I’ve got a question for you …
Do you have a kitchen cabinet, shelf, or drawer that is OVERFLOWING with plastic reusable containers?
I know I certainly did!
But a while back, I made the decision to get rid of most of them and I haven’t looked back.
I’m here to encourage you to do the SAME THING.
The tipping point was when I used to batch cook food at the weekends and store them in plastic containers and when I'd grab one from the fridge midweek, and heated it up in the microwave, the food would taste of plastic as well.
The longer it was stored in the containers, the more like plastic it would taste.
It’s time to send (most of) those plastic containers out for recycling and replace them with something better.
And by better, I mean better for your health, the environment, and also the taste of your food!
Plus, it will even save you £££s in the long run because you won’t constantly have to replace flimsy, worn-out containers.
Glass is a MUCH better choice.
● Even if you use BPA-free plastic, studies show that toxic chemicals in plastic can migrate to your food when you microwave them. That doesn’t happen with glass.
● Glass can withstand higher temps, which means it won’t warp or break down when they’re washed in a dishwasher.
● Glass containers can last practically forever with the proper care, and if you do want to get rid of them, they are easily recycled.
● Glass containers are usually freezer-safe, don’t release chemicals when they’re frozen, and are less likely to leak.
● Glass containers don’t smell or absorb stains.
● And they look nicer, too!
Plus, glass containers are surprisingly affordable, especially if you buy a set of them. - you can get them from IKEA or amazon at a good price.
Are you going to be treating yourself to this upgrade? Let me know what you choose!
Make it a healthy day,
Jamie
Here’s something you might be surprised to know if your social media feed is anything like mine.
The “hustle and grind” is NOT the fastest path to your results.
In fact, for some people, it’s a path to NOWHERE.
Especially if you have responsibilities … like a career, family, home, pets, etc.!
It’s true: the idea of “go hard or go home” might be exciting at first.
and seems to be the go to phrase from macho PTs in their 20s.
But a few weeks later? Not so much.
This way of thinking can leave you feeling tired, sore, and worn out! All that stress can actually work AGAINST you.
There IS a better path.
● Listening to your body’s cues
● Making small, sustainable changes that add up to BIG results
● Creating new healthy habits that actually support your lifestyle
● Doing properly programmed workouts that help you reach your goals and GIVE you energy, not drain it
● Eating the right combo of nutrient-dense foods that support your body’s needs AND goals (and doesn’t make you feel deprived)
● Integrating lifestyle tweaks (sleep, stress management) that keep your hormones and body in balance.
The best thing? It’s about building a healthy lifestyle that you can follow (and enjoy!) for years to come.
Jamie
As we reach the end of Summer and two thirds of 2021 is done (doesn't seem that long ago we were all praying for the end of 2020) it's time to reflect.
I've been doing a lot of this myself.
I'm currently part of a program where every single week we evaluate 4 key pillars:
1. Health
2. Relationships
3. Personal Development
4. Business/Career
Each week I grade myself on this, it's such a worthwhile exercise, since the start of my career I've lived day to day, hardly any planning and not much awareness.
This has helped to change that (I've still got a long way to go).
One thing I've noticed is when business is at it's best very often the other 3 are lower.
More time at work means less time to train and eat week (health), less time with my family and friends (relationships) and less time doing my hobbies and interests (personal development)/
It's interesting and I think this is the same for many.
Work can be all consuming and it throws people's health out the window.
Little task: Score yourself out of 10 on Health, Relationships, Personal Development and Business.
Then you find the key area you need to focus on.
Going back to talking about our year.
Are you proud of what you've achieved this year?
What have you done to better yourself?
What improvements have you made?
One thing I see so often is ladies just trying to do it all on their own.
Trying to write their own fitness programs and diet plans and expect to crack the weight loss conundrum.
How often does this work?
It varies, it does for a lot initially but then soon quickly fails.
So many ladies just get stuck in this yo yo, dieting and losing weight when motivatiion is good for a few weeks and then starting again a few months later from the same position (or worse).
It's draining.
For the same price as a two course meal you can get:
- 4 workouts taken by a personal trainer at our private ladies only studio in dafen
- Access to 6 live online workouts a week you can do from home
- Access to a private whatsapp group for new ladies on our program where we teach you how to manage your lifestyle for the best results
- Get an induction in week 1 where we weigh, measure and teach you on our program
- Get access to our tried and tested core plan alongside shopping lists and recipe books
- Get access into our private facebook group which includes countless recipes, online workouts and educational videos to teach you about nutrition and even things like emotional eating
Would that be a good investment for you?
If you're interested just drop us a message.
Jamie Stedman
We'll help you every step of the way.
You can then look back at the end of 2021 and have something to be really proud of.
Have a great bank holiday weekend.
Jamie
I’m lucky to have a few really great cooks in my life.
Several of my friends actually cooked/used to cook professionally, which I have recently learned makes them actual “chefs.”
Anyway … one of the chefs blew my mind when he gave me the secret to his amazing family meals.
I am sharing this because all too often we OVERTHINK meal planning and prepping.
His advice is so simple and so fool proof that it completely transformed how I personally approach my own meals.
Here it is:
“As long as you put together ingredients that taste good, your meal is going to taste good.”
(I told you it was simple.)
However, I’m going to take it to the next level – with one slight change:
● I would add the words “healthy whole food” to the ingredient criteria: “As long as you put together healthy, whole food ingredients that taste good, your meal will be healthy and taste good.”
I used to spend too much time making over-complicated recipes … it always felt like a chore.
You know, something fancy like “braised Brussels sprouts with pork tenderloin and peaches.”
Which is fun sometimes, but gets old fast … and the clean up takes way too much time.
Instead, it’s all about putting together:
Simple and easy recipes for busy ladies.
