Do you ever find yourself caught in the common trap of believing that transforming your diet requires monumental changes? It's a misconception many of us fall into, thinking that success hinges on radical alterations like strictly adhering to protein and veggies or eliminating carbs, sweets, and alcohol altogether. However, this 'all or nothing' mindset can quickly demotivate you when you can't stick to your plan. The truth is, you're likely overlooking the numerous small wins you achieve every week without even realizing it. These small wins are not just insignificant moments; they play a pivotal role in the psychology of behaviour change. When you acknowledge and celebrate these victories, you reinforce positive habits, boost your motivation, and build the momentum needed for long-term success. Here are some common examples you may have missed this week. 1. You had takeaway 3 times this week instead of 6 - that's a win. 2. You had one glass of wine per night instead of 2 or 3 - that's a win. 3. You had a small bar of chocolate instead of the family block of Dairy Milk (hmmmm love Dairy Milk) - that's a huge win. Progress doesn't happen overnight, and that's okay. Don't compare yourself to the 'perfect' diets you see online. You're already doing better than you think. Keep celebrating those small wins on your path to your goals. You're making progress every week even if you aren't 'perfect'. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:
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One of the best quotes I’ve ever heard about fitness and transformation is this: “Your body cannot change unless you ask it to.” Most of you are not tracking your exercise so you’re going to the gym for months on end without knowing what you lifted in your previous workouts. As a result, you’ll probably train how you feel on the day which can range from the sloth to the energizer bunny depending on your motivation. This is not ideal. If you want to get leaner, fitter, stronger, or perform better you should be challenging yourself in some small way no matter what your level of fitness is. So, from this week onwards, try the following. 1️⃣ Take note of what you did in your workout. It could be as simple as a note on your phone saying what exercises you did and how many sets and reps you did with a weight. 2️⃣ The next time you repeat that workout ask yourself how you can improve on any aspect of that workout no matter how small. Could you lift one more kilogram? Could you do one ore repetition with last weeks weight? 3️⃣ These small incremental changes will hopefully produce enough of a stimulus to the body that it will start regrowing and adapting and changing. For example, if you lift heavier weight you’ll put stress on the muscles which pull on the bones and force them to remodel for future training stresses. If you run a little faster you’ll improve the ability of your body to deliver oxygen to your muscles and increase fitness and aerobic power. Try to improve slightly each week and before you know it you’ll achieve amazing results with your fitness. Will you try this? This week I will show you some simple tips to progress in the gym safely to get stronger, fitter, healthier and more confident at the gym. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: Managing expectations is key when approaching weight loss or changing your body shape. Many of you expect huge drops in weight every week because you’ve been conditioned by celebrity weight loss shows like the Biggest Loser. In reality, progress is a lot slower. Frustratingly so. But that’s how it is. Learn to celebrate any progress, no matter how small. Have you ever noticed how high performing athletes rejoice after shaving milliseconds off their personal best time? World records are beaten by hundredths of seconds or mere inches, and it can take years to achieve that. Don't get frustrated if you don't see immediate results, just trust the process. The worst thing you can do is give up because you think you "deserve" to lose more weight on a weekly basis or increase your strength by large numbers every workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: How To: Progress Weights. One of my favourite fitness quotes is: "Your body cannot change unless you ask it to." You need to provide enough stimulus to make things change. Too many of you go to the gym and lift the same weights or run at the same speed every week. Here's a simple method to progress your weights each week to get stronger, fitter and more confident in the gym. 1. Every weights exercise has a target number of reps and sets like the one below: Dumbbell Biceps Curl: 3 Sets of 10-12 Reps. 2. The goal here is to achieve the higher end of the range with the selected weight. 3. You are ready to increase your weight when:
