Joel McRandal

Helping women break free from the shackles of "yoyo dieting".

[bitchinfitness]

Losing fat successfully isn’t just about weighing less on the sad step

it also goes way beyond improving health as-well

When most boring PT’s talk about the benefits of fat loss they mention improvements in health (yawn)

less likely to get heart disease, type 2 diabetes, a better BMi, lower cholesterol levels blah blah blah !

We all know that... and tbh this is important

BUT….

fat loss to me goes way beyond that

It’s about…

✅ Not worrying about what I order when i'm eating out

✅ Training with my top off because I’m proud of what I look like and all the hard work I’ve put in has paid off

✅ Wearing something I wouldn’t usually wear amd fweling fucking good about myself

✅Starting a new sport or hobby

✅ Waking up being Proud of my reflection and NOT feeling like shit

✅ Spending more time in my pants

✅ Lying in bed in the evening knowing I gave my everything to every task I set myself for the day

✅ Having sex with ethe light on WALLOP!!!

So my question to you is do you want to have less fat?...

But it’s not just being less fat is it?

It’s the fact that you wear dull boring, baggy clothes everyday

The fact that when you stand up in work you have to pull your top down to cover your belly

It’s how not only is your confidence at an all time low but it’s also having a knock on effect on other areas of your life as well

whether it’s standing up in a meeting to express your opinion

going on holiday and the seat you sit in on the plane

Feeling like shot everyday

Procrastinating daily

Jealous of those who are smashing it on social media

Even what you order at dinner In Front of your friends and having that constant fear of being judged

It’s about worrying about your health and the chances of bad things happening to our health or that of our loved ones

This goes a lot deeper than just weighing less

Fat loss is about liberation, freedom, eradication of guilt, being more confident and not looking better but feeling better in every f##king way.

But you knew this already

right?

[bitchinfitness]

Let’s discuss in comments…

[bitchinfitness]

This is for anyone who has fallen out of the habit of “TRAINING”

What happens when you put relationships on autopilot?

They often break down.

Your training should be one of the most important relationships in your life.

It gives back a lot of physical and mental health.

But like any good relationship, it requires work.

We can take for granted our relationship with training.

If we trust it to the fleeting whims of motivation we will eventually look around asking why we haven’t gone in a month.

It takes focus and care on the days you don’t feel like it.

The good news is this relationship will always be there when you’re able to return to it.

But it’s better to tirelessly nurture it so you never risk losing it.

[bitchinfitness]

Have you found yourself heavier than when you ever first started dieting trying to it on your own?

Doesn’t make sense right?

You think you know what to do try it and fail?

There’s so much misinformation out there on social media it’s so overwhelming right? 🙈

Should I do keto, slimming world, fed or fasted training, cut carbs, intuitive eating, meal replacement shakes, 😱

Fuck me I’m exhausted just writing these out let along trying them and falling off the wagon countless times loosing a shit tonne of self esteem along the way.

YET once the guilt and shame has passed and we have another surge of motivation to start again, we just keep trying these same diets that ultimately lead us to same place…

Shame, guilt, restriction, deprivation, crave, binge repeat

Imagine finally waking up each day knowing exactly WHAT to do and HOW to go about doing it?

And don’t give me

“I know what to do Joel I just need to do it”

‼️NEWS FLASH‼️

IF YOU KNEW WHAT TO DO YOU WOULD BE DOING IT AND YOU WOULDN’T BE IN THIS PICKLE!!!

It’s Incredible what can be achieved through the FBC program as we teach you the fundamentals to produce results like this over and over again!!

❤️ Another life changed.

Not just about the before and after but also the AFTER after.

The ongoing support once the program has finished is what sets us apart from all The other online programs out there.

so you able to keep on getting results and sustain them forever.

So another client here, showcasing that when you get the right tools you can really get to work on not only dropping fat/inches but implementing a healthy lifestyle moving forward.

It’s not a diet here it’s much more than that, a diet is NOT what you need.

If you want to be the next FBC Member, like ROSIE then apply for a space today.

