Fat Loss & Nutrition Expert

I show busy women training their butts off How to Eat MORE, Train LESS, Build MUSCLE + Lose FAT 👉🏼 SUSTAINABLE results 👊🏼 💪🏼 DM me ‘🍩’ for more info

http://bit.ly/ashlanecoaching

@ash__lane photos and videos

How often SHOULD you train?⁣ ⁣ We’ve all seen #teamnodaysoff. People training 6 or 7 days a wk & often 2 times per day.⁣ ⁣ Is this good or bad? Does the more times you train per week = more RESULTS?⁣ ⁣ I’ve done both & I’ll explain the impact each of them had on me - PLUS what I prescribe for my clients & why.⁣ ⁣ Firstly - the goal for training should be, & this is for EVERYONE, to be doing the least amount possible to elicit the most amount of CHANGE.⁣ ⁣ There’s a sweet spot in training where you will recover & grow - BUT once you pass this point, all you are doing is reducing your body’s ability to recover (and change).. At this point you’re not getting more results. You’re slowing down your journey.⁣ ⁣ Your body only has a certain amount it can get from a single workout. Once you hit that point, it’s not just diminishing returns, it’s negative returns. It starts going BACKWARDS.⁣ ⁣ It’s like having a car that takes 60 ltrs of fuel. Once the tank’s full - that’s it. You can’t get more in there. You can hold the nozzle on, but you’re only going to get negatives from this - not positives.⁣ ⁣ This point is different from person to person, & the longer you have been training the more capacity your body has to adapt to high volumes of training & still grow BUT we’re really talking about ATHLETES or COMPETITORS at this point. People that have been training for YEARS & YEARS.⁣ ⁣ BUT what if you LOVE training? What if you LOVE being in the gym? ⁣ ⁣ Easy - once you have reached your goal. When you’re where you want to be & you’re happy & you don't necessarily want to make any more changes, THIS is the time to train as much as you want.⁣ ⁣ But if you have a goal in mind, such as building muscle, LOSING FAT, or maybe both - #teamnodaysoff is not going to be the quickest, easiest, or safest way to get you there.⁣ ⁣ In fact for most people, you may simply NEVER achieve your FAT LOSS goals by training past the sweet spot.⁣ ⁣ I used to train 12 x / wk. Week in week out. ⁣ Now I train 3 x / wk. If you train because you LOVE it & have no goal in mind. Do whatever makes you HAPPY.⁣ ⁣ If you’re training with the goal of FAT LOSS or MUSCLE GROWTH - maybe the above applies to you?

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So you want to get SHREDDED? When SHOULD you cut..?⁣ ⁣ Summer’s coming, Bali’s around the corner, you’ve got a pool party in a few weeks. So - it’s time to cut, right? WRONG.⁣ ⁣ There’s a way to plan your cut or shred to not only help you lose FAT in the short term, but make sure you can SUSTAIN the cut, & more importantly not rebound out of it & GAIN back a heap more weight than you started.⁣ ⁣ First things first. Plan your cut around your caloric intake - not your pool party.⁣ ⁣ If your current daily cal total is 1300… where are you going to cut to? 1100? 900? & even if you do, how long can you stay there? ⁣ ⁣ You’re setting yourself up for failure.⁣ ⁣ Straight up you’re going to want to be consuming >2000 calories before you consider a cut. At 2000 we can cut down to 1500 as an aggressive approach & expect a decent body fat drop. And you’re left still eating 1500 calories. That’s more than most women are eating day to day now. 🤦🏻‍♀️⁣ ⁣ However at 2500 calories you can cut down to 2000, & IF really needed there’s a HUGE amount of room to move - AND you’re still eating decent calories when you’re SHREDDED.⁣ ⁣ Now, I know what you’re thinking. If I eat more than 1200 cals now i gain weight. It’s not your fault. It’s the yoyo dieting, challenges & meal plans you’ve been conditioned to.⁣ ⁣ On average my girls end up eating between 2000 & 2500 calories after 12 weeks AND they LOSE FAT along the way.⁣ ⁣ How? Reverse dieting. By slowly increasing your calories each day, combined with a customised resistance training program you can speed up your metabolism. All the way up over 2000.⁣ ⁣ So we had to reverse diet up over 2000 before your cut, then once you’ve finished your cut & you want to return to 2000-2500 you might want to take reverse back up again. Don’t go straight back to 2500 overnight from somewhere like 1500.⁣ ⁣ If you’ve reduced your cals quite a way for more than 3 wks your body would have adapted to the “poverty calories” as the new norm, & at 2500 (that could mean 1000 extra cals per day) you are at HIGH RISK of building new FAT CELLS. Fat cells that you will have FOREVER.⁣ ⁣{CONTINUED IN COMMENTS}

