Libby

▴ Coach / / Surrey ▴ •IG:@libbyspong •E: [email protected]

[Libby @LibbySpong]

3 simple things you can do to make fat loss easier WITHOUT even leaving the house

- eat protein with every meal
- get more than 6 hours sleep
- drink 2-3 litres of water daily

Don’t over complicate it

Hit. the. basics.

[Libby @LibbySpong]

Consistency always wins

It’s easier to be consistent with things you love- than things you hate

Stop making it harder for yourself.

[Libby @LibbySpong]

You don’t have to train 7 days a week to reach your goals
You don’t have to live off boring foods
& you DON’T have to be miserable!

I promise!

[Libby @LibbySpong]

If you spent a whole year being consistent with the basics;

👣 walking daily
🏋🏽 training 3-5 per week
🍉 being consistent with your calorie intake- AND your protein

you would see MUCH more progress than yo-yo’ing on and off track each month

Consistency ALWAYS wins

[Libby @LibbySpong]

If food is your stress reliever, you will ALWAYS struggle to diet until you find another form of stress relief

Stop beating yourself up that you can’t ‘stick to the plan’ if you are someone who comfort eats

Address the issue- create a new stress output & things will change

[Libby @LibbySpong]

Consistency is boring

Thats the truth

Similar routines & schedules aren’t ‘fun”

But that’s where results come

This is where you build habits

This is where you make progress

[Libby @LibbySpong]

Just because you eat “clean” doesn’t mean you are going to reach your goals

[Libby @LibbySpong]

The power of losing 1lb a week is so under-hyped

You’ll still have fun

You’ll still enjoy your favourite foods

You won’t feel deprived

Over a year that’s 23kg+!

And the best part- you’re much more likely to maintain it, because you got to that place in a sustainable way!

[Libby @LibbySpong]

Please stop giving unsolicited advice in the gym

Did they ask for help?
Are they about to seriously injure themselves?
No?

Then please kindly fuck off & do your own training👍🏼

[Libby @LibbySpong]

If you told yourself you didn’t have time to train today... but you are now sat watching Love Island-

THIS is why you aren’t at the place you want to be #priorities 🙃

[Libby @LibbySpong]

I wonder what it’s like to wake up without a single muscle ache...

Guess I’ll never know🥲

[Libby @LibbySpong]

If you can’t take 5-10 minutes out of the 24 hours in your day to track your food... do you REALLY want your goals as much as you claim to?

...[The answer is no]

If this hit a nerve then we probably know why you aren’t reaching your goals🙃

[Libby @LibbySpong]

@instagram my business account “libbyspong” has been disabled (I have no clue why!!) It’s my entire career of work, please please help me bring it back!! 🙏🏼

@InstagramComms @instagrambusine @Facebook @fbnewsroom @facebookapp

#instagramdown #instagramdisabled

[Libby @LibbySpong]

Chasing your goal is hard.

It takes effort, commitment, consistency.

Being in the same place a year from now, is harder.

Choose your hard.

[Libby @LibbySpong]

Want to really make results?

1 👉🏼 Stop over complicating the process
2 👉🏼 Stop saying “I’ll start tomorrow” (you won’t)
3 👉🏼 Suck it up & realise there are no excuses, just an order of your own priorities
4 👉🏼 Read number 3 again🙂

[Libby @LibbySpong]

What the scales can’t tell you

- Your clothes fit better
- You’re happier!
- You hit a PB
- Your mentality has improved
- What time of the month it is
- How much water you have drunk
- How stressed you are

[Libby @LibbySpong]

PSA: stop running if you want to grow your bum

[Libby @LibbySpong]

“I can’t lose weight & I don’t know why”

- never counts calories
- doesn’t focus on protein intake
- eats “healthy” but high cal foods
- snacks on handfuls of nuts (1000+ cals!)
- eats back calories burned from workouts
- doesn’t track the kids leftovers
- weekends don’t count

[Libby @LibbySpong]

Trying to create a healthy “diet” shouldn’t involve cutting out all your favourite foods

The moment you do this you set yourself up to fail

Sustainably made results = sustainable results

Eat food you love > educate yourself on the process > see results that LAST!

[Libby @LibbySpong]

If your methods are unsustainable- your results will be unsustainable