Sarah @AlphaFemCoach
Online Personal Trainer who specializes in Women's Fat Loss. I offer Exercise plans and Flexible Nutrition Guidelines to help you look + feel your best! South Africa JHB Joined April 2009-
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There is NO HUMAN EVIDENCE that artificial sweeteners increase food intake There is NO HUMAN EVIDENCE they damage the gut microbiome There is NO HUMAN EVIDENCE they affect glycemia There is NO HUMAN EVIDENCE they lead to fat gain. In fact, several studies show the opposite
The secret to losing fat is... There is no secret. 😨 It's choosing an eating strategy/plan that works for you, moving, being consistent and exercising patience.
Want to know why you keep quitting or starting again? Because you expect perfection and change too much too soon. Focus on becoming consistent with 1 fitness focused habit and a diet related habit then add more from there. Consistency beats perfection, every time.
A friendly reminder that sustainable fat loss focuses on building new habits rather than reaching the end result.
This year I dare you to get out of your comfort zone. Start setting yourself performance goals and you will see what you are truly capable of.
Here's what I won't be doing when I get back from holidays: Detox ❌ Restrict calories ❌ Stress ❌ Instead, I will: Track my food intake again ✅ Continue training ✅ Hydrate ✅
Unpopular Fitness Truths💀: Topical, sculpting creams that make your abs sweat are BULLSHIT. The boring programs work best. You don't have to do circuits of jump lunge burpees to bicep curls of 25 reps+to get the body you want. Detoxing to kickstart metabolism is pointless.
Some of the best workouts you'll have will be on days you don't feel like training.
When setting fat loss/health goals for yourself, be honest with what you are able to achieve. Don't set unrealistic expectations for yourself especially in that moment where you are feeling very motivated.
Overrated fitness beliefs for females💀: Finding the perfect program - Finding the perfect supplement stack/fat loss supplement - Focusing on sweating and burning as many calories - Forgetting about form - Using high reps to tone
You didn't gain weight quickly, don't expect to lose it quickly.
If you're turning down social events and isolating yourself because of dietary restrictions, your diet is no longer sustainable. ✋
Spending time away from a deficit (eating at maintenance calories) will provide an opportunity to maximize your metabolic capacity therefore maximizing your ability to lose fat when you are in a deficit again.
"If you can't sustain what you're doing, it is unlikely you'll have success with long term maintenance." - Layne Norton
Start the weight loss process from a place of self-love and acceptance, not disgust and hate.
When it comes to training volume, more isn't always better.
If you can't connect with your goal, you don't care enough about it.
I often get the question: What exercises will help me burn fat faster? The truth is none of them do. Your efforts in the gym can easily be erased by a poor diet and lifestyle choices.
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