When we embark on a new challenge, new diet, new exercise regime, - in fact any promise we make to ourselves to improve, it often feels like that we have to 'sacrifice' stuff in order
to achieve what we want .
Committing to a diet - sacrifice the wine, the chocs, the biscuits, the takeaways etc and you'll get your result.
Committing to working out early each day - sacrifice some of your sleep to wake up early.
And because it feels like we are having to sacrifice things, if we then
don't see some results then we're likely to cave in - temporarily or permanently.
My challenge when creating our programme was coming up with a food plan and an exercise plan that didn't feel like we were having to sacrifice so much.
As it helps with continued motivation.
So that is what we have done with our 3F System .
We have a timetable that can cater to all working hours with fun, varied workouts. [Fitness]
We have a food plan that consists of good nutritious food with a few indulgencies thrown in [Food]
And...
[this is the really important bit]
Say to yourself
"Being fit, healthy and in great shape is less about self sacrifice and more about self respect" [Focus]
The moment that we can all start respecting ourselves more - our bodies and our minds, then we are less likely to want to 'self sabotage'.
We're more likely to stay on track and stay motivated if we respect ourselves and the actions we are taking.
This is a gamechanger.
I hope it helps.
Have a great day,
Jamie
Hiya,
Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
They all add up to SUCCESS.
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
This is what I’m talking about (just one example!):
● When your nutrition is dialed in …
● You have more energy to exercise, which helps
● Boost your mood and relieve stress, which makes it easier to
● Get a good night of sleep, which helps
● Balance important hormones that help you stay feeling full & satisfied, which
● Makes it easier to keep your nutrition on-track.
● And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
What steps can you take TODAY to cover your basics?
It really does make all the difference – especially when you’re at a sticking point in your program.
Make it an incredible day,
Jamie
Good morning,
Guess what.
You are not perfect - nor are you meant to be.
Neither am I.
Neither is anyone.
And those that pretend to be perfect are the unhappiest around .
The quest for it will cause much unhappiness and stress - because it's never ending - impossible to reach.
Many ladies believe that they will be more confident and happy when they look, act or feel 'perfect' or when their home is perfect or when their marriage is perfect or their job.
The English model Patti Boyd said that when she was featured on the cover of Vogue magazine, she could only see her flaws and faults.
The author and therapist by Marisa Peer says
"In my 24 years as a therapist, I have noticed that the happiest people are those who aim to be the best they can be but also accept they they are real, flawed people, having relationships with other real, flawed people"
^^^^^^^^^^
That right there is so important to accept.
Notice how she doesn't say that people just accept they are what they are.
She says that they are trying to be the best they can be but also accept they are real and flawed.
That's the key.
We're all flawed.
And will always be flawed in some way.
But that doesn't mean that we shouldn't want to try and continually better ourselves.
When it comes to your overall health and wellness, this kind of work that you can do on the mental side really helps to support your success on the physical side.
It helps to make better decisions regarding food as you learn to control emotions.
And it helps to stay motivated to continue working out.
Everything is linked and as important as each other :
Our 3F System .
Let me know if you have any questions.
Have an amazing day
Jamie
How to look more toned
When discussing how our Transformation Programme entails, I mention our tried and tested 3F System - Food, Fitness, Focus.
And last week I was talking about the Fitness part to someone that had reached out and I mentioned that we used a combination of cardio and weights.
Things like slam balls, dumbells, kettlebells etc
and the response was
"I don't want to get bulky by using weights"
Now this is a very common misconception.
In fact using weights shouldn't even be an option - it's an absolute necessity.
When ladies say that they want that 'Toned Look' - it only happens by using weights - FACT!
Getting bulky will only happen by taking testosterone supplements and eating about 5000 calories per day!
What's also often missed when it comes to using weights are the other advantages on your body:
Improving bone strength [to help prevent things like osteoporosis]
It will strengthen your tendons and ligaments
Confidence goes through the roof when you start feeling....stronger. [trust me on this]
You will benefit from something called the afterburn effect meaning your body will continue torching calories 24 hours after your session has finished.
It reverses the ageing process - as we get older we naturally lose lean tissue mass and by using weights you add that lean tissue back
Our workouts are carefully designed with all of this in mind.
Specifically for women.
This is how we help everyone to get such great results.
Any questions on this stuff, just reach out.
And if you're interested in more info about any of our upcoming programmes, just let me know.
Have an awesome day!
Jamie
"I'm not losing any weight?"
So I'm having a chat with one of our members this week, that had reached out asking for some help.
Regarding food.
Specifically she felt like she was eating 'healthy' but wasn't losing weight.
And it was 'doing her head in'
I asked her to show me her food diary for the last 7 days.
