Gale Ruttanaphon’s Post

🤮 I'm so done with the media and the mainstream fitness industry controlling women's self-perception and telling us what a "good body" should look like. ...when all they're really doing ti for is to exploit these insecurities they created so they can sell their products and make a profit! 🙅♀️💸 🤮 🔥 It's about f**kin' time we take back the power over how we look at our bodies. Because, believe me: A certain body fat % is not going to make you happier. I've been through it all: ➡️ big boobs and 22+% body fat... ➡️ lean bean on a bodybuilding stage with 14,5% body fat... The one thing that was consistent is that I *always* managed to find something that I wanted to "change" on my body. 💭 Until I realised that the real game-changer is actually shifting our perspective to gratitude and redefining what a “good body” means to us. This is some of the deeper work I do with my 1:1 clients. And here's what some of them have discovered in this process: 💪 Focusing on what their bodies can do 🏃♀️ Running 48 km in a week 🤯 🎯 Prioritising performance over leanness ✨ Feeling less bloated and more confident 🔥 Motivated by their hard work, not just looks If you're here to finally f**kin let go of the self-depricating beliefs about your body, let's chat! 🌟 📞 Book your free consultation here: https://lnkd.in/dqjv8UDc ---------------------- 🙋♀️ Hi, I'm Pat. 💃 I help perfectionist & Type A women like you look f*cking hot without sacrificing your health. #patriciapoorfitness #sustainablefitness #fitnesscoach

Throw away your scale and start focusing on these 5 signs of progress! Let’s face it, the scale often holds too much power over our journey with health and fitness. We tend to let a silly number overshadow all other indicators of success, even at the expense of feeling worse! Don’t sacrifice your health in the pursuit of a lower number on the scale. Shift your focus to these key signs of progress and watch your body transform while feeling your best! Performance Gains: Notice that you are feeling stronger, more mobile, and enduring better inside and outside the gym? These are all great indicators that you are progressing to a leaner, healthier version of you! Balanced Energy: Consistent, all-day energy levels are a telltale sign of being on the right path. Sleep Like a Baby: Quality sleep is the cornerstone of well-being. When you are nourishing your body, exercising appropriately, and taking care of yourself, you’ll sleep soundly and wake up refreshed. Hair, Skin, & Nails: Your body speaks volumes about what's going on if you listen to it. Strong hair, clear skin, and healthy nails are great indicators of vitality. A Good Fit: Forget the scale, feel how your clothes fit! Notice your clothes hugging all the right places while feeling looser on the waist? That’s progress! Letting go of the scale can be a challenge. But I promise you if you start to learn to listen to these other signs you will see the benefits. If you need someone to help you through these steps I am here for you. What are some other non-weight related goals you have with your health? #FitnessJourney #Mindset #Success #OnlineFitness #Ambition #Strategy #Strong #Muscle #Nutrition #Leadership #Motivation #NutritionTips #Mealprep #Mealplanning #Health #Fatloss #Transformation

"Ditch the Scale" While the scale can provide insights, it is not the sole or even primary measure of your health and fitness progress. 📉 Hear me out. Yes, it’s crucial not to have an emotional reaction to the number on the scale. 🧘♀️ If your clothes fit better 👖, you’re sleeping better 😴, or you’re getting stronger 💪, these are all excellent indicators of improving health. The scale is useful for observing how your body responds to your plan or noting the effect of your previous day's activities 📊. For instance, a heavy workout may cause temporary weight gain as your muscles recover, or a late dinner might result in undigested food weight. 🍽️ Many factors influence these fluctuations. I personally check the scale daily to observe weight trends as I progress through my plan. 📅 Remember, weight will fluctuate regardless of the plan, so don’t stress about it. 😌 If your goal is weight loss, focus on a gradual downward trend over time. 📉 Expect peaks and valleys, especially for women due to hormonal cycles. ♀️ Use the scale for data without becoming attached to the number it shows. 🔢 #FitnessJourney #HealthTips #Wellness #WeightLoss #HealthyLiving #macgregors #trainforlife

Engage in a thoughtful discussion on the nuanced perspective of retaining the use of the scale in your health journey. For those who are data-driven like me, the rationale will resonate. If you find that the number on the scale affects you emotionally, this article is a must-read.

You’ve been trying for months, if not years to feel more confident in your body. I know. And I hate seeing you trapped in a continuous cycle of… 🤯 trying something new 💁♀️ achieving some results, 🔁 and then going back to square one ❗️Only due to the fact that you don’t have the basic knowledge! ❌ No. Fitness is much simpler than that. Here’s what I want for you: 1️⃣ Learn the basics. 2️⃣ Make them work for yourself. 3️⃣ Keep living that realistic, sustainable fit lifestyle forever ♾️ Let’s put an end to the endless trying without results once and for all, shall we? If you’re done “doing all the right things” (working out multiple times/week and eating healthy) and still not seeing results in your body... ❗ I’m opening 5 slots this August for ✨ Free 15-min Express calls ✨ to LOOK OVER and tweak your current routine. I will uncover your biggest blind spots within the first 5-10 mins and then we’ll see what your next steps should be and tell you the main things you need to adjust to see change in the next 4 weeks 🥰 🔗 Booking link is here: https://lnkd.in/dbgCUUb5 You & me - 15 mins: LET’S GO 🚀 *Only in the next 2 weeks and limited to 5 women! ---------------------- 🙋♀️ Hi, I'm Pat. 💃 I help perfectionist & Type A women like you help you look freaking hot without sacrificing your health. #patriciapoorfitness #sustainablefitness #fitnesscoach #fatloss 

