Good morning,
We've all got goals.
We've all got ambitions.
It could be getting promoted at work
Getting married (I'm currently working on that one, 5th date now, bloody virus!)
Losing weight
Running a marathon
Have a think of what your goal is.
Let's lose the weight loss example.
'I want to lose 3 stone'
Great, do you think you will?
Do you truly believe you WILL reach your target?
If you don't then you probably won't
If you don't have 100% belief in getting to where you want to be then will that get you out of bed 30 mins earlier to get a workout in, will it allow you to say no to a dessert when eating out?
Belief is the first thing, if you don't have that then your results aren't going to match your ambition.
We also have to be realistic, if you work 60 hours a week and are running after the kids then going to the gym for an hour 5 times a week isn't going to happen.
You need to look at your current lifestyle and schedule and work around that (and maybe make some changes).
At the start of our 28 Day program we do something called a Self Audit.
We take a long hard look at ourselves, work out where we're at (even if it makes us sad) and then we are in a position to set some realistic goals.
Plus being part of the program and having that accountability transforms people's potential of hitting those goals.
So something to think about this morning.
We've still got spaces left on our June program you can start any day between the 1st and 14th of June.
Just reply to this email/post if you're interested.
Have a great day,
Jamie
Good morning ,
Quick fire email.
After talking to a lot of ladies the last month since opening most say they have put on weight over the last year, I think during the lockdown we all turned to things to comfort us, many turned to wine, chocolate and crisps!
There's no use beating yourself up about it, what's done is done, it's time to move forward and do something about it.
Many ladies try and conquer weight loss on their own, make up their own workouts, make up their own diet plans or just grab something from a magazine or the internet.
It's tough and it's why sadly so many ladies fail to reach their goals.
So to help you out if you're going it alone and your weight loss is stuck then here is 10 reasons why that may be.
How many of these are you guilty of?
All 10 of these if done too often can stop you from losing weight.
1. Over Treating – Not every workout or task deserves a treat. If you’ve walked half an hour you don’t need a dessert as a reward for it!
2. Not Sleeping Enough
3. Drinking Sugary/Fizzy Drinks
4. Overeating – Watch your portion sizes
5. Skipping Meals – Unstructured eating can cause you to overeat at other times in the day
6. Not Drinking Enough Water
7. Your Body – Not your fault, but certain things going on in the body can cause problems with weight loss e.g. thyroid problems
8. Your Diet Is Boring & Restricted
9. Not Exercising Enough
10. Not Varying Your Exercise Routine
So something to think about!
If you've had enough of trying to on your own and want some professional help to do it in a fun and friendly environment then why not join our June 28 Day Transformation Program?
We've got 8 spaces left.
Click the link below to find out more:
Thanks,
Jamie
Here's a thought...
Real friends let you know when you're out of shape.
Real friends let you know if you're acting out of integrity.
Real friends let you know if you're being a bit(h!!
They call you out when you're not living up to your potential.
They genuinely want the best for you.
Fake friends don't do any of the above.
Because it makes them feel better.
If you're getting out of shape and are losing confidence face friends will tell you it doesn't matter [as it makes them feel better]
Be aware of this 'friend' dynamic.
Here's the thing.
Real coaches do all the above as well [the good stuff]
Myself and my coaches might not be your best friends but we will
call you out if you're not living up to your potential.
We will push you to progressively train harder and smarter.
We will help you out on with food choices and food diaries
We will get your measurements throughout to help you stay accountable and on track. .
We will help you to stay motivated.
So that you finally see the results that you've been searching for - for years!
This is what we specialise in doing.
Helping ladies to completely transform the way they look and feel so that they DO fulfil their potential and become the best version of themselves.
Our 28 Day Transformation Programme is currently sold out but we will be starting to release places for June this week!
Comment below saying 'I'm interested' if you want some more info.
Jamie
Raise your hand if you’ve ever had a bad day and “treated yourself” to sugary or high-fat processed food!
[ME]
Pizza … ice cream … chips … or whatever other food falls into your “self-soothing” category.
Stress eating is REAL.
BUT … too much stress eating will derail your results. And even more importantly, it’s not good for your health.
I’ve seen it happen time and time again with some of my clients.
They’ll be feeling GREAT and amazing making progress, but then BOOM!
They’ll get hammered by a busy time at work, a sleepless night, or a super hectic week.
