I’ve received many messages of concern and support as to our well-being as a Company, as it’s no mystery small locally owed businesses such as ours are being seriously challenged during this time.
The best thing you can do to support us, is, well, support us by keeping your account active.
✅ Show up to your personal training sessions.
✅ Come to Bootcamp.
✅ Keep eating healthy
✅ Take advantage of our online program
Monday, Wednesday and Friday at 1030am I’ll be posting a new at home follow along workout you can do from the comfort of your own living room and workout with me.
Also, I’ll be hosting office hours Monday, Wednesday, and Friday from 11am-1130am, live in the Facebook group, to address any nutrition questions, keep you accountable, motivated, and on track for your goals.
Be it IN the studio or at home, whatever you’re comfortable with, stick with us though this challenging time, and we’ll keep ya fit! 💪
Have a great day!
THIS is your moment,
PS: Thanks for being apart of our community.
❓❓❓How Many Calories Do I need to lose weight? How many calories do I need to maintain my weight?
🥇Seattle’s #1 weight loss expert Ian Weinberg (https://ianfitness.com) has a SIMPLE down and dirty way to calculate calorie intake for ANYONE!👍💪
🔉🔉FULL TRANSCRIPT OF VIDEO:
so today I want to share with you a
simple down and dirty way that you can
figure out how many calories you should
be eating to either lose weight to
maintain your weight or to gain weight
so if you’re in one of those three
things and guess what you’ve got to be
then this is gonna be for you and it’s
super simple okay the first thing you
need to do is figure out how much do you
want to weigh not what is an ideal
weight not how much does your friend
weigh not how much did you weigh when
you got married or when you were in
college or high school but how much do
you want to weigh right now so let’s
just make this super simple and say
pretending that you wanted away 150
pounds okay do you want to weigh 150
pounds now maybe that’s 5 pounds away
from where you’re at
maybe it’s 50 pounds away from where
you’re at doesn’t matter
this is what your goal weight is in this
scenario to help you determine how many
calories you want to be at to maintain
your goal weight okay so if you want to
be 150 pounds what you’re gonna do is
you’re gonna multiply that by 12 okay
and you’re going to come out with 1800
calories per day so what that means is
right now let’s say you’re at 200 pounds
it would be very hard for you to just
all of a sudden cold turkey go to 1800
calories a day you would be very very
hungry and you’d probably be unhappy and
it would feel unsustainable so let’s not
do that so what that means is you can
split the difference right break it down
into increments so if right now if
you’re 200 pounds you want to get to 150
figure out how many calories should you
be at if you wanted to maintain 175
pounds and so we would get that from 175
times 12 and that would give us how many
calories to maintain that so that is the
simple down and dirty way to figure out
how many calories you should be at to
maintain your goal weight
take your goal weight multiply it by 12 and
it’s gonna give you that overall number
to maintain now how do you maintain that
number that’s a whole other video its
calories in versus calories out from
your metabolism and of course exercise
but this is a simple way to start to
figure out what is going to be the
calorie range you want to be at to
maintain your weight thanks so much see
🎆✔If you’re wondering why you’ve stopped losing weight or why you might have plateaued watch this 👀👉 1️⃣Number one you’re overestimating… you’re overestimating how many calories are actually being burned 🔥🔥🔥 you’re not burning as many as you think you are or as many as your watch might suggest and 2️⃣number two you’re overestimating how consistent you’re being… you’re not being as consistent as you think you are and you need to spend more time staying the course before you’ll see progress And then of course you’re under estimating… You’re under estimating 1️⃣ how many calories you’re actually eating 😋🤤you’re eating more than you think you are and then 2️⃣number two you’re mindlessly eating in you’re under estimating how relevant and how much importance that’s playing in your goals so 🚫don’t overestimate this and 🚫don’t underestimate that and you’ll start to lose weight again and you’ll stay on track!
🍴 Do I need to count calories?🧮🍵🥗🍗🍤🍌😋🍜🍑🍓🍒🍉🥓🍴
No you don’t need to count calories if you want to lose weight but here’s the truth: whether you’re counting calories or not the calories always count! 👍 ❓❓What does that mean?
It means that if you even if you’re not tracking your calories they can still add up and cause weight or fat gain so if you want to lose weight if you want to burn fat and you do need to be at a calorie deficit and counting calories is often the easiest way to get there–🤓 👉but you don’t have to do it…
I don’t count calories and many other people don’t either to still successfully lose weight or maintain the weight and the way they do that is they recognize that they stop eating when they’re satisfied before they get stuffed or they recognize how many calories different food items might have in them so oftentimes when you’re first getting started– counting calories might be the way to go to begin and then once you get comfortable with it once you recognize how much calories are in certain foods then you can stop counting the calories and just maintain because you have a better understanding of the whole process!
👉But remember whether you’re counting calories or not– calories are always counting all right take care!
👉Seattle Fitness expert Ian Weinberg (https://ianfitness.com) advises on how many calories and WHEN to eat them! 🕑🕑🕑
👋Hey let’s talk about calories how many calories in an apple???