And I've gotta say from Monday through to Friday, she had it nailed.
A really nice balanced diet with protein in each meal, complex carbs on workout days,
healthy mid afternoon snacks, and drinking plenty of water - and all within her calorie allowance.
But I knew what was coming .
Whenever I see an initial food diary like this that isn't helping achieve weight loss, it can only mean one thing.
The W.E.E.K.E.N.D
Yep excess wine, takeaways, sweet treats, and snacking on Friday and Saturday........and a little bit into Sunday!!
I showed empathy because I have been there! - many a time.
And I am wayyyy too much of a weekend lover myself to suggest that you should not enjoy yourselves at weekends.
But it just needs to be planned slightly differently.
Choosing lower calorie alcoholic beverages - vodka with slimline tonic.
When choosing a takeaway go for something like a mixed grill and salad from the indian [my fav]
If you know you're having a lot of calories in the evening then have fewer than normal throughout the day.
And importantly if drinking make sure that when you get peckish you go for some healthy prepared oven roasted chick peas with chilli flakes instead of a big bag of crisps.
It can definitely be done.
Especially when the reason why you're committing to your health and fitness journey is important enough.
We cover this with our 3F system and today's message is within the FOOD principle.
Something to consider this weekend may be?
Have a fun one.
Jamie
How would you describe your morning routine? Hectic, calm, nonexistent … ?
I’ve got a fun checklist for you this morning. It will help power-up your mornings and get your day off to a great start with an energy boost.
The best part is, you can do everything on this list and not add any extra time to your routine! - bonus right
In fact, everything on this list will make your existing routine more enjoyable.
Right, here we go then:
1 - Wait 30 minutes before scrolling your phone. - this sounds easy but you will find it harder than you think. This sends a strong message to your subconscious. It tells it YOU are in charge of your day, and not your phone or what’s happening in the news or on social media.
2 - Splash your face (or entire body, via a shower) with cold water. Cold water can boost your energy. It results in dilating your blood vessels, increasing your heart rate and circulation.
3 - Drink water BEFORE caffeine. Your body has been without hydration all night long. Being even a little dehydrated (just 1-2%!) can sap your energy. Treat yourself to a big glass of water before you sip that coffee.
4 - Supercharge your water. Add 1 tablespoon of fresh lemon juice and a dash of cinnamon, turmeric, and cayenne pepper to your water. [I know this sounds a bit weird, but try it]
This will start your day off with a healthy kick of antioxidants, anti-inflammatories, and may help your body balance blood sugar.
There’s even some evidence it can help with appetite control.
5 - Let the natural light shine in! Open up those curtains in the morning - straight away. This helps reset your body’s internal clock to wake up earlier, as well as naturally boost your energy.
6 - Listen to your favourite songs while you go through your morning routine. Studies show music can boost your mood as well as make you more alert! And it’s a lot more calming than a rundown of the latest news. [yep avoid that nasty manipulative news as much as possible]
7 - Do something FUN. If you have a smart device like an Alexa, try playing “question of the day” while you go about your routine. It will give your brain a challenge first thing.
8 - Light a naturally scented candle or turn on a diffuser that contains energizing organic essential oils. Anything in the citrus or mint families can help rev you up.
9 - Change into real clothes if you work from home (and especially if you don’t 😉 ). Wearing pyjamas all day is so 2020!
10 - BONUS TIP! Disclaimer: This one WILL add time to your daily routine, but not during your morning. Before you go to bed at night, do as many of your morning to-do’s as possible: pack your workout clothes, prep your breakfast, etc.
You've probably heard all of this stuff before, but it really does work.
And just by changing a few habits, I can guarantee that it will lift your mood.
Remember, Win the morning Win the day.
I hope this list gave you a few ideas for changing up your morning routine to make it more energizing!
You’ll be surprised how something that seems so small can change your day in a BIG way.
Make it an amazing day,
Jamie
Save this email as it's an important one
You might want to save this email as the message is powerful.
I'd like to think that as a result of 'life lessons' and helping hundreds of ladies every week toimprove their physical and mental health, I have somewisdom that can be useful to others when shared.
and here's a little nugget for you.
There is something that should be prioritised ahead of the following:
Kids
Spouse
Friends
Your goal weight
Money
Success in our career
Your ENERGY!
Energy is currency and it should be managed & spent wisely.
The moment you shift to prioritising your energy levels - ALL OF THE ABOVE will start to improve.
I kid you not.
So start recognising how you feel throughout the day.
When do you have a slump?
What foods and drinks make you feel tired later?
What's your minimum sleep that you need to jump out of bed the next day refreshed?
How many glasses of wine can you tolerate at night without feeling low on energy in the morning?