This could take a few workouts depending on the exercise. Do you have any questions about this? Tomorrow I will show you how to personally train yourself to ensure you are making safe, consistent progress in the gym or at home. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: This is not how your diet should make you feel. Eating is something we need to do every day. It's not a once or twice-per-week phenomenon. For people trying to lose weight or adopt a healthier diet, this 'everyday' thing can be a real problem. Especially since we are surrounded by misinformation and pleasurable, convenient foods on every corner. Temptation is everywhere. If you are on a diet now or you're thinking about trying one, one of the most important things you can do is monitor how you feel about that diet. Does it fill you with dread that you'll miss your favourite foods? Are your favourite foods 'banned' from the diet? Will the diet affect your social life? Will you experience FOMO by eliminating certain foods? These are important questions to ask. Why? Because the number one factor for succeeding on a diet or eating plan is "Adherence". Our ability to stick to it. I, for one, really enjoy my food. I am not a 'Clean eater', a 'Faster', a 'Paleo Pete'. And I am not knocking those approaches. I look forward to my meals. I won't eat anything I dislike, even if it promised a 6-pack of abs. Healthy food can be enjoyable. You can have wine or treats and still live a healthy life. As I mentioned at the start, eating is something we do every day. Why not enjoy it? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: Many people think that it takes extreme behaviours to improve your health and lose weight. You believe that you need to completely redesign your life and abandon all comfort and the good things you enjoy. Instead of reaching your goals, these extreme methods break you down physically and mentally because you feel guilty for not "sticking to the plan". It's important to challenge your current lifestyle in order to improve your health or lose weight but the process looks nothing like the deprivation, restriction-based extreme plans that you've been sold. "When you expand your comfort zone instead of completely abandoning it, you'll allow yourself to make gradual improvements and create habits that are built to survive the test of time and day-to-day stressors of your busy life." Adam Bornstein - author of "You Can't screw this Up". A long-term weight loss plan and better health are established by keeping some of what you enjoy eating, doing, or practising and removing what does the most harm to your goals. And lastly, do not have the belief that there is "no room for error". That is the biggest mistake you'll make when you try to lose weight or get fit. It's not the little slip-ups that derail your goals, it's the overreaction to small decisions that your body can handle just fine. This is how I try to coach my clients. I am there as a guide who facilitates a journey and tries to prevent them from overreacting if they are not perfect. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: Photo by Pickled Stardust on Unsplash Here are 5 tips to lower your calories without thinking. One of the biggest obstacles to dieting is the cognitive restraint - AKA - brainpower required to count calories or weigh food etc. Some people love it but others would rather watch paint dry than count calories or weigh food. If you want to lower your calorie intake to lose a bit of fat, practice a few of the tips below and they will help you automatically do this without much mental effort. 1. Chew your food until it is liquid. Chewing until liquid allows you to eat slower and register feelings of fullness so you don't over consume calories in a short amount of time. 2. Clean your teeth after your meals. Great for diminishing sweet cravings. 3. Have an apple on hand at all times. If you don't like apples, choose another low calorie, high fibre fruit to keep you from reaching for the cookie jar in moments of temptation. When we are stressed, bored or semi-hungry, we usually reach for the high calorie, lower nutrient dense foods. Have an apple on hand will help you make better choices and feel full for just enough time to get to your next main meal. 4. Have a lean source of protein at each meal. Vegetarian and animal based protein foods are filling. Again leading to less calories being eaten without thinking. 5. Aim to get a little bit hungry before you eat. This one is a bit more difficult but if you want to lose some excess body fat it's an option. Try to commit to feeling a little bit hungry before each main meal. Give your body a chance to tap into stored body fat between meals instead of constantly topping the tank up by snacking continuously throughout the day. What tip will you try? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: There is one mindset required to break the diet/binge cycle and stop regaining weight after every failed diet. It's so effective because you'll never feel like a failure with your diet or weight loss program again. It's called "The Experimenter Mindset". How does the Experimenter Mindset work? Step 1: Define the healthy behaviour you want to do over the next few weeks and be specific. Example: "I want to do 2 x 30-minute home workouts at 12:45 pm on Tuesday and Thursday for the next 2 weeks". Step 2: Run the experiment for 2 weeks. Because you are being specific, you can clearly measure whether you were successful or not by tracking and gathering useful data. Use your phone, an app, a notebook, or a simple calendar on the fridge to track your experiment. Step 3: