So although I'm still wearing shorts it's fair to say that summer is over!
There's less light already and I've already heard people struggling with that and their motivation dipping.
That's normal, it happens to us all.
Some people suffer through the winter more than others, which is why many (in normal times) jet off for some winter sun. I love doing that myself.
But one thing I hate doing is wishing time away, there's a long time until next march when it starts getting lighter again and I know for sure I'm not going to waste my time waiting for that.
Take 2021 for example, the inevitable Christmas countdown has began but there's so much more I want to achieve this year.
There's nearly 2.5 months left.
That's a huge opportunity to do many things:
What do you want to achieve before the end of the year?
Do you have a plan to do it?
If you haven't that's fine, but have a think of what you want to achieve this year and make that commitment.
Take care,
Jamie
I'd planned this post out last week but debated whether to send it then.
The reason being I'm still in shorts and t-shirt.
It's been a great October weather wise and not that cold at all.
But the mornings are darker and the evenings are getting there too.
So you can use this list to get you ready for winter!
I know a few of the ladies in class have been struggling with the darker mornings especially which is why I've come up with this list to help you stay motivated over the next few months:
There we have it!
Have an awesome Tuesday.
Jamie Stedman
I want to share a story that I am pretty sure you can relate to.
Because it’s about … drumroll …
“What’s for dinner?”
The answer is a never-ending nightly struggle, am I right?!
We make so many decisions every day - and by the time dinner rolls around - it’s like an endless loop trying to figure out what to eat.
For me, this struggle came to a head one night when I was standing in front of the fridge, trying to figure out what to make.
The same way I did almost every single night.
It wasn’t like I didn’t have any food on hand. I’d even gone food shopping over the weekend and stocked up on healthy food.
But everything required work – and time. It involved COOKING.
And honestly, I felt so tired and stressed out by the whole thing.
I just didn’t feel like making anything.
Then the 'Just Eat' app started calling my name!!
So I opened my phone and ordered takeaway.
Even though I knew it was going to set me back on my goals.
Can you relate?
Being stuck in that cycle is the WORST … because it’s way too easy to click that Uber Eats / Deliveroo / Just Eat button on your phone.
It's so damn easy and convenient!
Sometimes you’re not even sure you WANT to break out of it because it does make your life a little easier.
But when you look at the big picture…
● You end up consuming WAY more calories than you wanted to,
● There’s likely a lot more sodium (and other unwanted ingredients) in your food,
● And it’s not nearly as nutritious as if you were to make it yourself.
Here are three things I did to break out of the loop:
1. I got over the blame game with myself and analysed why my “meal prep” wasn't working, and why I was ordering so much delivery.
I always had good intentions of spending time prepping on the weekends - but the fact was, it wasn’t always happening.
So I absolved myself of that task! Which led to:
2. Spending time “batch cooking” a couple of weeknights. But I didn’t force myself into creating entire meals.
Instead, I spent about an hour on Mondays and Thursdays pre-cooking ingredients: quinoa, rice, potatoes, proteins, (chicken/turkey burgers/etc), and veggies.
This meant I could easily mix-and-match meals for the next few days (for lunch and dinner).
This one thing was a huge gamechanger.
With the right music or podcast playing in the background, I actually started to look forward to doing this.
3. Here’s where the magic happened! I noticed the link between how I felt (and my results) when I ate home-cooked meals vs. delivery a few times a week.
I had more energy, my stomach felt SO MUCH BETTER (seriously I didn’t even know how much it would affect me), I slept better, and I even had fewer aches and pains.
After that, it was so much easier to keep up with my batch cooking – AND stay (mostly!) away from the takeout food.
This ultimately not only kept me on track with my goals, but I also saved some £££s in the process. Love that!
Upgrading your habits isn’t always easy – but it’s not as hard as you think.
Your results are waiting for you.
If you need help, let’s do this together!
Make it an amazing day,,
Jamie Stedman
Have you ever gone on a trip and found out you’ve been UPGRADED?
Maybe it’s for a flight, car rental, or even your hotel room.
Everything feels like a treat … better seats, better ride, better sleep.
Well … that’s what your body feels like when you UPGRADE your food choices.
When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fibre, vitamins, minerals, etc.), your body feels like it got an upgrade!
Basically, it’s all about SWAPPING out things that block you from your results …
and replacing them with foods that move you closer to your goals!
Here are just a few examples of upgrade swaps to try:
Crisps → Nuts
Why upgrade? Crisps contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up. [I know, they taste soooo good though!!]
Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs.
Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent less likely to develop coronary heart disease!
TIP: Portion control is everything. One serving of nuts equals about 1 oz., or about ¼ cup (38 grams). Savour each and every bite!
Cookies/Cakes/etc. → Dark chocolate
Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats) … and you’re replacing it with an ingredient that actually helps you!
The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.
Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.
Fizzy drinks → Herbal Tea
Why upgrade? Most of us already get way too much added sugar.
The Heart Association suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).
But ... get this!!!
A single 12-oz serving of sprite contains 7-10 teaspoons of sugar. GROSS.
Not only that, but studies link diet drinks to weight gain, diabetes, and heart disease.
Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great!
Burgers → Salmon
Why upgrade? You’re swapping out saturated fats for healthier fats that protect your health.
Burgers, and hot dogs are all high in saturated fat that can raise your level of LDL (“lousy”) cholesterol that’s linked with heart disease.
But fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque build up in your arteries.
Pasta/Rice/Potatoes → Veggies ... Especially Green Veggies!
Why upgrade? For starters, most of us don’t eat nearly enough veggies.
If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.
Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar.
By swapping in veggies instead, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.
TIP: To add a little more snazz to your veggies, experiment with some homemade sauces and marinades
As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.
By the way, I'd like to add that I eat all of the above unhealthy foods as well [but in moderation] - most of the time I will make the sway - like during the week. But then if I'm having a treat at the weekend and fancy a nice juicy burger then I will have it.
Have an awesome day
Jamie