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Why I DON'T sell meal plans 🙅🏻‍♀️⁣ ⁣ Everyone has their own special talents. Either naturally given or a learned skills.⁣ ⁣ Mine is meal plans. BUT I stopped doing them. I stopped writing them. I stopped selling them. And i stopped recommending them.⁣ ⁣ I also don't include them in my program.⁣ ⁣ Here’s why…⁣ ⁣ For years i wrote both custom made meal plans and generic meal plans. I’ve written, customised and sold hundreds.⁣ ⁣ And with this knowledge one single thing has become extremely evident.⁣ ⁣ THEY DON'T WORK.⁣ ⁣ If you sifted through all my posts and videos and stories, one word would stand out above all others - SUSTAINABILITY.⁣ ⁣ If you cant see yourself doing something forever - don't bother starting it. That might seem a little on the dramatic side, but it’s about 99% true.⁣ ⁣ If you’re not going to stick to rabbit food and being hungry forever - why start a meal plan that’s designed that way? ⁣ ⁣ Same goes for your training. Are you setting yourself up for 8 weeks of short term progress that will likely go out the window after the 8 weeks is up?⁣ ⁣ Meal plans are restrictive. Restriction means there's things you can't have. What do you want MOST in life? The things you can't have.⁣ ⁣ This little process is the OPPOSITE of SUSTAINABILITY.⁣ ⁣ ✅ Set yourself up for guaranteed success. Pick a sustainable way of EATING, that includes some naughty food (if that’s what you enjoy) and match it up with a sustainable way of TRAINING - if weight loss is your goal then weight lifting is the BEST METHOD.⁣ ⁣ ✅ It’s easily scalable, speeds up your metabolism, signals your body to drop fat and you’ll find once you get into a rhythm or routine it will be just as rewarding and fun as your sweaty sesh cardio sessions.⁣ ⁣ 🚀 If you want to know more about how cardio is killing your FAT LOSS goals - shoot me a DM! 🙋🏻‍♀️

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Rapid weight LOSS. But is it muscle, fat, or BOTH?⁣ ⁣ Firstly congrats on losing weight 🙌🏼⁣ ⁣ ✅Your weight is down⁣ ✅Your body fat is down⁣ ✅Your visceral fat is down ⁣ ✅Your measurements are down⁣ ❌BUT your MUSCLE mass is down ⁣ You’re in a calorie deficit, maybe a challenge, & you’ve seen some incredible weight loss changes BUT your muscle mass has gone down 💪🏼👎🏼 Why does this happen & what does this mean?⁣ ⁣ There is a variety of reasons this happens⁣ 👉🏼Eating too few calories ⁣ 👉🏼Not training in a way that signals your body to build muscle⁣ 👉🏼Doing too much cardio⁣ ⁣ You think you’re doing everything right because you’re losing weight, & your trainer says it’s ok, muscle loss is expected, but you may also be causing your metabolism to hit the brakes.⁣ ⁣ Our bodies are designed to respond according to the signals we send it. That means the way we feed it, the way we move, the rest we give it, & the way we train.⁣ ⁣ Lots of high intensity exercise & getting your absolute sweat on, where you’re burning lots of calories manually, you’re signalling your body that you really want to get good at endurance & stamina.⁣ ⁣ So your body responds by reducing muscle mass (as this is counterproductive for endurance, think of a marathon runner), using less energy (or calories) for the same amount of work or output.⁣ ⁣ This combo of training too much just to burn more manual calories & eating in a large deficit is slowing down your metabolism so you burn less calories automatically & now you’ve lost muscle you’re burning even LESS calories. The cycle begins..⁣ ⁣ The BEST way to lose fat forever, not just for 8 weeks is speeding your METABOLISM UP⁣ ⁣ How do we do this? Exactly the opposite of training for endurance.⁣ ⁣ > Train in a way to build muscle⁣ > Eat enough calories to encourage your body to build muscle⁣ You can do this by resistance training. Big movements like squats, deadlifts for eg. with a good amount of rest in between your sets which is what really builds strength & muscle.⁣ ⁣ If you do this right what you’ll find over the course of 1-3 months you’ll be able to eat more & burn more body fat. AND you’ll actually build muscle & a faster metabolism.