Dm Me the words “FBC” to start your application 💪

Joel

#thebitchinway #nutrition #fatloss #caloriedeficit #weightloss #transformation

[bitchinfitness]

Just fucking START

Start with something

START WITH THE EASIEST THING YOU CAN CHANGE OR COMMIT TO

BUT START

STOP THIS “ALL OR NOTHING” BS

Time will pass anyways

1% is better than nothing

1+1+1+1+1+1+1+1+1.......= AMAZING TRANSFORMATIONS 👏

✅Trial & error

✅Adjusting

✅Readjusting

But never quitting ❌

Never giving up❌

👉Develop the capacity and the skill to also recognize how far you've come

If you are fatigued, burned out ... take time off, rest, but don't quit✅

Don't give up...

You want things happening right now but they slower?

That doesn't mean it ain't working...

It just means your expectations need to get in check🤯💁‍♂️

Unrealistic expectations won't get you there quicker. 💁‍♂️

Quitting because you aren't seeing it yet doesn't speed things up...💁‍♂️

What are you waiting for?

Apply TODAY 👇

joelmcrandal.ac-page.com/the-fbc-program

You’ll look back on your life and wish you started sooner.

[bitchinfitness]

do you purposefully avoid bad foods like pizza and ice cream when your trying to lose weight?

do you also find yourself actually having a really hard time losing weight despite trying your hardest to avoid these foods?

what if i told you that these kind of restrictive behaviours actually cause more harm then good.

aka all or nothing

studies have shown that those that try and avoid bad foods at all costs actually end up eating more of these foods compared to those that don't try that hard to avoid them.

the consequences of restrictive dieting go beyond weight loss it can also effect your mental health aswell

for example

Tiffany M stewart et al 2001

this study found that those with rigid deiting behaviours are associated with eating disorderd symptons like binge eating episodes compared to flexible dieters.

so if your attempting weight loss

its absolutely critically that you learn to develop a flexible mindset

meaning you need to stop catergorising foods as good or bad and purposefully avoiding the bad foods.

this can be really difficult if you already think this way.

but i do think if your continuously learning and exposing yourself to content that teaches you to about healthy eating behaviours will help.

hope this helps

Joel

[bitchinfitness]

There is a huge misconception that once you’re at maintenance, you can just kick back and relax.

MAINTENANCE REQUIRES EFFORT.

It still requires you to practice the same habits and lifestyle that you did when you were in fat loss.

Eat out less? Continue.

Prioritize exercise? Continue.

Didn’t turn to alcohol? Continue.

Weigh yourself regularly? Continue.

Didn’t go back for seconds? Continue.

Have consistent meal times? Continue.

Track your macros properly? Continue.

Prepare more meals from home? Continue.

Controlling bites, licks and tastes? Continue.

You get my drift.

You may find that if you get too careless, you will find yourself in an unintentional surplus.

Then you will be looking to do another cut and saying maintenance didn’t work.

And the yo-yo cycle continues of gaining and losing the same 10-20-30 lbs.

Thoughts? Questions?

What habits do you have that have made you successful at maintenance?

[bitchinfitness]

I learned a great lesson from my one of my clients,

I used to train her in person many years ago at my Crossfit box Raeda a high-flying Solicitor who came in one day and paid for 6 months of training up front 10 minutes into her initial consultation.

I was a bit shocked since we'd hardly had a chance to chat. I joked about how easy it was to sell her training.

Then she dropped this knowledge bomb:

"I learned a long time ago that if you want to get anywhere, you've gotta focus on one thing for at least a few months. Don't get distracted, just get it done. One thing."

Her mindset was all about focusing her resources and energy into one top priority - then doing it, and giving it time. It's easy to procrastinate by gathering more info than you really need.

That's stuck with me ever since. I've found it works in business, training, hobbies, you name it.

For example, you should've of seen my old see training programs. Sometimes the sheer number of exercises and training volume made my eyes pop.

And the question was always "what else can I add? I feel like I'm missing something." "this has to be perfect"

I'm a 'researcher' when it comes to evidence based nutrition and training . I spend more time reading about stuff than doing it, and upon reflection it's often set me back.

The worst programs I've written are almost always the ones where I'm trying to cover too much ground, or trying to be too clever.

Don't get stressed out trying to do it all.

Hard work and good work are not the same thing.

You can work hard, but if your focus is split across a dozen different areas, you won't get far.

Try focusing on one thing in your training for the next 3 months and see what happens.

Put the blinders on and execute.

