Raphael Victoria - Fitsquadnz

Raphael Victoria - Fitsquadnz Online fitness coach and in person Bootcamp sessions.

"I hate physical activity."You can hate it.You don't have to love the gym.You don't have to love walking.You don't have ...
07/06/2026

"I hate physical activity."

You can hate it.

You don't have to love the gym.
You don't have to love walking.
You don't have to love strength training.

But your body doesn't give discounts because you don't enjoy it.

The cost of inactivity keeps adding up.

First, everyday tasks feel a little harder.

Then getting up from the floor isn't as easy.

Then carrying groceries, lifting suitcases, climbing stairs, playing with the kids or grandkids starts taking more effort than it should.

Most women don't think about this in their 30s, 40s, or 50s because the consequences don't show up overnight.

But loss of strength doesn't arrive all at once.

It sneaks in quietly.

The goal of physical activity isn't to become obsessed with fitness.

It's to stay independent.

To keep doing the things you love.

To stay strong enough to take care of yourself.

To avoid becoming older before your time.

You don't need to train because you love exercise.

You need to move because your future self will thank you for it.

And trust me, future you is far more important than present you being "not in the mood."

Follow for fat loss tips that actually make life easier, not harder.

07/06/2026

Most people wait until something becomes a problem before they pay attention to it.

You notice oxygen in seconds. You notice water in hours. You notice food in days.

But strength?

That one can take years.

You don't notice it disappearing little by little until carrying groceries feels harder, getting up off the floor takes more effort, your back hurts more often, or you start avoiding things you used to enjoy.

That's why physical activity isn't just about burning calories or changing how you look.

It's about keeping your independence.

It's about being able to travel, play with your kids or grandkids, get off the couch without using your hands, and keep doing the things you love for as long as possible.

Your future self doesn't care how many calories you burned today.

She cares whether you're still strong enough to live life on your terms.

If you're over 35, stop thinking of strength training as optional.

One day you'll realise it's as essential as anything else.

Follow for fat loss tips that actually make life easier, not harder.

Most women don't struggle with fat loss because they lack willpower.They struggle because they're trying to rely on will...
06/06/2026

Most women don't struggle with fat loss because they lack willpower.

They struggle because they're trying to rely on willpower at the exact moment they're most tired.

After work.

After dealing with the kids.

After making a hundred decisions throughout the day.

That's when the environment wins.

If takeaway is the easiest option, that's usually what happens.

If there's chocolate in every cupboard and nothing prepared for dinner, guess what's getting eaten.

The goal isn't to eliminate cravings.

You're human. Cravings are normal.

The goal is to make the better choice the easier choice.

Have protein ready.

Keep fruit visible.

Have meals prepared.

Make water easy to grab.

Because when your environment supports your goals, you don't have to fight yourself every night.

And that's where consistency becomes much easier.

Tonight, when you open your fridge...

Will your environment help you get closer to your goal, or further away from it?

Follow for fat loss tips that actually make life easier, not harder.

06/06/2026

One of the biggest mistakes I see women make is overestimating how many calories they burn... and underestimating how many calories they eat.

That's why understanding your TDEE matters.

TDEE stands for Total Daily Energy Expenditure.

In simple terms, it's the total number of calories your body burns in a day.

And it's not just your workouts.

In fact, exercise is usually a much smaller piece of the puzzle than most people think.

Your daily calorie burn comes from:

✔️ Keeping you alive (breathing, heart beating, organs functioning), that's 60% of your total.

✔️ Everyday movement like walking, shopping, cleaning, carrying groceries, and taking the stairs that's 20% if your total.

✔️ Structured exercise such as gym sessions, bootcamps, or runs. That's 5% of your total.

✔️ Digesting and processing the food you eat. That's 15% of your total.

Add all of that together and you get your TDEE.

If you consistently eat below that number, you'll lose fat.

If you consistently eat above it, you'll gain weight.

That's why fat loss isn't about cutting out bread, avoiding carbs, or giving up your favourite foods.

It's about understanding energy balance and creating a calorie deficit you can actually stick to.

Simple doesn't mean easy.

But it does mean you can stop guessing.

Follow for fat loss tips that actually make life easier, not harder.

🎥 Cartoon credit casicreativoenglish YT

Most people think alcohol only affects their calories.But that's actually one of the least interesting things about it.A...
06/06/2026

Most people think alcohol only affects their calories.

But that's actually one of the least interesting things about it.

Alcohol affects judgment, self-control, sleep quality, recovery, and decision-making.

And let's be honest...

Most people don't make their best food choices after a few drinks.

Or sleep their best.

Or wake up feeling ready to train.

That's why alcohol can make fat loss harder, even when the calories themselves aren't the main issue.

