Nick Remy

I’m a personal trainer, dad and husband, Outside before Online. Family/Friends before Work

[Nick Remy @NickRemy1980]

It's ok to sleep in, skip a workout, or have a treat

But when doing so becomes a habit, your habits no longer align with your goals

Consistency isn't just a helpful tool in the process. It’s the holy grail of results

[Nick Remy @NickRemy1980]

•Pizza & beer to broccoli & chicken
•Netflix & chill to spending hours in the gym

Small changes done constantly beats big changes that aren’t sustainable

Start small & add new skills only when you master 1-2 skills consistently for 6-8 weeks

[Nick Remy @NickRemy1980]

It’s only a couple weeks into January & some people already are starting to give up on their New Year’s resolution fitness goals

WHY?

Most likely because they went from zero to hero

Continued…

[Nick Remy @NickRemy1980]

Want to lose body fat?
LIFT WEIGHTS
Want to get stronger?
LIFT WEIGHTS
Want to look better naked?
LIFT WEIGHTS
Want to move & feel better?
LIFT WEIGHTS

The answer isn't always "just" lift weights but it will always be part of the answer
lf you want to get better, get stronger

[Nick Remy @NickRemy1980]

It ok to work on ONLY ONE nutrition or exercise habit until you’ve actually cemented it as a habit

You don't have to tackle everything all
at once to see results

Slow but sustainable progress is better than fast but unsustainable any day

[Nick Remy @NickRemy1980]

Is it genetics or 30 years of learning, improving & 3 decades of consistency that got me to where I am now?

Genetics is like using a self-propelled lawn mower. You still have to put in the work of mowing to see results. It just helps

[Nick Remy @NickRemy1980]

I found my dad's old weight set in the shed at 13 years old. I started lifting even though I didn't even know what a set or rep was, let alone good form or programming

30 years later & people say,
"He just has good genetics"

Genetics can play a factor.
However…

[Nick Remy @NickRemy1980]

To everyone that started a new fitness goal, kept at it and now it’s a cemented habit

Amazing Job

KEEP GOING

[Nick Remy @NickRemy1980]

If you’re just starting a fitness routine or have been on one but seem to struggle with consistency;

Remember that doing one or two things really well is always better than doing 5-6 things half ass

Once that one thing becomes a habit the next thing is easier to conquer

[Nick Remy @NickRemy1980]

When it comes to your health, any amount of exercise is better than none at all

When it comes to your goals, if you’re only getting a workout in 1 or 2x a week with your trainer but don’t do your homework outside of that hour session; You’re Only Going To Move The Needle So Far

[Nick Remy @NickRemy1980]

Not So Secret Ingredients For
Fat Loss Success:

•Adequate Sleep

•Step Count
(6k-10k+ daily)

•Lots Of Protein, Veggies, Water

•Weight Training
(3-5x weekly)

•CONSISTENCY With All The About
(The ingredient most people leave out & wonder why the recipe isn’t working)

[Nick Remy @NickRemy1980]

You can workout without the goal of weight loss

Even though it is a useful tool for the goal of weight loss, it has far more benefits

Strength,endurance,stability,injury prevention & looking better no matter your size are just a few

If you want to live longer, get stronger

[Nick Remy @NickRemy1980]

The amount of equipment in your home gym doesn’t matter as much as it’s use, the amount of space it takes up, & the cost to maintain it

You don’t need a bunch of machines

You need adjustable dumbbells, kettlebell(s), some bands, &/or a TRX

[Nick Remy @NickRemy1980]

What you want weight loss to look like every time you step on the scale:
⬇️⬇️⬇️⬇️⬇️⬇️⬇️

What it actually looks like:
⬇️⬆️⬇️__⬆️⬇️⬇️

Weight loss isn’t linear.
Be consistent & have patience

Look at other wins like better movement quality, strength, & creating better habits

[Nick Remy @NickRemy1980]

Challenging workouts are good to have mixed in your program but they aren’t the holy grail of results

Most workouts should focus on the basics with good form & have you leaving better than you came in

You’ll have less risk of injury & recover in time to Do It Again Tomorrow

[Nick Remy @NickRemy1980]

More Important Numbers Than Scale Weight…

•Daily Step Count

•Strength Training Days

•Grams Of Protein/Fiber

•Glasses Of Water

•Hours Asleep

But If Scale Weight Is Still Important To You, Just Add Calories To This List & You’ll Have A Winning Recipe

[Nick Remy @NickRemy1980]

Bottom line, you’re body isn’t different. There is always an exception to the rule but chances are, you’re not it

You’re most likely one way or another over consuming and under reporting your calories

It’s not easy but it is that simple

Measure, Track, & STAY CONSISTENT

[Nick Remy @NickRemy1980]

Tracking your calories but not losing weight?

Chances are…

•You’re over eating and under reporting calories

Untracked taste tests of food you’re cooking, bite of your kids mac & cheese, or forgetting to included the snack after your coffee buzz ran low

CONTINUED ➡️

[Nick Remy @NickRemy1980]

•You eliminate entire food groups because you think “Carbs are bad” or “fat makes you fat” but than feel like you can eat whatever and however much you want as long as it is free of that macronutrient

You still go into a calorie surplus

Continue➡️