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Tracking food is a WASTE OF TIME!!!⁣ ⁣ CLICKBAIT! Sort of…⁣ ⁣ If you’ve tried tracking your food, you know it can be hard. You don’t want to sit on your phone at dinner before ordering your next meal. You have trouble finding all the meals. Or maybe you haven’t used Myfitnesspal before because it all sounds wayyyy too hard. Or you have no idea where to start!⁣ ⁣ Really you just want to be able to eat the food you enjoy without having food consume your mind all the time, and be able to lose some body fat, get stronger, build some muscle.⁣ ⁣ The problem I see time and time again is people cutting their calorie intake 30-50% without knowing it, just by eating clean and cutting out junk.⁣ ⁣ In reality you only want to cut 10-15% for sustainable results.⁣ ⁣ Eating salad and chicken won’t last forever. If you’ve got no strategy in place, you’ll probably find that you could simply cut out just a couple of things to begin with and effectively lose some weight.⁣ ⁣ BUT. For the more advanced person, or someone that has been a prisoner of YO-YO dieting, tracking is the MOST EFFECTIVE way to see where your body is maintaining at right now and assess what you need to do instead of guessing and getting it wrong (because chances are pretty high.)⁣ ⁣ Statistically - people underestimate or underreport their caloric intake by 40%. This makes it near IMPOSSIBLE to achieve your results or goals. You might as well be trying to throw a dart at a dart board with a blindfold on. Drunk. After you’ve been spun around 10 times.⁣ ⁣ Tracking will also help you make sure you’re getting enough protein & fibre and whether you’re eating enough or too much for your body and training requirements and goals.⁣ ⁣ Tracking will allow you to reach your goals without having to follow restrictive meal plans. (don’t get me wrong, I can do a fantastic meal plan but… I refuse to do them anymore because they cause more harm than good long term - and I’m ALLLL about dem long term gains) ⁣ ⁣ If it’s TOO HARD, and you haven’t even downloaded the app yet, you’re just being lazy and you are the person who needs a coach to keep you accountable. . 🍩 DM me to find out how to lose FAT without cutting out DONUTS!

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👉🏼Here’s something you’ll really WANT to know about your fitness journey.⁣ ⁣ You can get shredded and enjoy the process without a restrictive diet.⁣ ⁣ For years we’ve been taught that to get results, we need to restrict our food, and live off a ridiculous meal plan, eliminating the foods we love. Challenge after challenge, diet after diet, we’re left more confused than when we started, wondering why NOTHING seems to work.⁣ ⁣ All you want to be able to do is…⁣ ⁣ 💪🏼Tone your body AKA build some muscle.⁣ ✅Lose body fat, keep it off and not be concerned about sniffing a donut and gaining 2kg in the process.⁣ 🥂Enjoy your weekends while enjoying #foodfreedom.⁣ ⁣ 😱What I’m about to tell you may shock you or sound extremely counter intuitive.⁣ ⁣ ❌You don’t have to train 6-7 times per week to get shredded.⁣ ❌You don’t have to diet crazy for weeks on end. ⁣ ⁣ 🤯You can train 3-5 times per week & get stronger & leaner than you ever have before.⁣ 🤯You can do this while eating over 1500 calories (many of my clients are close to 2000 calories and still getting leaner) I currently eat 2200.⁣ ⁣ 📢NEWSFLASH: Long term results are created by working smarter not harder.⁣ ⁣ Here is your fat loss method:⁣ 💪🏼Strength Training. Tailored program. Phased 3-6 weeks pending progress and results.⁣ 💪🏼3 days in the gym. Full body sessions. Additional training or focus sessions are added in once again pending progress and goals.⁣ 💪🏼Progressive overload.⁣ 💪🏼Fuelling your body with the correct fuel (1200 calories is starvation for anyone) ⁣ 💪🏼Mindset, while no one has “time” for mindset, it was one of the biggest game changers in my life. ⁣ 💪🏼Consistency. Volume. Frequency. Intensity.⁣ ⁣ So tell me: ⁣ ⁣ 👉🏼How many times are you going to start a new diet? How many times have you already dieted? How much have you actually progressed over the past 12 months? ⁣ ⁣ 🚀 If you’re answer is... I’m sick of dieting, I just want to be lean, toned, look good and live a balanced life. Get in contact with me now, send me a DM & let's have a chat. 🙋🏻‍♀️

