Gaddass Coaching

19/09/2022

19/09/2022

!!CALORIE EXPENDITURE!!

Been asked a few times about this recently so I’ve made this chart to make it easier to see.

Generally, this is the break down:

- 70% comes from your BMR
- 15% comes from your NEAT
- 10% comes from the TEF
- 5% comes from you EAT

You can only really influence three of them.

- You can increase the TEF, marginally, by changing your macronutrients.

- You can increase your NEAT by being more active through the day.

- You can increase your EAT by increasing exercise intensity/volume.

Want some advice on how to optimise you calorie burn? Send me a message saying “NEAT” and we can have a chat!

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Online coaching available 💪🏼

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04/09/2022

It’s my 28th Birthday, but I look rough as toast so here’s a picture from the other side of the camera ❤️

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#28

03/09/2022

𝕎𝕙𝕒𝕥 𝕕𝕠 𝕪𝕠𝕦 𝕕𝕠 𝕨𝕙𝕖𝕟 𝕪𝕠𝕦’𝕣𝕖 𝕠𝕟 𝕙𝕠𝕝𝕚𝕕𝕒𝕪?

Do you track your calories when you’re on holiday? Do you just forget about it and eat what you want?

There are two main approaches when it comes to this, which applies whether you’re on a holiday or you’re just out for the day.

- Enjoy yourself and eat what you like,
- Be sensible and don’t overeat.

It’s hard to track calories on holiday, plus, let’s face it, we like to eat nice food!

If you’re keen to keep on top of your calories then my advice would be, find yourself a happy medium. Sure, eat what you like, just don’t be a gluttonous greedy pig 🐷

Or, you can do what I’m doing.. eating EVERYTHING! 😂

‘After all, life is too short to be anything but happy’ - Mahatma Ghandi-ish

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Online coaching available 💪🏼

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31/08/2022

WE CRUISE READY 🚢

6 weeks ago on the left / today on the right

Same place, no filter, and arguably worse lighting.

Being held accountable to someone else is what kept me going, knowing I couldn’t cut corners.

Do you have something coming up you want to be in the best shape for, physically and mentally?

If so, drop me a message saying “6 weeks” and let’s see what we can do together!

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Online coaching available 💪🏼

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25/08/2022

My boy ♥️

23/08/2022

𝕊𝕙𝕠𝕦𝕝𝕕 𝕪𝕠𝕦 𝕥𝕣𝕒𝕚𝕟 𝕙𝕒𝕣𝕕, 𝕠𝕣 𝕤𝕞𝕒𝕣𝕥?

Do you leave it all in the gym every session? Pushing to failure in every workout? Always feeling exhausted when leaving the gym?

If you enjoy working out like this then that’s great, but it’s not going to be provide you with the best results.

It’s usually better to leave the gym with a bit left in the tank than it is to give everything every time.

Overtime fatigue will build and performance will suffer.

This is why programming correctly is so important, if you just go in to the gym and beast yourself until you’re exhausted every time you’ll soon burnout.

There’s a time an a place for maximal effort, and it is not every session.

If you want help with programming to improve your performance why not drop me a message and we can look at the ways I can help?

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Online coaching available, just send me a “💪🏼” to get started.

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19/08/2022

Quick physique check, 12 Days out from the cruise 🚢

Check my earlier insta post, or swipe for the original from 6 weeks out.

Got something coming up? Why not let me help you get in the best shape of your life!

DM me “6 weeks”, I’d love to help!

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Online coaching available 💪🏼

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18/08/2022

!!PROTEIN IS KING!!

Ever wondered why everyone always talks about protein? Not sure what it actually does?

I’ll keep it brief, but here’s a few things.

1) It helps to build and repair muscles and bones. You want to get stronger? You’re going to want to repair and recover.

Protein will help you do this.

2) If you’re in a calorie deficit like I am right now, a high protein consumption will help keep you feeling fuller for longer not to mention maintaining muscle mass 🔑

Protein is the most satiating macronutrient.

3) Protein has the highest thermogenic effect. In other words, it requires more energy to digest. Again, perfect if your current goal is to strip some fat.

There’s many other reasons why protein is KING, but we’ll leave it there for today.

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Online coaching available 💪🏼

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31/07/2022

We’ve always known it, but now it’s official 🥇

Placed 1st in the prettiest girl category, in what is essentially for Yorkshire..

Light work 💁🏼‍♀️



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I can’t coach you to be pretty, but I can coach you to be strong 💪🏼 DM me 🐶 if you’re interested!

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24/07/2022

Happy Birthday to my beautiful wife ❤️

We all appreciate everything you do and the sacrifices you make for us!