We get hungry for 2 reasons: 1. Our bodies need nutrients 2. Our bodies are craving energy If you are eating a balanced diet with an overall good nutritional profile, with enough: - Protein - Fruits - Veggies - and fibrous wholegrain carbs Then you are golden and good to go on reason number one! Side note: Supplements are a great way to ensure all targets are being met if you question you are getting enough nutrients, or if you are in a super low caloric deficit. So feel free to get some! (feel free to reach out and ask me for recommendations if you wish!) Now let's address reason number 2: If your goal is to lose body fat, your body needs to be in an energy (calorie) deficit—meaning you're burning more energy than you're eating. Because of that, feeling a little hungry from time to time is completely normal! In fact, it's often a sign that you're on the right track. The important part is "a little." ❌ You shouldn't feel starving all day. ❌ You shouldn't be feeling dizzy, lethargic or "dead" Learning to tolerate small periods of hunger is part of the fat-loss process, and this feeling of hunger comes in waves - These "hunger waves" are always worst in the first 4 to 8 weeks on a weight loss journey. Then you slowly enter the cruising phase, where your body becomes efficient at burning your bodies fat for fuel and the "hunger waves" die down. Remember, feeling hungry isn't the same as starving and needing to eat immediately! Your appetite also changes naturally depending on overall strain, and life variables like: 😴 Sleep quality 😤 Stress levels 🏃 Activity levels 💧 Hydration 🩸 Hormones (especially around the menstrual cycle and menopause) So don't panic if one day you are unusually hungrier than the next. 💪 What you should do if an abnormal amount of hunger takes over: ✅ Drink a glass of water first. ✅ Stick to your usual meal plan. ✅ Prioritise protein and fibre - this (along with plenty of water) will keep you fuller for longer! ✅ Give it 15–20 minutes after a meal before getting a second portion or reaching for a snack.

For many of you, the summer holidays are either here or just around the corner. This is the time of year we all look forward too ! So let's get into a solid fitness strategy: First things first... I want you to enjoy your holiday! You've worked hard all year. You've earned the break, the memories and yes... the food! I don't expect you to spend your holiday weighing chicken breasts or worrying about every calorie. In fact I want your mindset to shift to: YOU are in control. This is where the core principle of what we are doing comes into practice... Every choice has a trade-off. If you choose to indulge more than usual, that's absolutely fine. Just understand that you'll probably have a little more work to do when you get home. No guilt. No punishment. Just reality. In my experience trying to lose weight on holiday is just not worth the strain and mental burden - you are there to enjoy yourself and relax, blend the weight loss into your normal home/ work life, that is after all why we are doing this. Side Note: A good pump sesh down in the hotel gym is always on the cards before a visit to the beach - this a I do advocate ☀️🌴💪😎 But our main objective is damage control and keeping things on a level. My 3-R Holiday Nutrition System🍽️ ☀️ R-ise: Start the day with a proper breakfast. Enjoy the hotel buffet! Build a plate with plenty of protein, fruit and foods that will keep you full. 🥗 R-efresh. During the day, keep things lighter. Think: 🍎 Fruit 🥤 Smoothie 🥗 Salad 🥣 Yoghurt bowl Enough to keep you going without arriving at dinner absolutely starving - and stay hydrated. 🍷 R-eward: In the evening... Enjoy yourself! Order the local speciality, Experience the culture, Share dessert if you fancy it. Food is part of travelling - don't miss out because you're "on the QuickFit-360 program." A simple calorie split to put some numbers into the game: If your daily target is 1,500 kcal, aim roughly for: - Breakfast – 600 kcal (40%) - Light lunch/snack – 300 kcal (20%) - Dinner – 600 kcal (40%)

Listen, you’re not here for some 3-month “hi and bye” transformation. You’re here because you’ve made the decision to invest in your health and build something that lasts a lifetime! Being fit and healthy isn’t a side project — it’s a lifelong gig. And if you truly want to get the benefits — the energy, the confidence, the longevity, the quality of life — then you’ve got to welcome this lifestyle with open arms and a big bouquet of flowers. The main reason I stopped my old hourly "pay as you train” personal training service is because I realised something: an hour of me counting your reps in the gym wasn’t nearly enough to bring long lasting results and that independency that you need to carry this on sustainably - in fact is was quite the opposite! My clients at the time always felt lost without me and half arsed their workouts when I wasn't present (and don't even get me started on the nutritional aspect). What you really need is a system. A blueprint. A structured plan with accountability that makes you independent to do this by yourself once our collab is over. This way you know exactly how to reach your goals — and keep going long after. That’s what sustainable results really mean. Not punishment in a gym, not random sessions in a park, but building a lifestyle that adapts to your life for good and addresses the full 24 hours of your day and everything that makes a difference to your lifestyle. And I’ll be blunt — excuses don’t get results. Life is always going to throw curveballs. Work stress, family drama, unexpected crap you didn’t see coming, financial difficulties (I have my fair share of all of the above, believe me!). That’s exactly when you double down. 8,000 steps? No, you push for 12,000. Struggling with the 10kg dumbbells? You grab the 12s. Get up 30mins earlier to go for that crisp cold morning run. You are in control. You are the boss. Your life goes exactly where you take it, and you dictate the outcome of what life throws at you. Another monumental fact is — This isn’t just about you.

My name is Steph. A Mexican living in NL. I love food, movies, DYI home renovations, and a bunch of other things. I’m here because I’ve put on some weight after having both knees busted and dealing with hypothyroidism. I’m ready to have my health back!