I bet you'll make heaps of progress.

Whats the "ONE THING" you're focusing on at the moment regarding your HEALTH and FITNESS?

PS check out my girl Jess during our 1to1 PT session this morning (the FBC program)

She absolutely BOSSED the Turkish get ups 💪

[bitchinfitness]

Just don’t.

Whatever you do for the next 5 minutes, DO NOT think about a blue monkey, and especially don’t think about a blue monkey on a skateboard, picking his nose whilst riding in YOUR local community hall.

Don’t think about that monkey at all.

Not his/hers skatebaord, or his/her blueness, or his/hers furry legs or YOUR local community hall..

OK?

You’re definitely not thinking about him/her are you?

Are you sure? I think you might be!

See how difficult that was?

I told you not to think about a blue monkey doing silly stuff and immediately, you started thinking about a blue monkey doing silly stuff.

Of course you did.

In fact it was virtually impossible not to.

I put the idea in your mind - You had no choice BUT to think about it.

And when you think about it, that’s exactly the same as so many restrictive "fad" diets out there today.

"Don’t eat carbs"

"Cut out all sugar"

"Never eat meat"

"Only eat food from this small range"

"don't eat b etween these times"

And so on.

And the problem is, because they’re talking about the foods you’re not allowed to eat…

...Where does your mind go straight away?

That’s right - to the "bad" foods. ("Bad Foods" is a horrible term by the way - but that’s a whole other conversation that maybe I’ll come back to another day)

As soon as you’re told you can’t eat bread or rice or pasta for instance, those things are gonna be top of the list of things you’re desperate to eat RIGHT NOW.

That’s why these kinds of diets fail time and time again.

Maybe you’ve experienced it yourself?

And maybe, in the short term it worked. You lost a few pounds, perhaps even more than a few pounds.

But eventually?

The cravings for the forbidden goodies got the better of you and you dived in head first.

it's BINGE o'clock and finkles the mayor. (name that film btw)

which then leads to feelings of like shame and guilt.

But know this…

...It’s not your fault.

It’s the fault of the diet industry that wants to get quick, short term results (and your money) without caring whether or not your progress can be sustained in the longer term.

And, if I wanted to be super cynical, I might go as far as to say that some diet systems are deliberately set up to make you fail - but again, that’s probably for another time.

But there is a better way.

And it's called:

The FBC program

The female body composition program

12 week intensive online program that will help you focus on building muscle, and losing fat rather than weightloss for a happier healthier body whilst still eating all the foods you love.

And best of all, you get to eat plenty of "banned foods"

and most of all

no more un qualified karens shaming you for not losing weight each week (talk about self esteem issues or what)

Chocolate, bacon rolls, bread and pasta, cheese

Imagine not feeling lile a c*nt in front of strangers eating all the foods you love and still feel and look amazing without being shamed for it by someone who cleary needs support themselves.

the sketch from little britain comes to mind (fat fighters "dust, anybody nooooo dust"

anyway

Getting rid of the excess FAT you hate, feeling fit and healthy AND chowing down on delicious foods and never having to feel like you’re missing out again.

Sound good?

Then BOOK in your FREE transformation call TODAY by hitting the link below

https://joelmcrandal.ac-page.com/the-fbc-program

Cheers,

Joel

P.S. You’re not still thinking about that blue monkey are you?!

karen the blue monkey 😉

[bitchinfitness]

Check out how Jenny went from being a serial yoyo dieter to a strong confident women in just 90 days 👇👇👇

https://www.facebook.com/groups/922970714801610/permalink/1209425272822818/

Want to jump onboard the FBC program?

Give me a “FBC” below and I’ll reach out to you

Bitchin Family™️ | Facebook

[bitchinfitness]

7 mistakes that you MAY be making that are leading to weight GAIN.

#1 Eating less 🚩

You should Eat more to lose weight not less

I know this sounds counter intuitive but let me explain what I mean

If you think the answer to Losing weight is eating less your absolutely wrong

Thinking this way is likely gonna lead you to

✅undereat

✅Feeling hungry all the time (more likely to binge eat in the evenings)

✅struggling by adhere to your diet (start again monday or next month atitude aka all or nothing)

The truth is that to lose weight you don’t have to eat less food

You just have to eat less CALORIES!