If your current goal is to drop body fat and improve your health and fitness, you should be tracking your progress. Maybe you are tracking it using: 1. Scales 2. A measuring tape 3. Photos 4. A digital body fat-measuring scale Whatever way you track your progress, I am here to remind you that you are more than a number. During your health and fitness journey, you will experience incredible wins that no number can quantify, and you need to be celebrating them. Wins like: ✓ Your mood-improving ✓ Having a better relationship with food ✓ Expanding your diet and trying fresh foods ✓ Gaining the knowledge to make healthy choices for yourself ✓ Feeling comfortable in your skin ✓ Feeling comfortable in your clothes ✓ Getting excited about what you can wear ✓ Getting excited about going to shop for new clothes ✓ Feeling proud of your achievements ✓ Wearing clothes you love and feeling good in them ✓ Doing things with confidence instead of fear ✓ More energy ✓ Daily tasks feel easier ✓ Wanting to socialise and meet friends more often ✓ Better relationship with your partner. ✓ healthier, happier and fitter And remember, everyone’s journey is different, and you will have your wins to celebrate as you get fit and healthy. But, make sure you do celebrate and enjoy them. Feel free to drop some of your wins in the comments below. I would love to hear them. Have a great week everyone. Do the work and Celebrate your wins. Darren Wilson

Carmen committed to and conquered these last 6 months. 🎯 Did she struggle getting enough protein sometimes? Yes. Did she see a little dip in lean mass some months accordingly? Yes. Was it detrimental to her overall results and body composition? No. Did she come out on top with minimal lean mass lost and muscle spared? YES. 👏🏼💪🏼 And that’s exactly what we want. 😉 This is why nutrition and recovery and mindset and overall habits MATTER beyond just your training. I highlight body composition results in my clients focused on fat loss (and of course body recomposition) because it tells way more of the story than just, “Susie lost 34 pounds in XYZ weeks! 💁🏼♀️”……… Pounds of what?! 🤔 Anyone can eat less, move more, and drop pounds. But what ARE those pounds? 🤷🏼♀️ This is what matters for long-term results and overall longevity! WEIGHT LOSS RED FLAGS: 🚩 You’re losing more than about 1% of your body weight per week (losing too much lean mass, which is counterproductive to keeping fat mass off). 🚩 You aren’t seeing any “shape” appearing under the surface as weight is lost- you’re just a smaller version of your old self (again, losing lean mass or under muscle to begin with). 🚩 You’re feeling more than a little fatigued- you’re drained and having a hard time with workouts (you should still be fueling appropriately despite the calorie deficit). 🚩 You’re grouchy and irritable to the point where it’s affecting your life (defeats the purpose of getting healthy and fit, as the process should add to your life vs take away from it). 🗣️🗣️🗣️ WE 👏🏼 ARE 👏🏼 NOT 👏🏼 in the business of losing unnecessary lean mass here!!! Even when significant weight loss is needed for medical reasons. And I will die on that hill when it comes to some of these coaches out there. 💎💎💎 Shape up, shine out. ✨ Faceted Fitness LLC www.facetedfitness.com #healthyfatloss #healthyweightlossjourney #healthyweightlosstips #weightlossgoal

Don't focus on the ebbs and flows of weight loss... Embrace them. They are part of the process that leads to what you really want - results. Weight loss isn't linear. Your weight will go up and down day by day based on countless factors, such as eating, water intake and stress. Which is why I have clients weigh themselves no more than once a week, because the daily up and down nature of weight can make life stressful. Instead, we look at the number on the scale in more general terms, namely where are you now compared to where you were when we began. We also focus on more accurate assessments of progress and change, namely progress photos and body measurements. Weight loss, and really any health and fitness goals we pursue, require playing the long game, and focusing on what we can do today to move ourselves even one step closer to those goals.

Thinking about adding creatine to your fitness routine, ladies? 💪 Creatine isn't just for men or bodybuilders—it's a powerhouse supplement for women too! It helps increase strength, improve endurance, and enhance muscle recovery. And it doesn’t just help with improving strength, it enhances your overall energy and brain halth too! 🏋️♀️✨ Worried about bulking up? Don’t be—creatine can help you build lean muscle without excessive mass. Learn all about creatine for women, and why you might need to add it to your daily routine. https://lnkd.in/gyA3B8Ur #health #healthandwellness #urlife

🌄 The Truth About Your Scale Weight. Did you step on the scales this morning and feel discouraged? Let's talk about why the numbers might not tell the whole story. ⚖️ The Scale Reality Check: Your weight naturally fluctuates throughout the day, and here's what can cause those temporary increases: * After meals and drinks * Following a salty dinner * Post-carb water retention * Post-workout inflammation * During certain phases of your menstrual cycle 💡 Key Insight: You don't gain actual body fat overnight. Real fat gain only happens through sustained caloric surplus over time. Those daily fluctuations? They're mostly water weight and completely normal! ⭐ Pro Tip: Focus on trends, not daily numbers. Your scale is just one tool in your fitness journey, not the whole story. 🎯 Remember: Each scale is calibrated differently, and various factors influence the numbers you see. Don't put all your trust in a single morning weigh-in. ✍ Need help creating a sustainable approach to your fitness goals? Let's connect! 📨 Drop a comment below or send me a message for personalized guidance on your journey to better health. - - - #FitnessJourney #WeightLossTips #HealthyLiving #FitnessEducation #WellnessJourney #PersonalTraining