Farrar Fitness - Tyler Farrar

Look at this perfect dime piece

“I just never knew I could look that slim while still eating what I like.”

Not a single calorie was tracked during her transformation.

In the last 9 months, Anna has developed habits and skills that she can use to never feel the need to restrict or “diet” again. It’s all about the long game.

Proud of you Anna 👏

If you want to learn about the long game and are tired of “dieting”, leave a comment or send me a DM!

👉LINK IN BIO

The Leaner Living Lab is here!! -The Six Month Eating Skills Academy designed to help you stop dieting and start making progress.

🤩 Welcome to a stronger, healthier, leaner YOU!

🍲 This is NOT a diet, quick fix or feel hangry, deprived and miserable type of situation.

👉This IS a program made for those wanting serious change beginning with realistic action steps you can take right now.

The Leaner Living Lab Eating Skills academy removes the scary thoughts of counting macros and tracking every detail of what you eat and instead provides:

✅ Eating skills for YOU! With action steps you can take every single week to develop all the tools to create long term change.

✅Weekly Accountability! Be part of a community where you motivated + inspired to do your best constantly progress.

✅No More Guessing! Work with the best nutrition coach in your area to know exactly what to do when it comes to healthy eating. Never feel lost, intimidated or frustrated again.

✅Real Results! Live beyond a six week program and instead find change that will continue far into the future.

The Leaner Living Lab 6 Month Eating Skills Academy is an opportunity for you to truly master your approach to nutrition while creating skills that can lead to big time change.

Click the link in my bio for more information or to claim ONE OF TEN SPOTS AVAILABLE FOR 30% off.

Why habits over diets?⁣
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We have all heard, “give a person a fish and you feed them for a day; teach them to fish and you feed them for a lifetime”. ⁣
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This is my approach to nutrition. My goal is help you build lifelong sustainable habits that’ll support your goals for a lifetime without having you feeling restricted or tied to the “perfect” meal plan. ⁣
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Diets CAN totally work, but how realistic is keeping the SAME diet EVERY day for 10 years straight? If you think you can do it, go for it! BUT, we’re all human. For most of us, building lifelong healthy eating habits will be a more sustainable option in the long run.⁣
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I’m launching a free 14-day fitness challenge on Monday August 17th, shoot me a DM if you want to hop on board!

𝐈’𝐦 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝟏𝟓-𝟐𝟎 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐛𝐚𝐜𝐤 𝐭𝐡𝐞𝐢𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐧𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐠𝐨𝐚𝐥𝐬 🗣

𝗪𝐡𝐨 𝐢𝐬 𝐭𝐡𝐢𝐬 𝐟𝐨𝐫? This is for those feeling stuck, those feeling confused by all the health and fitness available online, or those looking for coaching and accountability.

✅𝗪𝐨𝐫𝐤𝐨𝐮𝐭𝐬: You’ll receive your own workout programming no matter your current gym or at home equipment situation. Provided via Truecoach.

✅𝐇𝐚𝐛𝐢𝐭 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠: You’ll also be assigned 3-4 “healthy” habits to complete over the next 14 days to match your fitness goals.

✅𝗪𝐞𝐞𝐤𝐥𝐲 𝐂𝐡𝐞𝐜𝐤-𝐢𝐧𝐬: We will have a biweekly check-in to be sure you’re staying committed to your goals and tasks.

✅𝐅𝐚𝐜𝐞𝐛𝐨𝐨𝐤 𝐆𝐫𝐨𝐮𝐩: Access to a community of others, similar to yourself, looking to improve their health and fitness.

✅𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠: 24/7 text and email support from me.

𝐒𝐡𝐨𝐨𝐭 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫 𝐥𝐞𝐚𝐯𝐞 𝐚 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐚𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧!

Acadia National Park 🌲🌊 @ Acadia National Park

𝟏. 𝐒𝐥𝐞𝐞𝐩

We’ve all been told sleep is important blah blah blah, but have you taken the time to research and really consider how important it is? I recommend the book “𝘞𝘩𝘺 𝘞𝘦 𝘚𝘭𝘦𝘦𝘱” 𝘣𝘺 𝘔𝘢𝘵𝘵𝘩𝘦𝘸 𝘞𝘢𝘭𝘬𝘦𝘳 if you’d like to dig a bit deeper.

Action Step: Check this book out. Secondly, monitor how much sleep you’re getting for the next 2 weeks and reevaluate from there.

𝟐. 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲

This is all dependent on your goals but one thing I see many people lacking when it comes to change, is intensity within their workouts. I’m not saying every time you leave the gym you should be crushed. I’m saying, learn how to “push” and know when to “push” in your workouts and programming. If your goal at the gym is to just move a bit more and feel better, great! If your goal is to put on muscle or lose bodyfat, some days may need to be just a bit harder than others.

𝟑. 𝐏𝐨𝐨𝐫 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐢𝐧𝐠

Has your friend, let’s call her “Susan”, ever told you about how she got in the best shape of her life following this 10 minute a day soul crushing workout protocol?

Awesome. Way to go Susan!

BUT, most likely, coupled along with the workouts, there are a couple other factors that got Susan into better shape. Maybe she tweaked her diet a bit, maybe the extra 10 minutes a day of movement is all SHE needed to create a small change, maybe her sleep improved, maybe her stress was lower than normal at this time, who knows???

Programming isn’t a one size fits all approach and many things in your training and lifestyle habits need to coexist to create the self you want to become.

