate your training, focus on large multi-joint exercises and compound movements. No point wasting 10mims doing tricep extensions when you could be doing a bench press which is working your chest, shoulders and triceps. Also try reduce your rest times this will up intensity. Remember train smarter not harder. 4. Supplementation, remember they are supplements and should be used to supplement what your are not getting from your whole foods. They aren’t magic pills or powder, you still got to put in the work. Adding caffeine as a pre work out while give you that little kick to go get shit done. _ @gaz675 _ #pyramidoffatloss #fatloss #weightloss #caloriedeficit #macros #tracking #training #exercise #workout #supplements #diet #flexibledieting #iifym #balance #health #healthy #healthylifestyle #fit #fitness #fitlifestyle #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

10 Days 17 Hours Ago

So what exactly is HIIT Training?? _ HIIT stands for high intensity interval training which generally consists of a period of work followed by a period of rest. _ An example of a HIIT exercise would be 20 second of sprinting followed by a 40 second rest period. _ HIIT workouts should not go on for longer then 30mins, with 20 mins being the average session. _ Benefits of this style of training _ ✅ Quick workouts do not require much time. ✅ Burns a significant amount of calories in a short period. ✅ Burns a large number of calories for up to 24hrs post workout (EPOC Effect). ✅ Studies have shown it can preserve lean muscle mass. ✅ Promotes both aerobic and anaerobic work capacity. _ Negatives to this style of training. _ ❌ Workouts can be physically and psychological demanding. ❌ Can be quite taxing on the CNS and muscular system. ❌ Greater risk of injury as you are pushing at max capacity. ❌ Greater impact on recovery and should not be competed more then 3 times per week. ❌ Not suitable for all population especially overweight clients as it adds more stress on the respiratory system. _ So know you know a little more about HIIT training, next we will look at LISS _ @gaz675 _ _ #cardio #hiit #highintensityintervaltraining #pros #cons #exercise #workout #weightloss #fatloss #gym #fit #fitness #fitlifestyle #instafit #instafitness #fitfam #irishfitfam #perthfitfam #health #healthbenefits #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

11 Days 6 Hours Ago

We we think cause obesity vs what actually cause it. _ Let’s start with one simple fact, there is no certain macro or food type that will lead you to gain fat. _ What actually causes you to gain fat is a combination of any macro or food group that cause you to go into a calorific surplus. That includes all the so called “healthy foods” _ Lets put if it this way, if your maintenance calories( that’s the calories you need to eat everyday to a maintain your current weight) were 2000 cals for the day and you were to eat 2500 cals worth of chicken and greens all day you would indeed gain weight. _ Carbs do not make you fat _ Fat does not make you fat _ Protein does not make you fat _ So go have that snickers or slice of toast. Remain in a calorie deficit and you will lose weight. _ @gaz675 _ #obesity #weightloss #fatloss #balance #calories #macros #caloriedeficit #maintain #health #healhty #healthylifestyle #fit #fitlife #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #clients

(@gazbfit)

11 Days 16 Hours Ago

Short on time or looking to add more volume into your work out without making you workouts that much longer. Then look no further then supersets. _ So what exactly are supersets? . Basically a super set is completing two exercises back to back with minimal rest periods in between. _ The idea behind supper setting is while your working one muscle group the other is resting, it’s best to work opposite muscle groups. _ For example if you pick two exercises i.e bench press and bent over row, while your completing the bench press none of your back muscles should be working giving them time to rest since one exercise is a push and one is a pull. _ Some benefits of super sets; _ ✅ Can’t deduce the amount of time you spend in the gym, without reducing the overall volume. ✅ increases your energy expenditure, shorter rest periods equals more work. ✅ increasing volume in your workouts can lead to an increase in growth. _ @gaz675 _ #supersets #superset #benefits #timesaver #muscle #gains #volume #exercise #workout #gym #musclegrowth #muscle #fit #fitness #instafit #instafitness#fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

