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What you should be prioritising for results

The fitness industry is a very noisy space. With so many conflicting opinions online and on social media, it’s hard to know exactly what you should be doing to achieve your desired results. But don’t stress, that’s why I’m here bestie! I actually started TWS because I wanted to create what I wished I had when I first started my health and fitness journey. I wanted to create a program that gave simple and effective guidance without all of the other BS I thought I needed at the time. Looking back, I would have saved SO much time if I’d known what to prioritise! 

So, to help you avoid making the same mistakes, I’ve done the hard work for you! These are the things you should be prioritising to ensure you are getting the most return from your efforts, and seeing results! 

  1. Sleep and recovery: This is number one for a reason, and is probably the most underrated. Sleep has a huge effect on every other part of our health, including our mood, digestion, hunger, energy, and performance. Without sufficient sleep and recovery, everything will be much harder. Aim for 7-9 hours a night, and make sure to schedule in rest days as well. You can only train as hard as you can recover. 
  2. Weight training: Make sure you are prioritising your resistance training over cardio. This is how you will build muscle and change your actual body composition. Be sure to follow a structured training program, and always aim for progressive overload.
  3. Daily movement: Instead of focusing on dedicated cardio sessions, just try and move more throughout the day. General movement is really underrated for both fat loss and overall health. Having a step target can be really useful here as well. This will also increase your NEAT (non-exercise activity thermogenesis) which helps to increase energy output during a deficit. 
  4. Protein intake: Instead of focusing on all of your macros (which can be quite overwhelming, especially if you’re new to tracking!), just focus on hitting your protein intake and overall calories. Prioritising your protein will ensure you are eating enough to grow/maintain your muscle mass, while also improving recovery. 
  5. Stress management: Last (but definitely NOT least) is managing your stress. Stress has a massive impact on our ability to recover, and also affects how we lose weight. If you are stressed, you will likely hold onto more water and inflammation, which can make fat loss more difficult. Make sure you are taking time for yourself, and scheduling regular ‘you’ time. This could be walking, journaling, a hot bath, a guided meditation, or anything that helps you unwind. 

Soph xx