Good morning,
The world is so fast paced at the moment, we are all so so busy.
Time is at a premium.
So one thing I hate to see is people wasting their time.
There was some more bad news coming out of Wales over the last week about the high levels of obesity.
Losing weight can be tough and I hate to see the ones who are trying wasting their time and failing by doing the wrong things.
Food is a massive part but many also have the wrong approach to exercise.
I have seen people come in and out of the gym day in day out for years and stay in the exact same shape.
Something's not right?
These people get up at 5-6am and get in their 60-90 min workout before work.
They're trying so hard and seemingly doing everything right.
I know that diet is massive and if they eat crap then it's going to be hard to get results but from an exercise perspective there's plenty of improvements to be made.
Here are 3 quick changes to make to your workout if you're not seeing results:
1. Stop slaving over cardio machines - break up your boring 20-30 mins on treadmill, same on cross trainer, same on bike etc. crank up the intensity, try some interval training e.g. 30s sprint/run - 30s walk/jog and get double the results in half the time. (IF APPROPRIATE TO YOUR FITNESS LEVEL)
2. Stop doing ab work for a flat stomach - this doesn't work. In order to get rid of that belly you need to do full body workouts, high intense cardio and more importantly eat a healthy diet.
3. Stop being scared of lifting heavy - this goes mainly to women but also to males. You aren't going to 'bulk up' unless you really try. We can all benefit greatly by performing movements such as squats, shoulder press, chest press, dead lifts and pull ups with heavy weights. If you want a good physique you have to do this sort of work.
So there are 3 quick changes you can make to your workout to hopefully stop you wasting your precious time.
Catch you next week,
Jamie
PS I know this sort of training can be hard to come up with yourself. If you need help then why not join our next program. Last weekend we opened registration for our July course. We've got 7 spaces left and you can start any day between the 28th of June and 5th Of July. Just reply with 'July' to find out more
Good morning,
If there is one food or should I say food type that you should be eating every single day what do you think it is?
I like to think I have taught you well and you know the answer
PROTEIN
Fats and carbs are essential but I'd say the one thing to ensure you are eating enough of is protein, from a good health perspective anyway.
Most people overeat on the carbs every meal:
Breakfast – Toast, porridge, cereal, fruit
Lunch – Sandwiches, wraps, crisps
Dinner – Pasta, rice, pizza, potatoes
Snacks - Ice cream, chocolate, biscuits
Plus booze!
For some people that’s a normal day.
There’s very little protein there which is a problem.
If you’re trying to lose weight and that’s what you’re eating then you’ll struggle.
Protein is essential throughout the day but a high protein breakfast gets the day off to a great start.
It’ll help you lose more weight, fill you up and boost your metabolism.
You don’t have to eat chicken breast or steaks for breakfast (unless you want to!)
Number 1 source of protein for breakfast is?
You got it Eggs.
Eggcellent work!
Perfect source of protein and very versatile so you can boil, scramble, poach, fry or turn into an omelette.
So get your day off to a good start with a high protein breakfast.
The world is a little protein mad with protein shakes, bars, cookies and even pizzas!
Where possible try to get your protein from natural foods like meat, vegetables and eggs.
Take care,
Jamie Stedman
PS Last weekend we opened registration for our July course. We've got 9 spaces left and you can start any day between the 28th of June and 5th Of July. Just reply with 'July' to find out more
At Fitter Body Ladies we have our 3F system.
You've probably heard me talk about it.
It stands for:
Food
Fitness
Focus
If we get all 3 right we should be able to achieve the results we've always wanted.
This week I'll give you some tips from all 3 Fs.
Today is Focus:
This is the one that many programs overlook.
In one way though it is the most important.
If you haven't got your focus then you won't eat well and you won't exercise well.
If we don't want to do something then we'll only do it for so long.
If you hate a diet then your days are numbered
If you hate your exercise program then eventually you'll quit
The good news is we can change our Focus and the way we think.
Your task today is to look into your habits.
TASK
Write down 5 habits which are bad for you
Examples:
Next, write down a way of improving on this
e.g. coffee: swap 2-3 of your daily coffees for green tea
Alcohol: only drink on weekends
Bed: Set alarm and have a plan for the morning
Maybe don't try and change 5 all at once, that may be too much.
Pick one habit and work on it for 2-7 days before adding another one.
Think how much healthier and focussed you'll be in a month!
Plus your focus and mindset will improve as a result of you proving to yourself that you can change.
These bad habits cause us to fail, don't let them.
Have a great weekend and good luck,
Jamie
At Fitter Body Ladies we have our 3F system.
You've probably heard me talk about it.
It stands for:
Food
Fitness
Focus
If we get all 3 right we should be able to achieve the results we've always wanted.
This week I'll give you some tips from all 3 Fs.
Today is Fitness.
So many people's daily habits have changed over the last 15 or so months.
Some for the better
Some for the worse
Many have used the opportunity of change to start living a healthier lifestyle
Many have done the opposite
One of the biggest changes is working from home
Rather than the drive/walk/cycle to work it's the 20 steps to the spare room
No walking through the corridors, no walking up the flights of steps, no walking to the drinks fountain, toilet, canteen etc
Even those doing an office job at an office vs at home would do an extra 2000-4000 steps a day by moving around the office.
Over a few days this doesn't add up to much but over the course of months it definitely does.
Plus the effects that this can have on posture, headaches and other general health.
If you're working from home then you have to actively seek opportunities to move.
Get up every hour and walk around the house
Have regular intervals for stretching
Have a walk before/after work or lunch time to move around
Don't eat at your desk
Keep moving to fill up your water glass
Just little things like this will help break up your day and increase your daily activity.