12 Days 6 Hours Ago

Pretty much similar to hand placement on pull up variations, where you place your foot of the platform of a leg Press machine will determine which muscle group is been focused on. _ Low/feet together stance will put more of a focus on working your quad muscles. _ Having a wide/high stance will put more of a focus on working your hamstring/glute muscles. _ Both stances will work both front and back of your legs to some degree but where you pace your foot will determine the main focus. _ @gaz675 _ #legs #legday #legpress #quads #hamstrings #glutes #muscle #gains #exercise #workout #variations #gym #gymlife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

12 Days 16 Hours Ago

Pulls Up - How to do them correctly. - One of the most effective exercises to increase back size and width. Although there are different types you can do, how you execute the movement is pretty much the same. - 1. Start with with grip placement, can be either palms facing towards you or palms facing away. Hand placement will change the muscle focus. - 2. Once you have your hand placement, raise your body a couple of inches, this will be your starting and finishing point. - 3. Before you begin lock your scapula in place, this can be done by rolling your shoulders back until they are in there most natural position. (This should be done when performing all back exercises) - 4. Lift yourself until your eye level is roughly in line with the bar, there is no need to try lift your head above the bar. - 5. Slowly lower yourself back to your starting point always keeping tension on your back muscle. - ❌ Things not do ❌ - 1. Use momentum to get your body up, if you want to swing out of the bar go join CrossFit, this is a back exercise not a full body movement. - 2. Let your body hang from bar, this will make it harder to lock your scapula and throw your form off. - 3. Try to push yourself above the bar, there is no added benefit and you’re more then likely going to use your body for momentum to push yourself that little bit higher. _ @gaz675 _ #workout #exercise #workouttip #back #backworkout #lat #pullup #pullups #form #correctform #howto #gym #gymlife #fitness #fitlife #fitfam #perthfitfam #irishfitfam #instafit #instafitness #bodybuilding #physique #pt #personaltrainer #onlinecoaching #onlinecoach #gazbfit

(@gazbfit)

13 Days 7 Hours Ago

what actually happens a fat cell when you start your weight loss journey. - Ever wondered why the scales goes up before even when you’re doing everything right?? _ The diagram pretty much somes up fat and weight loss and breaks it down quite simply. _ Step 1 - Lose weight fat cells shrinks 😆😆 _ Step 2 - Fat cell fills with water, which makes it look like you have gained weight 🤔🤬🤷🏻‍♂️ _ Step 3 - Fat Cell releases water , scales drop and your true weight is determined and you have lost weight 😆🤩🤪 _ Patience is everything when it comes to fat loss, that’s also why you should never weigh yourself everyday because there are too many fluctuations that can change your weight. Simple things like eating later then usual or eating a bigger meal then you usually would can all seem like you have gained weight when in fact it’s just water retention. Aim to weigh yourself once a week at the same time with the same scales to truely judge how your journey is going. _ @gaz675 _ #fatloss #fatlossjourney #weightlossjourney #weightlosstips #fatlosstips #weightlosshelp #weightlossprogress #health #healthy #healthylifestyle #weightlossmotivation #fit #fitlife #fitlifestyle #instafit #fitfam #perthfitfam #irishfitfam #instafitness #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching

(@gazbfit)

