Laura Philips - Real Talk Laura Philips

Do you find yourself wanting to lose 5-10kg every single year and not knowing why you still haven't lost the weight? ⁣

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Chances are the goals you're setting are missing a piece that's stoping them from sticking. ⁣

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All too often we set goals thinking that we're setting them to better ourselves when in reality, we're setting them to prove to ourselves that we will never achieve them. We fail to realise how goal setting can often form part of a self sabotaging loop which continues to keep us stuck. ⁣

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When you set goals with the intention of wanting to create space for you to grow into, to expand, evolve and shift, suddenly the goal becomes less about the goal and rather the person you need to become in order to see that goal become a reality. ⁣

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With weight loss in particular, we fool ourselves into thinking we will be happier or that we will be more liked by others when we see that magical number appear on the scales. What we are actually seeking in that moment is approval from ourselves. Without self acceptance, we will seek anything that fills us up momentarily with food being a default for a lot of us. ⁣

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What else should you factor in when setting a goal that is going to stick in 2024? Listen and learn; too, our sponsor Proteus has a sweet treat to offer, be sure to check them out using links provided. ⁣

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W: https://proteusnutrition.com ⁣

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IG: @proteusnutrition

In this episode, I dive into the intricacies of calculating macros to aid weight management and health enhancement. I underscore the significance of meticulous caloric monitoring, macro comprehension (protein, carbs, fats), and creating a caloric deficit for weight loss. The process entails these steps: 1) Determine Basal Metabolic Rate (BMR) using online calculators that consider factors like age, gender, height, weight, and body fat percentage. 2) Compute Total Daily Energy Expenditure (TDEE) by adjusting BMR for activity level. 3) Forge a caloric deficit by consuming 80% of TDEE calories, typically 15-20% less than TDEE. 4) Set protein intake at 1.5g per kg of body weight for muscle maintenance. 5) Calculate protein calories (grams x 4). 6) Gauge carbohydrate intake based on activity (starting at 2g per kg of body weight). 7) Calculate carb calories (grams x 4). 8) Allocate remaining calories to fat. 9) Calculate fat intake (remaining calories ÷ 9). The host underscores precise food tracking and macro alignment with personal goals. The method aims to simplify understanding caloric needs, creating a sustainable deficit, and prioritizing protein to retain muscle while losing fat.



As always, comment your greatest takeaways and leave your suggestions for
future topics. I want to talk about what you want to learn about so
leave your ideas on what you would like to learn about next; and be sure
to connect with us using the following social media handles.  

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https://proteusnutrition.com/

In this week’s episode of Real Talk, I wanted to unpack the tangible numbers you need in order to lose not just weight but fat and with these numbers in mind, it should be relatively easy to keep the weight off too. 

I get that weight and fat loss can become overwhelming and consuming. Where do you start when one day carbs are the devil and the next, intermittent fasting is all the rage.

Do you fast and avoid carbs or only avoid carbs after 6 on days that you’re fasting and what do you use for fuel before working out? Do you eat before training or train fasted in which case, do you fast for 16 hours on non training days and eat as ‘normal’ on non fasting days? Where does coffee sit in all of that? Does coffee technically break fasting? 

There is no shortage of mixed messages surrounding fat loss or quick fixes available on the market.

With that in mind, I wanted to highlight what really needs to be focused on in order to achieve fat loss and yes, for the most part, it’s focusing on these 2 numbers and remaining focused on these 2 numbers before getting shiny object syndrome and turning to other methods or sources. 



As always, comment your greatest takeaways and leave your suggestions for future topics. I want to talk about what you want to learn about so leave your ideas on what you would like to learn about next; and be sure to connect with us using the following social media handles.  

Enjoy!



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When it comes to moving the needle on your health and fitness, there is no shortage of places you can look to begin. From fad diets to HIIT classes and even intermittent fasting, the industry is nine too helpful on providing clues on where to start.



Given the overwhelm that the abundance of fitness information (though often misinformation) and not to mention marketing, I wanted to break down what you can do that is not only simple, but super tangible too.



Whether your goal is to build strength, lose weight, tone up increase endurance, get leaner or live a long and healthy life; these 3 metrics are all you need to get started and make a tremendous amount of progress across the board with your health and well-being.



Please be sure to connect with us using the social media links provided and let us know what your main takeaways are. 



Enjoy!



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In this week’s episode of Real Talk, I get deep into detail on why people struggle to shift the needle on their goals for years (if not decades). ⁣

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This industry sees it time and time again, the whole January 1 New Years Resolutions who promise themselves that they will for sure this time get the results that they set out to achieve last year and the year before and the year before and usually the year before that too. Interestingly, what we also note is an increase in demand people put on themselves appears to accumulate over time too. In year 1, the goal might be to go for a run once a week, that might stick for 1 month before life ultimately takes over and so there goes that goal for that year. Year 2, the goal becomes to run 3 times a week and again, we see that stick for 1-3 months before travel comes up, you have to move house, a family member has to go to hospital and your routine goes out the door. Year 3, the goal is to compete in a 5km run, year 4 the goal is to compete in 10km, year 5 it’s to do a half marathon and year 6, it’s to complete a full marathon. ⁣

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We think that being more of an ass hole towards ourselves is the solution and it simply is not and it shows in our inability to achieve our goals Monday after Monday (that diet didn’t quite start did it?), month after month and year after year. We become increasingly demanding and strict on ourselves only to find ourselves fluctuating between living life in extremes - ‘all’’ looking like a full on diet where everything including joy is removed and extreme jumps in physical activity levels (verging unhealthy increases); and ‘nothing’ where nothing appears as though we have very good intentions though these intentions only seem to exist in the future where everything maybe, might and definitely should happen. ⁣

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There are other common denominators that I’ve encountered in my 15 years in this industry of people who display this tendency of setting of setting resolutions each year. I’m all for setting healthy goals and in a healthy manner though most people fail to realise that the way they set goals not only sets them up for failure, it too sets them up for more criticism, judgement and comparison of themselves. ⁣

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As always, please be sure to connect with us on the social media platforms below and let us know what your greatest takeaways are.  ⁣

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Enjoy.



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In this week’s episode of real talk we are diving deep with a live training on the mindset shifts you need to make in order to not only shift the body fat but also to keep it off too. 

When I share these insights, I share it having been both myself. Not so long ago, I was nearer to 30% body fat. Now sitting closer to halve that amount, and having kept those 15kg of fat off, I can safely share the invaluable mindset shifts you need to make long term and sustainable change. 

It’s a conversation we don’t discuss enough of - the connection between mental, emotional health and physical health though the connections are profound. 





People often think they lack willpower when in fact, they lack an awareness of their emotional responses to stress, anxiety, fear, confrontation, discomfort. Our habits are repeated behaviours and our behaviours are responses to our thoughts and feelings. Until we address our thoughts and feelings, we stand no chance at long term change including though not limited to weight loss.





Enjoy and let us know what your greatest takeaways are; please be sure to connect with us on the following platforms: 


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Clubhouse @teamlaurapt

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LinkedIn: https://www.linkedin.com/in/laurarogersgeneticscoach/

Facebook: https://www.facebook.com/teamlauraphillips

Twitter: https://twitter.com/TeamLauraPT

Spotify: https://open.spotify.com/show/2sJx8mqbMhJNbNFPeDlpUe?si=DATzYZ_JRz6nU95kdMiyKw / https://spoti.fi/3Caf7gD

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YouTube: https://www.youtube.com/channel/UCmugWogtRySgxrXK9KaMXlw

Tik tok @teamlauraphillips