And if they aren’t prepared ahead of time, the stress flood gates open – and it’s stress-eating central!
I’ve got a quick rundown of why this matters – and what to do about it.
You will probably recognize this stress eating cycle:
You get stressed … your cortisol levels rise ... your metabolism slows ... you crave sugar or other processed foods ... your blood sugar rises and falls ... you get more cravings ... and on and on.
UGH.
You need a plan BEFORE THIS HAPPENS to help avoid falling into that cycle.
When you notice yourself getting stressed:
● Take 5-10 minutes to sit quietly and focus on your breathing. Don’t fight any stressful thoughts that may pop up. Instead, just notice them and let them go.
● As soon as you have the chance, exercise. It prompts your body to release endorphins, which have natural stress-fighting properties.
● Go outside! Being in nature for just a few minutes is a proven stress buster.
● Keep a journal and focus on the positive things happening vs. the negative. This can shift your focus and lift your mood in a pinch.
● Eat something containing protein (the most satiating nutrient) at your next snack/meal.
IMPORTANT NOTE: If you are chronically stressed and feel “stuck” or overwhelmed, reach out for help!
Remember this: You are much stronger than your stressful days.
If you just have this little plan written down and ready to put into action
when you start feeling a bit stressed it will help to just stop going into
'autopilot'
Committed to your success,
Jamie
What do you do after 6pm?
Short and sweet message today.
But a good one none the less.
Do you want to start seeing great results?
I mean, if you've set yourself a goal to lose some weight, or get a more toned looking body, or to feel fitter and healthier......
Start monitoring what you do after 6pm.
Seriously.
Actually record what you eat, your activity levels [steps, exercise], and specifically what you do.
Most [but definitely not all] of us will do the following:
Snack on unhealthy processed stuff
Drink some wine
No more than 100 steps as sitting down watching TV
Stay up late
Take phone to bed and go through most used apps for at least 10 mins
I can just about guarantee that those ladies achieving their goals are instead doing something like:
Snacking on healthy stuff - if within their calorie target for each day
Drink zero sugar soft drinks [mostly water or tea]
Get our for a walk or run or gym session [if not done already]
Go to bed early enough to get a good quality sleep
Just start with monitoring what you do after 6pm.
It's a lot easier to monitor this than what you do throughout the whole day.
It might surprise you.
Jamie
Do you want to look & feel younger?
As we specialise in helping ladies over 30 to drop weight and improve their health & fitness,, it's pretty useful for them to understand that as we all get older our metabolism slows down.
You've probably noticed that there are things that you eat and drink now, that instantly add pounds to your weight - stuff that in your 20s you could have in abundance and see no change!!
Frustrating isn't it?
Which is why our members get a little bit excited when I show them how to reverse this ageing process [without expensive surgery]
It's surprisingly simple as well.
But not easy [without a little bit of guidance and support]
Wanna know?
"Drop body fat and increase lean body mass"
This will speed up your metabolism and get it fired up again torching calories like when you were younger
So how do we help our members achieve this?
Improve the quality of the food they eat [with our suggested meal plans]
Varied exercise sessions combining both higher intensity cardio with weights [that all fitness levels can do]
Coach progression - so as you get stronger/fitter, continue to push yourself
I just love teaching this stuff and watching it take effect.
We can't reverse time, but we can certainly take full control of our bodies and help to keep them in great shape for the years ahead .
Side note: Just doing a bit of walking or a bit of running doesn't help to reverse that ageing process.
Have a great day,
Jamie
Has this ever happened to you? (NO JUDGMENT!)
You’re driving home from work or the supermarket and when you get home, you can’t remember part of the trip …
Or you’re in the middle of a great movie – and you look down and have no idea how the entire bowl of popcorn is gone …
Or you go into the kitchen to get something and you can’t remember what or why?
These are all signs you need some MINDFULNESS in your life!
“Mindfulness” is super trendy right now - and for a VERY good reason! It can teach you to get you out of your head and into the present...
Which can have amazing benefits for your health (and results)!
● Less stress
● Better memory
● Lower emotional reactivity
● Improved focus
● Flexible thinking
● And even increased immune function!
Basically, it increases your “chill” factor.
