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Getting Started Weightloss Guide Introduction into Nutrition Mental Wellness with Rachel Goal Setting Mindset & Self Care Weekly Timetable & FAQ's

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2 YEAR GIVEAWAY ⚡️😍 Today we are officiall 2 YEAR GIVEAWAY ⚡️😍

Today we are officially celebrating the two year anniversary of our RDF online membership… 😭🙌🏽

Can you believe it’s been two years? Thank you to each & everyone of you who has supported our membership! 

This week we have so much happening! ⬇️

💥 NEW bonus gym workouts live tomorrow!

💥 LIVE workout @ 6pm here tomorrow (25/5) - join me for some low impact fun!

& to say a massive THANK YOU - we have THREE incredible prizes to giveaway all from my favourite people that I couldn’t shout louder about.. are you READY? 😭🙏🏽

1️⃣ PRIZE 1 🧘‍♀️ 

⚡️ SPA DAY voucher for TWO with treatments at Bannatynes! 🙌🏽🧖🏽‍♀️ 

⚡@eyecatchersbeautysalon goodie bag to pamper yourself! 

⚡️ Robyn Drummond Fitness goodie bag (bottle / towel / journal) & 3 months FREE membership 🙌🏽

2️⃣ PRIZE 2 🧘‍♀️

⚡️ 60 minute sports massage with the AMAZING Susan from Kinetic Sports Therapy! 

⚡️ Full face make up by my FABULOUS sister @chloedrummondmakeup 

⚡️ Full Set of Russian lashes from my amazing Leanne @feelgoodwithsomemetime 

⚡️ RDF Goodies & 1 month member 

3️⃣ PRIZE 3 💪🏽

⚡️ £50 vouchers to spend @super.lean meal prep 

⚡️ Protein bundle & including 1 month RDF membership 

You know what to do! ⬇️🙌🏽

💥 FOLLOW our page & support our prize givers!
💥 SHARE this post to your story (don’t forget to tag me)
💥 TAG yer friends & let them know! 

Winner announced 1st of JUNE 🥇❤️

Good luck everyone & thank you so much for all your support over two years! 

❤️💪🏽
What does this mythical land of maintenance we tal What does this mythical land of maintenance we talk about look like?⁠
⁠
It looks pretty much like your fat loss phase, with all your healthy habits, and this is why it's so important to enjoy the process, have fun along the journey and keep all your favourite foods included.⁠
⁠
Maintenance is...⁠
⁠
✨ having a step goal⁠
✨ having a performance goal in the gym⁠
✨ making time for home workouts⁠
✨ having fruit or veg at every meal⁠
✨ tracking your protein to know you're hitting >80g⁠
✨ enjoying more food freedom with portion control⁠
⁠
Maintenance is a little more freedom ...not back to "old ways"⁠.⁠
⁠
Healthy habits and enjoying the process ARE maintenance, this is where the yo-yo dieting stops, because you're just living your best healthy lifestyle!⁠
⁠
Tell me… are you excited about maintenance or worried about slipping back to old ways?⁠
⁠
⁠
#robyndrummondfitness #healthygoals #weightlossgoals #workoutgoals #highprotein #caloriedeficit #healthyhappy #homeworkouts
I read this a lot and it makes me sad.⁠ ⁠ I'm I read this a lot and it makes me sad.⁠
⁠
I'm lucky that a lot of women online trust me, but I'm so frustrated for you if you feel like this.⁠
⁠
It's not fair, is it?⁠
⁠
Every Monday you start again, but within two weeks  you feel like you've fallen "off the wagon" and then start again in a vicious cycle. ⁠
⁠
Every time this happens a little bit of your confidence is chipped away, you start to lose faith in yourself and worry that time is running out.⁠
⁠
Time isn't running out, you just haven't found the right programme, it's a big messy grey area between cutting everything out of your diet except chicken and broccoli and trying to balance the chocolate brownies and protein pancakes we see stacked on Instagram.⁠
⁠
My top tip is to simplify everything⤵️⁠
⁠
✏️ Get a pen and paper, mark out your week and plan in your meals.⁠
⁠
🥗 Keep breakfasts and lunches between 2-3 options and change up dinners so you can eat with your family.⁠
⁠
🍪 I'm all about a tasty snack but try for a week just focusing on 3-4 meals a day without snacking, snacking can easily rack up hundreds of excess calories. ⁠
⁠
See how you go next week and keep me updated!⁠
⁠
⁠
#robyndrummondfitness #healthygoals #weightlossgoals #workoutgoals #highprotein #caloriedeficit #healthyhappy #homeworkouts
Fad diets can work.⁠ ⁠ They usually work from Fad diets can work.⁠
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They usually work from creating a calorie deficit.⁠
⁠
If you're only eating low fat foods, or no carbs or just drinking celery juice (please don't do that!) then it's highly likely your calories are going to be LOW!⁠
⁠
But it'll probably be miserable and how long can you not have pizza for?⁠
⁠
You can diet AND include your favourite foods, just focus on portion control ...save half your pizza for lunch tomorrow, share a dessert, have the Twister ice lolly instead of half a tub of Ben & Jerry's.⁠
⁠
What is the one food you'd NEVER give up??⁠
⁠
⁠
#robyndrummondfitness #healthygoals #weightlossgoals #workoutgoals #highprotein #caloriedeficit #healthyhappy #homeworkouts
Hi 👋🏽 … here I am baring all to prove a ve Hi 👋🏽 … here I am baring all to prove a very fine point about the scales, I have GAINED 2 stone ⬇️😀