13 Days 18 Hours Ago

Fasted Cardio? Is it really worth it _ If you believe in science backed research then unfortunately not, there is zero evidence to prove it is any more or less effective for fat loss then feed steady state cardio. _ Let’s look at the theory, you go to sleep your body uses up all its carb stores and you wake up hungry ready to loss fat. Sound about right? _ Science - your body holds two days worth of carb stores and it takes the average body 2-3 days to go into ketosis (this is where your body switches for carbs as it main source of energy to fat cells)There fore unfortunately as much as you would love to think your burning fat cells bright and early unfortunately you are still tapping into you carb stores. _ If you look at the below, average daily cals minus calories burned from cardio at different times, you can pretty much see it at the end of the day it all equals the same amount. .. Morning - 2500kcals - 500kcals = 2000kcals _ Afternoon - 2500kcals - 500kcals = 2000kcals _ Evening - 2500kcals - 500kcals = 2000kcals _ It’s pretty simple if you prefer to do your cardio in the morning awesome do it then, but don’t drag yourself out of bed at stupid o clock thinking you’ll burn more calories. If you gotta do it, do it when it suits you, that way you have more of a chance of sticking to it and keeping it consistent. _ #cardio #fastedcardio #feedcardio #myth #mythbusted #science #research #exercise #workout #health #healthy #healthylifestyle #fitness #fitlife #instafitness #instafit #fitfam #perthfitfam #irishfitfam #gymlife #gym #gazbfit #personaltrainer #pt #onlinecoach #onlinecoaching

(@gazbfit)

14 Days 6 Hours Ago

So what exactly happens when you lift weights and exercise at the gym? _ It’s actually pretty simple, when we work out we cause are muscle fibres to breakdown. _ After this process has completed we start to begin to repair these fibres and this is where they begin to grow (hypertrophy). _ Hypertrophy generally occurs over a 24-48hr period, this is also why it is not really recommended you train the same muscle group back to back. This will give the muscle group sufficient time to recovery and come back stronger for your next session. _ This is also where rest because vital in your training plan because without it we may fail to recovery for each session which in turn could lead us to burnout. _ @gaz675 _ #muscle #gains #gainz #musclegrowth #bigger #strong #stronger #gym #gymlife #exercise #workout #fitness #fitlife #instafitness #instafit #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

14 Days 17 Hours Ago

So what is energy balance?? _ It’s pretty simple, our bodies need energy to function and we get this energy for the different foods we eat which are broken down and used for energy or stored to be used at a later date. _ So how does this energy balance effect our bodies? _ Energy in vs energy out. _ Weight gain increase your energy in i.e consume more food, then your body can burn. _ Weight loss consume less food so your body needs to tap into energy stores. _ It’s that simple _ #weightloss #weightgain #energybalance #caloriesin #caloriesout #caloriecounting #tracking #health #healthylifestyle #simple #diet #flexible #flexibledieting #iifym #fitlife #fitness #fitfam #irishfitfam #perthfitfam #instafit #instafitness #gym #gymlife #gazbfit #pt #personaltrainer #onlinecoach

(@gazbfit)

15 Days 7 Hours Ago

Personally I’m not a great fan of cardio and I don’t prescribe it to a lot of my clients, for one simple reasons, there are more benefits of losing weight through weight training then there is to losing weight through cardio. _ Weight training along with a high enough protein diet, will help preserve muscle mass when you are dieting, So when you lose that weight your looking to lose you’re going to look a lot better with the muscle mass you have preserve through weight training. _ Put it this way do you want to rock up to beach looking like a sprinter or looking like a long distance runner? _ Now I’m not saying you shouldn’t do any cardio generally getting them 10,000 steps in a day is more then enough for your general health and you will more then likely enjoy getting them in, a lot more then spending the hour or two going nowhere on a treadmill. _ @gaz675 _ #cardio #cardiotips #liss #hiit #weight #weighttraining #exercise #diet #weightloss #fatloss #training #workout #muscle #gains #shreds #health #healthylifestyle #fit #fitlife #fitlifestyle #fitfam #perthfitfam #irishfitfam #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach

(@gazbfit)

