Hack to burn more fat cells

With our 3F System that helps everyone get guaranteed results - we go through Fitness, Food & FOCUS.

Today I'd like to go through some of the Focus stuff as it relates to mindset hacks that help with motivation and goal achievement.

You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved.

It’s science that will have you lacing up your workout trainers AND give you inspiration to pick up some weights! 🙂

Have you heard about “hope molecules”?

These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, [not to be confused with the Greek holiday island Mykonos!]and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

- thinking about it, the sun and sea from the island of Mykonos helps with all of the above as well 🙂

Myokines are special chemicals that your muscles create when you contract them.

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

● Reduce inflammation
● Control blood sugar
● Battle cancer cells
● Improve brain function
● Burn more fat as fuel

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to produce more myokine action in your body?

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine.

Make it an amazing day,

Jamie

Do you hit the “snooze” button in the morning after your alarm goes off? Did you know that there’s a word for that? It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier This month we’re talking a lot about starting the day off right and drockling is NOT a part of the plan. I know I get it Especially this time of year when it's grey, windy and cold outside - getting out of bed is just not inviting. But you MUST jump out as soon as that alarm goes off. Here’s why: that extra 5-10 minutes of dozing you get between alarms isn’t enough time to give you a complete sleep cycle, and disrupting it in the middle can leave you feeling foggy, cranky, and even more tired. And according to the National Sleep Foundation, that grogginess can last up to 90 minutes! Not the best way to start your day. Instead: if you find yourself getting into the “drockling habit” ... ask yourself WHY. ● Are you going to bed too late to get a full night of sleep? ● Is something interrupting your sleep? ● What can you do to make sure you get 7-8 hours of sleep at night? ● Or maybe it’s time to do a little goal-setting so you’re more inspired and excited to get up and tackle the day! This will go a long way toward having less stressful and more productive mornings – which can set the tone for a really great day. Come on, you can do this. In fact if you prove that you can do this for 7 days then you'll qualify for the admission to the 'Cold Shower Club' - 🙂 [only joking] Make it an amazing day, Jamie

Good morning Jamie, Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right?Which is why the World Health Organisation and subsequently the NHS recommend that we all have at least '5 portions of fruit / veg each day' But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish. And even those that are hitting 4 or 5 portions - they probably stack up on fruit rather than veg as fruit is sweeter and tastier. C'mon - given the choice between some fresh strawberries or blueberries and a plate of mashed swede or broccoli, I know what I most would choose. The great thing about veggies though compared to fruit is that they are so low in caloriesand so they help to fill you up and stop snacking throughout the day. This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet. I know this tip might fall into the category “I know this but I don’t do it very often.” Whenever I mention eating veggies with breakfast most people look back at me as if I'm mad. "You can't eat veg for breakfast" Why? Tricky to answer, but sublimely we are conditioned to relate breakfast with cereal / porridge / toast / bacon and eggs [Full English] Let me help - I have some ideas to get you going. 6 Easy Ways to Add Veggies to Your Breakfast 1. Stir spinach or any other green into your eggs - or blend them into a smoothie 2. Shred courgette or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!) 3. Make a big batch of veggie hash (basically saute a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top. 4. Add cauliflower or beetroot to a smoothie. 5. Top your avocado toast with some salsa (yes, salsa counts!). 6. Make a grain bowl with leftover quinoa or rice and stir in some spinach and goat cheese while you heat it up. This will keep you feeling full for hours! Your assignment: Sneak some veggies into your breakfast a couple of days this week. You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast. It really IS about making small changes over time that you can actually live with!Have a great day Jamie Stedman

Good morning,

What motivates you?

How do you want to look?

Think of the female body builder, oiled up and orange, vascular muscles rippling...

Is that what you're aiming for?

If you do then great, good luck trying to look like that for more than a couple of weeks a year (if you're seriously disciplined)

I don't want to speak for you all but I do imagine that most ladies don't really want to look like that.