If you wear a smart watched have you looked at it at 5pm and found you've done about 300 steps?
Use the time gained by not commuting to get out and do some exercise.
Have a great day,
Jamie
At Fitter Body Ladies we have our 3F system.
You've probably heard me talk about it.
It stands for:
Food
Fitness
Focus
If we get all 3 right we should be able to achieve the results we've always wanted.
This week I'll give you some tips from all 3 Fs.
Today is Food:
One thing we try to educate our ladies on is to forget the diets, forget the quick fixes and concentrate on health.
So many of us are controlled by food.
Many can't say no to a biscuit even though they know it's not helping their goals
Many can't stop after a couple of crisps
Many can't get through the weekend without a little binge (then start again Monday)
Many just give into temptation whenever it's near
It's tough - I struggle with things myself.
It's made harder today by the fact that unhealthy food is everywhere we look.
TV ads
Social Media
Bus Stops
Every aisle in the supermarket
So what can we do?
We need to teach control
We need to look at habits
We need to PLAN
The most effective thing that we see ladies do to help with this is get their planning right.
Having a meal plan for the week gives you direction.
It means you buy the right foods and not the wrong ones.
Plus once you can get ahead of the game and start prepping things in advance that's all you need to do then is eat it! Having your food there makes you much less likely to grab something bad on the go.
Rather than throwing 10 tips at you today I just wanted to give you one.
PLAN
Look ahead to the rest of this week and pencil in what meals you're having.
We've got a whiteboard on our fridge with a section for each day, so we plan our meals and then buy the ingredients we need for it.
Have a great day,
Jamie
It's fair to say that we had a pretty dark start to this year.
But
Each month has got that bit better, that bit brighter.
Now we move into the Summer, the nicest part of the year.
The world is getting better around us.
Businesses are getting back on their feet
New businesses are opening!
People are back int the gym
Cinemas are open
People are seeing friends, family, getting married.
This is different to last July/August when things were getting better, it just feels different. Back then I think we all knew it was temporary.
It doesn't feel that way this time, I think we've got so much hope and we've come so far.
What's the message today?
It's nothing complex.
It's just be HAPPY, there's still a lot of bad things going on but just try and look for those positive things.
Those signs that the world is recovering and life is getting better.
Little task:
Name 3 good things that have happened/happening right now.
I'll go first.
1. It's my fiance's Birthday today so we've got a nice day planned
2. The bank holiday weekend we saw loads of family and friends including my niece who was born less than 2 weeks ago
3. The gym has been back open for nearly a month and the May and June program both sold out
That'll do for me.
What about you?
Have a great day and enjoy the sun.
Jamie
Hope you had a great weekend.
Let’s talk about a topic a lot of people feel uncomfortable talking about:
DIGESTION.
When it’s working great, life is GOOD! And when it’s not, well … you can feel bloated, gassy, sluggish, and just plain BLAH.
Lots of factors can affect your digestion – including getting OLDER.
Research shows that about 40% of older adults have at least one age-related digestive problem every year!
That includes constipation … reflux … sensitivities to certain foods … ulcers … polyps … and more.
Plus, as we age it’s common for our digestive systems to slow down, which can exacerbate other problems!
Here are some steps you can take to keep your digestive system happier, as well as some things you can ask your doctor about during your next visit.
● Get at least 30 minutes of exercise 5 days a week. This can help with constipation and cut your risk of colon cancer.
● Make sure you get enough fibre by eating veggies, fruits, legumes, and whole grains as part of your everyday diet. These can keep you regular.
● If you’re taking meds (including blood pressure meds or anti inflammatory meds) and are having digestive issues, talk to your doctor and/or pharmacist. Some BP meds are linked with constipation, while anti inflammatory meds can cause ulcers.
● Maintain a healthy weight. This can help prevent health problems that crop up as we age, from high blood pressure to diabetes and heart disease. Fewer health issues generally mean fewer meds, which means fewer digestion-related side effects like constipation.
● Drink water. Slowed digestion can mean more water gets absorbed from food waste, leading to constipation.
● Pay attention to how you feel after eating. If you notice you feel bloated, gassy, or constipated, look for what foods might be triggering it.
● Ask your doctor about supplementing with digestive enzymes to help boost your digestion.
Keeping your digestive system in good operating order is so important because it processes the food you eat, ensuring you get all the nutrients you need to stay fit, strong, and healthy!
Hopefully some of this can help out.
Hope you have a great day!
Jamie
How has your week been?
The return of the sun has been welcome!
Socialising is up and it's so great seeing friends and family reunited and having FUN, yes that is allowed!
So again this morning we want to celebrate the success of another of our fine ladies.
This is Rhian Henry.
She joined us on our first ever program in November 2019, she's still going strong today.
AN absolute inspiration.
From Rhian when we caught up over the lockdown:
Big thumbs up to Jamie and the other coaches In Fitter body ladies! It has been a struggle of a year for all but Jamie quickly adapted and had us working out on line keeping some normality in my life , when it was very uncertain.
The work out in the morning set me up for my challenges for the day , with a fun workout in the morning which took my mind away for a little while and we had some laughs
The work outs helped me lose weight and keep it off and feel more confident looking forward to next year challenges ( be kind coaches ) never looked back since joining, bring on 2021!
Rhian has seen some pretty big changes it's fair to see.
Click here to check out her transformation.
It's come down to hard work, dedication and being in the right environment.
What are your goals?
Are you working hard on them?
Are you dedicated to them?
Are you in the right environment to succeed?
Have a think, even if 1 of those 3 are missing it could impact your results.
Have a great weekend,
Jamie
