Our 3F success system [Food, Fitness & Focus] is our way of helping all of our membersachieve their fitness and weight loss goals.
Today I want to share some of our Focus secrets that can help you.
I just HAD to share this with you, because when I read this, it completely blew my mind.
Have you ever …
● Attended a virtual meeting while you scrolled your phone for the latest headlines (or, ahem, checked your social media notifications)?
● Juggled two work projects at the exact same time because you thought you could do them in half the time?
● Listened to a training/course/book while folding the washing, cooking a meal, and/or caring for a family member?
● Checked your email or phone several times in the middle of a project?
[I can tick a yes to all of the above]
It might seem like you’re streamlining your to-do list by tackling several things at once, but you can actually be cluttering your brain.
This can lead to more mistakes, retaining less info, and actually changing how your brain works (not for the better).
In fact, multitasking on projects that require a lot of thought can make your IQ score dip the same way it does for people who stay up all night!
Check this out: in one study, men who multitasked had their IQ drop 15 points … so that their score was the same as an average 8-year-old child.
This happens because of the way our brains function, according to researchers from the University of Southern California in the US.
When you need to pay attention to something, your brain’s prefrontal cortex springs to action. It keeps your brain focused on a single goal while also working with other parts of your brain to help you finish the task.
And when you work on one task at a time, both sides of the prefrontal cortex work together in beautiful harmony.
BUT … if you try to focus on TWO TASKS at a time, the left and right sides each do their own thing.
You can see how this would make it hard for your brain to FOCUS …
making it even harder to pay attention to the details and retain more info. Plus, researchers say it can cause THREE TIMES as many mistakes!
So, what is the solution? It works like a charm… and it also cuts down on stress – more on that in a sec.
The tip: Set a timer for 15-30 minutes and FOCUS ON ONE TASK. Then, take a mini 5-10 minute “intermission” break, and set the timer again for another period of focus.
[I just set the timer on my phone]
Game-changer!
BONUS BENEFIT ALERT … people who felt stressed while multitasking ate more unhealthy snacks, according to researchers.
This isn’t surprising, since stress is linked to food cravings!
Just something to think about. 🙂
Make it a mindful day,
Jamie
Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP.
Particularly useful this time of year when it gets light really early and it's much hotter.
One of the top things that can get in the way of your fat loss and fitness results … is getting enough quality sleep. It can affect your mood, stress, appetite, and recovery … among many other things!
In keeping with our “clean it up” approach to sleep, I want to talk about simple upgrades you can make to streamline your night-time routine that can actually help you fall asleep faster and stay asleep longer!
[admit it - that when you have one of those great night's sleep as in 7-8 hours, you feel awesome the next day]
Here are some science-backed tips from the National Institutes of Health:
● Keep your evening routine simple – go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
● Don’t work out within 2-3 hours of bedtime. This can leave you feeling “revved up” and make it harder to fall asleep.
● Don’t eat close to bedtime, and steer clear of alcohol after dinner. Alcohol might help you fall asleep, but you can get stuck in the “light sleep” phase all night.
● No afternoon/evening caffeine. Did you know it can take 8 hours for caffeine to clear your system?
● Check your meds & herbal home remedies. Some meds (especially for coughs, colds, and allergies) contain ingredients that stimulate your system.
● Take a hot bath or shower before bed. When your body temp drops afterward, it can help you feel sleepy.
● Stay away from blue light from TV, phone, or other devices within a couple hours of bedtime. If you do use a device, install a blue light filter (tip: check your tablet/phone to see if there’s one already built-in).
● Spruce up your bedroom. Make sure it’s uncluttered and free from distractions – lights, noises, etc. – and that your bedding is comfortable. Sleeping in a clutter-free zone can make a surprisingly big difference.
● Make a to-do list for tomorrow. Write down anything you’re worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don’t have to think about it anymore). - this ones a biggie. I couldn't believe how much difference it made when I started doing this.
Cleaning up your night-time routine can go a LONG way toward improving your sleep...
But there are things you can do earlier in the day that can help, too. Two big items:
● Get some sunshine & fresh air during the day, if at all possible.
● Make sure to get in intentional movement (i.e., exercise) most days of the week!
When you get a good night of sleep, it can set you up for having a great day. Plus, it’s good for your overall recovery and wellness!
Give these tips a go.
Hope it helps.
Enjoy today
Jamie
I remember when I used to have a job I didn't like and used to dread the alarm going off Monday mornings.
But now I absolutely LOVE IT!
I literally get to work with lots of ladies every day helping them to improve their health and fitness.
Today, I want to talk about a “feel-good” topic that’s finally becoming a mainstream trend.
