Why your 5 daily non-negotiables are the key to your success
You dont rise to the level of your goal but fall to the level of your systems – James Clear Having a goal is great, but if you dont know how to get there, then you won’t reach it, and if the way you are trying to reach the goal is not sustainable, then again,
Thai Basil turkey boc choy meal prep
This is my hands-down go-to for meal prep! It’s so easy to make; all the ingredients you can buy in bulk, save money and eat for weeks 😉 Make sure to tag us on social media so we can give you a shout-out and follow your journey! @fitclubbabes @hannah.dawson.fitness Makes two servings Calories/Macros per
How long does it take to build muscle naturally?
I am so excited to share this with you all as a long-time myth women believe putting on muscle will make them look manly and bulky. Another thing I think most women don’t realize is how hard it is to put muscle on; it doesn’t happen overnight and doesn’t happen on accident unless you are
Progress check-ins and why we encourage them.
Why we encourage you to check-in Check-ins are the perfect opportunity for you to assess your progress; let me know how you are currently feeling & reflect on your week to see if you notice any positive changes! When completing your check-in, you must be completely honest to achieve your best results. In the
What habits are most important to get you to your goal.
When reaching our goals, we have to think about what life we want to create while achieving our goals. Our dreams may be in the future, but our habits are the vehicle that will get us there. The habits we make will either move us or stall us. You don’t have to make all these
Progressive Overload
PROGRESSIVE OVERLOAD Introducing Progressive Overload Whatever program you’ve chosen, make sure you are challenging yourself. This is so that you get used to your exercises in the first week so that in the second week, you can perform your exercises confidently and with the correct technique. This is where Progressive Overload is introduced.
Pillars of a successful transformation
FCB 5 PILLARS TO A SUCCESSFUL TRANSFORMATION MINDSET: attitude, beliefs, habits & behaviours NUTRITION: quality nutrition/macros/calories / flexible dieting/education/ 80% Whole food -20% Soul food TRAINING: weight lifting & progressive overload CARDIO: This is an accelerator to burn fat, but it is not the most important and should be done properly. DO NOT OVERDO CARDIO.
3 Key ingredients for success on your health and fitness journey
These are 3 foundation mindsets you must build on your journey; without them, you will not be successful. TRUST: you must trust the process no matter what. Sometimes things won’t seem like they are going fast enough, but you have to trust the process of this transformation. It doesn’t happen overnight. You have to trust
The best time to do cardio
The BEST times to do prolonged cardio sessions are after your strength training workout and on rest days (LISS cardio) You CAN do cardio before a strength workout, but only as a warm-up tool, for ~5-10 minutes. If you do a 30+ minute cardio session before a strength workout, chances are you will perform sub-optimally