And the 2 are not synonymous

#2 Cutting out the foods that you love hopping it will work long term. 🚩

✅ crisps

✅ chocolate

✅ wine

✅ cakes

my clients have them

cutting out the foods that you love is quite simply the dumbest thing you can do

talk about testing your will power

if you cut out certain foods from your diet your setting yourself up to binge on that food which will then lead to all sorts of shame and guilt afterwards.

#3 Being inpatient 🚩

You did'nt pile on 50lbs overnight did you? (enough said)

stop jumping from1diet to the next this shit takes longer than a you think or been told TRUST ME !

You being so inpatient has come fomr years and years of losing it quick

and ook where thats got you 😱

#4 Focusing on the problem and NOT the root cause 🚩

I know that behaviour change is difficult but it’s absolutely necessary

And you must be willing to commit to changing your behaviours NOT just your calories

If you really want to lose weight and improve your health long term.

know that behaviour change is difficult but it’s absolutely necessary

And you must be willing to commit to changing your behaviours

If you really want to lose weight and improve your health.

#5 Just focusing on cardio 🚩

focusing on just cardio will NOT give you the body your actually after

I think you'll all agree with me here

you want to look a certain way right?

So straight away you automatically think back to a weight you once were and attach a goal weight right?

let me ask you a question real quick

your goal weight where did it come from?

5 years ago 10 years ago?

was it a a time when you were serverely restricting yourself and has less commitments?

you see its good to have a goal weight something to aim for

BUT

understand that the way you really want to look and feel with your current lifestyle in mind may not reflect that number on the scales that you desire.

focus on building muscle instead by lifting weighst at least 3-5x a week

because lets face it you want to ,look "toned" right?

cardio is great for health but is massively overated for fat loss

#6 Focusing on your carbs and fats and NOT prioritising your PROTEIN and overall CALORIES 🚩

1g of protein per kg of your goal weight should do it

focusing on the perfect macro split will drive you insane prioritise protein for every meal and build you favorite foods around that as long as you dont over consume on calories your carbs and fats make no difference (unless your performace training that is then carbs are life)

#7 comparing your journey to others expecially on social media 🚩

Social media is full of shit and extreme influencers that have massive issues with their own diet

so they start throwing their insecurites onto you by demonising certain foods and creating bullshit non sustainble methods that show extreme weight loss in 7 days whatever.

understand that when these transformations are publiushed on social

that make you droll with envy and feel like shit

those in the picture generally PILE it all back on again

you've probably experienced this for yourself

the quicker you lose it the harder it will be to maintain

💥FACT!💥

focus on you and not karen down the street who licks an apple 3x a day and tells everyone how happy she is because she's losing 1million stone a week

😆

These are just a few MISTAKES I hear people do when trying to lose weight or improve the way they look naked

stop making the same mistakes 👀

stop struggling 🥺

I hope this helps ❤️

Oh yeah, by the way befpore I go and lick an apple

I have room in my schedule for 2 more ladies this month to help them focus on building muscle and losing fat rather than weight loss for a happier healthlier body.

If you feel like this would be a good fit for you, I invite you to apply for the position below

joelmcrandal.ac-page.com/the-fbc-program

speak soon

Joel

[bitchinfitness]

Member spotlight

Sam Young

Step #2 Sam implemented a 1 hour home workout 3/5x a week routine that fitted around her business and family

Step #3 Sam started fuelling her body in a family friendly way that allowed her to eat the foods she loves 🍫

So what was Step #1?

Sam decided to commit to DOING SOMETHING FOR HERSELF!

After putting everyone else first Sam was ready to finally make time and do what’s necessary 💪

Unlike the unsustainable tactics she had flirted with on and off for as long as she could remember in attempts to achieve sustainable fat loss

👎 No Carbs

👎 Group classes

👎 Running

👎 Small Portions

👎 Gyms

👎 'Healthy Eating' (hahaha we all know what a load of rubbish this is)

This time she found a solution that was built from the ground up

- Then Went All In

A system that had a proven track record of helping mums achieve sustainable fat loss REPEATEDLY AND CONSISTENTLY.

And within 8 weeks she was fitting into clothes that had been collecting dust in her wardrobe for years

🔥 Losing 15inches overall from her body

🔥 Dropping 2 Dress sizes

🔥 and most Importantly Shrinking her tummy by 5 inches WOW!!!

