Dennis | Online Fitness Coach@mazerfitness

💪Keeping This Fitness Thing SIMPLE
👊 I WILL help you transform your body!
💻 𝗛𝗼𝘄 𝗰𝗮𝗻 𝗜 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂? 𝗖𝗵𝗲𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗯𝗲𝗹𝗼𝘄

bit.ly/MazerFitness_

1,505 posts 125,452 followers 114 following

Dennis | Online Fitness Coach

💥HIGH PROTEIN BREAKFAST IDEAS💥
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As you probably already know I’m not a big fan of telling you exactly what to. That’s something I want you to figure out yourself. Because I don’t know what you like to eat and I don’t want to tell you exactly what to eat. I can give you ideas, but it’s up to you to really figure out what you like and don’t like.
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These ideas are very easily customizable towards your daily calorie and macronutrient needs. Need more carbs? Eat more carbs!! Need more protein? Eat more protein!! Like having more fats in your breakfast? Add a fat source!! Don’t overcomplicate this stuff!
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Make these meal ideas fit in your daily needs and bon appetit!!
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Oh and also, you don't need to eat breakfast if you don't want to. Intermittent fasting is a GREAT way to make fat loss and sticking to your deficit a lot easier!!! Make sure to check out my recent post on IF too ✌
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❤Much love, talk soon, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel your best ever, check the link in my bio and let's make it happen!
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#fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol


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Dennis | Online Fitness Coach

👇🏼Fat Loss vs Weight Loss👇🏼
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My buddy @kyle.coughlan with an absolutely crucial concept here. Understanding scale weight fluctuations is so important in this whole fitness thing!
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Here's what Kyle wrote 👇🏼👇🏼
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The drawings in the diagram were drawn by my very talented brother @emmettcoughlan and was inspired by one of my favourite fitness pages @pheasyque
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Do you ever feel like you’re doing everything right but the scale is not moving or has even gone up? 😕
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Yes I’ve been there and have been very frustrated when this happens. However, once you look at the science behind it and realised that it’s a very normal thing to occur, then you’ll be less stressed when this happens.
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Your weight will fluctuate everyday and may even on an hourly basis. This is why I encourage people to weigh themselves every morning and then take an average measurement at the end of the week.
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When your fat cells lose fat, it will then begin to maintain it’s size by filling up with water.
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This can happen over a day or even a few days. So not seeing the scale move everyday is totally normal.
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You can be losing fat even though your weight is staying the same.
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Once water is released from the cells, your weight will go down.
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Weightloss will come in waves, so be patient and stay consistent.
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers


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Dennis | Online Fitness Coach

Not all smoothies are created equal. And you should really pay attention to what you're putting in your smoothies 😉
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When trying to lose fat, you obviously have less calories to play with than when building muscle. Taking that into account, you want to make sure that protein is as high as possible and tag along carbs and fats as low as possible. The recipe in this graph is just an example of what that would look like!
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When building muscle, smoothies can be a total game changer. Eating 3000, 3500 sometimes even 4000+ calories every single day is no joke and when trying to get all of that in through whole foods is in most cases a tough mission. Smoothies can be very calorie dense solution when you need a lot of calories. Orange juice as your liquid base can be a good and easy carb source. Adding olive oil to a shake can be another calorie 'hack' this will literally change nothing taste & texture wise but can add a lot of calories and make your life of eating 4k calories a little easier!
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Again, not all smoothies are created equal and you should know what you need to hit your goals.😉
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Hope this helps!
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♥️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel your best ever, check the link in my bio and let's make it happen! .
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers


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Dennis | Online Fitness Coach

