https://www.theplantbasedcoach.co.uk/apply

Mitchell - The Plant-Based Coach, London (2025)

02/02/2021

Yes, I'm talking about eating better, exercising every day and actually getting those results you want without distractions.
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If you are working from home then NOW is the perfect time to focus on this stuff.
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And here is why..
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Your schedule is a lot easier to manage, you literally have only a few things to do and there are less outliners getting in the way while you are at home. It's going to be a lot easier to get into a consistent and regular routine.
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You have more time- even if you are still working the 9-5 you are saving time because on zero commute time, so you can use that time to be productive, exercise, take time cooking your meals or go for a walk.
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You have no social commitments about from maybe jumping on the house party app, but usually when I coach people they can find the weekends the hardest with the temptations well, not any more- I say make the most of it.
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It's a lot easier to plan and execute your food. You will be working right next to the kitchen (maybe a bad thing?) But you then have time to eat real food for every meal and can have the facilities to heat it up, add more salad or whatever you need to do. -
You are also more likely to want to do all of this stuff, as your only other options are to work or not to work, so let's add in a third, work on yourself, for mental happiness and physical health.
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Now I get that working out from home and not knowing how all of this fits together might be a minor issue for you so I'm here to help you out. You have two options:
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1. Go to the link in my bio and download the free meal pla!
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2. Apply to try out my new "Pandemic Proof Program" created for busy professionals working from home that need some structure and accountability without the added frustration. Link in bio
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Up to you!
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31/01/2021

HUNGER PAINS ON A WEIGHT LOSS PHASE? Adapted from .spectrumfit 💪🏼

What do you think to these tips👇🏼👇🏼👇🏼

The truth is, losing weight can leave you hungry at times.

How many times have you tried to lose weight and caved in due to the cravings??

It happens all the time. I mean heck I’m going through it too.

It’s very common. But if you don’t have strategies and tactics in place to keep you feeling satiated you are always going to give up.

You are always going to fail

You are always gonna give in to your cravings.

So here are some simple ways to deal with.

1. Water - drink 500m with every meal. Even more if you can. Water will help you stay full during a weight loss phase

2. Sparkling water/low calorie soda - although not the healthiest stuff to drink. It does keep you a bit more full than just water. Forms it’s very effective to provide some sweetness without all the calories

3. Veggies- they are low calorie, nutrient dense. You can have 300 grams of veggies and barely hit 100 calories. So much VOLUME

4. Eating whole foods is 🔑 those rubbish quick releasing sugars wont fill you up! All
They will do is increase the craving for next time.

5. Morning fast - fasting in the morning gives you some spare calories to play with for the rest of the day. It’s not for everybody but it does work

6. Coffee/Tea - caffeine can help you metabolism, and also energy levels. Hot drinks are a great way to keep your stomach full

So tell me, do you wanna fail at another diet? Fail at another attempt at getting in the shape you desire?

You can overcome it. With a little bit of understanding of how to keep yourself full. You’ll find you weight loss journey a lot easier to deal with.

Those hunger pains won’t be SCREAMING at you anymore and you won’t cave in to them.

The reality is you are EATING less than you were before, it’s gonna take time for your appetite to regulate itself. Hunger is normal.

There is an element of will and control, but you can’t rely on WILL alone.

So put yourself in the best position to avoid having to rely on WILL, use STRATEGY.

30/01/2021

🤪☕ SHOULD YOU DRINK COFFEE? By ☕🤪

Do you drink it?

I say YES! , but there are also some things to be weary of..

Let's start with the positives...

✔️ It gives you energy! Caffeine was actually banned in the olympics for a bit because of its performance enhancing qualities.

✔️ These include, numbness of pain receptors (so you can push yourself harder) and mental focus.

✔️ It's also suggested that when exercising under the influence of coffee that you use more fat as a fuel source (this will of course depend on the type of exercise you are doing)

✔️ If you are doing the fasting thing or trying not to snack, then there is also appetite suppressing abilities of caffeine so having a cuppa between meals might help you eat less food.

And the not so positives..

❌ It's a diuretic, which means it will make you go toilet more and dehydrate you

- so make sure you drink plenty of water throughout the day.

❌ One of the more surprising ones; try not to mix it with food or other healthy juices. Caffeine slows down digestion as it tells the body to divert blood flow away from the G.I tract - this will also slow down absorbsion of nutrients, resulting in a bloated unhealthy you.

- ❌ Don't have it before bed - as it will keep you buzzing for a while (usually 5 hours before it wears off)

❌ "Can I have a double triple sweetener choccoa matcha latte with extra coconut cream?" NO! This is full of extra crap and calories you don't need - try have it black , with a bit of non diary milk. - ❌ Coffee is a stimulate not to be confused with actual energy so don't think it can replace an actual energy dense meal that will keep you going through the day.

The verdict?

☕🤪I love the stuff - and when following the basic guideline above, I think the pro's outweigh the cons. ☕🤪

What do you think?

