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If you are a busy professional who feels overwhelmed, what makes you think you'll be able to start a 5 day per week training schedule and a complicated diet to get fit and healthy? The chances are pretty slim. Your life is full of competing demands yet somehow you think you'll make the time and the energy to do a radical transformation. Here's what to do instead. 1. Carve out realistic short blocks during the week to do some exercise. It does not have to be an hour at the gym. 15-minute exercise snacks are a great place to start. 2. If you do have the time to exercise, start with 2-3 days per week. Chances are, you're tired, slightly overweight and out of shape so it's better to separate exercise days with rest days to recover between sessions. It is extremely demotivating to try to exercise when you feel like you've been run over by a truck. (stop chasing pain as a measure of workout success). 3. Look at your diet and find the low-hanging fruit areas to change. You could probably reduce some alcohol, take-away meals, high-calorie work lunches and mindless snacks. One of those changes would be enough to start seeing improvements on the scale and your energy. In time, your fitness will improve and it will become more of a priority so you'll make more time for exercise. You will also feel more in control of your nutrition when you can manage one change at a time. This is how I'd approach it but I'd love to hear your thoughts. Is there anything I've missed? 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 4-5 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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 This may come as a shock to you but you can eat chocolate while on a diet. You can drink wine while on a diet. You can have crisps while on a diet. Some of my clients have struggled with my message of "Unconditional permission to eat". I have never restricted a food or beverage from any client over 20 years of coaching. People have messed up relationships with food that lead to all sorts of crazy diets and failed attempts at weight loss or healthier eating. Labelling foods or patterns or eating as good or bad has clearly been shown to cause poor relationships with food. Why would I want to do that to clients? You can figure out the number of calories you need to eat to lose weight and happily include some chocolate, wine, crisps or, [insert favourite food here] and still get fantastic results. Why are so many people missing this point? Probably because of pseudo-science quackery and overly holistic (well -meaning) online influencers who have probably struggled with food their whole lives. You can and will get great results without absolute restriction of any food or drink you enjoy. When you realise this, you may approach this whole dieting thing with a more flexible mindset and get better results. 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 4-5 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:  Five strategies to help you bounce back after a diet hiccup. 1️⃣ Resilience. If habit change happened in one easy attempt, we’d all be ripped with amazing mindsets. But change doesn’t work that way. Change works by going great for a little while - then life kicks in and you forget your new habits and return to your old eating habits. Then you pick yourself back up and eat healthy for a longer time period. It might feel like you’re starting from scratch but you’re just building more familiarity with your new habit making it easier each time you do it - but only as long as you learn from slip ups and don’t treat them as a catastrophe. 2️⃣ Scheduling. It's not the individual impact of a hiccup that holds you back from achieving your weight loss goals. It’s the cumulative impact of not getting back on track and doing it quickly. If you can’t perform your habit as planned, do the minimum you can to stay on schedule. 3️⃣ Consistency. Do what you can as often as you can and just stick with the healthy eating plan. 4️⃣ Self-efficacy. Having self-belief in your ability to achieve your goal gives you more freedom to make mistakes and allows you to cope with setbacks by seeing them for what they are - temporary hurdles. 5️⃣ Self-compassion. When you have a diet hiccup, try to give yourself the advice you’d give a good friend in the same situation. Self-compassion is about recognising in ourselves that we are human and naturally imperfect. One biscuit 🍪 needn’t be a self-indulgence but a form or self care, but eating the whole packet stops you from reaching your goals. Practise self-compassion rather than self-criticism when possible. Save this post and come back to it when you feel like you’ve BLOWN your diet. 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 4-5 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:  Any of the above specific to the individual client. Why? In 2013 a study was published that called for an end of the pursuit of the ideal diet for weight loss and disease prevention. The author notes that numerous high quality studies comparing the different macronutrient make up of many diets I.e. (low carb, low fat, Mediterranean) have demonstrated differences in weight loss and metabolic risk factors that are small and inconsistent. The only consistent finding among all the trials is that adherence - the degree to which the participants continued in the program or met program goals for diet and exercise - was most strongly associated with weight loss and improvements in diet related outcomes. 🛑 searching and arguing over the best diet for weight loss. There isn’t one. There’s no single, absolutely, positively, without a doubt best diet for every person to follow for weight loss. To suggest that because a diet worked for you, at one point in your life, under a specific set of circumstances, and now everyone should follow the same diet is just ridiculous. You are amazingly adaptable to a host of different nutrition conditions. Find a method that you can enjoy. Try to endure short periods of strict and leaner approaches mixed with maintenance periods and you’ll get amazing results for weight loss if that’s your goal. 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 4-5 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:  One of the most powerful realisations that you can make is that you are the architect of your own dietary and training experience. There is no excuse for eating and training in a fashion that makes you dread each meal or workout. Those times are long gone. There’s no need for restrictive food principles or endless boring workouts. We know from research that many dietary methods work. There is NO SUPERIOR diet for weight loss or health. There’s NO BEST form of exercise for health or weight loss. You get to chose. That should be empowering. I never train or eat in a way that I don’t enjoy. Adherence is the number one factor for dieting and exercise. Why are you sticking with methods that you do not enjoy? Design a plan that you like. That makes you want to exercise for the sheer joy of it. That makes you look forward to each meal. When you realise this, you’ll be less stressed, more motivated, more likely to get results and less likely to follow fads and fear mongering influencers. 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 4-5 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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