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Want to know the TRUTH about LOW calorie DIETS? Buckle up!⁣ ⁣ 🍩You’ve been a little bit loose with your eating lately⁣ 🙄You’ve put on a few kgs ⁣ 🤗So NOW is the time to lose some body fat ⁣ ⁣ 😉It’s ok, you’ve done this before, you know what to do. ⁣ 💪🏼Either sign up for the next challenge that’s coming up? or follow that low cal meal plan that you ate off last time you lost a heap of weight - that worked!! ⁣ ⁣ I come across this mentality DAILY - and it’s not your fault (in fact it makes sense). But… I want to know WHY you continue to put yourself through it? You clearly don’t like it because you keep stopping because you can’t maintain it and then coming back to it because it’s the only thing that’s worked before (or only thing you’ve tried).⁣ ⁣ So what’s wrong with doing that anyway? A lot more than you think! And every time you do it you’re making it harder for your body to do it again. Lemme explain;⁣ ⁣ ❌You’re decreasing your resting metabolic rate - AKA adaptation - this means instead of your body not gaining or losing weight on say 1800 calories, it now does this on say 1200 calories.⁣ ❌Loss of lean muscle mass - this is very common for people during challenges (that weight loss isn’t just fat). You might think that isn’t a problem because you are only interested in being lean anyways BUT a lean body without muscle mass doesn’t = toned. PLUS lean muscle mass = faster metabolism - this is how i get my girls to be able to eat so much. More lean muscle mass = more calories eaten per day.⁣ ❌Fat Gain - yes fat gain, due to the yo-yo effect that is associated with low calorie diets - you get fed up eating chicken feed, then you binge, put on a heap of weight. Instead of your fat cells just expanding, you also GROW NEW FAT CELLS. You now have these cells for life. That’s why you hear people saying ‘I cant even eat what i used to eat without gaining weight’.⁣ ❌Loss of motivation - it’s painful to go on low calorie diet for long periods of time and this often leads to less motivation, and less long term adherence, meaning binge eating and developing a bad relationship with food. Who really wants to live life eating 1200 calories per day? ⁣ ⁣ >cont in comment

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Fighting CRAVINGS. How to guide!⁣ ⁣ Gummy bears. Sour snakes. Ice cream. Chocolate. Oreos. McDonalds. Snakes Alive. Chips. Pizza. Cake. Donuts.⁣ ⁣ Is your mouth watering? So is mine 🤤⁣ ⁣ Cravings. Everyone gets them. There’s no way to completely eliminate them, but there’s ways to manage them and reduce them.⁣ ⁣ Firstly it’s important to understand that there are a number of reasons cravings start.⁣ ⁣ 🤯Stress⁣ 🤦🏻‍♀️Hormones⁣ 😫Being Hungry⁣ 🤤Lack of Sleep⁣ 🤫That time of the month⁣ 🥵Dehydration⁣ 😒Lack of movement⁣ 🧐Your current diet⁣ ⁣ So what to do?⁣ ⁣ 👉🏼Move more, if you have a sedentary job then it might be beneficial for you to set an alarm every hour on your phone to go for a 2 minute walk or stretch. ⁣ 👉🏼Drink more water - you might need to set an alarm for this?⁣ 👉🏼Get 7-8 hrs sleep a night, if you go to bed late but you’re still getting your 7-8 hrs you’re fine, but if you’re going to bed late and you’re up early, and you struggle to sleep something else may be off, time to take a look at your stress levels and your training levels. ⁣ 👉🏼Don’t let yourself starve, when you get beyond hungry you are more likely to grab something fast and less nutritious instead of something full of goodness.⁣ 👉🏼Prepare you food, even if its preparing a batch of ready to go vegetables or salad for the week that you can literally dish on a plate and add your protein too.⁣ 👉🏼Look to reduce your stress levels by trying your hand at meditation, gratitude, going for a walk in the sunshine, reducing the amount of HIIT training you’re doing yes 6-7 times a week is TOO much!⁣ 👉🏼Look at your current diet, as humans we crave what we consume, so if your diet is high in processed foods - what’s going to happen? You’ll want more, slowly start increasing the amount of whole natural foods into your diet, you won’t be as hungry and you will naturally decrease the amount of processed foods.⁣ ⁣ (CONTINUED POST IN COMMENTS)⁣ ⁣ 🔥 I’m opening up 3 spots for 1:1 coaching right now, so if you’ve been thinking about coaching with me for a while, now is your time to have a chat with me. Send me a DM now.