It’s BODY POSITIVITY … which basically means loving your body right this very minute – without any ifs, ands, or buts.
Because, frankly, your body is a miracle!
It deserves your care and respect because it works so hard to support you each and every day.
And one of the BEST things you can do to show your body that love and support is to MOVE it – regularly and intentionally. That’s why this month we’re taking a deep dive into all the wonders of MOVEMENT and how it impacts pretty much EVERY aspect of your life!
When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out.
BONUS: You do NOT have to spend hours a week working out to get these payoffs.
Here’s a list of just some of the many benefits:
Doesn’t your amazing body deserve all that!? (ANSWER: Yes it does!)
I’ve got a LOT of great info coming your way over the next couple of weeks, including the answers to some of my most-asked questions!
But I have a question for YOU first: What is your biggest fitness / movement / health-related goal right now? Comment back and let me know!
Make it an amazing day,
Jamie
If you are still spending more time than normal at home these days you’ve probably noticed a few temptations.
They are in your kitchen: all the food inside your fridge and/or kitchen cabinets! Especially tempting if you stocked up on snacks and “extras”.
I’ve got two things in this email that might help. One is a tip and another is a recipe.
First, the tip: If you find yourself making too many trips to the kitchen for food, what about setting specific times for your meals and/or snacks?
If you know you have a meal coming up in an hour or so, you might be less apt to sneak a snack.
And second: A recipe!
Actually, this isn’t a recipe so much as a DIY idea.
Staying on-track is all about planning ahead … and putting together some Healthy Snack Tupperware Boxes is a fun and easy solution.
Kids love them, too!
You can assemble your healthy snack bento box in a reusable meal/food container with dividers, but that’s definitely not necessary. Instead, you can use ziploc snack bags or other small sealable containers.
Simply package up your ingredients and keep them in the fridge until snack/mealtime!
Tip: make sure your bento box contains at least one protein-rich ingredient. This will help stabilise your blood sugar and also help you feel fuller, longer.
Possible Healthy Snack Bento Box Ingredients:
Try to include a mix of 3 to 4 different items in your boxes.
The trick is to get these assembled BEFORE you are hungry or feel like snacking! That way you’ll feel less tempted by less-than-healthy snack foods that might be lingering in your kitchen.
I hope this idea helps you – and your family – stay on track!
Make it an amazing day,
Jamie
I used to think that managing my time was super important.
Especially as I got busier with work and stuff
I used to read up on it on how I get more done in less time.
Then as I've got older I've realised that I actually get more done by managing my energythroughout the day much better.
And we're all different.
Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%.
I thought it would be helpful to list some things you can do to cut out a few sneaky drains on your energy.
I kinda geeked out on this stuff and looked at all the things that contribute to be feeling tired throughout the day.
10 Things Draining Your Energy
1. Not getting enough exercise. Not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, and boost your energy.
2. Eating processed and refined carbs. These might give you a quick shot of energy thanks to the blood sugar rush … but when your body sends out insulin to remove the sugar, it can make your blood sugar level plummet – leaving you tired and drained.
3. Not getting enough quality sleep. I sent an email about sleep a couple of weeks ago, but bottom line: your body needs sleep to fully recover and recharge.
4. Food sensitivities. One side effect of eating foods that your body is sensitive to includes fatigue. If you think that you might have sensitivities, it’s worth checking with your doctor. Common culprits include gluten, dairy, corn, soy, and eggs.
5. Eating too LITTLE. Not getting enough fuel (i.e., food) can make you feel tired – and so can eating a poor-quality diet without enough nutrients.
6. Not getting enough protein. Studies show that eating protein boosts your metabolism, and scientists believe this may help prevent tiredness.
7. Drinking too little water. Studies show that being even a little dehydrated can make it harder to stay focused and leave you feeling drained.[this is a huge one for me]
8. Energy drinks (including coffee). Like refined carbs, these can send your energy up before crashing back down. Not only that but caffeine can take up to 8 hours to clear your system, making it harder to get a good night of sleep, adding to the energy drain.
9. Stress. Feeling constantly stressed can definitely deflate your energy, both mentally and emotionally. Just another reason it’s important to have (and follow!) a plan for managing stress.
10. Being in a negative environment. It’s possible to “catch” the moods of the people around you, but being aware of it can help lower your susceptibility, as can finding things that make you feel positive!
Bottom line … move your body … eat healthy whole foods … drink your water … and surround yourself with a positive environment … and your energy should quickly return!
If it doesn’t, it’s worth mentioning to your doctor to see if you have an underlying issue.
Have an awesome day
Jamie