29/01/2021

Client weightloss repost 🤯🤯🤯

Read below for what we did 👇🏼👇🏼

So pleased for my client here who finished with me recently!

Unfortunately, she didn't want me using her transformation pictures but they were super impressive!

How exactly did she manage to lose 22LBS?

Firstly, we got on a call and discussed what problems she was having and where she wanted to be!

We put a plan in place focussed around 4 key things. Nutrition, Exercise, Accountability and Education

Nutrition.

She told me she wanted to eat plant-based but was unsure how to get the right macros and micros her body needed whilst being in a CALORIE DEFICIT.

We included all the foods she loved and changed the plan up weekly so she never got bored with what she was eating.

Exercise.

She was already fairly active but her exercise involved a lot of cardio activities such as Steps classes. We kept those in her schedule as she really enjoyed them but also introduced mroe resistance training.

The resistance training is so important as when we lose weight we want to get a nice shape rather than just a smaller version of yourself!

Education

Through out the whole process she was constantly asking me questions about what she was eating and why she was eating these
things.

She was desperate to understand how to build meals herself so she could continue her journey after we had finished.

As we got further into the later stages of the plan she wanted to see whether she could make her own meals and still lose weight.

She SMASHED it.

Education is such a vital part of any good plan!!

Accountability.

The best part in my opinion of working with me or any other GOOD online coach is the accountability.

I keep you on track with your goals via lots of different things.

24/7 access to me by phone
Weekly accountability calls where we discuss everything
Tiered structure via personal app so I can monitor your workouts ect!

All of these methods ensure you have everything in place to succeed in your weight loss journey.

Simply put - I gave her all the tools to reach her goals. All you need to do is work hard and put in the effort in.

28/01/2021

Plant-based breakfasts by 🌱💚

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With so many great plant-based breakfast options these days it’s so difficult to choose what to eat 😍

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Most mornings I go for oatmeal as there is so much variety with that!

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In my opinion, breakfast is the perfect meal to try out when you’re looking at transitioning to a plant-based diet. Purely because there are soo many super simple and delicious options!

What’s your go to plant-based breakfast? Let me know in the comment section 👇🏼👇🏼👇🏼
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26/01/2021

Here’s a common problem I come across when I speak with people starting their weightloss journeys!
⠀
When they start their journeys, they go in with the wrong mindset
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They are fuelled and motivated with self-hate & disgust. 😔
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They feel ashamed for being overweight and think," if They can just lose some weight, THEN They can finally love themselves and be happy."
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And SOMETIMES that hate fuelled motivation works..

However, if you want weight loss to be sustainable and enjoyable, your MINDSET needs to change 🧠
⠀
~

Ask yourself this
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Do you want to lose weight because you feel it'll finally make you happy or complete? Are you hoping it'll be the thing that finally allows you to start loving yourself?
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If so, things need to change TODAY.
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Because there's no amount of weight lost, inches dropped, or muscle definition that'll magically make you happy...
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Happiness comes from choosing to do things that you know are making you better inside and out.
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It's choosing to eat nutritious foods when it would be easier to order take out.
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It's choosing to work out when sitting on the sofa sounds more "ideal."
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It's choosing to do the hard stuff that you know for a fact will make you happier, healthier, and more confident.
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BOTTOM LINE ✅:
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Your motivation to lose weight shouldn't come from hate…
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It should come from something much deeper, everyones reasoning is different but you need to find out what it is!

I as an online coach can only help so much, BUT we can talk it out and find out what really is your motivation!

~

Free Meal Plan in my bio!
~

Mitch x

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25/01/2021

Let’s talk Recovery 🧘‍♂️

Recovery is such a massive part of any fitness regime.

If you don’t recover properly then your output won’t be as good as it could be!

The whole purpose of recovery in exercise is to allow your muscles to repair themselves so they grow back stronger 💪🏼

The image shows 5 things you can do to help with recovery!

1- drinking water!
2- sleeping enough!
3- eating lots of whole nutritious foods!
4- stretching!
5- gentle movement and mobility!

If you can do all of these you’ll recover faster and more efficiently so your next workout will feel a breeze ✌🏽

What do you do for recovery? Let me know below 👇🏼👇🏼👇🏼

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24/01/2021

Are you addicted to sugar? 🍩🍭🎂

Sugar is sneaky! 😩

Having a little sugar here and there isn’t a big problem if you’re active and consume it in moderation

But today, in tandem with soaring rates of obesity and type 2 diabetes, the food supply has become filled in added sugar!

Sugar goes by many names... sucrose, high fructose corn syrup, cane sugar, to name a few. 🥵

This is bad for a number of reasons but primarily, because most of us consume too many calories as it is!

There’s absolutely no reason we should be adding empty calories from added sugar to our diets!.

Your average person now consumes 66 lbs of added sugar per year!!🥸

That’s a lot and it’s partly due to the fact that it’s now hidden everywhere.