Delicious protein + delicious vegetable + healthy fat + (sometimes) a whole grain.
And then adding a seasoning or sauce that tastes great! Or you can even throw them together in a pot with some broth and make a soup.
Now, on any given day you will find in my fridge:
Protein choices: pre-prepped chicken, ground turkey, salmon, ham, etc.
Veggies: sauteed carrots, roasted cauliflower, sweet potatoes, broccoli, etc.
Grains: Jasmine rice, quinoa, chickpea pasta, etc.
When it’s time to put together a meal for lunch or dinner, all I have to do is grab my ingredients and put it together.
It’s not always fancy, but it IS always healthy and delish. And it also keeps me on track with my goals and energized to take on my day.
Like I always say, it’s the small, simple steps that add up to BIG RESULTS!
What are YOU having for dinner tonight?
Jamie
As you know every day of the week I write content to send out to you lovely lot.
I have a system of creating hopefully helpful information that will have a positive benefit to your lives.
Today though I just wanted to leave it to one of our ladies.
Dawn has recently completed her 28 day program with us and she left this comment on our Facebook page.
It hits home why we run the business as we do, yes we want to get people fitter and healthier and lose weight but we also want to give them a support circle, very often when we really need it.
Over to Dawn:
'I joined to lose a few pounds but mostly I needed to get moving again.
I have a stressful desk job, working around 10-12 hours a day and found I was just stiff, low energy, generally lethargic and feeling my age.
Also relatively new to the area I wanted a gym where I might get to know people as the pandemic has left me really isolated as family all the other side of the country.
FBL is small enough to create a lovely community of ladies and provides that personal touch that other gyms just can’t offer.
Classes are great and cater for varying levels of ability so don’t worry if you’ve never exercised, this team will help you build up your strength and energy. Food plan is easy to follow and there’s lots of great advice and daily messages to help keep you focussed and positive about your goals.
I’ve just completed my 28 days, lost some pounds but more importantly I’ve lost cms where I wanted to, I’ve got so more energy, less bloated and I’m surprising myself about what I am able to do, so definitely not feeling my age as much as I was and feeling a lot better about myself. I’ve enjoyed it so much I signed up for another 6 months.'
If that's inspired you to try out our next program then drop us a message.
Thanks,
Jamie
Have you ever gone through a time in your life when you felt “in the flow”?
Wasn’t it GREAT?
You had a TON of energy, your sleep was on track, you felt productive, and you were positive and optimistic. Not to get woo-woo ... but you felt “in sync.”
Chances are, one big reason was that your body was running in its natural rhythm – basically, following your body clock. And it turns out there’s nothing woo-woo about it.
I have a quick and powerful tip to get back to that feeling if you’ve lost it.
But first, it’s important to remember that our bodies CRAVE routine. Especially healthy routines!
When you’re NOT following your body clock, you can feel fuzzy, unfocused, and tired.
You can also feel hungry … even when you’re not.
Over the long run, it can spell disaster for your health. It can affect:
● Your heart health
● Your metabolism
● Your digestion
● Your skin
● Your body’s ability to repair DNA damage, and
● So much more!
PLUS … disruptions in your body clock (aka circadian rhythm) are linked with obesity, diabetes, and mental health issues.
Here's ONE TIP that can go a long way toward helping your body clock get into sync.
Your body’s “clock” is actually located in your brain’s hypothalamus, right above where the nerves of your eyes cross.
It’s made up of thousands of nerve cells that sync your body’s functions and sleep-wake cycle through hormones and other signals.
→ One MAJOR thing that affects it is LIGHT. (A clue we’re meant to sleep at night: we don’t have night vision like most nocturnal animals.)
Light and darkness trigger a LOT of different actions in your hypothalamus.
So … the tip is to GET SOME NATURAL LIGHT during the day!
GO OUTSIDE. And even better, while you’re out there, go for a 20-30 minute walk … which is another way to help tune up your body clock.
Simple? - yep
In fact it's so simple that it's really easy NOT to do.
So my challenge for you is to commit to doing this every single day.
[those steps alone will start to add up as well which is pretty cool]
And this is just the start … I’ve got great strategies coming your way soon on how to accelerate your results by tapping into the power of your own body.
But for now ...
Make it an amazing (and light-filled) day 🙂
Jamie
Good morning,
We are a couple of days into our September 28 day program.
Last weekend we did 2 inductions for keen new ladies looking to embark on their health and fitness journey with us.
Our coaches take care of the exercise for them but very often the sticking point is with food.
It's the same for all of us that exercise, the time we spend in the gym is a very little percentage of our week. Our time alone in the big wide world with food temptation everywhere is the other 99%!
That's why in the induction the main focus is on discussing the food and lifestyle side of things, these make or break every single person's weight loss efforts.
We got talking Saturday about our relationship with food.
So many ladies I speak to have a routine similar to this:
Sound familiar?
Morning - In a rush so piece of toast or maybe just a coffee
Lunch - If busy in work sometimes skip it or just grab a meal deal (or another coffee)
Dinner - Starving from eating nothing or hardly anything so just grab whatever you can find
Repeat every day
You see these ladies aren't overeating, they are UNDER eating.
They have a negative relationship with food, almost unintentionally starving themselves and still very often not losing weight.
This approach doesn't work.
This does:
Eat For Health
Try and put as much food in your body which will nourish it and make it healthier.
Foods like:
- Lean chicken/turkey
- Fish
- Eggs
- Vegetables
- Fruit
- Nuts
Natural, single ingredient foods.
If you can pack your diet full of this stuff then you will naturally get healthier which will lead to:
- More energy
- Stronger muscles
- Reduced illness potential
And
WEIGHT LOSS
Just rethink your diet and don't just concentrate on cutting out, add in the good stuff.
Have a great day,
Jamie
