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coachtijanadaly

You’re following your plan and eating “clean” but still not losing lbs 😫

Here’s the most common reason…

BLTs - Bites, licks, & tastes 🥄

Things like licking a spoon, finishing lunch scraps, or just having a “little taste” can all add up.

As small as they seem, they can absolutely put you out of an intended calorie deficit and stall fat loss.

Trust me, I’ve been there.

Especially if you don’t have as many calories to play with…a little here and there can mean 300+ untracked cals per day.

Keeping in mind that we need 3500 cals of a deficit to lose 1 lb, see how this can kick you right out of a deficit and stall you out?

And the kicker is they’re not even ENJOYABLE! It’s usually done out of pure habit.

If it’s not giving you any additional joy in your life and it’s stalling your progress, it’s time to take tabs on the BLTs.

You’ll adjust your calorie intake without actually changing anything on paper. 💡

Enjoy your food mindfully and be honest with your intake. The needle will move much faster!

Coach T

Happy dateiverssary ❤️ On a snowy Sunday in F

Happy dateiverssary ❤️

On a snowy Sunday in February 9 years ago, I was getting wasted with my bestie and scowering Tinder, trying to get back in the dating game after a breakup.

I happened to be downtown (where I didn’t live at the time) and my radius expanded to some new matches.

Then I saw a handsome guy in Liberty Village pop up.

He had it all…

Muscles 💪
Humour 😊
Irish charm ☘️
Loved to party 💃🏼

I was rusty with my game so my bestie helped me message him. 😂

We instantly clicked. No awkwardness or ghosting. Texting back and forth for days.

Then we went on our first date 9 years ago today.

And the rest is history!

Love you 😘 Brian Daly

‼️Your training should help you avoid injuries

‼️Your training should help you avoid injuries, not make you more prone to them.

Which is why I hate to see people afraid to lift because of their fear of getting injured!

Don’t get me wrong, you absolutely can injure yourself if you’re using poor form.

But on the flip side, if you train smart, you’re gonna be strengthening the very muscles that keep giving you trouble.

Muscles are not just there to look nice. The function of skeletal muscle is to move your joints and provide stability.
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Here are 3 ways to stay injury free over 30 and feel your best while getting sculpted:

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1️⃣ Don’t skip the warm up

The purpose of a warm up is to prepare the brain and body for the work ahead and get synovial fluid going to lubricate the joints.

I’m not talking about rushing into heavy lifts following 3 minutes of an incline walk.

A warm up should be specific to the type of workout you’re doing and prime your body for the lifts ahead.

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2️⃣ Breathing and bracing

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Before starting any lift, make sure to brace your abs to create intra-abdominal pressure that protects the trunk.

This means taking a big breath in and tightening the abs like someone is about to punch your gut. I call this making your “armour”.

This keeps the low back safe from taking the brunt of the heavy weight, especially with free weights.

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3️⃣ Recovery is your BFF

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It’s not effective to rely solely on static stretching…on its own, it’s overhyped for recovery.
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Don’t get me wrong, stretching can be helpful to get blood flowing and help muscles return to their normal length-tension relationship.

But we can’t just stretch and call that recovery. You gotta consider sleep, stress, and other lifestyle factors between sessions.
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The goal is to train HARD, look hot, but and feel good while doing it. 👊🏻

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Coach T

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