Foster Fitness Coaching, 1 Brisbane Drive, Ramsgate (2026)

Q: What is the website?

https://www.fosterfitnesscoaching.co.uk/

25/01/2022

Often times we rush towards our end goals thinking that more is better, more exercise, a bigger calorie deficit, more steps, getting so wrapped up in all the things we can do to accelerate our progress and all the while comparing ourselves to individuals on social media doing it 'faster' ⚡️

Big social media tip photoshop is your quickest route to getting a better body.📸

Now then onto the unfortunate news losing/gaining meaningful weight takes time, how much time you ask? I direct your question to the writers for the office (us) https://www.youtube.com/watch?v=oKGWtKeKdmQ time stamp 0:58 onwards

the important thing is to set targets that work for you alongside 'the big one' some short term goals could be eating 5 a day or making regular meal prep, little goals that help to develop good habits that will get you towards your big goals.

Once you start doing that your progress becomes much more streamlined. 🎯

If you need help getting started, you're in luck we specialise in helping people develop into the best versions of themselves.

Is it going to be quick? No 🥺

is it going to be easy? Easier than you might think 👌

talk soon

Michael & Jonathan

21/01/2022

‘I want to lose weight I’m so fat!’😓 a phrase we hear in 101 different ways ‘I have to lose 5 stone by the summer’ or ‘I’m not losing weight quick enough!’ 🤬

The focus on these statements is usually the number on a set of scales, each week you weigh in and there’s been no change, what’s going wrong? 🥺

Now most people weigh themselves once a week (and not usually at the same time) weighing yourself regularly can be a powerful tool on your “weight loss” journey – it helps to paint a picture of what changes are happening when used with all your other tools such as progress photos and waist measurements to name a couple. 🤓

But the problem lies in an obsession over a number, two people of the same height and weight can look drastically different from one another due to their muscle mass and body fat percentage. 🧑‍💼

One of the most useful and enlightening things you can do is hire a professional to guide you on your way to help explain the sudden weight gain after you had a salty meal the night before.🙋‍♂️

Bottom line; eat ample protein, fruit and veggies, carbs (they’re your friends not your enemy) and fat do some form of exercise 4-5 times a week, this can be walking running or going to a gym and keep an eye how all of these activities effect your weight, waist circumference and how you look in a mirror.

You’ll be smashing it in no time. 🤜🤛

Talk soon

Michael & Jonathan.

19/01/2022

Keto, Intermittent fasting and the 5:2 diet what do they all have in common 🧐

• They aim to introduce a calorie deficit
• They restrict either a food group(carbs) or the time window your ‘allowed’ to eat
• They are simple to understand 😎
• They tend to fail in the long term 😢

They fail in the long term? I hear you say well let me ask you

Do you want to never eat carbs again, no sugar, no sweets?😭 Heck some Keto purists won’t even eat fruit. This often times leads to feelings of failure or guilt associated with the consumption of carbs 🥺

Which you shouldn’t have! carbs are your friend not your enemy if you don’t abuse them.

Or you could have an 8-hour window to eat only, leaving the other 16 hours to drinking water only 💧

Or sacrifice two days a week to a 600/500 kcals a day a kcal amount loosely based on the average calorie burn of men and women (which varies drastically based on activity height and weight) 🤔

Our point is this most people answering honestly would view these diets as a short term fix to what is a long term problem you all deserve to see the true potential of your bodies.

To be able to move freely and easily 🕺

To be able to live free from pain 🧑‍⚕️

To feel strong and capable. 💪

We help individuals do just that we work with you to find a routine that fits your lifestyle.

So you can make the changes towards a healthier happier you. 😁

If that’s what you want then send us a message or visit www.Fosterfitnesscoaching.co.uk

Michael & Jonathan

17/01/2022

Start of a new week lets all start with the right mindset. 🤓

Nutrition is the most important tool for making physical changes to your body and keeping you energised for your workout – “the car with no fuel breaks down” 🤯🚗

Therefore being ‘mindful’ of what we are using to fuel our bodies will help you progress both in and out of your workouts.

So, let’s talk about beef mince a common staple food in the Foster household growing up, spag bol, cottage pie, meatballs to name a few 🍝🍲

Beef mince per 100g; has 22g of protein and 13.5g of fat (on average between varying fat% lower % will have more protein and less fat) 💪

Nearly 3mg of iron an important mineral your body can’t make on its own, its important to create healthy haemoglobin (a protein in your blood that carries oxygen to everywhere in your body) lack of which can lead to anaemia. 😵

5mg of zinc helps regulate your metabolism and bolster your immune system. 🦸‍♀️🦸‍♂️

4.6g of niacin it’s a B vitamin that's used by your body to turn food into energy. It helps keep your nervous system, digestive system, and skin healthy. ⚡️

7mg of vitamin K1: this helps to make various proteins that are needed for blood clotting and the building of bones. 👷

Lets smash this week! 🏆

We strive ourselves on being a font of knowledge you can call upon, if you have targets you’re struggling to reach give us a message and we can help you.