When you prioritise your energy, you start making better decisions throughout the day.
Imagine if you got 7-8 hours sleep [by going to bed earlier]
And then had a healthy meals [that kept you fuller for longer and negated the need for a snacks]
Cut down on caffeine [and the subsequent crashes that followed 45 mins later]
And drank 2-3 litres of water instead [aiding digestion and flushing toxins]
And exercised at high intensity or walked every day in the fresh air
Your energy levels would remain high
You would be more present and engaged with friends, family and work colleagues.
You would be more productive.
You would be able to think more clearly.
You would be more positive.
You would feel good about getting things done and improving your relationships.
Your fitness would be improving and the fat will be dropping off.
Your overall wellbeing would improve.
This is part of our 3F system [the Focus part]
Food
Fitness
Focus
There is much more to long term weight loss and healthy living than just going on a crash diet.
It doesn't happen overnight, but with the right support anyone can do it.
Maybe just do a little audit on yourself today - monitor when you feel tired and the foods and drink that you consume. This will be a great start.
Let me know if you need any help.
Jamie
How you all doing today?
There are scary stats coming out about the state of our nation, we are fatter than ever.
There's no getting away from the fact that the current pandemic has been made dramatically worse due to the state of our health.
It's a massive, massive wake up call (or should be!)
We are quite simple as a nation much fatter than ever before!
The constant supply of nutritionally empty and sugar packed junk is making us fat and lazy.
Don’t get me wrong, I eat my fair share of junk but I exercise regularly and eat well around my bad foods.
For a lot of people minimal activity and processed junk food is the norm, day in day out.
I imagine that those people aren’t currently reading this article/email.
But for those of you (like me sometimes) who struggle to stop snacking on unhealthy foods in the evenings/weekends I’ve got a few tips to help.
1. Make Sure You’re Always Hydrated – I’m still amazed at how little some people drink. If you’re dehydrated you’re often tired and hungry – this means you’re more likely to make bad food choices.
2. Eat Your Greens – Dark and green leafy food are great, packed full of goodness and very filling. The magnesium content can help you combat your chocolate cravings.
3. Get Moving – You don’t need to do any high intensity stuff, just move your body. Walk the dog/go for a little jog. Anything to get the heart rate elevated and the blood pumping. Try doing this every time you fancy a sugary snack (unrealistic if you want a sugary snack 10 times a day) and see if you still want to afterwards. I reckon after all that work you may just fancy a bit of fruit instead.
4. Shop Better – If there’s junk food in the cupboards at some point you’re going to eat it. If you don’t want to eat it or it makes you feel guilty afterwards then don’t buy it. Easy.
5. Allow Time To Rest – If you’re constantly feeling fatigued and run down you’re more likely to eat quick, easy, processed meals and foods rather than taking time to prepare nice food.Allow some time to chill out each day and get your sleeping pattern sorted.
That’s all for me today.
Don’t let these highly calorific and sugary foods hijack and run our brain!
Take care,
Jamie Stedman
How is your week going so far?
More importantly have you had a haircut yet!?
Mine has gone a bit wild to say the least so I will definitely be phoning later to book an appointment.
Back to today's post...
After 9 years in the fitness industry I'm not so easily shocked anymore.
In fairness the people I work with are all in a good position as they are trying to do something about their health, they're all at different parts of the journey.
But for many, getting fitter and healthier just isn't on their agenda.
Some people's diets are appalling to be honest.
I still know people who when asked by me 'do you eat any vegetables?' make a face like a petulant fussy 5 year old when being handed a plate with vegetables on.
I understand that everyone's tastes and likes are different.
But as we go through life we do things we like doing and do things we don't like.
It's proven that a healthy diet makes you live longer and with better quality.
If adding some vegetables to your diet whether you like them or not isn't worth that then you're a lost cause!!
There are certain nutrients that our body need to function properly.
Cut them out and you risk feeling (at best) tired, sluggish, over weight, (at worst) getting seriously ill.
Here are 5 essential nutrients and which foods are the best sources.
1. Vitamin D - Sun is your best source as well as oily fish and egg yolk.
2. Omega 3 Fatty Acids - Salmon, mackerel, sardines, flax seed and walnuts.
3. Vitamin B12 - Meat, eggs and dairy products are your best sources. If you're a vegetarian then a supplement is a good idea.
4. Iron - Red meat, chicken, eggs, offal, green leafy veg.
5. Iodine - Iodised salt, milk, eggs, seaweed, fish.
5 really important nutrients to keep your levels high.
Some people don't realise how poorly their body is functioning until they change their lifestyle and see how good you can really feel.
Take a few minutes to think about how well you truly eat.
Have a great day,
Jamie Stedman