𝟓 𝐭𝐡𝐢𝐧𝐠𝐬 𝐈 𝗪𝐢𝐬𝐡 𝐈 𝐇𝐚𝐝 𝐊𝐧𝐨𝐰𝐧 𝗪𝐡𝐞𝐧 𝐈 𝐒𝐭𝐚𝐫𝐭𝐞𝐝 𝐌𝐲 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲

𝐅𝐢𝐧𝐝 𝐚 𝐦𝐞𝐧𝐭𝐨𝐫. Find a person or friend that can set you on the “right” path early.

𝐁𝐞𝐜𝐨𝐦𝐞 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫 𝐦𝐨𝐯𝐞𝐫. Learn to squat, hinge, push and pull "optimally" before you start aimlessly pulling weight off the floor.

𝐄𝐚𝐭 𝐭𝐨 𝐦𝐚𝐭𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬. Examples to help you get started: Prioritize a protein source with each meal. Start by eating 3-5 servings of fruits and veggies each day. Drink half your body weight in ounces of water. Most importantly, if you want to lose weight, we have to be at an energy deficit. If we want to gain weight, we have to be in a surplus.

𝐂𝐫𝐞𝐚𝐭𝐞 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐧𝐝 𝐜𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐨𝐧. For accountability, find a training partner or a trainer. Or, there are a number of apps that will gladly take your money if you don’t follow through with what you say you’ll do. For competition, find a community or sign up for an event. Over the last few years of personal training, I’ve found when people sign up for an event, whether it be a Powerlifting, Spartan or a 10k, their motivation and training intensities always increase.

𝐃𝐨𝐧’𝐭 𝐰𝐚𝐬𝐭𝐞 𝐲𝐨𝐮𝐫 𝐦𝐨𝐧𝐞𝐲 𝐨𝐧 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐁𝐒 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐦𝐚𝐫𝐤𝐞𝐭𝐢𝐧𝐠 𝐟𝐚𝐥𝐬𝐞 𝐩𝐫𝐨𝐦𝐢𝐬𝐞𝐬. I’m not saying supplements are bad, but what I am saying is that you don’t need a pre-workout drink with a mega-dose of caffeine and beta-alanine that tastes like a fruit roll-up to make progress.

𝐌𝐚𝐤𝐞 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝟏𝟓-𝟐𝟎 𝐦𝐢𝐧𝐮𝐭𝐞 𝐚𝐭 𝐡𝐨𝐦𝐞 𝐧𝐨 𝐁𝐒 𝐛𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐨𝐫𝐤𝐨𝐮𝐭!

𝘚𝘦𝘵 𝘢𝘯 𝘪𝘯𝘵𝘦𝘳𝘷𝘢𝘭 𝘵𝘪𝘮𝘦𝘳 𝘧𝘰𝘳 𝟹𝟶𝘴/𝟹𝟶𝘴 𝘰𝘳 𝟹𝟶𝘴/𝟼𝟶𝘴 𝘢𝘯𝘥 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦 𝟹 𝘳𝘰𝘶𝘯𝘥𝘴.🔥

𝐂𝐡𝐨𝐨𝐬𝐞 𝐨𝐧𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐟𝐫𝐨𝐦 𝐞𝐚𝐜𝐡 𝐛𝐨𝐱 𝐛𝐮𝐭 𝐟𝐞𝐞𝐥 𝐟𝐫𝐞𝐞 𝐭𝐨 𝐚𝐝𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐜𝐜𝐞𝐬𝐬.

𝘍𝘦𝘦𝘭 𝘧𝘳𝘦𝘦 𝘵𝘰 𝘴𝘩𝘰𝘰𝘵 𝘮𝘦 𝘢 𝘋𝘔 𝘪𝘧 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘩𝘦𝘭𝘱 𝘸𝘪𝘵𝘩 𝘢𝘯𝘺 𝘰𝘧 𝘵𝘩𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴!

𝐈'𝐦 𝐜𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐭𝐚𝐤𝐢𝐧𝐠 𝐨𝐧𝐥𝐢𝐧𝐞 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚𝐭 𝐡𝐨𝐦𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 𝐰𝐢𝐭𝐡 𝐥𝐢𝐦𝐢𝐭𝐞𝐝 𝐞𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐚𝐧𝐝/𝐨𝐫 𝐛𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭.

𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐭𝐮𝐜𝐤 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲?⁣
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𝘛𝘢𝘬𝘦 𝘢 𝘭𝘰𝘰𝘬 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘴𝘵𝘦𝘱 𝘤𝘰𝘶𝘯𝘵!⁣
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Reality is, most of us live sedentary lifestyles. 𝘕𝘰, 𝘺𝘰𝘶𝘳 𝟹 𝘩𝘰𝘶𝘳𝘴 𝘢 𝘸𝘦𝘦𝘬 𝘰𝘧 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝘥𝘰𝘦𝘴𝘯’𝘵 𝘰𝘧𝘧𝘴𝘦𝘵 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝟷𝟼𝟻 𝘩𝘰𝘶𝘳𝘴 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬.⁣
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I 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 you to wear a 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐭𝐫𝐚𝐜𝐤𝐞𝐫 and find your daily step count estimate and if your goal is fat loss, up your daily number by 𝟸𝟶𝟶𝟶-𝟻𝟶𝟶𝟶 𝘴𝘵𝘦𝘱𝘴 𝘢 𝘥𝘢𝘺.⁣
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Also, you don’t “𝘯𝘦𝘦𝘥” 10,000 steps a day; awesome job if you are already there. But, if you’re currently at 3,000 a day, start by adding 2,000 more steps a day. ⁣
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𝐌𝐢𝐜𝐫𝐨 𝐯𝐢𝐜𝐭𝐨𝐫𝐢𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝗪𝐈𝐍!