There’s about 95 calories in an apple but a better question is how many calories in an apple in the morning? how many calories in an apple in the afternoon? and then most importantly how many calories in an apple before bed? 🛏
🍎🍏🍎Because I know a lot of people are saying don’t eat after seven o’clock or maybe you shouldn’t eat after eight o’clock or maybe if it’s a full moon it shouldn’t be after 5:30 I don’t know what the heck’s going on —
calories in an apple whether you’re at 8 o’clock in the morning whether it’s noon or whether at 8 o’clock at night are all the same it doesn’t really matter so whatever works best for you!
😋Whether you’re eating in the morning whether you’re not eating in the morning whether you’re eating before bed or whether you’re not eating before bed the calories in the apple and whatever else you’re eating are all the same they do not matter– what does matter is how many apples you’re eating or more importantly how many overall calories you’re eating throughout the stretch of the day
🍎🍏🍎So remember that the apple and anything else all has the same amount of calories regardless of when you eat it but what matters most is how much you’re eating so be conscientious of how many calories you’re getting in!
🍎🍏🍎But don’t worry about WHEN you’re eating those calories! Hope this is helpful! take care bye bye
⏱It’s really not WHEN you eat.
🥑It’s WHAT you eat.
🔥Are you burning more calories than you are taking in?
🔥Are you taking in more calories than you are burning off?
🤗Let us help! FREE CONSULT at one of our Seattle studios
Congratulations for making it all the way through the 21 Laws Of Fat Loss!
Most people never finish reading what they start and since you’ve made it here, I can tell you’re a go-getter who will not be stopped.
The final law is the law that success leaves clues.
Regardless of what you’re trying to improve in life… if someone else has accomplished it already, then they left a proven road map of the steps it takes to get there.
In fact if you want a short cut to success, simply do what the person before you did to get there. As long as you take action, you’re guaranteed success as well.
Even with all the clues and proven plans for effective fat loss out there; it still surprises me why so many people struggle with this…
When I pondered this question recently, I thought about the commonalities of my most successful clients and what they did to reach their accomplishments.
So what was the common theme?
They hired a professional coach to keep them accountable, to show them the way and to increase the speed at which they got results.
Think about it… can you name a single high level performing athlete who doesn’t at least have one couch?
Friend, I’d like to invite you to have a conversation with me, personally, where we can uncover what’s been holding you back and discover the best plan of attack of you.
There’ll be no pressure or commitments, I simply want to give you a gift for completing my 21 Rules Of Fat Loss!
Contact us to schedule your Breakthrough Sessions with me!
Did you know that if you sat on the couch for a full day, you’d still be burning energy (some fat as well)?
In order for us to survive, our bodies have a minimal energy requirement. We need energy for our brains to function, for our nervous system to fire, for our digestion to work and to maintain our muscle mass.
Even our fat tissue burns energy… it burns very little but it does burn some.
The tissues and organs that burn that require the most energy (calorie burn) are our brains, nervous system and muscles.
Since we can increase our brain tissue let’s focus on the muscles.
If you increase your muscle tissue, even by a marginal amount, you’ll actual increase the amount of calories you burn while you’re at rest.
That means that you will be able to burn more fat while you’re sleeping.
Pretty cool right?
It’s important to leverage this law and have your workouts focus on Strength Training and increase your lean muscle mass.
If you’re not sure how to do this, go back and read Law #6.
Carbohydrates, like fat, have been given an unfair bad rap. Over the last few years, it seems as if carbs and gluten containing foods have all been labeled as evil…
If you’re trying to avoid “carbs” because you hear they were bad for you… It’s crucial of you to know the difference between the good types and the bad types.
The Bad types:
Any carbohydrate that contains little fiber, little nutrition, high amounts of sugar and are processed – should be avoided as often as possible.
The Good type:
Any carbohydrate that has lots of nutrients (like fruits and veggies), lots of fiber, low amounts of sugar and are as close to their natural state as possible – should be added into your diet.
So what do bad carbs do?
Well when you eat the “bad carbs”, they immediately cause internal cellular inflammation, raise your insulin levels and negatively affect your hormonal balance… Which means you’ll gain weight much easier.
When you eat the “good carbs”, they’ll actually help you regulate your hormones to burn fat more easily, give you energy for sustained activity and help your digestive system moving.
Here are some examples of good carbs of you to begin to increase in your own diet.
- sweet potatoes
Our bodies are like a delicate machine. We run thousands of different cellular processes simultaneously. It’s no wonder our bodies can get thrown out of whack from not getting enough sleep, eating a fatty meal, drinking too much and being dehydrated.
This is why it’s crucial to not only carefully plan your success items (healthy meals and workouts) but to also track what you’re doing.
The truth is, most everyone (including you and I) will unaccount for 25% of the calories we consume when going off of memory.
Can you imagine what kind of impact that 25% will have on your waistline?
When you keep track of your metrics for the foods you eat, the water you drink and your choice of body measurement (weight, tape measure or trying on your favorite outfit) you’ll be able to know exactly what’s working and what isn’t.
And the people that are meticulous about tracking are also the ones who get faster results… no surprise.
Today, start tracking everything you eat and drink, even if you know it’s bad. There’s lots of apps if you like doing it digitally or use the old fashion pen and paper method.
Track for 3 days and well go over it with you and tell you exactly what you should change for your desired goals.