Libby @LibbySpong

▴ Coach / / Surrey ▴ •IG:@libbyspong •E: [email protected] Joined January 2010

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Libby @LibbySpong

3 years ago

3 simple things you can do to make fat loss easier WITHOUT even leaving the house - eat protein with every meal - get more than 6 hours sleep - drink 2-3 litres of water daily Don’t over complicate it Hit. the. basics.

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Libby @LibbySpong

3 years ago

Consistency always wins It’s easier to be consistent with things you love- than things you hate Stop making it harder for yourself.

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Libby @LibbySpong

3 years ago

You don’t have to train 7 days a week to reach your goals You don’t have to live off boring foods & you DON’T have to be miserable! I promise!

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Libby @LibbySpong

3 years ago

If you spent a whole year being consistent with the basics; 👣 walking daily 🏋🏽 training 3-5 per week 🍉 being consistent with your calorie intake- AND your protein you would see MUCH more progress than yo-yo’ing on and off track each month Consistency ALWAYS wins

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Libby @LibbySpong

4 years ago

If food is your stress reliever, you will ALWAYS struggle to diet until you find another form of stress relief Stop beating yourself up that you can’t ‘stick to the plan’ if you are someone who comfort eats Address the issue- create a new stress output & things will change

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Libby @LibbySpong

4 years ago

Consistency is boring Thats the truth Similar routines & schedules aren’t ‘fun” But that’s where results come This is where you build habits This is where you make progress

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Libby @LibbySpong

4 years ago

Just because you eat “clean” doesn’t mean you are going to reach your goals

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Libby @LibbySpong

4 years ago

The power of losing 1lb a week is so under-hyped You’ll still have fun You’ll still enjoy your favourite foods You won’t feel deprived Over a year that’s 23kg+! And the best part- you’re much more likely to maintain it, because you got to that place in a sustainable way!

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Libby @LibbySpong

4 years ago

Please stop giving unsolicited advice in the gym Did they ask for help? Are they about to seriously injure themselves? No? Then please kindly fuck off & do your own training👍🏼

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Libby @LibbySpong

4 years ago

If you told yourself you didn’t have time to train today... but you are now sat watching Love Island- THIS is why you aren’t at the place you want to be #priorities 🙃

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Libby @LibbySpong

4 years ago

I wonder what it’s like to wake up without a single muscle ache... Guess I’ll never know🥲

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Libby @LibbySpong

4 years ago

If you can’t take 5-10 minutes out of the 24 hours in your day to track your food... do you REALLY want your goals as much as you claim to? ...[The answer is no] If this hit a nerve then we probably know why you aren’t reaching your goals🙃

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Libby @LibbySpong

5 years ago

Chasing your goal is hard. It takes effort, commitment, consistency. Being in the same place a year from now, is harder. Choose your hard.

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Libby @LibbySpong

5 years ago

Want to really make results? 1 👉🏼 Stop over complicating the process 2 👉🏼 Stop saying “I’ll start tomorrow” (you won’t) 3 👉🏼 Suck it up & realise there are no excuses, just an order of your own priorities 4 👉🏼 Read number 3 again🙂

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Libby @LibbySpong

5 years ago

What the scales can’t tell you - Your clothes fit better - You’re happier! - You hit a PB - Your mentality has improved - What time of the month it is - How much water you have drunk - How stressed you are

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Libby @LibbySpong

5 years ago

PSA: stop running if you want to grow your bum

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Libby @LibbySpong

5 years ago

“I can’t lose weight & I don’t know why” - never counts calories - doesn’t focus on protein intake - eats “healthy” but high cal foods - snacks on handfuls of nuts (1000+ cals!) - eats back calories burned from workouts - doesn’t track the kids leftovers - weekends don’t count

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Libby @LibbySpong

5 years ago

Trying to create a healthy “diet” shouldn’t involve cutting out all your favourite foods The moment you do this you set yourself up to fail Sustainably made results = sustainable results Eat food you love > educate yourself on the process > see results that LAST!

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Libby @LibbySpong

5 years ago

If your methods are unsustainable- your results will be unsustainable

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Libby @LibbySpong

5 years ago

Unpopular truths - The treadmill is lying to you about your calorie burn - Running isn’t going to give you the body you want - You aren’t not losing weight because you aren’t ‘eating enough’ - You don’t need to alter the plan, you need to be consistent