Michael & Jonathan.

13/01/2022

David is one of our coaching clients he’s made amazing strides towards becoming his best!

Working hard to make habit changes that are benefitting him long term 📈

• Weekly alcohol consumption down 📉
• Working out 5 times a week 💪
• Developed a tailored nutrition program that work for him and his schedule 🥗🥩
• Packing on muscle and strength.

It’s a pleasure working with clients that use us as much as possible so that they can see the progress they desire.😍

If you are determined to make a change and would like help please reach out to us and we would be happy to help you!

12/01/2022

Hope everyone is having a great Wednesday so far! 😁

Here’s some more nutrition guidance for you all as we deep dive into the humble white potato, 🥔often placed lower on the “healthy food” scale when compared to other tubers such as sweet potato, 🍠its actually chock full of goodness (much like any starchy vegetable)

Now obviously some of the more processed white potato products don’t count towards this spuds good karma allotment such as crisps, deep fried chips etc. 🍟

However they can still be part of a healthy diet, including them in any routine can be a powerful tool for keeping you happy while you strive to make progress physically 💪

The rule of thumb we go by is 80/20 80% of the time your nutritious mindful eating and 20% of the time foods you’ve been craving and love 😍

Now here's the insight into white potato

Fiber: helps to keep your bowel movements regular and helps with feelings of fullness
(as a reminder at the end of a long day with a diet with the recommended amounts of fiber you'll look and feel different when compared to an empty stomach in the morning)

Chloride: helps the body maintain its fluid balance. It also helps make the digestive enzymes that help the body metabolize food.

Potassium: one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. What's more, a high-potassium diet may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones. (it also help to prevent muscle cramps)

Folate: helps the body make healthy red blood cells which in turn helps keep important systems like your immune system do its job better.

Hope everyone has a great day!

Michael & Jonathan.

10/01/2022

This is one of our coaching clients over the last few months she has given everything we have asked of her communicating as much as possible around exercises they are unsure of, habits that they can develop to further their progress and together we found a routine that has brought them success in multiple areas. 🎉🎉🎉

There’s only more progress to be found and gains to be earned in 2022 💪💪

If the before section sounds anything like you then reach out and we will be happy to help you!
Have a great day
Michael & Jonathan

10/01/2022

We hope you had a lovely weekend even if the weather
is now peak British Winter🥶.

We know from our work with our clients that calorie
counting can become obsessive and, in some cases,
lead to Orthorexia (which is an eating disorder
characterized by pathological obsession for biologically
pure or right food which leads to important dietary
restrictions), if you would like more information on this
subject you can find it here
https://eating-disorders.org.uk/information/orthorexia/

The Palm, Fist, Thumb, and Cupped Hand method
takes away from the scanning of barcodes📱 and
weighing out of ingredients⚖️ (both useful techniques if
they suit you) and uses your own body as the
measurement tool.

Palm 🖐 – For proteins, a single serving approximately equates to the size of your palm. This will yield 20-30 grams of protein on average. We recommend 2 palm servings for men and 1-1.5 palm servings for women per meal

Fist ✊ – For Vegetables, your full fist approximately equates to 1 serving. Calories will vary depending upon the veggies chosen, but you can expect approximately 30-50 kcal per serving. We recommend 2-3 servings of veggies per meal for both men and women.

Thumb 👍 – For Fats, a single serving approximately equates to that of your thumb. This will yield 7-12 grams of fats on average. we recommend 1 serving for both men and women with most meals.

Cupped Hand 🤲 – For Carbohydrates, a single serving approximately equates to a single cupped palm (or handful). This will yield between 20-30 grams of Carbs on average. We recommend 1-2 servings of carbs for both men and women per meal depending upon their desired goal(s).

If you want to know more about what it is we do at
FosterFitnessCoaching then follow this link
https://www.fosterfitnesscoaching.co.uk

Speak soon,

Michael & Jonathan.

04/01/2022

GOOD AFTERNOON TEAM 👋
Following up from our post on Saturday here are 3 ways in which you can improve
your health and fitness without the gym. 🧘🚶‍♂️

These 3 tips have been shared by many across all aspects of social media, and you may roll your eyes, 🙄but we wouldn’t be sharing this post if the data didn’t show that so many of us within the UK are still struggling to build these habits into our lifestyles. 😖

Now another thought that may have popped into your head is, “well it’s easy for them
to say, they work in the fitness industry” but we will both happily admit that we don’t
have all of our basis covered, we’re only human after all.🦸🚫
I struggle with making sure that I get out for walks when I have days at home and Michael has been suffering from broken sleep for a while now. 😴

And don’t feel like you have to immediately have all your ducks in a row. 🦆🦆🦆
The best way to build a new habit is to start small. We work with our clients in this
exact way, breaking down goals and habits into manageable and actionable steps so that they become a part of your lifestyle.

