Marcus Simmonds

Health & fitness Coach. Actor. Human, being 🧘🏽‍♂️

[Marcus Simmonds @Marcusksimms]

Non-negotiables

1. Hydration
2. Daily movement
3. Sleep
4. Love
5. Stress management
6. Healthy food
7. Exercise
8. Positive people
9. Doing things you enjoy

[Marcus Simmonds @Marcusksimms]

Chasing perfection is only slowing you down. There's no perfect diet, there's no perfect exercise.

[Marcus Simmonds @Marcusksimms]

The journey to health and fitness is more than physical; it’s a mental game.

[Marcus Simmonds @Marcusksimms]

Some of my favourite At-home core exercises

*Crunches
*Bicycle crunches
*Mountain climbers
*Planks
*Russian twists

[Marcus Simmonds @Marcusksimms]

Here are some key benefits of having a strong core

*Increased stability
*Improved posture
*Reduced risk of injury (strong core, strong back)
*Improved overall fitness

[Marcus Simmonds @Marcusksimms]

A few simple ways to make losing fat easier

✅Eating more protein
✅Eating more fibre
✅ Weights 3x per week
✅ Cardio a few times per week
✅Quality sleep 😴

What not to do

❌Drink your calories
❌Only focus on cardio
❌Quick fixes
❌Starve yourself
❌Be impatient

[Marcus Simmonds @Marcusksimms]

What works for fat loss?

✅
-Eating in a calorie deficit
-Being active daily
-Enjoying a balanced lifestyle

❌
-Quick fixes
-Restricting yourself
-Setting unrealistic goals

[Marcus Simmonds @Marcusksimms]

My daily habits

*5-10 thousand steps
*Unplug- manage stress
*Healthy food
*Resistance training
*7-9hrs of sleep

[Marcus Simmonds @Marcusksimms]

If you're new to the fitness game focus on getting stronger, you will eventually see visual changes in your body.

[Marcus Simmonds @Marcusksimms]

Eat less- lose weight.
Eating less while increasing your protein Intake and you’ll lose body fat.
Combine working out, eating less and increasing your protein intake and you will gain muscle while losing body fat

Keep it simple 🔑

[Marcus Simmonds @Marcusksimms]

Focus on improving your strength and performance. Fat loss will follow.

[Marcus Simmonds @Marcusksimms]

If you want to lose fat and maintain lean body mass⬇️

Eat less, move more
Eat enough protein
Carbs are not the enemy
Lift weights

[Marcus Simmonds @Marcusksimms]

“I'm too old” Actually, not moving is much riskier and can speed up the aging process.

[Marcus Simmonds @Marcusksimms]

Want to start eating healthier?

Start here-
1. Eat whole foods
2. Cut out refined sugar
3. Cut out seed oils
4. Limit refined carbs
5. Eat more healthy fats
6. Eat more healthy protein

[Marcus Simmonds @Marcusksimms]

Work on things people can't take away from you.. Things like your character, personality, work ethic and transparency.

[Marcus Simmonds @Marcusksimms]

Be brave enough to suck at something new.

[Marcus Simmonds @Marcusksimms]

Focus more on the calories you consume than the calories you burn during your workout.

[Marcus Simmonds @Marcusksimms]

My top 5 Anti-inflammatory foods

1. Blueberries
2. Tumeric
3. Fatty fish
4. Avocados
5. Ginger

[Marcus Simmonds @Marcusksimms]

My Non-negotiables

*Daily moment
*Light exposure
*Heat/Cold therapy
*Quality relationships
*At least 7hrs of sleep

[Marcus Simmonds @Marcusksimms]

@GaryRGrayJr I hope the two meet in the finals