Watch the video to discover what really matters when it comes to your diet.
Do you agree or disagree?
I'd love to hear your thoughts below.
How to make weight loss feel easier.
I thought I’d put together a simple list of things to make the process of weight loss / fat loss easier.
When I say easier - I mean less stressful and more enjoyable.
Many people think weight loss is a miserable process filled with restriction, deprivation, starvation, and drudgery.
Nothing could be further from the truth.
You can do things to make it feel less restrictive and miserable.
1. Start with a smaller calorie deficit so you don't have to fight the huge surge of hunger hormones when you slash your calories by too much.
2. Prioritise foods that lead to increased feelings of fullness. Foods high in Fibre and Protein are great for this.
3. Pick forms of exercise that are enjoyable for you. There are too many options available to get stuck doing exercise you hate.
4. Aim for 3 balanced meals per day and eliminate mindless snacking in between meals. Grazing constantly means a lack of fullness at meals and usually means taking in mindless calories.
5. Have 1-2 performance or fitness-related goals alongside your weight loss goal. This will help with motivation on the days the scale isn't going your way.
6. Hire a coach or get support. Weight loss is challenging. Having someone who listens to you and supports you when you are struggling is priceless.
Did I miss anything major? What would you add to this list?
Please share the post if you think it will help someone enjoy the weight loss journey a lot more.
6 Powerful Benefits Of Logging Your Workouts.
In a 2007 study in the New England School of Medicine, research teams found 6 major benefits of logging your workouts
1. It reminds you of your goals so that you’re working towards something that is meaningful to you.
2. You experience higher engagement in each workout. You aren’t just going through the motions. You’re trying to improve over time.
3. You have proof of achievement. When you do reach a milestone, it’s right there on paper or pixels. You have a permanent record of it.
4. You feel a growing sense of competence when you see how far you’ve come. Making progress is a great motivator to continue.
5. You enjoy your workouts more which is what happens when you have a written record of achievement and increasing confidence in your abilities.
6. You’re more likely to stick with your routine and exercise consistently. Your log isn’t just a record of what you did when you showed up. It’s also a reminder of the times you showed up.
Just this week, I've had several clients realize they lifted a weight that was virtually impossible to do for reps just a few weeks ago.
This is why I write 4-6 week programs for every single client. We can then track and measure how they are improving each week.
This provides extra motivation and confidence as they can clearly see they are getting stronger and fitter.
This also helps with clients whose goals are weight loss.
We all know that focusing on the scale number can be demoralizing but having other performance-based goals can offset the disappointment of "bad" scale days.
Do you track your workouts at all?
I use notes on my iPhone. Nothing fancy. I have an app for clients but I also use excel. I'd love to hear if you track your workouts.
Changing the way you eat to achieve a health goal is really hard.
One of the silliest pieces of motivational advice is “Just Do It.”
If that was the case, we’d all be super fit multi-millionaires who drink kale smoothies all day.
There are a number of reasons why behaviour change is difficult and I’m going to highlight them in a series of videos.
You’ll recognise some of these thought patterns and hopefully, it will make you approach your health goals a little bit differently, perhaps a little bit more relaxed about it. I hope it helps.
AMRAP Conditioning Workout
AMRAP means “As Many Rounds As Possible”.
This workout has 2 x 18 min sections.
You can increase or decrease the time depending on what you have available.
Set your timer for 18 mins and perform the exercises back to back for as many rounds as possible.
This is a great way to keep your cardio challenging and moving along quickly. It’s better than running on a treadmill for 36 mins or a stationary bike.
Give it a go.
Do you need any alternatives for the exercises?
Cardio is fantastic for fitness, health and weight loss.
However, it can also be very boring repeating the same routine every week. As such, many people lose motivation and cardio can become a drag.
Here are 5 completely different forms of challenging cardio workouts for you to try.
You can do the same workout for 2-4 weeks and then move to the next workout.
Or you can do 1-2 of the workouts per week and mix them up.
I have provided the youtube link to each workout. The description of the workout is under each video.
These workouts will quickly improve your fitness and the sessions will fly in as you are using different types of equipment in each workout.
I think you'll find cardio a bit more interesting and challenging after trying these workouts.
Enjoy and feel free to comment if you have questions.
Workout Number 1: AMRAP Cardio Challenge Workout
The Pros And Cons Of A Small Calorie Deficit.
There are many methods to lose weight so this is a win-win for you.
You get to choose the best option for you.
I think that’s pretty cool.
You don’t have to follow an approach that you hate.
If you keep trying, you’ll find a very sustainable approach for you.
In this video I highlight the quick pros and cons of a smaller calorie deficit.
Comment below if you have any questions.
When I say breakfast, this can be your first meal of the day.
If you exercise at 6:00am, do not stress about eating before training if it doesn't make you feel good for training. Focus on your post workout meal.
The aim of this simple breakfast recipe guide is to give you ideas to help fuel and build on all the hard work you are doing at the gym or in the park.
One of the best things about building your own breakfast meals is the large variety of foods you can use that you enjoy.
Using the images below - see if you can come up with some healthy breakfast ideas that you enjoy that will help fuel your fitness.
Here are some examples of breakfasts or first meal if you want to call it.
Each idea follows the principles above:
1️⃣ Grain toast with avocado and tomato salsa, topped with a poached egg.
2️⃣ Porridge made with yoghurt, fruit and crushed nuts.
3️⃣ Breaky wrap - whole grain wrap with scrambled eggs, tomato relish, baby spinach and tomato.
4️⃣ Wholegrain toast with ricotta and strawberries.
5️⃣ Greek yoghurt with chopped watermelon, blueberries, nuts and seeds.
Do you have any ideas?
Feel free to share this if this easy meal building system helps.