I think the majority just want to feel healthy

lose their belly

tone up their arms

have a nice bum and legs

That'll do for most and will allow them to feel confident and comfortable

Not too much to ask

One of our proudest moments is when we see the ladies making these changes and feeling great about them.

Last week Alex sent us some pics of her progress and how far she's come.

We love it!

It's just real changes for real people.

Alex is doing this while working a normal job and juggling everything a normal life involves.

She trains 3-4 times a week and follows our nutritional approach as much as possible.

She tries to cut down her alcohol as much as possible

Drink as much water

Get a good sleeping pattern

Be active every day

It's not overcomplicated, in fact it's pretty simple when you break it down.

Being in the right environment and having someone there to help you from going off track is all most ladies need.

We've got a whole album of photos like this, if this motivates you then why not give it a go.

Whether it's now or when we reopen give us a try.

You won't regret it!

Have an awesome weekend,

Jamie Stedman

Hiya

I’ve been talking a lot about core strength this month and how it affects so much more than whether or not you have 6-pack abs.

Your core muscles and your posture go together like white on rice.

And … interestingly enough … so does your posture and your digestive system.

How you sit or stand after you eat can play a surprising role in how your body functions!

2 Different Ways Your Posture Affects Digestion

1. Slouching after a meal can trigger acid reflux./ heartburn [I used to do this all the time!]

When you’re leaning forward, it can put pressure on your abdomen, which can force stomach acid up into your esophagus. [I think I've spelt that right]

This isn’t only uncomfortable. Over time, it can lead to damaging the lining of both your esophagus and your throat. Not good!

2. Slouching may contribute to bloating. [I can't believe how much fatter my belly can look when I'm bloated]

Studies suggest the pressure caused by slouching actually slows down gas/waste as it travels through your intestines, potentially leading to bloating and discomfort.

If you experience bloating after you eat, check your posture!

Those are just two reasons why it’s important to keep those core muscles strong – so they can support your body in a neutral and balanced posture!

You’ll notice a difference in your fitness, plus it can have a big impact on how you feel and move after you eat.

How is YOUR core doing?

Having a strong and stable core is a key part of a well-rounded fitness and wellness program.

We’re here for you to help you reach your wellness and fitness goals.

If you want to come out of lockdown and focus on dropping a dress size worth of belly fat, then let me know - we are about to release places on our

"Grand Reopening Transformation Programme"

Just let me know if you fancy a bit more info.

Make it an incredible day,

Jamie

You know that I do like to show off our members achievements, you've heard all about weight loss successes and big body transformations but every day there's equally impressive things going on that maybe slip under the radar.

Eating well and exercising well is much easier when you have time, energy, focus, space etc

What about when you're trying to achieve the same while working from home and home schooling with a little one running/crawling around too?

Different matter.

I'm not a parent and when the ladies first told me about the struggles of home schooling I did sympathise with them and thought 'that must be tough' but I think the reality of doing it is a lot harder so I definitely take every one of my hats off to those of you successfully juggling it or even attempting it.

After looking after my 2 year old nephew for 2 hours it dawned on me the challenge and lack of time for yourself.

But the ladies are proving that it can be done.

Here are the things which work for some of them:

- Getting up early and doing the 6:30am class before the kids wake up

- Doing the evening class when the other half is home at 5:30pm

- Catching up on the sessions whenever they can during the day whether that's during nap time, lunch break or even when the kids have gone to bed

You see with the right planning and definitely helped with a supportive partner it can be done and it is being done.

It's great this week that the kids are starting to go back which will make life a little easier for you hard working parents out there.

You're inspiring!

Have a great weekend and come on Wales!!

Jamie Stedman

PS If you want to know about our new program just reply with 'post lockdown' and I'll send you the details.

I always talk a lot about your core and how important it is - but today is going to BLOW YOUR MIND.

