Michelle Quijano’s Post

A Beautiful Chaotic Mess (But we move huns) 💪😅 Let’s be real—mum life is basically one long game of “What did I forget this time?” Whether it’s the washing, the snacks, or gasp a tiny human, it’s a chaotic, constantly. BUT… guess what? Your health and fitness goals can still fit right into that glorious mess! So what if your “workout” today is chasing a mini human who’s suddenly decided pants are optional? And yeah, maybe your healthy snack got eaten by the baby (classic), but hey—you’re trying! And trying is basically winning, right? Forget perfect meal prep or gym selfies with flawless lighting. We’re talking squats while picking up toys, dancing like a looney inbtween sets, 9pm workouts once kids are finally asleep, and occasionally remembering that veggies exist. Progress is progress, my friend. So, here’s to embracing the madness! Just remember: if you showed up, even a little, you’re already ahead of the game. Keep it fun, keep it messy, and let’s chaos our way to those goals, one disaster at a time. 🙌✨ #jwpt #selfcare #fitness #weightloss #thriveonline #growth #health #motivation #selflove #fitfam

Rewind ten-and-a-half months to January. You’ve woken up, feeling the after effects of last night’s celebration, and resolved to make a change in the new year. The goal? To lose weight. Fast forward to today…. Almost done 2024…You’ve cut out the fast food, revamped your diet and committed to an exercise routine. But the numbers on the scale haven’t budged at all. Probably one of the least motivating feelings is seeing the number on the scale stay the same, or in some cases go up, when you are trying to lose weight. You feel frustrated, confused, and irritated that your weight is appearing to increase or not change at all, despite your hard work. As frustrating as it may be, don't be discouraged. There are other things that you should be paying much more attention to than your weight. And just because you aren't seeing the scale budge as quickly as you'd like, doesn't mean you aren't losing body fat or dieting correctly. There are a number of factors at play here, and understanding what's going on in your body can save you a lot of stress and help you to be more successful in the long run. Do any of these play into it?! Being mindful of the hazards can certainly help us make better choices!! • • • • • #bootcamp #groupfitness #fitnesscoach #onlinecoaching #fitnessclassesonline #onlinefitnessclasses #groupfitnessclasses #groupfitnessinstructor #betteringroups #bettertogether #teams #teamsbootcamps #teamsfitness #health #love #lifestyle #fitfam #healthylifestyle #sport #gymlife #healthy #instagram #gymmotivation #personaltrainer #muscle #fitnessmodel #follow #exercise #like #fitnessmotivation

This is what I would've done different if I was new to the gym: 1️⃣ I used to try and lift every day. As a dad and business owner, I kept quitting. Start with a simple 3-day split. 2️⃣ I used to lift as heavy as I could. Focus on technique and control instead. 3️⃣ I used to switch programs every couple of weeks. Stick with a program for at least 90 days. 4️⃣ I used to avoid cardio like the plague. Build a solid conditioning base. 5️⃣ I spent too much time warming up instead of working out. If you want a free nutrition guide or a 3-day workout program for busy people, click the link in my bio! 🦾 #FitnessForBeginners #BeginnerWorkouts #GymTips #HealthyLiving #WorkoutMotivation

🎯 From Effort to Habit: 3 Months, 18kg Down, and a New Routine for Life As we approach the new year, I’ve been reflecting on one of my biggest achievements over the past few months. About 3 months ago, I decided to seriously commit to regular exercise—not as part of a big New Year’s resolution, but simply to be better, healthier, and in control of my routine. At first? It was a total ball ache. Every workout felt like a mountain to climb, and staying consistent wasn’t easy. But here’s the thing: I stuck with it. Research shows it takes 66 days to build a habit, and now, 90 days later, exercise has become just that—a habit. It’s no longer something I have to do; it’s something I enjoy and look forward to. The result? I’ve lost 18kg in these three months. But even more importantly, I’ve gained energy, confidence, and a new sense of discipline that’s spilled into other areas of my life. If there’s one takeaway as we approach 2025, it’s this: habits aren’t built overnight, but they’re worth the effort. Start small, stay consistent, and trust the process. It’s amazing what can happen when you show up every single day. #66Days #Consistency #WeightLossJourney #Habits #Fitness #NewYearMomentum #Azets

Why do so many people still believe you need the gym to lose weight. In fact, it might come as a surprise to learn my clients who don't train get better weight loss results than those that do. Others quit the gym after they join our program. Those who exercise often try to counteract bad eating habits and a lack of activity with workouts. Hardworkout can then lead to more sedentary behaviour and a justification to eat more and eat more junk. It can become a vicious cycle. Now I'm not saying gyms are useless. However, people who aren't in the gym have an incorrect assumption that just by going to the gym they'll lose weight. Others who are in the gym are often out of shape. But exercise alone even in the absence of weight loss is healthy and good for your mind and body Follow ▶️ #TheActualizedMuslimManProject and become the best you can be. #EndMuslimMediocrity #FitDadLifeMastery