What makes it even worse is that sugary foods are ALWAYS super palatable and moreish😰

What’s the best way you’ve found to cut down on your sugar intake?

Mine has to be having a plan and sticking to it ✅

Let me know down below 👇🏼👇🏼👇🏼

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23/01/2021

Repost 🔥
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Had this conversation with a client recently!

Make sure that you have realistic expectations. Fluctuations are normal! ⠀

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😭It can be the worst feeling in the world to step on the scale and not see the the number that you are hoping for

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😣 Difficult conversations for a coach occur after someone has been demoralized by the scale.⠀

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Don't let the scale win! Negativity from the scale has a way of festering and growing. It impacts your workouts. It impacts your food choices.⠀

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🤓But fear not! There are a lot of reasons that the numbers might fluctuate. Just because your weight is a few pounds more than usual, it doesn’t mean that you have gained fat

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🤯This is one of the main reasons that I highly recommend NOT weighing yourself ever single day.⠀

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👍🏻Weighing yourself once a week is plenty and will more accurately record your journey.⠀

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💪🏻Spend your time focusing on your daily process and NOT your daily results.⠀

The Bottom Line ✅: don't let your daily and weekly fluctuations in body weight discourage you. It's totally normal, and it does NOT reflect your fat loss progress.⠀

~

Focus on fat loss by monitoring measurements, weight averages, and progress pictures.⠀ ⠀
❤️Work Hard, Stay Patient and just keep going!⠀
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Link in the bio for coaching!

⠀ ⁣⁣⁣⁣⁣⁣

23/01/2021

Guys, you don’t need to obsess over the calories you consume to lose weight ❗️.

What you do need to do though is eat a more consistent, healthier diet involving more whole foods.

Of course, if you track and weigh everything you’ll get better/faster results, but if you’re looking to start your journey and start making progress this isn’t ‘necessary’

Work on making smarter decisions, eating more whole foods and exercising better.

Move more, it’s simple really!

It’s even more simple when you have a plan done for you, all the hardwork done.

All you need to do is show up 🤝

Stay patient and The results will come 💯💚✅.

~

⁣if you need help getting started, dm me and let’s see if I can help!⁣⁣⁣⁣⁣
*y

22/01/2021

Anyone else struggle to drink water?

Don’t worry, you’re not alone! Drinking water can feel like a chore 😴

I promise you however, if you can get into a habit of drinking more water, you’ll reap the benefits!

Here are a few tips on how I remember to drink water!

Firstly, as soon as I wake up I drink a glass of water, this starts my day off well and get’s me switched on to the task - good habits 😴.

Secondly, I drink a glass of water before every meal! Not only does this make me feel more full but it’s an easy way to bump up my water intake! 💦.

Thirdly, I always carry a bottle of water around with me! This just acts as a reminder I need to drink more - if it’s there, I wont forget about it!.

Finally, I eat a lot of fruits that are high in water such as watermelon and honeydew melon! 🥝🍉.

Water has so many benefits you’ll be crazy not to try your hardest to drink more!

5 Benefits of drinking water 💧

1. Water increases enery and relives fatigue!

2. Water can help aid weight loss!

3. Drinking water helps make your skin look great!

4. Drinking water helps your kidneys function better! - your kidneys purify your blood and remove waste products, drinking more water simply makes the process more efficient!

5. Drinking water helps your bowels function better!

What are your top tips for drinking more water?

Let me know below 👇🏼👇🏼👇🏼⁣⁣⁣⁣⁣

21/01/2021

FITNESS TRUTHS YOU NEED TO KNOW ✅

There’s no quick fix.

Sorry to break it to you, but those magic fat loss pills you’re about to buy don’t work. Those supplements the Z listers are promoting, don’t work 😐

They may say they have the "fix" for quick results, but they're just tricking you into making some £££

Change takes time - Please Understand this.

Learning to maintain it takes even longer.

But trust me...

You have plenty of time to make it happen. 💪

~

People will make comments about your journey.

As you make fitness a priority in your life, there will be people who don't get it.

They'll say you're "too obsessed" or that you're "no fun" because you won't follow along with their unhealthy habits 🍺🎂

Realize that what these people say has nothing to do with you and everything to do with them.

The people who really care about you will support you every step of the way.

They make even ask for your help.

Finally, you’re going to make mistakes.

I don't know how to say it any other way...

YOU. ARE. GOING. TO. MAKE. MISTAKES.

So you have two choices:

a) You can let every mistake you make affect you and bring you down.

or...

b) You can acknowledge your mistakes and use them to learn, grow, and become even better.

~

If you’re ready to make a change to your life and develop a positive relationship with exercise and nutrition then drop me a dm!

Or even better, book a call with me. Link in my bio!

Mitchell - The Plant-Based Coach

02/02/2021

31/01/2021

30/01/2021

29/01/2021

28/01/2021

26/01/2021

25/01/2021

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21/01/2021

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