15 Days 23 Hours Ago

So what is the 80/20 diet? _ The 80/20 for healthy eating is one of the easiest ways to reach and maintain a lean body. The simple diet requires that you eat a clean diet 80% of the time(by clean I mean micronutrient packed whole foods)and then allow for a few more treats 20% of the time. The plan allows you to enjoy indulgences on regular basis without feeling the kind of guilt that people often feel when they “cheat” on a strict food plan.  For many people, this is the most balanced approach to a healthy diet and a healthy lifestyle. This plan also helps with those people who have a tendency to binge on certain foods once they have been restricted for so long. _ Personally I found this idea works wonders and has also vastly improved my relationship with food. _ So if you were one of the many people out there who would clean eat all week and blow it at the weekend, why not give this approach a go. _ @gaz675 _ #diet #flexiblediet #flexibledieting #myfitnesspal #iifym #macros #tracking #calorie #caloriecounting #caloriedeficit #weightloss #fatloss #nutrition #balance #healthy #healthylifestyle #food #fit #fitlife #fitfam #perthfitfam #irishfitfam #fitness #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

16 Days 6 Hours Ago

What people generally a week vs what people should actually be doing a week _ Remember the weekend is still 42% of your week, so you can expect to eat like shit for nearly half the week and still get results. _ Small treats can be easily added throughout the week making your diet a lot more flexible and easier to sustain. _ Try the 80/20 approach on a weekly basis, 80% of your food coming for macro and micronutrient packed sources with the other 20% coming from little treats. _ @gaz675 _ #flexiblediet #flexibledieting #diet #macros #calories #tracking #countingcalories #iifym #weightloss #weightlosstransformation #fatloss #health #healthylifestyle #healthylife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #food #nutrition #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

16 Days 18 Hours Ago

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #fitness #fitnesschallenge #healthy #healthylifestyle #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam

(@gazbfit)

17 Days 5 Hours Ago

So it’s just one snack?? As you can see that ‘just one snack’ in work can lead to quite a big calorie influx by the end of the month. _ Now there’s nothing with having that one snack as long as it’s tracked, that way you will keep on top of your energy balance and keep yourself in a calorific deficit and continue to lose weight. _ That one snack could be the reason why your not seeing anymore progress, can you really expect to eat a extra 10 cheeseburgers a month and still hit your goals? _ @gaz675 _ #healthy #healthylifestyle #food #snack #balance #weightloss #fatloss #diet #flexibledieting #flexiblediet #iifym #macro #macrocounting #macrotracking #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach #nutrition #perth #workout #plans

(@gazbfit)

17 Days 20 Hours Ago

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #fitness #fitnesschallenge #healthy #healthylifestyle #fitness #instafit #instafitness

(@gazbfit)

18 Days 5 Hours Ago

It’s the weekend and more then likely that means out with friends for a few drinks, handy little calorie savers!!! _ Still time to sign up for my 8 week Xmas challenge, link in bio 💪🏻 _ #weekend #saturday #drinks #weekendwarrior #calories #alcohol #caloriesaver #weightloss #weightlossjourney #fatloss #diet #flexiblediet #flexibledieting #iifym #health #healthy #healthylifestyle #fit #fitness #fitlife #fitlifestyle #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition

(@gazbfit)

18 Days 17 Hours Ago

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition

(@gazbfit)

19 Days 5 Hours Ago

So what you prefer?? _ As you can see from the above info both have the positive and negatives and there is simple not one that is better then the other. Just boils down to personal preference! _ Happy Friday _ @gaz675 _ #workout #morningworkout #eveningworkout #exercise #gym #weightlifting #weighttraining #gymlife #health #healthy #healthylife #healthylifestyle #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching ⠀⠀⠀⠀

(@gazbfit)

19 Days 17 Hours Ago

Struggling to understand what your PT is staying? Got a new program that has some terms your not quite sure of? - Check out some commonly used gym terms below! - * Rep - the number of movements * Sets - number of completed reps * Tempo - speed you need to complete a rep * AMRAP - As many reps as possible * Drop set - complete the set, then drop the weight and complete another set * Double drop set - same as above but drop the weight twice * Superset - two sets back to back with minimal rest periods * Giant set - three sets back to back with Minsk rest periods * Rest Periods - rest taken between sets * HIIT - high intensity interval training * LISS - Low intensity steady state * Supination Grip - palms facing towards you * Pronation grip - palms facing away from you. - Hope this helps with some of the confusion. 💪🏻 _ @gaz675 _ #gym #gymlife #gymterminology #terminology #exercise #workout #weights #lifting #program #fit #fitlife #fitness #instafitness #instafit #bodybuilding #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #perth