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Cardio for Fat Loss. Should I do it, or not?⁣⁣ ⁣⁣ 🙋🏻‍♀️You want to drop body fat⁣⁣ 🙋🏻‍♀️Tone Up⁣⁣ 🙋🏻‍♀️Build some muscle⁣⁣ 🙋🏻‍♀️But you’ve hit a plateau⁣⁣ ⁣⁣ 👉🏼INITIALLY cardio burns loads of calories, BUT your body adapts. Say you burn 500 Cals in your 1st session, as you become fitter, each session that goes by your body’s job is to do the same workload but burn less calories (despite what your heart rate monitor says). This is unavoidable.⁣⁣ ⁣⁣ This is why you lose weight at the start BUT as your body adapts the weight loss stops. People often think they’ve hit a plateau, so they add MORE cardio & sometimes LESS food, BUT cardio (including 45 min HIIT sessions) are sending a signal for endurance & stamina to your body. Muscle is the enemy of endurance & stamina, so your body will reduce muscle & on top of that your body will SLOW your metabolism down to match the signal it’s getting.⁣⁣ ⁣⁣ At this point you feel like you’ve given yourself no choice but to train more & eat less.⁣⁣ ⁣⁣ Is that even realistic? This just opens a can of worms of other problems.⁣⁣ ⁣⁣ 😴 Sleep issues⁣⁣ 💘 Lack of Libido⁣⁣ 👿 Mood swings⁣⁣ 🤪 Lack of energy⁣⁣ 🙄 Raised cortisol leading to fat gain⁣⁣ AND more...⁣⁣ ⁣⁣ You CAN lose fat & build muscle SUSTAINABLY. If this is your goal, the most effective way is through WEIGHT training.⁣⁣ ⁣⁣ 💪🏼Send your body a loud & clear muscle building signal which you’ll only get from traditional resistance training & not circuits (weight circuits are still cardio, but with weights - they don’t count)⁣⁣ 💪🏼Track your food intake. Most people underestimate their intake by 40%. If you’re not tracking your intake this is step 1!⁣⁣ 💪🏼Step 2 - If you’re in a surplus, reduce intake by around 15%.⁣⁣ 💪🏼If you’re eating very low like 1200 calories, begin a reverse diet. This is going to speed up your metabolism. A fast metabolism will allow you to eat a decent amount of calories while still heading towards your goal!⁣⁣ ⁣⁣ All of this seems counter intuitive! I know, because i went through it. BUT THE SCIENCE HAS SPOKEN!⁣⁣ ⁣⁣ So think about what is important to you? Weights become as addictive & fun as cardio. 👉🏼Taking 1:1 clients now - DM me

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My 5️⃣ favourite exercises for building muscle effectively.⁣ ⁣ 💪🏼You workout hard.⁣ 💪🏼You’re consistent (and don’t have a problem getting to the gym or training) ⁣ 👎🏼BUT Muscle growth is a pretty slow now-a-days.⁣ ⁣ You’re probably blaming your nutrition, and you’re not alone, most people will blame their nutrition (which has probably got some merit, but i’ve seen plenty of people eating on point and their training is actually the problem.⁣) ⁣ I’ll often see ladies in the gym spending a lot of time on exercises like:⁣ 👉🏼Glute Kick Backs⁣ 👉🏼Donkey Kicks⁣ 👉🏼Banded Crab Walks⁣ Actually EVERYTHING banded that involves your back side. ⁣ + anything else quite high rep and isolating working on your “lagging” body parts.⁣ ⁣ The problem is….⁣ These are amazing to help you feel the “burn” but NOT the most effective way to build muscle. ⁣ ⁣ So what’s a girl to do: ⁣ ⁣ Get strong at these 5 movements and practice them over and over again until you get REALLY freaken good at them.⁣ ⁣ ✔️Barbell Squats ⁣ ✔️Deadlifts⁣ ✔️Overhead Strict Press⁣ ✔️Bench Press⁣ ✔️Pull Ups (assisted if you need too)⁣ ⁣ Once you stop focusing on “I want to get super fit, get my sweat on and feel buggered” when you head to the gym and start focusing on learning how to actually perform a squat properly, then you’ll get so much further ahead and get far better and longer lasting results. ⁣ ⁣ Focus on perfecting and getting really, really great at these 5 movements consistently and continue adding a small amount of weight each week AND watch your progress over 12 months sky rocket.⁣ ⁣ 🤔I’m curious how many of the 5 exercises above are you practicing every single week?⁣

