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INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

5 Tips to Ace Fitness Without Tracking Calories This Christmas

12/13/2023

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Stay committed to your decisions, but stay flexible in your approach.
––Tony Robbins
Religiously tracking calories over the winter holidays isn’t often practical or enjoyable.

However, I completely understand if you’re anxious about taking a break from it because you worry that you won’t be able to maintain your results, what with all the festive food available in the office or at the store, and the social meals you may have planned.

Nevertheless, while tracking can be a very helpful tool, it’s not the main contributing factor to your results, even if it can feel that way.

The real contributors to your success so far are the new nutrition- and movement-focused habits that you’ve been building while calorie- and macro-tracking.

If you maintain these habits, you will maintain your results, whether you’re tracking or not.

That’s why in this article I want to focus on these five tips to help you maintain your fitness and health-focused habits should you choose not to track for a couple of days over Christmas, New Year’s Day, or any other holiday you may be celebrating this month:


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The Term “Junk Food” is Holding You Back

6/29/2023

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By labelling food as “junk”, you’re telling yourself you’re “not allowed” to have it. In scientific terms, you’re subjecting yourself to “selective food deprivation”.

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45 Underrated Fitness Tips

6/2/2021

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Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.
––Dwayne Johnson
Reflecting on the past two years of coaching people online and in person, I created a list of the advice that my clients have found most helpful in the pursuit of their goals, but that seems to be underrated in an online fitness space rife with detox teas and abs-blasting workouts.
 
This article breaks down these tips into the following categories:
 
  1. Nutrition
  2. Training
  3. Habits
  4. Mindset

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How to Enjoy the Holidays Without Fitness Guilt

11/25/2020

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Successful weight loss takes programming, not willpower.
––Phil McGraw
​Around this time last year, I released an article on how to manage your diet over the holidays, with options if you count calories and if you who don’t, so you can click on the link if you are looking for some tips on budgeting your calories or food portions.
 
Today, I want to delve into some mindset tips that will help you enjoy this time with less guilt and without having to give up on either your fitness goals or the holiday mood.
 
So I’m going to cover:

  • How to stick to your goals and have fun without guilt
  • How to get friends and family on board with your goals
 
Without further ado…

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Train Without Motivation to Get Motivated

6/10/2020

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Understanding motivation is one of the most important things we can do in our lives, because it has such a bearing on why we do the things we do and whether we enjoy them or not.
––Clayton M. Christensen
​I have recently posted a poll on my Instagram stories, asking my followers if they were staying on top of exercise.
 
“No” was the most popular answer.
 
In another poll, I asked “Why?” and offered two options: “No guidance” and “Low motivation”.
 
“Low motivation” received an overwhelming 100% response.
 
What many of us might not realise is that your initial motivation is fuelled by a sense of novelty and inspiration to achieve success.
 
Unfortunately, neither of the two lasts long.
 
Your shiny new training program becomes old news in a couple of weeks.
 
And your long-term goal of losing 50lbs can seem too far away when you step on the scale and you’ve only lost half a pound this week.
 
Once your starting levels of motivation are running low, don’t wait to wake up one day and find them miraculously restored.
 
Spoiler alert: It won’t happen.
 
Instead, become the architect of your own motivation.
 
One way to do this is to accomplish a workout when it’s the very last thing you want to do.
 
This will boost your confidence and thus perpetuate a positive feedback loop of success, followed by a sense of accomplishment and renewed motivation, followed by repeated success.
 
In this article, I will cover my top tips to do exactly that.

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    Nikias Tomasiello

    Welcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread.

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  • Coached by Nikias
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