👀 I see this time and time again: “But Pat, I’m working out and eating healthy, why am I not losing fat?” 😭 Well. 🤷♀️ It’s simple: you’re not in a calorie deficit. 📈 Maybe you’re really consistent during the week but on the weekend you go all out and erase all your hard work during the week. 📊 Maybe you’re not tracking everything with as much precision as you say you are. 🧁 Maybe you’re not tracking some of the cheeky snacks or bites at all… 🏃♀️ Or maybe your calories and your workout routine is not set up in the right way. 👉 These are all the things I’ll teach you and we’ll set up for you optimally in my in my upcoming 8-week program “REVEAL SEASON” which will teach you --- how to set up your full fitness routine to lose 3-5 kg in 8 weeks 👀 ❌ This is not an 8-week transformation program. ✅ This is a Lifestyle change program, where you’ll - LEARN how to do it yourself - while also start seeing your definition in your arms, belly and legs 😍 We start on the 15th April. Registrations are opening soon. If you're interested in the meantime, slide into my DMs for more info!! 💌 #patriciapoorfitness #sustainablefitness #fitnesscoach #fatloss 

+2kg in 2 weeks. Yes, that's a lot, but I feel so much better. I'm consciously focusing on foods that will fuel my body and mind the right way. And I must say, cravings are gone and I feel stronger than ever. I deadlifted 100kg the other day (see my other post), and it felt easy. I used to maintain because that's what I've done for the longest time. I was comfortable in my body. I didn't want to see weight fluctuations. But I'm done with being comfortable. I want to see what I am capable of. 💡3 things I've learned so far: ✓ I would tell my clients not to focus on the scales, but I myself felt like my "healthy"/ comfortable weight was 64kg. ✓ Eating more is empowering as I feel stronger than ever, and the number on the scales doesn't matter any more because I feel and look stronger. ✓ There is no need to train 6 times a week. I can train 4 times and my body will respond so much because I'm recovering fully from my sessions. 70kg is the goal. Let's go! #fitness #bulking

The December period for me is about training for enjoyment… You’ll tend to find things are a lot more relaxed around December with foods, but the way I see it is to keep fuelling performance within these sessions through whole foods, whilst enjoying those guilty pleasures at the weekend… Strong, powerful, fit & pain free are the things that are the most important to me at the moment, and after sticking to a bodybuilding style routine for a good few years, I wanted to bring some of my old loves back into play… Day 1) Power & Mobility - some olympic lifts, dynamic movements & plyometrics… Day 2) Upper Body Hypertrophy - focused on muscle gain with large compounds at the start and accessories towards the end… Day 3) Run - keep that fitness up over Christmas… Day 4) Lower Body Hypertrophy - compounds at the start, with TLC on weak and lagging areas like hips and flexors at the end… Day 5) Compounds & Conditioning - a gruelling day with heavy lifts and sled pushes & assault bike… If you like this split, then you’d may aswell like the video… . . . #trainingsplit #fitness #health #businessowner

Struggling to lose weight without the stress of complex diets and workouts?  🌟 In my latest video The Easiest Way to Lose 5 lbs in 30 Days   I'll guide you through simple steps to kickstart your journey effectively. Discover: - Back to Basics: Essential principles for beginners. - Caloric Deficit Made Simple: Effortlessly maintain a caloric deficit. - Easy Movements: Simple exercises fitting into your daily routine, no gym needed. - Consistency Matters: Tips for staying on track and seeing real results. I've been through the struggle and found what works after years of trial and error.  Now, let me help you achieve your goals with proven methods. ✨ See real transformations and success stories from those who've followed these steps! 🔗 Check out my Free SKOOL community for more! #WeightLossJourney #BeginnersFitness #LoseWeightFast #HealthyLivingTips #FitnessGoals

Why do so many people still believe you need the gym to lose weight? In fact, it might come as a surprise to learn my clients who don't train get better weight loss results than those that do. Others quit the gym after they join our program. Those who exercise often try to counteract bad eating habits and a lack of activity with workouts. Hard workouts can then lead to more sedentary behaviour and a justification to eat more and eat more junk. It can become a vicious cycle. Now I'm not saying gyms are useless. However, people who aren't in the gym have an incorrect assumption that just by going to the gym they'll lose weight. Others who are in the gym are often out of shape. But exercise alone, even in the absence of weight loss is healthy and good for your mind and body Follow ▶️ #TheActualizedMuslimManProject and become the best you can be. #EndMuslimMediocrity #FitDadLifeMastery