But what the biggest takeaway from Sam 12 weeks on the FBC program is that she is now educated on what she needs to do, to do it alone for LIFE!!!

No more money wasted on potions, pills or generic cookie cut plans

more time spent with family and doing what she loves 💪

Now that’s priceless

If your interested in the FBC program and how it can educate and teach you how to build a strong body that keeps the results long term...

Then hit the link below to book a call

https://joelmcrandal.ac-page.com/the-fbc-program

On the call we will talk about...

✅ the Nutrition tactics that will allow you to eat the foods you love with your family...

✅ To the Training protocol that enables you to build a body you desire

✅ And lastly the most important part the critical mindset shifts you need to make that ensures these changes stick long term...

Even when #MUMLIFE happens.

Here that link again

https://joelmcrandal.ac-page.com/the-fbc-program

[bitchinfitness]

So you still hate yourself because of your weight?

I'm just gonna throw this out there so listen up

Could it actually be that this version of yourself

The one you are now

The one you're familiar with

The one who obesses over her weight

The one who pulls at her clothes every time she stands up

The one who can't sit down without grabbing a pillow to put over her tummy

Could it actually be that this version of you is a result of pass trauma?

Trauma that you may not even be aware of?

The emotional attachment that you now have with food is the one thing thats actually kept you going.

Your body is just a physical manifestatoin of that

So how about instead of dispising every inch of your body

How about thanking it?

what Joel???

feels unfortable right?

That's your sign that you need to be trying something different.

DM me with the words “FBC” For more info

[bitchinfitness]

Yo DO NOT need to go on a DIET!

[bitchinfitness]

So your on another diet?

Your trying to lose weight again and every single time you knuckle down the same bloody thing keeps on happening.

And it usually goes something like this.

Starting off things are going pretty well

you follow all the rules cut out all the "bad" stuff

"i can't eat that i'm on a diet" kind of stuff

thats second nature to you know btw.

BUT...

One day you get home you've had a pretty shitty day at work

Or you've had a fight with your other half or the kids are being arseholes AGAIN!!!

And before you know it your raiding the sweetie cupboard going balls deep on the kids party rings and frubing the shit out of the fridge followed by bar after biscuit of choclately deliciousness.

And even as your eating it you're aware that you're going to feel worse about yourself afterwards

BUT you just cant stop!!!

Or maybe you dont want to stop.

Because then the invetible guilt will set in won't it?

So you have to keep going so you may aswell get rid of all the bad stuff thats in the house in one go right.

i guess i'll start again monday.

sound familiar?

Thought so...

BUT it doesnt have to be like this.

You can get to the point where you feel actually empowered by reaching for the sweetie cupboard without the guilt when dieting actually becomes a decision not a rule.

You see instead of me just given ou calorie numbers to hit and saying to you this will work and if you can't do it you're lazy.

I focus on the emotions the feelings and the subconscious thought patterns that drive your overeating.

With various toold i help you understand YOURSELF better.

And this is what all those other diets you've tried miss.

If your tired with battling with your weight.

If you want to build muscle and lose fat.

STOP STRUGGLING!

Give me a "FBC" Below and let me help you.

[bitchinfitness]

I often hear women say things like…

🗣I just need to find the motivation.

🗣I’m lazy. I won’t do it.

🗣I know myself, I won’t follow through. I’m stuck.

📣 Lack of motivation, lack of energy, and lack of stick-to-it are not the root reason for why you won’t do what you need to do to get healthy, strong and fit.

📣You are not lazy. Look at all you do in a day for everyone else.

(Everyone else this is the problem)

📣You are not unmotivated. I promise if your kids needed it, you’d make it happen with great determination.

📣You are not stuck. Although you may not see how to change your circumstance, there are some simple solutions that take no time… just a mental shift.

➡️ The root problem is that you have been going through your days, weeks, months, and even years taking care of everyone and everything else.

You still haven’t decided to put yourself on your list of things to take good care of.

💡The solution is to start taking care of yourself too.

[bitchinfitness]

Here 3 nutritional tips that could actually save your life 👇👇👇

https://www.instagram.com/tv/CYB5FNHNnX8/?igshid=YmMyMTA2M2Y=