Review and iterate. Check-in after 2 weeks and measure how you've done. Figure out what went well and what didn't. If it didn't go well, figure out what to scale back and start a new experiment. If it did go well, figure out how to add a new level of challenge or try another experiment with food this time. It is okay to fail and test things out. By embracing an experimentation mindset, you know that all data is good data and you are constantly learning and improving. There is no failure. We can learn NOT TO DO the things that didn't work. If something didn't work, don't get down on yourself, rather ask yourself what tweaks can be made to increase your chances of success the next time. Continue experimenting until your new habits replace the old ones. Have you heard of this Experimenters Mindset and what healthy habit or behaviour would you like to experiment with? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: Discover how the "Balloon Effect" can expand your day and make room for essential workouts! Let us all agree that we will never just “have” the time for exercise in our busy schedules. So how do we make the time for exercise in a packed diary? Think of time like a balloon. Consider this. How do you get air into a Balloon? You don’t expand the balloon to make room for the air. That’s not how it works. You blow air into the balloon and then the balloon expands. This is how time works as well. You don’t make room for something in your day and do it. Time expands under pressure. You add more things to your day and life and your time will expand. How is that possible? Once you add new things, you are forced to consider how you do all the other things. Once you add something new that is of great value to you, exercising for better health, you will not have the time for it but if you commit to it, it will force you to think deeply about all the other things you are doing. You will look at tasks, meetings, or engagements and think about how you could do this more efficiently. By adding something, like exercise, you force yourself to make decisions about how efficient and effective you can really be and by doing that, your time expands. You will stop spending too much time on things that don’t matter as much and engage with things that do matter. That is how time is like a Balloon. It expands under pressure. Take out your diary and add some exercise to your weekly schedule. Plan it like a meeting. It doesn’t have to be an hour. It can be 10 mins. Just put it in there. Now see how you can do other things more efficiently. Does that meeting have to be 60 mins or could it be 50 mins? Do you need to doom scroll social media for 13 mins or could you exercise instead? Could you order pre-made meals to save cooking time and go for a walk instead? Time expands when you add pressure. I never thought I’d say this on social media but “BE LIKE THE BALLOON”. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: Here's how to build an enjoyable, effective meal plan for weight loss. You're doing your weight loss diet all wrong. Most of you will start a weight loss plan by cutting out everything you enjoy eating. This will ultimately lead to failure because we all have a little rebellion inside of us. When someone tells us we can't eat this or that, what will we do when we have a bad day or we feel stressed? We will eat the very thing that is forbidden. Then we feel either guilt or shame and we consider ourselves a failure because we couldn't be perfect with our food. Instead, why not plan your diet in a way that includes some of your favourite treats in moderation and start with that? Here's how to build an enjoyable, effective meal plan for weight loss. 1. Go to any online TDEE calculator. This is a calculator that roughly estimates your current Total Daily Energy Expenditure and the result is how many calories you need to eat to maintain your weight. 2. When entering your details, use a 'lightly active activity' setting unless you exercise a lot every day. A lot of people overestimate their daily activity levels so I always start with the lower range. 3. Once you receive your rough estimate of calories, reduce that number by 10, 20, or 30% depending on how quickly you want to lose weight. 4. Build a meal plan that includes treats, wine, or your treat of choice to match that number of calories. 5. Use any of the multiple food websites to find suitable calorie meals that fit your calorie budget. For example, if you need to eat 1800 calories to lose weight, divide that number by how many meals you eat per day and find recipes online that match those calories. Even better, go to any online meal delivery service and tell them how many calories you need to eat to lose weight based on the number above and they can deliver calorie-controlled meals to you. Make sure your plan has some of your favourite treats in it. Do not eliminate them. Cold turkey works for some but not for most people. Start working with your tastes instead of against them. I don’t count calories but this is a great place to start to get you moving towards your goals. Does this help at all? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: |
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