We’re going to go deep on how your posture (and core strength) can affect your mood and stress level … and vice versa.

And by going deep … I mean deep into your core muscles AND your lungs!

Take a second ...

and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone.

Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs.

Well did you know that this posture is actually linked with feeling depressed and tired!?

- I was amazed when I found this out.

Plus, among other things, it constricts the flow of air into your lungs.

UGH.

Now, let’s say you catch yourself slouching and so you sit up straight, your chest forward and back arched.

Well … sitting TOO upright – with your ribcage and pelvis pulled in opposite directions – is linked with stress and anxiety.

Just like the slouched posture, it affects airflow in your lungs. It also stimulates the part of your nervous system that’s responsible for your body’s fight or flight response!

Double UGH.

The goal is to be STRONG in a NEUTRAL position, not slouching or arching.

Slouching → Proper Posture = Instant Mood Boost!

So how do you do it, consistently?

It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. [which is what I used to do]

Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.

Once you get in the habit of it, it becomes second nature.

Another thing that can make a BIG difference is adding specific core exercises into your routine.

There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.

The key is to include exercises that keep your core in that all-important neutral position – without encouraging a leaning-forward posture (which can happen with exercises like crunches).

Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and importantly reduce any stress and anxiety.

Make it an amazing day,

Jamie

When you do any of these things with intention and purpose, they will help you feel better: mind, body, and spirit.

And you definitely deserve that!

8 Ways to Love Your Body Today (& Every Day)

1. Get outside for some fresh air and sunshine.

Being outdoors helps you relax, lightens your mood, boosts your vitamin D, and even helps with healing. Even better: find a park or other tree-filled area, and spend at least 15 minutes enjoying nature.

2. Read a book.

Let us count the ways reading a book is good for you: it strengthens your brain and prevents cognitive decline, builds empathy, improves your vocabulary, reduces stress, fights depression, and helps you sleep better.

Plus, it’s linked to a longer lifespan! If you need a book idea, check out Jay Shetty, Think Like a Monk.

3. Get in your workout.

You already know why 🙂 It helps lower your risk of heart disease, diabetes, and cancer. It lifts your mood, helps reduce depression and stress, and is great for your brain.

Plus … it strengthens your bones and muscles and can keep you feeling active and strong. It helps you sleep better; it’s linked with a better sex life, and it boosts your chances of living longer.

4. Make time for a 10-minute stretch session.

Stretching helps you feel better in so many different ways: it improves your circulation, activates the part of your body’s nervous system that helps controls rest & relaxation; and triggers the release of feel-good endorphins, - just do one off youtube - there's loads.

5. Listen to your favorite music.

Music has a powerful influence on our bodies AND our moods - which is why it’s important to choose upbeat songs that make you FEEL good.

[maybe put on something that reminds you of 'fun times' - even if its 10,20,30 years ago!!]

For many people, music can lead to better learning, it can improve your memory, help you focus, boost your mood, ease depression and anxiety, up your energy, and help you workout longer/harder!

6. Treat yourself to a warm bath.

Studies show that a warm (not hot) bath can help you relax by reducing stress hormones in your body. Plus it’s great to help you get to sleep afterward.

But that’s just the start of it. A warm bath also can help reduce tension in your muscles and relieve aches & pains (try adding 300 grams of Epsom salts for even more benefit).

Note: a hot soak sounds appealing but it can actually leave some people feeling dizzy and weak. This is NOT what we are aiming for.

7. Look through old pics that make you smile.

A little visual walk down memory lane can give you perspective and help you feel gratitude for all the amazing people you’ve met along the way (and all the adventures you’ve had).

8. Cook a delicious dinner of your healthy favourites.

When was the last time you treated yourself to your favorite meal? If you’re the cook in your household, chances are you usually choose foods that other people will enjoy.

Tonight, choose something YOU want. 🙂

Hope this helps,

Jamie