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SWEAT Mindset

SWEAT stands for Success With Each Action Taken. Everyone has a different motivation for losing weight.

SWEAT Mindset transformative fitness, nutrition, and accountability company that uses a scientifically proven method to overcome limiting factors to attain results and accomplish goals. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. At SWEAT Mindset, we’re here to help you live a

life you love. Our experts are trained to guide you through every step of the way with personalized attention based on your unique needs.

05/02/2022

High-quality carbs for building muscle and losing fat. 💪💯

05/02/2022

Have a goal of lean mass in 2022?...
Here are some little tidbits regarding the salient points above - ⁣⁣⁠
⁣⁣⁠
1️⃣ This is simply just logistical. If you sleep in, you will most likely miss out on 3-4 hours of prime calorie-consuming time and will need to squeeze this into a shorter time period - thus feeling disgustingly full all day. ⁣⁣⁠
2️⃣ Add some oils to your food prep, to add 100-200 kCal without increasing the amount of food and impact of appetite. Avoid smoking this whilst cooking.
3️⃣ Simple - Calorically-dense food should be your go-to e.g. oils, nut butter, full-fat dairy
4️⃣ Blend it into a shake or smoothie! ⁣This will reduce the 'filling' effect of your energy surplus diet.
5️⃣ Fat has 9 kcals per gram which is the highest of all nutrients. This is not a green light to stuff your face with fatty meats, potato chips and pizza though, as they will have other adverse metabolic effects.
6️⃣ Creatine - An effective supplement for mass gain (reach out to me). ⁣⁣⁠
7️⃣ Keep activity levels up - which will increase your hunger levels and make it easier to hit your calorie goals. Of course, this should be within reason as you will expend energy during this exercise too! ⁣⁣⁠
8️⃣ Crucial - Avoid the excess energy being stored as primarily fat and utilized for repair and rebuilding of muscle tissue. ⁣⁣⁠
9️⃣ Insufficient sleep will undermine any training or nutrition strategies as it creates a catabolic environment.

05/02/2022

Energy balance is a concept that is super important to understand if you're looking to make body composition changes.
The theory of weight loss and weight gain is simple yet the diet industry makes it seem more complicated than it needs to be. From selling fad diets like keto, intermittent fasting and the endless amount of other diets out there to unnecessary supplements like fat burners with the promise of helping you lose that 'stubborn belly fat.
WEIGHT LOSS (AKA fat loss)
Fat loss occurs when you eat fewer calories than what your body needs to maintain weight, simple as that. It doesn't necessarily matter how you go about creating a calorie deficit, but I do recommend doing so by consuming a balanced diet consisting of all 5 food groups whilst meeting your protein needs to minimize muscle loss.
WEIGHT MAINTENANCE
Simply put, the amount of energy (calories) you eat to match the amount your body is burning during the day.
WEIGHT GAIN (muscle gain)
If you want to gain weight, whether that be fat or muscle gain, a calorie surplus will be necessary.
Although the theory of fat loss or muscle gain is simple, engaging in food behaviors to achieve your goal can often be more difficult to do, that's where working with a sports dietitian comes in handy, as we're able to identify your areas for improvement and make relevant suggestions to help you achieve your goals!

04/02/2022

You may have seen a surge of products at the supermarket labeled with 'prebiotic' on the packaging, but what are prebiotics & how can they help you?
Prebiotics are a type of fiber that passes through the gastrointestinal tract undigested and stimulates the growth of 'good' bacteria in your gut.
Health benefits of prebiotics include:
✅Positively influencing gut microbiota
✅Improved mineral absorption
✅Possible protective factor against colon cancer
✅Improved blood glucose & insulin profiles
If you're keen to increase the amount of prebiotic fiber in your diet, it's best to gradually do so. This is because fiber, particularly prebiotic fiber, can cause more gassiness as a by-product of fermentation by the good bacteria in your gut.
The good news is that prebiotics can be found naturally in a variety of different foods so it's not necessary to go out of your way to purchase products labeled with 'prebiotics'. Here we've listed 12 but there's definitely more!

04/02/2022

You won’t become successful by doing what everyone else is doing. It has to be difficult. ⬇️

03/02/2022

The biological value of proteins is used to measure how well the protein is digested, absorbed and retained by the body once consumed. ⬇️
- When a protein contains the essential amino acids in the right proportion required by humans, we say that it has high biological value. When the presence of one essential amino acid is insufficient, the protein is said to have low biological value. The amino acid that is in the shortest supply in relation to need is termed the limiting amino acid.
- In nutrition science, whole eggs are the standard for the highest BV of proteins. All the other proteins are compared to eggs when assessing the biological values.

02/02/2022

You have to push yourself harder every single workout if you want to continue making progress. ⬇️

02/02/2022

What’s your go-to advice for successful fat loss? ⬇️

01/02/2022

TDEE is an estimation of how many calories you burn during the day. That number is hard to measure and varies day by day. ⬇️

01/02/2022

Did you know that resting in between sets is just as important as good form and progressive overload when it comes to resistance training?
You should be timing your rest intervals and sticking to them throughout a training phase.
You will struggle to make progress if you do not have sufficient rest, especially if you trying to build strength.
One study showed that resting 3-5 minutes between sets produced greater increases in absolute strength and higher levels of muscular power when compared to only resting for 1 minute.
So yes it is okay to sit down and rest in the gym, don't go walking around...it's called rest for a reason👆🏽

31/01/2022

ATG Split Squats are a must for footballers 👊👊
Benefits
* Ankles - we need the ankle to be stable and mobile. In this exercise, you can see we are loading ankle dorsiflexion through a full range of motion. Good ankle mobility contributes to speed and explosiveness ☄️
* Knees - preparing the knee for the physical demands of football. Training knees over toes is crucial, to be strong during high-speed changes of direction and jumping. 🧎🏻🧎🏻
* Hip Flexors - tight hips NEED to be strengthened. Hips, like other muscles, being weakest at their extreme range of motion, can be a real injury risk. Getting stronger in a compromised range of motion can have huge performance benefits for running. 🏃🏻
* Overall Injury Prevention - the longer you can stay injury-free on the pitch, the better. Ankle, knee and hip injuries are far too common in footballers and are very preventable. Being out for weeks/months at a time due to such a preventable injury just doesn’t make sense 🤷‍♂️🤷‍♂️

31/01/2022

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