emily 1-2976

With so much information out there it can be hard to separate the facts from the BS! I’m sharing this with you guys is because I made a lot of these mistakes myself when first starting out so I want to make sure that you don’t don’t do the same!

1. You have to eat clean 24/7 to get lean

The phrase "clean eating" has taken on a new, misguided meaning. It’s looked at by eating minimally processed, whole foods, and steer clear of refined, processed or junk foods. While the concept of clean eating is healthy, there must be some room in our diets to treat ourselves. Trying to eat perfectly all the time is a losing battle and will end up making you miserable. This is when flexible dieting comes into play. Flexible dieting is a method of eating that involves no restriction or banning any particular food or food group. You monitor your intake (by tracking calories and macronutrients) and place a focus on nutrient-dense, healthy foods 80% off the time. However, if you fancy a little “junk food” you can have it, provided it’s in moderation, and still fits the parameters of your calories and macros.

2. Cut out all carbs for fat loss

Definitely not! There are so many myths about carbs. This is just one I want you to stop believing! Carbohydrates are used by your body for energy, stamina, concentration and recovery. In short, we need carbs! Cutting carbs is not sustainable for your body and will result in you missing out on vital nutrients.


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Another mind blowing transformation!😱 - When it comes to fitness age is just a number!! Adelle is 48 and has set her self a goal of stepping on stage and competing for the very first time before she hits 50! 👏🏻 - Before joining BTA adelle was on very low calories of 1200 and her carb intake was almost next to morning! With her calorie deficit being so low it had slowed down her metabolic rate and therefore she was struggling to burn any more fat. - So for the first 12 weeks we focused on a reverse diet in order to rebuild her metabolic rate. (Increase of calories came mainly from carbs) - The goal was to slowly build her up to her TDEE of 1800 calories whilst limiting fat gain and as you can tell from looking at her photos that we more than achieved it! 🤣 - Adelle has gone from 1200 cals up to 1900 calories in 12 weeks! We was able to build her up by 700 calories and rather than gaining weight she actually dropped it!(-3.5kg) - Now we have successfully reversed dieted the goal is to continue building more muscle mass by slowly increasing her calories again over the next few months!💪🏻 - “Joining team BTA has completely changed how I approach my training and diet. I have seen results for the first time without starving myself of carbs and hours on a treadmill which made me miserable. I now train in a supportive community on a flexible eating plan with training routines that are building my body as well as my self confidence as I approach 50. Thank you Emily and BTA I would never have achieved this without you.” @executivelifecoach - Have you hit a plateau on your fitness journey?! We can help you‼️ - DM us for more information on our personalised on coaching programs 🙌🏼

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3. Juices, skinny teas and slimming pills will get you amazing fat loss results

Ah, if only we could sip our skinny tea all day long and stay lean and strong forever. STOP looking for an easy way out. These fat loss gimmicks aren’t what’s going to help you lose fat! There is no magic pill, powder or special tea that will give fast or maintainable fat loss results.

4. Eating late at night will cause you to gain fat

I eat right up until I go to bed! As long as you're hitting your calories / macro targets for the day it doesn’t matter what time you eat! It’s eating an excess amount of calories will make you gain fat not the time of day.

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Delicious Low carb Avocado Bread 🤤 Tag a friend who needs to try this!😱 - MACROS 1 slice of bread: ⭐️Calories: 104 ⭐️Carbs: 5,1g ⭐️Fat:  7,1g ⭐️Protein: 6,1g - RECIPE ⭐️ 1 Avocado ⭐️ 3 eggs ⭐️ 200g of Total 0% Greek Yogurt ⭐️10g of Organic coca powder ⭐️20g of chocolate protein powder ⭐️ 40g of coconut flour ⭐️1 tsp of baking powder ⭐️1 tsp of stevia - METHOD - 1️⃣ Mix together the egg yolks with avocado, stevia, yogurt, protein powder and coca powder. Then add in the coconut flour, baking powder and whipped egg whites. - 2️⃣ Pour the mix into a baking tray lined with baking paper which has a baking paper and bake for 40-50 mins at 180 degrees - 3️⃣ Once the bread is ready, leave it on side to cool down and then cut into slices. Serve up and enjoy! 😍 - Recipe by @monicka_fitness 📸

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5. Eating Fat Makes You Fat

The reality is that fat is not the enemy — it's our overconsumption of excess calories and poor food choices in general. If your goal is for fat loss than demonising and avoiding fat is not the answer. Choosing the right fats can help keep you feeling full and satisfied for longer periods of time. There are good fats and bad fats. Good fats regulate hormones, provide energy and transport vitamins/minerals around your body. Bad fats can do your body harm if you eat too much off it. Easy way to tell the difference is ..... if it looks like crap, its probably crap! If it has a long shelf life, it will shorten your life! If it comes from Greggs .... well, you get the idea. Common sense and fresh food will go along way. Focus on the good stuff and your body will love you for it.


Become educated on nutrition and avoid making these mistakes by taking part in our next FFL program! We will give you the tools and knowledge you need to live and maintain a healthy lifestyle!

Click here to secure your spot!

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