KD Weight Loss Coach

Last minute decision to go to Belfast zoo yesterday and Roman and aurora got ate by a crocodile, and then a turtle decided to beech himself 🤣

This memory came up from 7 years ago I was still coaching a women’s development rugby team, helping women get into sport without the pressure of competitive sport

And one of the biggest part of my role was managing confidence levels because rugby can be intimidating with the contact, the fitness and the sheer amount of things going on

I genuinely always believed in any player I coached cuz they all could do it

They just needed the time, the patience and to believe in themself if they put in the time in training they’ll be okay on game day

And each and every one of them were.

There were up and downs, pure euphoria when they got their first win and tears when they felt overwhelmed or that they let themself down

And I’d always listen, and remind them it’s normal. But I’d always find a way to get them to remember what they can do from our coaching sessions

And it’s funny cuz I’ve got back to playing rugby this summer for the first time in 12 years and did my first proper training session with contact this week

When I say I felt like a fish out of water, that’s putting it lightly

I did come home feeling really good about how I managed because I wasn’t as sore or as bad as I thought I would’ve been

But I was definitely overwhelmed because the quality? It was up there. But the way I’ve tried reframing it?

The best way for me to get better like I did with lifting, I did with coaching, is to be around better people

They may be way beyond where I currently am, but I’ll have to meet their standards and my skills will improve quicker

So while my anxiety is high that’s what I’m reminding myself just like I would’ve reminded any of the women I coached on the rugby field

Or even in the gym. No matter where you start, your development is what matters and you progress at your rate. You just need a coach to support you along the way

1. Pick a bun… yes you can and SHOULD have a bun. F**k off the lettuce leaf burgers. But pick the one that suits you

If a brioche bun feels too much (approx 150-200 cals), swap in a flatbread or a thin for less than 100

2. Pick a protein… chicken and turkey are leaner than beef per gram. But if your tastebuds don’t like that? What’s the point?

Smash burgers are typically half the calories of a normal quarter pounder at 100-150 per burger vs 200-300

All in all, you want your burger to be 400-600 based on your needs

3. Get some colour on the plate… lettuce and tomato in the burger, a pre prepped side salad, pre-made Mediterranean veggies. Whatever it is, these are the bulk to make you feel fuller. Add a dressing if you need

You can make it work for you, without missing out

And at the end of the day, if you’re like me in Northern Ireland, the sun don’t stick around so one or two days of eating at maintenance is only gonna make you feel stronger, more refreshed and recovered come training time

P.s. Bonus points if you finish off your BBQ with a Solero 👀 If you want a full list of ice creams you can eat without ruining your calorie budget, just DM me “ice cream” and I’ll sort you out