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5️⃣ SIGNS YOU’RE OVER-TRAINING . 🤔Your strength is not improving AND possibly even declining. 🤔Your body isn’t changing 🤔Your not losing OR maybe you’re gaining body fat. 🤔Your not getting a solid night sleep. 🤔Your excessively sore OR not sore at all. . We’ve all heard #teamnodaysoff and #beastmode I used to be a huge advocate myself, I actually had an absolute ball training the amount & intensity that I was. . But MORE doesn’t always equal MORE. . Obviously having the ability to push yourself is very important to grow muscle but the problem is you forget that it’s when you’re resting - you know every minute you spend out of the gym, is when your muscles are repairing and growing. . What you need to do: 👉🏼Calm the hell down (of course if you’re in it for fun and don’t care about building muscle or losing fat, or sleeping, or your cortisol levels then don’t change a thing) 👉🏼Take rest days (training 3-5 days is enough and I’m not talking doubles every day for 3-5 days either) 👉🏼Take a look at your training program, does it have the 3 most important components 👇🏼👇🏼👇🏼 . ✔️Volume, consistency & intensity. They all make up part of the perfect process for progress. Just intensity on its own won’t get you there. Training full body a couple times per week AKA volume, along with consistency AKA 2-3 times per week, with the right amount of intensity AKA not overtraining is where all three sweet spots meet, and that’s where the results are. . Your body should be changing shape, if it’s not you may be over training. If you have a pretty average night sleep & your training like this then it’s a sign. Being not sore, despite a very hard session where you felt like death was near is over training. But on the flip side, not being able to walk the 4 days is over training too. . 👇🏼👇🏼👇🏼How many hours do you spend in the gym a week? . (💄by @lust__minerals)

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🤷🏻‍♀️ Investing in RESULTS vs KNOWLEDGE . FITNESS marketing is generally targeted at the result you can expect - Lose 10 kilos in 10 weeks, juice cleanse to lose weight etc. BUT - what have you learnt through this process? Just how to lose 10 kilos in 10 weeks. Then what? Then where do you go? This principal has a very limited shelf life as your body adapts quickly, so often losing another 10 kilos in another 10 weeks isn’t an option. . I’ve mentioned before that 95% of diets fail & the majority put on more weight than when they started (read that again, & remember this is a FACT). Due to quite a few reasons, BUT one of the main ones is EDUCATION. . 🐠 ‘Give a man a fish, he will eat for a day. Teach a man to fish, he will eat for a lifetime’. . 💵 If you invest in a meal plan, an 8 week challenge, lose 10 kgs in 10 weeks - WHATEVER it is, you don’t actually know more than when you started - you simply completed a process. . It’s important to know WHY you are doing WHAT you are doing. For sustainable results you need to know how much protein makes up your macros, you need to know what signal your cardio training is sending your body & why your metabolism is slow (for example). . You don’t need a PHD. You don’t need a 4 year university degree. BUT you do need the basics for long term SUSTAINABLE results. . Invest in knowledge - & the bi-product WILL be RESULTS. . I teach my girls about THEIR body - because we’re all DIFFERENT. I help them undo the effect that generic meal plans have done to their metabolism, I teach them HOW to make their own meal plan so they understand flexible eating & can enjoy 🍷 or 🍕 . We setup a customized training program & I show them how often to change their training & teach them WHY. . 100% of the girls I have worked with end up EATING MORE. In fact on average 35% MORE - while losing FAT. . At the end of 9 weeks, you’ll have all the tools you need to continue to progress FOREVER - not just for the 9 weeks we work together. And the best part? Education & an awesome before/after photo - because we put into practice all the principles you are learning. . 🚀 If you want results that are sustainable send me a DM so I can support you.

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