I felt like this just had to be said.
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I see so many people trying to start a fat loss or even muscle gain transformation as if it’s something easy that can be done as a secondary or even tertiary task in life.
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The honest, not so marketable truth about creating a body transformation and actually sustaining it, is the fact that when you start it, it’s going to be one of the main tasks that you’ll be doing in life at that specific moment. I know, it’s probably not what you want to hear and you wish it would be easier.
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It takes a lot of persistency, consistency and self accountability to actually pull it off on your own and for some of you, you might not be able to do it alone. You might need some outside help. BUT HEY, that’s good! There are dozens of good trainers and coaches out there that would gladly help you achieve your goal by establishing a solid plan, guiding you through the journey and setting you up with the skills and knowledge you need! If you need any help feel free to check the link in my bio, I do actually have some open coaching spots.
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Anyways, it’s possible. Always keep that in mind. Whether you have 10 lbs to lose or 100 lbs. Whether you first want to lose fat some fat and then transition into a building phase. Or your goal is to build that butt of yours. Everything is possible!
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A solid plan, with enough effort along with time will lead to success. Unfortunately most of us underestimate the amount of effort and time necessary to actually pull it off.
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Again, a plan combined with enough effort along with time will lead to success!
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Go get what is yours!!
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♥️ Much love, Dennis.
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio!
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers


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Dennis | Online Fitness Coach

💥SUSHI FOR YOUR GOALS💥
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🐣Okay, first off, before we dive into this post. I want to fully disclose that I’m by NO means a sushi expert, for real, I’ve only had sushi ONCE in my lifetime, but I’ve been getting a lot of questions about this topic so I figured I’d throw something together! So if the pictures don’t correspond with the name underneath it.. I’m SORRY!!! Haha!🙈🙈🙈
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😋Alright, when it comes to sushi there are HUGE differences in the amount of calories that are in different pieces, knowing what you can eat if VERY handy when you’re really trying to lose fat or gain muscle! So make sure to save this post using the bookmark button on the bottom right of this post and pull it up the next time you’re at a sushi restaurant.
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Oh, and by the way, if you like sushi, hit me with a comment along the lines of “I LOVE SUSHI!!!”
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Of course there are a lot more kinds of sushi and I couldn’t capture everything in one graphic so if you’d like me to create another one like this, let me know in the comments too! :)
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❤️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio!
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers


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Dennis | Online Fitness Coach

Something that lots and lots of people underestimate is the importance of food choices when it comes to hunger. Yes, calories are king and macros come second. But if those calories and macros come from foods with little to no nutritional value, you're not going to control your hunger.
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These 9 foods will definitely help you control your hunger. Black coffee and espresso because caffeine has an appetite suppressing working. Broccoli and oatmeal because they're high in fibre. Protein powder, Greek yogurt and tuna because they're high in protein and these will definitely fill you up!
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I hope this was helpful and of course as per usual if you have any questions just let me know in the comments and I will get back to you :)
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❤️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness .
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight


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Dennis | Online Fitness Coach

💥SLEEP LIKE A BABY💥
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Sleep, it’s something we do every single day. Yet, most of the human beings on earth don’t know to properly do it. Why? Because nobody ever taught you how to do it!
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To get the most out of your 7-8-9 hours (that’s how much you should be getting) you want to setting yourself up for a solid night’s of sleep DURING THE DAY!!! Sounds weird right? But it’s true!
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No caffeine after 3-4 PM, you don’t want to have caffeine in your system when you go to sleep. That’ll impair sleep quality. Just as having a lot of food to digest. Don’t eat a big meal 2-3 hours before bed.
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Don’t drink late either, this might wake you up because you have to pee. And TRY to not have to train late at night. Training late at night will impair sleep quality.
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Plan your next day so you know exactly what you’ll be doing and you don’t hit your bed thinking about a gazillion things. This one is HUGE.
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Keep your room cold. This will help you. You’ll thank me later. Block out screens (or use f.lux) to block out blue light, this will mess with your biological clock. Blacking out your room will massively help you.
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And lastly, studies have shown that ALL human beings have the best sleep between 10pm and 2pm. So, get your sleep during money time. 10pm to 5-6 am.
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If you can use all of these guidelines, and set your life up in such a way that you can hit all of these marks, you’ll sleep quality will MASSIVELY improve, which will improve your energy, which will improve your life and this will turn into a vicious cycle of success.
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Win your sleep, win your life.
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❤️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight


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Dennis | Online Fitness Coach

💥HOW TO CRUSH YOUR WORKOUTS💥
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Are you sometimes struggling to crush your workouts? Half way through your workout and you're dragging, figuring out what next exercise to do...
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Here are 6 KEY things for you to do to actually start to crush your workouts.
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Especially knowing what to do and being prepared are critical things to keep in mind!
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Hope this was helpful, if you have any questions, feel free to drop a comment down below! -
♥️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness .
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers


