 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:
0 Comments
 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:  "Why can't people just eat healthier and stop eating junk?" "Why can't you just exercise more?" "Why can't you just go to bed earlier and stop scrolling social media?" These are statements I have heard from well-intentioned friends and colleagues over the years. They can't understand why people just can't get their proverbial "stuff" together. I knew these people would never be good coaches. It's black or white with them. One of the most important qualities that I have learned to develop over the last 17 years of Personal training and coaching is to be more empathetic and not judge people for their choices. Why? Because every behaviour is an attempt to solve a problem. Even if that behaviour, like eating ice cream at 10 pm, or scrolling social media during work, is not a productive solution, it's still the strategy that people are using to solve the problem they have. For example: You might be eating foods that make you gain weight at certain times and days of the week and you know it doesn't support your fitness goals but in those moments you may be hungry, tired, stressed or just disappointed you aren't further along in your career. Being overweight or unfit is the secondary problem here. You reward yourself with junk food or wine when you feel down. The overweight, unfit thing takes a back seat. This is why I cannot judge clients or make them feel ashamed. It leads to no improvement. My job is to find ways to help them manage their hunger or find alternative ways to avoid getting into the junk food rabbit hole. Do not judge your friend's unhealthy habits. People are always looking to solve a problem or move away from discomfort with behaviours. Ultimately I have to find ways to make healthy behaviours easy to do and rewarding. That's how coaching works. I hope this makes you think twice about judging people's "unhealthy habits" 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:  Want to stop eating the 3 pm cookie? Here's a simple idea from a best-selling habit author. Charles Duhigg, the author of "The Power Of Habit" had a problem. He kept getting up from his desk and eating cookies every afternoon. He was frustrated as he knew it wasn't healthy and he wanted to break the habit. After investigating how habits are formed and repeated, he realised that he wasn't craving the cookie, he was craving distraction and some socializing. In order to start breaking this habit he suggests writing a plan using “implementation intentions,” which means deciding in advance how you will respond to the cue. For instance, if your habit is the afternoon cookie, and you found that you crave distraction and socializing, write a plan: “At 3:30 every day, I will walk to a friend’s desk and chat for 10 minutes.” Then, set an alarm to remind yourself. Initially, it might be challenging, but stick to the plan. On days when you follow through, you’ll feel better and accomplished. Over time, the new behavior becomes automatic, and the habit changes. Even if you miss your alarm, keep trying. Eventually, the new routine will become second nature. Duhigg successfully replaced his cookie habit with daily chatting with colleagues, which has become a natural part of his routine. If you regularly give in to the afternoon cravings, having a plan by using Implementation Intentions could help you overcome this habit. Have you tried this strategy before? 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:  5-10 Minutes of exercise is not a waste of your time. Who do you think will build an exercise habit quicker? Mike, who exercises once every few weeks for an hour - or Michelle, who exercises 3-5 times per week for 5-10 minutes at a time? If you are busy, overworked, tired, and have a lot on your plate, you are not the person who needs to start your fitness routine with daily hour-long workouts. Behavioural scientists believe that a behaviour becomes more automatic the more we repeat it. They also believe that habit formation is more a function of repetition rather than time. If you think 5 minutes of exercise per day is a waste of time, think again. Sure, you may not get life changing results immediately. But the biggest factors for people not exercising is lack of time and lack of energy. 5-10 minute workouts every day or second day are a great way to support the repetition of an important healthy habit. By increasing the frequency of the exercise (even if it is small bouts) you will generally increase the speed of your exercise habit forming. Take out your diary and plan some 5-10 minute workouts this week. Put them into your calendar. If you do more than 5-10 minutes, that's great, if not, that's great also. The key is to support the repetition of the behaviour so it becomes a habit quickly. 60-minute workouts are tough when you are tired, out of shape, and busy. You end up exercising less and taking longer to form the habit. Build your exercise consistency by being more frequent in the beginning. Are you willing to give this a go? If you’re ready to lose weight that way, I’d love to chat.
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:  Someday you’re going to realise this. Strict meal plans without your favourite foods planned in to your calorie budget will always fail you. You think weight loss has to be a grind. You think it has to be all pain and no pleasure. You keep repeating the same strict plans knowing that you’ll fall off the wagon and beat yourself up just like every other time. I had a client lose the 8kg she wanted to lose and still have a sweet treat every night after dinner. I actually had to convince this person to include the bar of chocolate in the plan. They couldn’t believe it and still tried to do their old strict method until they failed it again. Once you realise that it’s not all a grind, that weight loss can be achieved and sustained while still drinking wine or having chocolate, you’ll regret trying to be so strict. Anyway, just a thought. This is how I coach clients. I want them to enjoy life and still get results. If you’re ready to lose weight that way, I’d love to chat 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:  Is Fruit Making Me Gain Fat? Fructose - a type of sugar found in fruit, honey, and many soft drinks - has been labeled by some as a deadly toxin that should be banned immediately. It seems that no matter where you turn, you will come across information telling you that fructose/fruit will make you fat and impair your fat loss efforts. In this quick episode, I delve into how fructose is used in your body and how it may or may not be converted to fat. You can listen to the episode here 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: |
AuthorJohn Donaghey Categories |
RSS Feed
CONTACT US TODAYPhone : 0437 268 065
Email: john@humandesign.com.au FOLLOW US ON :
|
|