(If you have the time, I highly recommend the book Atomic Habits by James Clear. It is a great read and provides useful tips in the
formation of new habits and the breaking of old.)
Have a lovely day Team,
Speak soon,
Michael & Jonathan.

01/01/2022

Happy New Year Everyone
We hope you all had a lovely Christmas🤶🎅 (if you celebrate) and New Year’s Eve filled
with laughter, friends and family. 🥳🍾
As we head into this new year, you may be looking to prioritize your health and fitness,
especially with everything that has been going on over the past 18 months.
If you are feeling a little lost on how to get started or have hit a bump in your fitness
journey, don’t worry we have you covered.💪 Over the course of 2022 (Wow that feels
weird to type) we will be sharing our expertise to help you BE YOUR BEST and
CRUSH YOUR GOALS.
Now one of the ways in which you may look to improve your health and fitness is to join
a gym🏋️🧘 (or get back to one if you’ve had a hiatus recently) and having been in this
industry for as long as we have we understand that a gym can be an intimidating place, 😣
and we wanted to share a few tips that can help you to feel more confident stepping foot
inside.
REMEMBER YOU HAVE JUST AS MUCH RIGHT TO BE THERE AS EVERYONE
ELSE.
However, if you feel a gym isn’t the right step for you at this moment in time, then no
need to fear. We will have a post in the coming days talking about steps you can take
outside of a gym to promote your health and fitness.
Have a lovely day Team, and we’ll speak soon. 👋
Michael & Jonathan.

27/10/2021

𝗙𝗘𝗘𝗟𝗜𝗡𝗚 𝗧𝗜𝗥𝗘𝗗? 😪😴

lots of us start the day with a tea or coffee and find ourselves reaching again and again until we are 5 mugs down and its not even mid-day, all that caffeine buzzing around our bodies making as feel awake and alive right?

Except it doesn't make you feel awake, it prevents you from feeling tired 😯

Now bare with me that might seem like the same thing however caffeine dependence is like a plaster when what you need is a new leg, the new leg being better sleeping habits.

Developing better sleeping habits can be hard to start but just like healthier eating and starting a new exercise routine its about little steps, little steps that all lead to your big destination! ( 𝐁𝐄𝐓𝐓𝐄𝐑 𝐏𝐇𝐘𝐒𝐈𝐐𝐔𝐄 💪, 𝐄𝐀𝐒𝐈𝐄𝐑 𝐁𝐑𝐄𝐀𝐓𝐇𝐈𝐍𝐆 😤 𝐈𝐍𝐂𝐑𝐄𝐀𝐒𝐄𝐃 𝐏𝐄𝐑𝐅𝐎𝐑𝐌𝐀𝐍𝐂𝐄 🏃‍♀️🏃‍♂️ 𝐀𝐍𝐃 𝐎𝐅 𝐂𝐎𝐔𝐑𝐒𝐄 𝐀 𝐋𝐎𝐍𝐆𝐄𝐑 𝐋𝐈𝐅𝐄! ⏳)

25/10/2021

VITAMIN D – THE SUNSHINE VITAMIN🌞

Do you struggle with energy and motivation during the autumn 🍂 and winter ☃️ seasons?

If you do, you are not alone; many of us struggle with our energy levels and sense of motivation when the summer ends and we enter into the wet, windy, and dark months of the year.

But we’re here to tell you that a key factor in this dip in energy is THE SUNSHINE VITAMIN – VITAMIN D.

If you live in a region where the hours of sunshine greatly diminish when autumn and winter hits (such as the UK), the temperature drops, thus making you spend more time inside with a warm drink. Then you may find yourself becoming vitamin d deficient over the coming months.

According to this article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353432/ even when we set the threshold amount of vitamin d found in the body to 25 nmol/L (the minimum amount before indicating deficiency), 30–40% of the UK population are below this concentration in winter versus 2–13% in summer, underlining the importance of season in determining vitamin D status.

An easy way to increase your VITAMIN D intake is to take a supplement.

We got this pot of 150 gels from HOME BARGAINS (A RETAILER HERE IN THE UK), and it cost less than £5! You can find other retailers both physical and online that sell similar quantities for a similar price.

Now we don’t know about you, but 150 days’ worth of VITAMIN D for less than £5 sounds incredibly worthwhile, especially when you take into account that this one vitamin helps regulate the amount of CALCIUM AND PHOSPHATE in the body, both of which are key in bone 🦴, teeth 😁 and muscular 💪 health.

If you found this post helpful, then why not join our ‘Healthy Living Support Group’ https://www.facebook.com/groups/1760105490863144 where you will find tonnes more useful information (everything from exercise breakdowns and meal ideas, to building healthy habits) and join a wonderful community of like-minded individuals all striving to BE THEIR BEST!

Have a wonderful day and well talk soon,

Michael and Jonathan.

Foster Fitness Coaching

25/01/2022

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13/01/2022

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