Body Positive Studio

First things first, toning means that your bodyfat% is low enough to show muscle definition. The harsh truth is you can give 100% in the gym, if you don't prioritise your nutrition, you most probably won't get "toned". Now, you can go on a juice fast, intermittent fasting, carnivore etc. unless you stay in a calorie deficit for long enough, you won't see results. There are 18 weeks until the summer. Can you go without a meal out, a slice of cake, a glass of wine, a celebratory beer for 18 weeks straight? Probably not. Instead, why don't you try to create a calorie deficit of 275 kcal/day that will allow you to OCCASIONALLY go "off-plan" but still maintain a 0.25kg weightloss weekly. In 18 weeks you'll be 5kgs lighter. 275 calories less as opposed to fasting for half a day, only drinking celery juice or only eating butter and steak.. You can cut 275 calories daily by replacing: lattes for espresso, eggwhites instead of whole eggs, chicken breast instead of chicken thighs.. Weight loss doesn't have to suck but you'll need patience and consistency!

Salads are BoRiNg..🙄😓🥗 But they shouldn't be! If your goal is weight loss, salads are a great way to fill you up from much less calories than, for example a sandwich. However, you have to be smart in choosing the right ingredients, else you'll end up with a grass-tasting plain-a** salad that won't be satisfying and you'll end up getting the sandwich/burger/pizza a few hours later🙈
What I keep in mind when making a salad:
1. The base🥬: choose a salad mix that's easy and convenient and you can tolerate the taste. Just because eisberg lettuce is the cheapest option, if you're not gonna bother with washing/chopping everyday, choose a bagged salad that has 1-2 servings in it to avoid waste.
2. Protein🍗: here I recommend lean protein options such as chicken, lean beef, tuna, salmon, tofu, eggs and eggwhites, lean deli meat.
3. Add-ons🥑: here you can get creative keeping in mind your calorie allowance. I always add cucumbers, tomatoes, olives, sometimes pickles or avocado. Experiment with cooked veggies such as roasted zucchini or beans and chickpeas for extra carbs and protein - especially if you're vegetarian or vegan. You can also add nuts and cheese but be mindful that these contain more calories.
4. The SAUCE - the most important element of a good salad in my humble opinion. Here's where you can really go overboard with your calories. Most storebought salad dressings have anything between 300-500 cals/100g so it's important to way out all the sauces. Now, I tipically use condiments that I have in my fridge (mustard, light mayo and hot sauce). But you can use yoghurt base sauces or vinaigrettes but again a little comes a long way! Sometimes if I have leftover pesto I chuck that into my salads.
Lastly, if you tried all these tricks and you still have an aversion to salads, you have other options to take in more fiber and feel full! Eat a big bowl of roasted veggies with some lean protein. Pair your sandwich with a piece of fruit for lunch. Have high-fiber pasta/rice alternatives. But I do suggest to give these tips a try and enjoy the rabbit food🐰🥕

As a child, I was wildly unathletic! I hated P.E. classes, I was never picked first in games, could never do a handstand or climb. Many times, when I meet my clients for the first time, they would say things like "they're anti-sport" or that the only exericise they do is run after the bus.
What I discovered was that strength training gives you athleticism over time, you'll dare to do more things, you'll be open to try other sports. And even if all you do for the rest of your life is pick up heavy things from the ground, it will benefit you and increase your longevity. You simply can't go wrong with strength training!

Being "in shape" all year round? Some people can maintain a lean physique easier than others. Some people are a bit more fortunate with the genetic lottery than others. For me, to reach this level of muscle definition I needed 6-8 weeks of dieting - being in a calorie deficit, being hungry and making sacrificies. For me, to get "in shape" for summer is worth 6-8 weeks of hard work, but I would find it extremely difficult to keep this level of "fitness" all year round! Don't get me wrong, I would love to walk around the beach shredded all summer, but I would also like to enjoy my sangrías and fried calamari from time to time! I am not against "beach body" programmes, in fact I do offer them, but one thing I make sure is that my clients have realistic expectations of what's achievable for them and how hard they will have to work to get there.
The point is, don't compare yourself to others, set achievable goals for yourself and work hard but don't be discouraged if your hard work doesn't get you the same results as somebody else's.

[EN below] ¡Feliz 2️⃣0️⃣2️⃣4️⃣ ! ¿Estás listo para superar tus objetivos de acondicionamiento físico este año? ¿Sabías que el 80% de las personas fracasan en sus propósitos en febrero? ¡No seas una de estas personas! Aquí hay algunas cosas que puedes hacer para tener éxito!

Happy 2024🥂🥳🤩! Are you ready to crush your fitness goals this year! Did you know that 80% of people fail at their resolutions by February! Don't be one of these people! Here are a few things that you can do to succeed➡️➡️