In Depth Fitness

19/09/2023

Couldn't agree with this more. We are hardly ever motivated but building habbits and principles around our health, fitness and wellbeing will help us stay on top of it and when we do have the motivation, well it's just an added bonus and helps us speed up our progress.
Check our amazing coach Liina Ojarand Fitness for ways of staying accountable and build life long lasting habbits

Here’s why motivation isn’t enough… 💭

Imagine, you have a big life event coming up (birthday, wedding, holiday etc), and you are super motivated on whipping yourself into shape. So you never miss your workouts, your diet is on point and you’re seeing results….

Then, the event passes, and you take a “week off”. Before you know it, you’ll have gained back quite a bit of weight, but here’s the bigger problem, the motivation, to get back on the cycle, is now gone!

See, motivation alone is great short term, but if you want long term goals, you need to be dedicated! You need to make working out a habit. At the end of the day, you get up in the morning, and brush your teeth- it’s a non negotiable.
Why do you do it? To make yourself feel better! So why is it, that we neglect taking care of our body the way we do other daily activities that make us feel better?

Because it’s harder! Exercise is physically hard, and it’s not a quick fix. Yes you feel better after, but that’s after 30-60 mins of hard work.

That’s why, a lot of my clients come to me. They realise that they won’t have the continuous motivation. And that’s fine. Accountability to someone helps to stay dedicated, and get through the sessions that they’d possibly miss otherwise.
depth.fitness coaching app is a great tool to stay accountable to a coach 24/7

Are you motivated or dedicated?

26/12/2021

𝐌𝐞𝐫𝐫𝐲 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬! 🎁🎄🎅☃️
depth.fitness coaches .ojarand & .stefan would like to wish you a blissful & merry holiday season, and may all your wishes come true in 2022!

What are your fitness goals in year ahead? ☺️

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞

13/06/2021

𝐇𝐢𝐠𝐡 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐛𝐮𝐫𝐧 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 🔥

Short of time? Want to feel good, elevate those endorphin levels & feel more energetic, as well as burn those calories?

Try 5 rounds of this:

𝐀) DB surrenders 5+5
𝐁) Diamond sit ups 10
𝐂) Lunge jumps x 20
𝐃) American KB swings x 12
𝐄) Hanging leg raises

Like, save to try and tag a workout buddy! ☺️

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞

03/05/2021

5 𝒓𝒆𝒂𝒔𝒐𝒏𝒔 𝒕𝒐 𝒇𝒐𝒍𝒍𝒐𝒘 𝒂 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒑𝒓𝒐𝒈𝒓𝒂𝒎𝒎𝒆

Not many people I speak to have a clear plan of action when they come to the gym.
Having a plan provides you with a clear starting point and serves as a roadmap towards your goal.
Have you ever tried driving somewhere for 3/4 h where you’ve never driven to WITHOUT satnav or map?
While you might get there, most likely you will get lost.

Having a program you’re accountable to helps you achieve your targets and build your self-esteem as you keep doing the things you say you are going to do day after day.

People are so busy with life, kids, work, business etc Factoring into that planning your own training sessions, actually making it to the gym and working as efficient as possible is just another thing to worry about.Outsource that to an expert and you just show up, make sure you follow the programme, get your technique on point and achieve your goals.

What gets measured gets managed.

Being on a program lets you track progress and recognize your accomplishments. How awesome is it to look at data and see that you have actually made progress?By identifying what is or isn’t working, you have a reference point you can now tweak to progress results further.

Success come outside your comfort zone.
Having a training programme that focuses on your weaknesses as well as strengths will only assure you will become better overall.

If you are struggling with your training routine, stuck for progress and wish to take your training to the next level, get in touch and let’s get to work.

📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂‍ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

29/04/2021

𝗜𝗳 𝗶𝘁 𝘀𝗰𝗮𝗿𝗲𝘀 𝘆𝗼𝘂, 𝗶𝘁 𝗺𝗶𝗴𝗵𝘁 𝗯𝗲 𝗮 𝗴𝗼𝗼𝗱 𝘁𝗵𝗶𝗻𝗴 𝘁𝗼 𝘁𝗿𝘆.
You gain strength, courage and confidence by every experience in which
you really stop to look fear in the face. You are able to say to yourself, ‘I
have lived through this horror. I can take the next thing that comes along.’
You must do the thing you think you cannot do.
📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋♂️ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

itfam
ersonaltrainer

05/04/2021

𝗗𝗼 𝘆𝗼𝘂 𝘀𝗹𝗲𝗲𝗽 𝗲𝗻𝗼𝘂𝗴𝗵 𝗼𝗿 𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲𝗹𝘆?

