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25 quick changes and fixes you can make to help you achieve your Fitness and Fatloss goals in 2018.

 

Out – Latte – 150 Cals

In – Americano – 0 Cals

 

Out – Ben and Jerries – 1040 Cals

In – Nobo – 250 Cals

 

Out – Beer – 150 to 250 Cals

In – Soda water/Fresh Lime and Vodka/Gin – 96 Cals 

 

Out – Walking – 100 Calories an hour 

In –  Resistance Training –  400 to 800 Calories per hour and continued calorie burn for up to 36 hours after 

 

Out – Just going to the gym – Less than you would burn in a class 

In –  Working out in a class –  300 to 600 Cals

 

Out –  Pay as you go gym/Classes –  You burn 0 Cals thinking of going 

In – Commit to something that you value and will commit to 4 days a week 

 

Out – Medium Pizza –  500 Cals per slice (you never have just two ) 

In – Nandos Chicken thigh and Mushy Peas –  360 Calories 

 

Out – Running –  200 to 400 Calories per hour 

In – Circuit Training –  400 to 800 Calories per hour and continued calorie after burn for up to 36 hours after 

 

Out – Exercising Alone – No accountability 

In –  Buddy training – You are less likely to let someone down 

 

Out – Driving to the shop –  0 Calories 

In – Walking to the shop –  Varies but more than driving 

 

Out – Doing things you hate 

In – Doing things that make you happy (getting results) 

 

 

Out – Isolation exercise (One muscle working at a time) 

In – Multi Joint exercise (a few muscles working at a time that fires up your calorie burn and metabolism) 

 

Out – Faffing when exercising 

In – WORKING HARD 

 

Out – Bringing your phone into the gym 

In – Leave it behind 

 

Out – Binging at the weekends “Because it’s the weekend” 

In – Stay consistent at the weekends 

 

Out – Looking for quick fix 

In – Start something you enjoy that is proven to work, stick with it and the results will come. 

 

Out – Being “bullied” into eating things you shouldn’t 

In – Be strong, real friends, family will support you 

 

Out – Exercising and eating healthy to impress others. 

In – Doing it for yourself to be the best version of you. 

 

Out – Beating yourself up when you eat something off plan and then an eating frenzy happens 

In – Eat something not on plan, get over it and move on  

 

Out – Feeling it’s too late for you to start an exercise regime 

In – Start an exercise plan right now. You won’t look back 

 

Out – Hating the body you see in the mirror 

In – Love and invest in YOU and do something about it 

 

Out – Stress about small things 

In – Do things you enjoy and identify what causes your stress 

 

Out – Following diets in Magazines 

In – Learn about real world Nutrition 

 

Out – Following Gym workouts from Magazines 

In – Learn how to work out from a professional 

 

Out – I’ll start tomorrow 

In – Start NOW 

 

Damian Hall 

Dalkey Fitrpro 

South Dublin 

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APPLY FOR YOUR COMPLIMENTARY CONSULTATION WITH ONE OF OUR EXPERT TEAM

WORK ONE ON ONE WITH OUR EXPERT COACHES TO DISCOVER THE EXACT STEPS YOU SHOULD TAKE TO ACHIEVE AMAZING RESULTS