_domsmith93 @_domsmith93

I hate burpees, they are used just to make you tired. I think combo exercises are completely unnecessary. The basics of strength training are underrated. I think stretching and ‘finishers’ are overused. Unless you train with me, you do you. My opinion doesn't have to be yours.

"Why do people say, ‘Grow some balls'? Balls are weak and sensitive. If you wanna be tough, grow a vagina. Those things can take a pounding.”

“It's not what you do once in a while, it's what you do day in and day out that makes the difference.” ⁃Jenny Craig

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self” ⁃Ernest Hemingway

I’m no Victoria Secret model, but I’m pretty sure I can pick one up and squat her.

“You’re not stuck, you’re just committed to certain patterns of behaviour. Change the formula to get different results.” ⁃Emily Maroutian

If the grass looks greener on the other side, it might just be life reminding you to water the grass you're standing on.

“Success is not final, failure is not fatal; it is the courage to continue that counts” ⁃Winston Churchill

“This moment is a gift. Show up for it. Enjoy it. Don’t cast it aside for Door #2. Because eventually, behind that door will be death. Don’t choose death. Choose life. Be here now.”

I'm the type of girl that will make a snack, while waiting for another snack to cook. Snacks on snacks on snacks.

Be so committed to your growth that it encourages the ones around you to grow as well. Be so committed to your growth that it scares away the ones that are tempted to drop you down to their level.

10 quotes from @rickygervais in the afterlife that may make you think about life.

Squat heavy Run fast Train hard Rest harder Love strong Adventure often Dream big MAKE LIFE COUNT

This is a very simple breakdown - if you want to take the guesswork out of it - lets work together! Send me a DM and lets set up a call💪🏻

REMEMBER - not everything is about scale weight. Especially for us women, the scale fluctuates often. If possible, aim for daily weigh-ins to get a good average. When tracking measurements, don’t just rely on weight; use cms, photos, your energy levels, how clothes fit, etc. ➡️

If you GAIN weight (remember this can also be because of a number of different things - look at your weekly AVERAGE and not daily fluctuations) = reduce your calories, track for another 1-2 weeks and go from there. ➡️

If you LOSE weight = then you are more than likely in a deficit. Try and increase your calories ever so slightly each 7-14 days until your weight stabilises. ➡️

Be careful when setting your activity levels - majority of us would be moderately active, but this depends on your occupation as well (are you sitting all day or are you busy farming all day?) ➡️

I would suggest using general online calculator like tdeecalculator.net, see what they suggest start with those calories for 2-4 weeks and see what happens! ➡️

No two metabolisms are the same, therefore no two maintenance calories will be the same. ➡️