(@gazbfit)

20 Days 6 Hours Ago

So what people actually think happens when you have a Diet/Zero soft drink vs what actually happens. - As you can see there is actually quite a big difference between the two. - Diet Soft drink only become unhealthy when you drink them to the extreme and they start to compromise gut health. - @gaz675 - #coke #dietcoke #softdrinks #dietsoftdrinks #health #healthylife #healthylifestyle #fact #fiction #balance #diet #flexiblediet #flexibledieting #iifym #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

20 Days 17 Hours Ago

Not only does coffee make Monday’s and annoying people more bearable it also has a number of other benefits; - 1. It contains caffeine and who doesn’t love caffeine 😊 - 2. Can be used as a pre work out. - 3. Studies have shown coffee can reduce the risk of Parkinson’s, Alzheimer’s and type 2 Diabetes - 4. Reduces inflammation specially after work outs - 5. Packed with antioxidants - 6. Studies have found that coffee can aid in weight loss - Although coffee has many benefits, your body can build up a tolerance to its main ingredient caffeine, so it’s not a bad choice every once in a while to take a 6 week break. - It’s also not very wise to drink up anytime before bed, specially if you fancy sleeping that night 🙈 - @gaz675 - #coffee #benefits #benefitsofcoffee #goodness #caffeine #health #healthy #healthylifestyle #nutrition #fit #fitness #fitlife #fitlifestyle #instafitness #instafit #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

21 Days 6 Hours Ago

Fresh vs Verse frozen! - Which do you prefer?? - An easy money saving hack would be to go with frozen over fresh veggies & fruits. - Studies show negligible differences in nutritional value when it comes to frozen vs. fresh produce. - In fact, frozen might have more nutrient dense properties since it’s picked when ripe & immediately frozen - @gaz675 - #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #weightloss #mealplan #healthychoices #mealprepsunday #healthyfood #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #fruits #meals #healthyliving #strawberry #healthylifestyle #gazbfit #pt #personaltrainer #onlinecoach

(@gazbfit)

21 Days 22 Hours Ago

Benefits of including greens in your diet! 1. They are a rich source of minerals such as iron, calcium, potassium and magnesium. 2. They are a rich source of vitamins such as K, C, E and many of the B vitamins. 3. They are a rich source of fibre, which can keep you fuller for longer and aid in digestion. 4. They are a rich source of folate, which can reduce your risk of cardiovascular disease and memory loss. Folate also contributes to the production of serotonin which can help improve your mode. 5. They are high in antioxidants, so instead of buying the latest detox tea just up your intake. Whether you love them or hate them you can deny the importance of them. If your not keen on eating more try blending some into a smoothie or try adding some greens powder into your daily routine. @gaz675 #greens #leafygreens #greenvegtables #vegtables #goodness #important #vitamins #minerals #healthy #food #diet #nutrition #healthydiet #healthylifestyle #health #benefits #healthbenefits #fit #fitlife #fitfood #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

22 Days 5 Hours Ago

So let’s get this straight! - There is no food or food group that will make you fat. It is a combination of a number of different foods that put you into a calorific surplus, which will result in you gaining fat. - Let’s put it this way, the average chocolate bar has approx 30g of carbs in it. - Guess what?? So does the average banana, yet one is labeled healthy while the other is labeled “bad”. - When both are eaten they processed the exact same way as each other and used as either energy or stored as fat. - There is no reason why a healthy balanced diet can’t included a bar of chocolate especially if you enjoy them. - @gaz675 - #diet #healthydiet #healthylifestyle #flexibledieting #flexiblediet #iifym #healthyeating #food #balance #healhtylife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