[which right now is more important than ever]
Plus, you probably already know that having too many stress hormones in your system can make it harder for your body to metabolize fat …
and it also encourages belly fat storage! [ and we all hate belly fat storage]
Being more mindful can help you cut the stress ... but so can incorporating some simple daily activities into your routine.
and because I am super nice, I have done this for you:
7 Easy Mindfulness Practices to Help Your Results
1. Eat slowly. Notice your food before you eat it – how it looks, smells, and tastes – and take your time to enjoy it.
2. Avoid multitasking. When you’re doing 3 things at once it can feel like you’re unstoppable, but the truth is it’s actually not as efficient and it makes it hard for your brain to focus.
Give yourself permission to do just one thing at a time, and watch your stress levels reduce almost immediately!
3. Listen. When you’re having a conversation with someone, really listen to what they say (vs. thinking about what you are going to say next).
This can help boost your focus, reduce your stress, AND improve your relationships (another stress-buster).
4. Make it a routine. Pick a certain part of the day – your morning commute, a lunchtime walk – to simply focus and be aware of all the sensations created by the environment surrounding you. And do it every day!
5. Mix it up. Do something DIFFERENT to see the world in a new way. Change where you sit at a meeting, take a new route when you’re driving, try a new food, read a book instead of listening to it.
This can 1) improve your focus and 2) give you a new perspective!
6. Give your thoughts or feelings “names.” When you start thinking or worrying about something – a work evaluation, a presentation, or even the state of the world – say to yourself something like: “This is just a thought about my work evaluation.”
Naming them can take away some of their power and it also can help you recognize patterns in your thinking/moods.
7. Breathe! Take breaks through the day and focus on breathing in and out through your nose deep into your belly. This works with your nervous system to help you feel calm and focused.
Note: There are tons of other ways to improve mindfulness – go outside in nature, create a relaxing evening wind-down routine, journal, etc. Do what works for you – and do it intentionally.
The point is to slow down your thoughts and RELAX. 🙂
Your body (and brain) will thank you for it!
Make it a mindful day,
Jamie
A little over a year ago, something happened that stalled a LOT of people’s results
Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
The “something” is a LACK OF DAILY MOVEMENT.
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less !
All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
I’ve got some solutions in this email.
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
● BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
● TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
● TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the shops, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.
You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.
For example, cranking out a 45-minute workout is GREAT! It definitely can help. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.
PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.
So, what can you do?
Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day.
Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home).
Make it a point to get outside for a lunchtime walk.
Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement.
When you do household chores, pretend your mother-in-law/nosy neighbour is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.
Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.
Look for opportunities to move your body!
At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.
REMEMBER: It’s the little things you do consistently over time that give you the best results!
Hope this helps
Have a great day
Jamie
This month we’re zeroing in on RESULTS and what you need to do to make your goals a reality.
I have some SERIOUS motivation for you today.
It all starts with a time-tested truth that dates all the way back to the year 350 BC (give or take a year or two!).
That’s when the philosopher Aristotle delivered his famous quote …
“Through discipline comes freedom.”
It sounds like an oxymoron, right? Isn’t the idea of freedom to be FREE of discipline?
[oxymoron is my new favourite word - straight out of GCSE English: "a figure of speech in which apparently contradictory terms appear in conjunction"]
But it isn’t.....
Example 1: if you want more free time, you have to be disciplined in the way you spend your time.
Example 2: If you want freedom regarding money, you have to be disciplined with how you handle your finances.
Basically, it’s about taking 100% ownership of your actions AND the results they bring you.
Your actions directly lead to your results – good, bad, and neutral!
When it comes to health and wellness goals, it’s your intentional daily actions that add up the most.
It’s your choice as to whether they take you in the direction of the results you want.
● You can choose to go for a walk or sit on the couch.
● You can choose to eat an apple or a cupcake for your afternoon snack.
● You can choose to stay up late binge-watching TV series or go to bed to make sure you get 7-8 hours of sleep.
Discipline then leads to habits.
The best part about all of this is that YOU are the one who makes those decisions. This means YOU are the one who is 100% responsible and ultimately the one in control.
And this is very good news.
It's liberating.
This does NOT mean beating yourself up if you choose actions that keep you where you are … or even move you further away from your goals.
Instead, it’s about OWNING your actions, regrouping if you’re not happy with the result, and restarting!
So, what decisions will YOU be making today?
If something is pulling at you to take that next step forward towards your goals, I’m here for you.
Together, we can come up with a plan that works for your circumstances, your goals, and your unique needs.
Make it a proactive day,
Jamie
