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Noah DiCenso - Online Fitness Coach

@noahdicenso

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💪🏽 Helping men 40+ lose fat, gain muscle, and rebuild confidence
🔥DM “change” to get started
👇🏼Apply to work with me

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Tamecca lost over 50 pounds.

Before working with Tamecca, she was struggling with consistency, accountability and structure. During our time working together, she has been able to change her relationship with food and show up for herself consistently.

Now, she eats better and trains better. I’m really proud of all of her progress and she is a great example of what you can achieve when invest in yourself and trust the process.

If you want results like Tamecca, comment or DM the word “REBUILD”

@t.marie49

#fitover40coach #over40 #over50 #weightloss taken in Virginia Beach, Virginia by @noahdicenso

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3 months ago

When I first met Tom, he was already pretty fit. He was already eating “clean.” The problem wasn’t his discipline. The problem was that he needed the right structure to work toward the body he wanted. His workouts included excessive cardio that were not optimizing his fat burning or muscle development.

He was somewhere in the middle with just enough strength training to maintain muscle, but not enough to grow more muscle. He was doing enough cardio to feel fit but not lose the body fat he wanted to get rid of.

After a few changes to his nutrition, like tracking his intake and increasing his protein, his body started to change. Then he increased his strength training and that’s when the gains took off.

Next steps: build on this amazing foundation and add more lean muscle mass.

Amazing work @tap_stallion

To get results like Tom, comment or DM “REBUILD”

#bodytransformation #fitness #over40 #fatloss by @noahdicenso

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5 months ago

From the man I used to be, to the man I choose to be.

In my 30s, successful career, but quietly losing myself. Life kept moving, and I kept showing up for everything and everyone, except myself. Before I knew it, the dad bod had taken over.

From the outside, everything looked fine. But I knew I wasn’t who I wanted to be. This was the routine. Work. Responsibilities. Disconnect. Even though life was good, I wasn’t taking care of the guy living it. So I decided to invest in my health. And get my family involved. That’s when everything changed.

The results followed the work… I started showing up differently. For myself and the people in my life. To build the best version of myself. So I could help others become the best version of themselves.

Come join me on this journey. Become part of the team and transform your life, too!

Comment or DM change if you’d like some help becoming the best version of yourself.

#over40
#over50
#dadbod
#selftransformation by @noahdicenso

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5 months ago

If you’re forty plus, you already know…

You need to be getting your steps in
You need to be getting enough protein.
You need to be hitting those strength training sessions.

If any of these apply to you and you’re struggling to make it work with your busy schedule, comment or DM “COACH” to get started on changing your life. by @noahdicenso

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8 hours ago

OpenFIT - Functional Interval Training, open to everyone.

Only two OpenFIT sessions left this season. Last planned date is October 28th. If you’ve been thinking about coming out, do it soon.

Wednesdays at 5:30pm on top of Mt. Trashmore. by @noahdicenso

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12 hours ago

Remove friction. Make room for success 🤝🏼

The easier you make it to execute your goals, the more likely you are to stay consistent.

Set yourself up for success by eliminating unnecessary obstacles, simplifying your routines, and making the right decisions easier to repeat.

Sometimes we have to take a step back to analyze what’s really capturing our efforts/energy and realign to better reach our goals. taken in Virginia Beach, Virginia by @noahdicenso

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13 hours ago

With just 11 weeks until the end of the year, let’s not wait to crush those body goals.

Let’s start getting those steps in. Let’s start prioritizing protein. Let’s start hitting those strength training sessions. That way when the new year rolls around, we’re ahead of the game.

Comment or DM “COACH” and I’ll show you exactly what a program looks like to hit your goals. by @noahdicenso

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a day ago

Burn more calories - lose more fat

Most people think the majority of their calorie burn comes from exercising.

Here’s the breakdown:

6% - Exercise Activity Thermogenesis - EAT. Comes from exercise

9% - Thermic Effect of Food - TEF. This comes from the food you eat. Since protein is the most metabolically expensive macronutrient that explains why prioritizing protein burns more calories while you’re digesting.

20% - Exercise Activity Thermogenesis - NEAT. This comes from regular daily activities like taking the stairs, walking the dog or cleaning the house.

20% - Basal Metabolic Rate or BMR. Comes from just existing.

All of these together make up your total daily energy expenditure or TDEE.

If you focus on the middle two tiers here, you can really optimize your calorie burn far beyond your daily workouts.

Save this post and follow me to lose the dad bod by @noahdicenso

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a day ago

Simplify fat-loss and fight the dadbod

Keep these five protein sources in rotation.
1. Chicken breast 25g protein /4oz
2. Lean ground chicken/beef/turkey 25g-28g protein /4oz
3. Non-fat Greek yogurt 24g protein /cup
4. Low-fat cottage cheese 28g protein /cup
5. Protein powder 25g-30g protein /scoop

Comment or DM “CHANGE” for help getting started by @noahdicenso

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2 days ago

YOU NEED A FLOOR 🫵🏼

In this clip from our podcast, my dad and I discuss setting a daily “floor”. The minimum things you commit to doing, even on your toughest days, to keep moving forward.

That floor will look different for everyone. The goal is to make it realistic, repeatable, and meaningful to your progress.

What’s one non-negotiable you hold yourself to each day? 👇🏼 taken in Virginia Beach, Virginia by @noahdicenso

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3 days ago

Don’t let the time change f*ck up your vitamin D.

As we approach the end of daylight saving time, it’s even more important to make sure you’re getting enough vitamin D. Ideally you want to do this by getting as much natural daylight as possible to boost your vitamin D levels. As an alternative, you can supplement with vitamin D3. Just make sure your taking it with dietary fat so it is absorbed properly.

Best strategies:
1) Morning sunlight to boost vitamin D and morning cortisol
2) Sunlight throughout the day when possible
3) Supplement with vitamin D3 + dietary fat as needed. by @noahdicenso

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3 days ago

Ditch the bagel for breakfast.

Instead, go for this Buffalo Breakfast Scramble. You’ll be glad you did.

Comment or DM “BREAKFAST” for a whole list of high-protein breakfast options.

Follow me to lose the dad bod, and comment or DM “COACH” if you need some help.

Buffalo Chicken Scramble
Calories: 390
Protein: 48g
Carbs: 13g
Fat: 10g
Fiber: 1g

Ingredients
1 cup egg whites
1 egg
1/2 cup shredded chicken
1/4 cup red onion
2 tbsp blue cheese
Garlic powder, onion powder, pepper, salt

Instructions
1. Sauté onion.
2. Add chicken, warm.
3. Add eggs and scramble.
4. Add seasoning and cheese.
5. Cook until cheese is melted. by @noahdicenso

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3 days ago