22 Days 20 Hours Ago

- So what exactly is creatine? Creatine is an organic acid that our bodies naturally make, and that we get by eating certain foods such as red meat and fish. - What exactly does Creatine do? Our bodies store creatine in our muscles so that we have quick access to it for fast, high-intensity movements, like sprinting or powerlifting. Creatine increases the body’s ability to produce energy rapidly. - So what are the benefits of including a Creatine supplement to you workouts? 1. Helps muscles produce more power 2. Supports other muscle functions such as boosting the formation of new proteins that create new muscle fibres 3. Improves exercise performance 4. Speeds up muscle growth. - Which Creatine works best? The most researched form is Creatine monohydrate so I would suggest sticking with that form, it is also the cheapest. - How much should I take? 5g a day mixed with water or fruit juice. - Do I need to cycle Creatine? Nope as it is not a steroid so therefore there is no reason for you to cycle this supplement. - Will I retain water? Unfortunately at the beginning you will but this will eventually subside. - Is Creatine safe? Yes it is safe for both men and women to take, contrary to belief it is not a anabolic steroid, it’s will not make you go bald(guys) or grow extra facial hair(girls) #creatine #creatine101 #creatinesupplement #supplement #supplements #information #muscle #gain #gainz #strength #gym #gymlife #lifting #weights #weighttraining #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

23 Days 19 Hours Ago

Chicken is one of the most popular meats when it comes fitness due to its high protein/low fat contain. - When it comes to chicken their are four main cuts, breast, thigh, drumstick and wing. - Below we are going to have a look at there calorie and macro breakdown per 100g - Breast; Protein - 31g Fat - 3.6g Cals - 165 - Thigh; Protein - 26g Fat - 10.9g Cals - 209 - Drumsticks; Protein - 28.3g Fat - 5.7g Cals - 172 - Wing; Protein - 30.5g Fat - 8.1g Cals - 203 - Personally I more of a thigh kinda man, find it way more juicer to eat but the added fat does hinder how much I can eat. - What’s your favourite cut? - @gaz675 - #meal #mealprep #mealprepsunday #food #cleanfood #healthyfood #nutrition #chicken #chickencuts #healthylifestyle #healthy #healthyliving #cleaneating #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

24 Days 5 Hours Ago

Meal Prep Sunday 👌🏻 - Going into your week without meal prepping is pretty much similar to going into your workout and lifting heavy weights without a proper warm up, yes it might work for awhile but eventually it’s going to come back to hurt you or in the case of your nutrition a full out binge. - Take the time on a Sunday evening to whip up your favourite main healthy meals for the week ahead, this way you’ll always have healthy food on hand for when you need it. - You know the saying fail to prepare, then prepare to fail👌🏻 - @gaz675 - #meal #mealprep #mealprepsunday #healthy #healthylifestyle #healthyfoods #food #nutrition #precisionnutrition #balance #diet #flexibledieting #iifym #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

24 Days 19 Hours Ago

Follow these simple daily steps to increase your daily neat ( non exercise activity thermogenesis)Although they my seam like little things, these simple things burn extra calories and after awhile these extra calories start to build up to a lot of extra calories and if your trying to lose extra weight every extra calorie burnt is one more little step in the right direction. - 1. Take the stairs instead of the escalator/lift. 2. Park that little bit further away from where you need to be, that may mean parking at the back of the car park instead of the front. 3. If you can stand at your desk instead of sitting then stand, studies have shown you can nearly double your calorie burn standing instead of sitting over the course of a day. 4. Walk where possible, if not jump of the bus a stop or to earlier and walk the rest of the way 5. Fidget more, studies have shown people who tend to fidget more tend to be thinner then people who don’t. - @gaz675 - #neat #neatup #neatup24/7 #movement #dailymovement #increase #burn #calories #extracalories #diet #dieting #weightloss #fatloss #progress #everylittlebithelps #fit #fitness #fitlife #healthy #healthylifestyle #instafit #instafitness #personaltrainer #pt #gazbfit #onlinecoach #onlinecoaching