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Dennis | Online Fitness Coach

Can we please stop overcomplicating this fitness thing and actually educate people on how things should be done?
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Everything in this whole fitness thing comes down to these 6 habits. All the low carb or keto or paleo or whatever you want to do is just an overcomplicated way of doing it...
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Apply these 6 habits in your life and you will start to look and feel like better. Seriously.
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I hope this was helpful and of course if you have any questions just comment down below :)
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❤️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness .
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#fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol #calorieburn #countingcalories #caloriecounting #fatlossfood


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Dennis | Online Fitness Coach

💥WHY YOU GAINED WEIGHT OVERNIGHT💥
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🙈🙈A lot of people seen to freak out when their weight on the scale suddenly jumped up 2-3 lbs overnight. But what most people actually don’t know is what is happening in the body and why the weight fluctuates on a daily basis.
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👇Let’s dive a little deeper into it, why does the scale fluctuate on a daily basis?!
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First, you might’ve weighed in earlier than usual. When you weigh in earlier than usual, there might still be some food left in your stomach, don’t worry. It’s food. It’s not bodyfat. Okay? Good!
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Water retention is a big one, eating more sodium and or more carbs in a day that usual will cause your body to hold on to water and even having a very good workout the day before can cause your body to hold onto water!! But heck, who cares about water weight? I certainly don’t and you shouldn’t too!!!!
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You ate later at night than usual. This means you’re getting a distorted view on the scale the next morning because there’s still food in your stomach. You shouldn’t care about that because it’s food. It’s not bodyfat.
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You might need to take a poopoo. Go take a shit and step on the scale again. Boom 1-2-3 lbs lost. Nobody cares about that weight.
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Main take-away of this post: The scale is a good progress measurement tool, if you know how to use it. Unfortunately most people don’t know how to use it. You now know.
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♥️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness
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#fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol #calorieburn #countingcalories


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Dennis | Online Fitness Coach

🔥16 LOW CALORIE FRUITS🔥
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❗Portion sizes are per 100 grams of given fruit❗
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😅Alright, let’s first start off this post with one thing. I’ve been getting a lot of questions from people that have heard that “fruit is bad for you”. If anyone ever says fruit is bad for you, RUN. As fast and as far away as you can. Seriously.🙄
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Can we clear this out for once and for all?! SUGAR WILL NOT MAKE YOU FAT. The only thing that will make you fat is calories. Eat more calories than you need over time → gain fat
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So now this is out the way, now we can dive into real content of this post! Here are 16 low calorie fruits that will never mess up your fat loss or muscle gain!
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Portion size is PER 100 GRAMS, not per piece of fruit. Just to be clear here.
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Remember my friends, anyone who tells you fruit or sugar will make you fat, RUN!!!
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❤️Much love, talk soon, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting


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Dennis | Online Fitness Coach

💥HOW TO BE HEALTHY💥
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I've been getting a lot of questions lately about, how to live a healthy lifestyle, now of course there are thousands of different opinions on this, so let me add mine to them 💪😋👌
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First things first, you have to keep your calories and proteins in check, I'm not saying track every single thing, keep them in check!
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🏋️Strength train a few times a week, consistency over intensity, don't forget that.
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🥗Eat mostly whole foods, but be flexible with your diet, wanna eat pizza? Make it fit and you're good :)
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💧Drink water!! Self explanatory.
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📚Strengthen your mind!!! This is HUGE reading and listening to successful people is HUGE. Give it a shot. You can thank me later :) -
😴Get enough sleep!! Self explanatory again.
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😆Have fun in life and work!!! Lots of people work in a dead end job and this causes more problems in life.. make sure you're not in a dead end job!!
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Stay active my friends!!! Walk, jump, hike, run, move in a way that you enjoy! -
💪And lastly, make all of this part of your life, construct your lifestyle brick by brick so all of these 9 points are accounted for and you will live a very healthy life my friends!
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📥I hope this was helpful! If you need me, hit me up on the DM!!
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❤️Much love, Dennis
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P. S. I do have a few open coaching slots and I'd love to help you crush your fitness goals! If you're ready to look and feel better, check the link in my bio 👉 @mazerfitness
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting


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