Research has also linked regular alcohol consumption to poorer recovery, increased inflammation, reduced muscle protein synthesis, and negative effects on overall health and performance.

This doesn't mean you can never have a drink.

It simply means understanding the trade-offs.

Your body performs best when your mind is clear.

The more clarity you have, the better decisions you make around food, movement, sleep, and your health.

And those decisions compound over time.

Follow for fat loss tips that actually make life easier, not harder.References:

****
Rehm J et al. Alcohol use and burden of disease. The Lancet, 2009.

ACSM. Guidelines for Exercise Testing and Prescription, 2021.

Kraemer WJ et al. Effects of alcohol on recovery and performance. Sports Medicine, 2013.

06/06/2026

Most women don't gain weight from one big meal.

They gain it from the little extras that sneak in day after day.

A handful of nuts while cooking.

Finishing the kids' leftovers.

The biscuit with coffee.

The extra glass of wine.

None of these seem like a big deal on their own.

But when they happen consistently, they add up.

That's why so many women tell me:

"I barely eat anything, but I keep gaining weight."

The reality is that fat gain is usually slow, gradual, and easy to miss... until one day your clothes feel tighter and you're wondering what happened.

The good news?

The same thing works in reverse.

Small improvements repeated consistently can create amazing results.

You don't need a detox.
You don't need to cut carbs.
You don't need to punish yourself.

You just need to become aware of what's actually going into your mouth each day.

Comment BELLY below and I'll send you my FREE ebook on how to lose belly fat.

You look at someone else and think:"She can stay slim because she's lucky."The grass always looks greener on the other s...
06/06/2026

You look at someone else and think:

"She can stay slim because she's lucky."

The grass always looks greener on the other side.

Her body looks more toned.
Her results seem faster.
Her discipline seems stronger.

But what you don't see is what happens behind the scenes.

You don't see the Sunday meal prep.

You don't see the walks during lunch breaks.

You don't see the workouts she did while on holiday.

You don't see the nights she put her phone away and went to bed early.

You don't see the days she couldn't be bothered but showed up anyway.

You don't see the years of small choices that built the body you're admiring today.

The problem is that while you're focused on someone else's results, you stop noticing your own progress.

Fat loss doesn't happen overnight.

It's a quiet process.

Sometimes the first change isn't in the mirror.

Sometimes it's having more energy.

Feeling less bloated.

Having your clothes fit differently.

Feeling more confident.

Keeping promises to yourself for the first time in years.

The women who achieve lasting results aren't usually the luckiest.

They're the ones who stay consistent with simple habits, even when life gets busy.

So stop comparing your chapter 1 to someone else's chapter 20.

Your results don't need to look like anyone else's.

They just need to be better than yesterday's version of you.

Comment GUIDE and I'll send you my free Belly Fat Loss Guide with simple, sustainable strategies that work even if you're busy with work, family, and life.

Follow for fat loss tips that actually make life easier, not harder.

05/06/2026

Had a higher-carb day and the scale jumped up the next morning?

Before you panic, remember this:

A sudden increase on the scale is usually not body fat.

When you eat more carbs, your body stores some of them as glycogen, and glycogen holds onto water. That means the scale can go up quickly, even though you haven't gained any meaningful amount of fat.

This is one of the biggest reasons so many women feel frustrated with fat loss.

They have a meal out, enjoy some bread, pasta, pizza, or dessert, see the scale go up, and immediately think they've undone all their hard work.

You haven't.

Fat loss isn't about avoiding carbs.

It's about consistently eating fewer calories than your body burns over time.

That's why I want you to stop judging your progress based on a single weigh-in.

Look at the trend, not the day.

👇 Want a quick estimate of a calorie deficit?

Body weight (kg) × 20

A 70kg person would start around 1,400 calories.

Keep in mind this is only a rough estimate. It doesn't account for activity levels, body composition, or other factors we use when coaching clients.

Type CALORIES in the comments and I'll send you my FREE Calorie Calculator.

Tell me it isn't just me 😅
05/06/2026

Tell me it isn't just me 😅

05/06/2026

Somewhere along the way, the fitness industry convinced people that every food needs a "healthy" version.

Healthy brownies.
Healthy pizza.
Healthy ice cream.
Healthy Snickers.

And sometimes those recipes end up with the same calories... or even more.

Don't get me wrong, there's nothing wrong with making healthier recipes if you genuinely enjoy them.

But if what you really want is a Snickers... eat the Snickers.

Because fat loss isn't about turning every craving into a science experiment.

It's about understanding portions, calories, protein, and building habits you can actually stick to.

The goal isn't to find a healthy version of every food.

The goal is to build a healthy relationship with food.

Follow for fat loss tips that actually make life easier, not harder.

Address

203-271 Victoria Street West
Auckland
1010

Telephone

+64212550432

Website

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