I have spoken to my clients about the importance of sleeping so many times and how that can impact their every day life & their progress towards their goals.
Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day.
Just like the amount of sleep we require, the quality of sleep is just as important if not even more important.
If you ever tracked your sleeping patterns, you probably noticed that you can sleep 8h and wake up very tired and sometimes sleep 6 or 7 hours and feel very refreshed.
The fact that you slept 8h and woke up tired can mean a few things:
One can be that the quality of your sleep was not great i.e. you were awake a lot during the 8h (even if you don’t remember) or you woke up at a wrong time during your sleeping cycle.
During your sleep you go through a few cycles that include deep sleep, REM sleep or light sleep.
All of them are very important and you can hit the right balance between them and still wake up tired and not able to come out of it during the day.
That can be because of the sleep stage you were in when you woke up.
If you wake up from a light sleep, you should be feeling refreshed and have better energy throughout the day vs. if you woke up in REM sleep which would leave you most probably exhausted for the remaining of the day.
To find the right sleep balance and improve quality of your sleep try creating a routine that works for you by:
- Going to bed around the same time every night & wake up around the same time every day.
- Take notes of how you feel if you woke up at different times
- Use a watch that tracks your sleep as well to get more in-depth information of your sleeping cycles.
- Avoid screens (phone, tv etc) before bed
- Don’t consume caffeine late in the day (ideally no later than 3-4pm)
- Create a pre bed routine that helps you fall asleep better
If you are struggling with your goals even if you think you sleep adequately, there are many other aspects to look into that can help you overcome these barriers.
Get in touch! I am here to help

📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂‍ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

24/03/2021

𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗽𝗿𝗲𝗮𝗰𝗵!

When clients come to us to help them achieve their goals we always assure them that we know what they are going through and we share their feelings and struggles.

This is not a lie.

Although it might not look like it, we also go or been through the same or similar journey as you.

At some point our goal was to lose or gain weight, increase muscle mass, train for a specific event or a holiday, been injured or lacked in mobility and the list goes on.

Most of the times we used very similar approaches to the ones we teach our clients. 

Of course every client is different and not one person can eat or train the same and have same results and for that reason we customise and constantly adjust our clients programmes.

The fact that not only we have the qualifications and worked with tons of clients trying to achieve similar goals, we have also personally experienced what you are going through and that gives us a deeper understanding and connection to you and your goals and knowing how you feel helps us help you overcome any obstacles you might find on your way to achieving your goal.

Want to start working on your goal?
We can help you get a clearer picture of the journey ahead and how to overcome the obstacles that you might encounter.

Get in touch!

📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂️ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞
 
                                           

15/03/2021

Just because you feel uncomfortable doesn’t mean you need to give up right away. Prove to yourself that you're strong enough to tolerate more than you think.
There is greatness awaiting!
📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂️ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

08/03/2021

𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗹𝗶𝗻𝗲𝗮𝗿!

Whatever your goal is, if you are expecting to see positive results every day or week, you might find yourself sometimes disheartened.

Of course you want to see continuous progress towards your goal however that can mean other aspects of it not only numbers on your progress tracker.

The key to successfully achieving your goal is to make you progressively better.
Better with your daily habits, better with being uncomfortable, better with your workouts, better mindset and very important better understanding that things don’t always go as planned and sometimes we need take a step back, reassess and recompose.

Take losing weight as an example. You set your goal, start working out and change to better eating habits.
You start losing weight and it’s all good, until a few weeks later when you see that your weight hasn’t changed or went up by abit. You freak out and start thinking that the plan is failing.

Instead, you can assess why your progress has stalled and make changes from there. Your body has adapted to whatever you were doing and although it had a positive result to start with, it needs continuous improvement too.

Maybe you needed to move more, maybe you needed to eat less or maybe more. Maybe you simply needed to wait another week to see more weightloss.
Whatever it was, you have now discovered more about how your body works.

You became better, you progressed.

If you want to find out more about why you are stuck achieving your goals, don’t hesitate to send a DM.

📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂️ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

04/03/2021

𝐖𝐡𝐲 𝐰𝐨𝐫𝐤 𝐰𝐢𝐭𝐡 𝐚 𝐜𝐨𝐚𝐜𝐡?

These are the times when information is available everywhere for free and although there are plenty of reliable sources that can help you access the information that a coach has it doesn’t mean that you will have an easy solution to your goals, struggles and barriers or the motivation to adhere to your plan of action, if you have one.
Similar to taking your car to a specialised garage to fix it instead of following a youtube tutorial, your health and fitness is just as important and although you can be successful, most likely you will get lost in the process and lose motivation to carry on or be unfortunate to hurt yourself.

The expertise of the coach you choose has to align with your goals and should give you clarity from the beginning on how you will achieve your goals and the support you will receive throughout to ensure that not only you are getting the right support but also stay accountable & motivated in the process which are some of the main reasons for failing to achieve your goals.

In the past years, I have worked hard to build a system to be able to give my clients full support regardless of them being face to face or online clients.

I would always assess my client’s movement, nutrition, lifestyle and mindset and ensure that everything I design for them is fully customised for them and helps overcome any barrier they might have and educate them in the process.

Whether you are ONLINE or FACE to FACE client, you most probably have received access to InDepthFitness coaching app and are getting your training programmes with video tutorials scheduled, nutrition synced, my educational videos added, assessments and daily habits set and you are checking in regularly via video calls to ensure that your progress is reviewed, you are in the right mindset and any micro adjustments are done for you to ensure success.

For me as a coach, the hour we spend together for our sessions or the training programme I assign to you is just a fraction of what I offer and what you do for the rest of the day, week and month(s) is what success comes from.

If you’d like more information about how my online coaching works send me a DM

24/02/2021

I love when clients are sharing their coaching experiences. Reminds me why I love doing this.
Happy client, happy coach!