I myself have suffered with really bad mental health and also it has been a major part of my family’s history most notably my brothers suicide in 2018. I also hit rock bottom in 2019 but there is always a better day and mental health has been on the rise more and more with the whole covid situation in adults and children.

I can only talk from my experience I am by no means an expert in this field and if you are really struggling you should always contact a professional.

But what I do want to say is Health and Fitness is a major part to building a strong mindset its true training does make you feel good even if its tough at the time lol. Any issues you are having talk through them address them don’t let them linger and drag you down. And also do things that make you feel good, be around people that make you feel good and look after yourself take steps however big or small in a positive way will be a victory.

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First of all you need to work out the calories you need for the amount you move- try using my BMR calculator in the menu bar at the top. You then need to workout whether you want to maintain, lose or gain weight and adjusting your calories accordingly.

So now you have worked out whether you will be in a calorie deficit, calorie maintenance or calorie surplus, what you then want to do is hit your protein goals as this will aid in recovery, building lean muscle, reducing muscle loss and curbs hunger. With research from leading scientists and journals the most common number is 1.7grams of protein per kg of body weight. Fats and carbs you can mess around with depending on your goals.

Still following pretty simple right ? Do not overcomplicate things with fad diets and having a miserable existence with food this is so common it drives me f**king nuts. Of course intermittent fasting works your missing a meal they all work cause their in a calorie deficit. If my calories for the day is 2500 cal for example I want to lose weight I could eat 2000 cal of fast food and lose weight this is not a recommendation as you want nutrients and good food for health reasons. But what i’m saying is why make life harder eat a well balanced diet hit your calorie and protein targets done.

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So If you want to become good at weightlifting you lift if you want to be a good runner you run and so on. Consistency and hardworking is key to getting the results you want. A lot of people overthink training but keep it simple and work towards your goals you are your own best PT im just hear to guide you in the right direction.

The most important lesson is do what you enjoy doing, training should be fun and a enjoyable part of your life. If you hate something you will not adhere to it if you enjoy what your doing and stay consistent that’s when your results will come. Never stay in your comfort zone growth comes when you push past your comfort zone creating a new better version of you.

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