Often, I see people use scales as the only measure of progress & I want to share this merely as a way to continue to raise awareness of scales, why yes they can be helpful BUT misleading. 

This is not information I would normally disclose but because how much it affects people I hope this puts this into perspective. 

➡️ 28th of February 2021 was 75.7kg (on the left)

➡️ 16th of May 2022 - 86.4kg 

15 months … I have gained + 24KG 

That’s 1 stone & 10lbs.

I am 13 & a half stone. 

& according to the NHS BMI scale - I’m overweight 🙃🙂! (We’ll leave this one for another day) 

Where have I gained 2stone? (That’s rhetorical)
A few changes here and there or even muscular gains? All I’ve done in that time is our homework outs as well… 😉

So when you start to identify your goal as; 

“I want to be X weight again” BECAUSE something says that’s a healthy weight, or you identify that weight as when you “felt happy” (I hear it ALL the time) … 😅 

“I have GAINED 5lbs this week” you absolutely have not gained that. Physically. 100%. Impossible. 🙂

(You have to consume 3500 calories in excess above your maintenance calories to gain 1lbs) 

“I want to get back down to being a size 14”

What is a size 14 now VS what a size 14 was then. 

You aren’t a number. 
You aren’t a clothes size. 
You aren’t defined by these. 

A scale can tell you however over a longer period of time a rough idea how much body WEIGHT you MIGHT have lost.

2 stone sounds like a lot.. this affects your mind, it then affects your actions. 

Start ⬇️

- looking at other progress markers, please 🙏🏽 

Stop 👋🏽❤️

- defining yourself by a number and thinking you’ll be happier the minute you see it, the inner happiness & mindset changes comes from within..

Not. A. Scale. ✌🏽

X

#robyndrummondfitness #healthygoals #weightlossgoals #workoutgoals #highprotein #caloriedeficit #healthyhappy #homeworkouts #fitnessreels #healthreel #workoutreel #fitnessinstructor #bodyweightworkout #exerciseathome #eatingonabudget #healthyweightloss #realisticweightloss #weightgain
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Qualified Personal Trainer

BSc (Hons) Sport, Fitness and Coaching
Level 3 Personal Trainer & Exercise Referral
L1 Precision Nutrition Coaching

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