No one needs a degree in maths to look after themselves.

And…. neither do you! More on that in a minute – but first what a bloody brilliant LIVE today was for day one of this weeks AC Beach Body Fitness education on mind set, goal setting and calorie intake. Well that last section is why I am writing to you now because if you didn’t manage to get on todays LIVE you will not know what the hell I am talking about. Why not watch the video by joining the free community on Facebook where I share all of my tips and advice on getting your body in shape for (anytime) but I love the beach – and as a swimwear designer I obsess over spending time there. Time well spent and even better if you are in love with your own body!

So – once you’ve had a nosey at the video you will then be in a position to watch tomorrows live with the info you need to participate. Tomorrow at 10am we will be looking at nutrition in more detail, working out how much protein you need for your goal and finding out how many calories you should be consuming each day. Once we have this in place I am going to tell you a bloody big secret – well its not actually a secret, the fact is most of you are misinformed and clueless about how to actually eat what you want in a balanced manner and still throw a few beers down your neck come the weekend and get away with it.
Champagne in my case 😉

Right lets get on with the maths bit – actually I am math dyslexic so I hope you appreciate my efforts here. Lets begin, we are going to work out what your BMI is – Basic Metabolic Rate! You can do this using an online calculator but for this purpose I am going to teach you how to do it yourself. We are going to use the Mifflin-St Jeor equation. What’s a bloody BMR you ask! It is the amount of calories your body burns at rest and to work that out there are multiple formulas used to calculate it. Nowadays, the Mifflin-St Jeor equation is believed to give the most accurate result and, is therefore what we will use.

This BMR formula is as follows:

BMR (kcal / day) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + s (kcal / day),

where s is +5 for males and -161 for females.

This is your homework for tonight, because with this figure tomorrow we are going to delve a little deeper into your own personal goals to figure out how much protein and over all calories you need to be aiming for to reach your desired goal. Go on have a go and drop me a message on the social wall at AC Beach Body Fitness with your results. If you need any help just give me a shout.

Ps: I made a bloody massive chocolate cake tonight – I face planted it. HAHAH…. My dream is for you to do the same and not care about your calories and start enjoying your life with a better understanding on nutrition and weight training, so cake planting can be a regular past time if you so bloody wish it to be.
Ay man to that idea!

Don’t forget 10am LIVE on Facebook tomorrow morning…. Be there my little beach beauties!




Follow me on Insta