Once upon a time....
I actually took a 1 month break from working out.
I was SO BUSY training clients, juggling my business with my friends/family, etc.] that I thought I didn’t have time to focus on my own self-care/fitness/etc.
Actually, I wasn’t even aware enough to think about it. It just happened.
And it wasn’t long until I was feeling exhausted and irritable; loading up weights for my clients started to feel like more work. I started to then eat crappy food because I was so busy and started to put weight on. In fact I felt like an imposter!!
Talk about a face-palm moment.
I was so in my head and thinking about everything I needed to do that I forgot to be PRESENT –
And in the process I was robbing myself of the chance to make TODAY a great day.
It’s the classic dilemma of letting the “urgent” get in the way of the important. We all do it from time to time.
We focus on all the things we think we SHOULD do …
and that usually means putting our own self-care on the backburner.
But here’s where we get it twisted: those 30 minutes you spend TODAY taking care of yourself will make everything else in your life easier.
[it's never too late to learn this by the way because it's absolutely TRUE!]
And it all comes down to today.
What you do TODAY is going to impact your tomorrow.
Thirty minutes of quiet time, 30 minutes of preparing healthy meals for the week, 30 minutes of sweating it out …
It’s literally just 2% of your day.
So what’s ONE thing you can do today to prioritize your self-care?
Tomorrow, you’ll wish you did that thing today.
Whatever the first thing that popped into your head was …
make it as “urgent” as all of the other things you have to do today.
Here’s what I’m doing: I've booked myself a 45 minute workout session of weights and cardio and I'm gonna get a real sweat on in preparation for my weekend. .....ME TIME!!
Make sure you carve out some “you” time today.
Own your day,
Jamie
Ready to finish out 2021 STRONG?
I’ve got something a little different for you today … but you know it has to be good because it’s straight from Jerry Seinfeld.
It’s called “The Seinfeld Strategy”
And it’s the same exact method he used to pump out non-stop content for his TV show and for his stand-up acts.
Here’s what’s really cool ...
We can use this same strategy to stay consistent with our fitness/health/nutrition also … ESPECIALLY through the holiday season!
How it works:
The key is to set yourself up for success.
Aiming for a 90-minute workout, 7 days/week isn’t going to be realistic for most people.
But you know what is?
MOVING your body and getting your heart rate up for at least 20 minutes.
So, are you up for the challenge?
Step #1: What’s the action you want to commit to EVERY day for the rest of the year?
Step #2: What’s the minimum threshold for being able to draw that “X” on your calendar?
Step #3: Do it every day!
If something happens and you miss a day, note how many days you kept up your streak. Then start back ASAP to beat your old streak.
This is a POWERFUL way to help build consistency - especially during the time of year when our self-care sometimes takes a back seat.
Give it a try.
Make it an amazing Monday!
Jamie
I've got an easy job with today's article.
I'm handing you over to one of our coaches Sher who has written a piece on her experience of overtraining.
Usually my posts are aimed at getting you to be more active but today for a change it's to those who may be being so active that it's harming their results.
Over to Sher:
'You all know by now that I like to share tips and tricks that I learned on my own fitness journey. Here comes another one, it's not applicable to everyone yet but for some of you, it's the right time.
This tip is about over training, yes there is such a thing as doing too much. Training is a tool we use to help us reach our goal and before I knew differently I assumed doing more training would get me to my goal faster. As I got fitter and stronger I started doing more classes, I'd be in the gym 5 or 6 days a week, I would double up on sessions and try to give 110% in every session, moving faster and lifting heavier.
After a good few months of training this way I started to see and feel differently. It wasn't what I was expecting though, I was tired, I'd push myself in the sessions because 'this is what I do now', I was getting niggly injuries every other week and my body was slow to heal. Poor sleep, recurring colds, my muscles were sore for days and I was no closer to my goal.
If it wasn't for lockdown, I'd probably still be on that hamster wheel of overtraining Lockdown meant I was forced to change my routine. I was still training 3 or 4 times a week and I made sure to get out in nature and walk everyday.
I will be honest with you, I was frightened! I felt that I was losing my fitness level and thought I was heading straight back to square 1 with bells on. However, it was an eye opener! Over the months that past I realised a few things, I was feeling better in myself, sleeping better, less injuries and my soreness healed faster. I was able to lift heavier weights again, heavier than I could in the previous months and the biggest surprise of all I was getting closer to my goal, mind blown
For years I had assumed I wasn't seeing results because I wasn't spending enough time working out. The reality for me was I was doing too much and couple that with not giving my nutrition any time and attention meant my body had no energy left to make the changes I wanted to see.
Recent research has shown that the most effective way to train is 3 full body sessions a week, with rest days in between those sessions. At Fitter Bodies when you sign up that's exactly what we ask you to commit to, 3 sessions a week with Brucie Bonus 4th session of recovery and mobility on a Saturday morning. The mobility and recovery session with Ifan is in there for a reason, as is Olga's lovely stretch and relax class.
Relaxation and recovery are just as important on your journey as cardio and strength training. Now don't get me wrong, we love seeing you in the gym! I think I have the best job in the world but please remember YOU need to listen to YOUR body. Take the rest days! Go for a walk or a cycle, come to stretch and relax or mobility and recovery, maybe take a gym hour and make it a nutrition hour instead and prepare your lunches for the next few days, honestly your body will thank you for it.'
Great advice, so if you're smashing the training 5-6 times a week and not seeing results for your hard work then maybe it's time for a change?
Have a great weekend,
Jamie
Good morning ~Contact.FirstName~,
What do you think I'm talking about?
Carbs?
Exercise?
Supplements?
Fasting?
Protein?
They all are factors but no
WEEKENDS
I see so many slimmers get absolutely nowhere with their weight loss efforts because they blow it every weekend.
Make progress in the week but as soon as it gets to Thursday night/Friday the flood gates open.
I admit it's tough on weekends, there's so much more going on socially at weekends usually plus you have a lot more time, routine goes and it can be a much more difficult time to keep to your usual routine.
I struggle myself to get it right on weekends and it annoys the hell out of me!
Getting to Sunday night and thinking 'I've gone overboard AGAIN!'
Should you treat the weekend the same as the week?
There's no right or wrong answer here, some people successfully do this other need a few treats (as it makes them better in the week).
That's my approach, keep it controlled in the week and then a few treats on the weekend.
The best thing you need to do to get your weekends right is PLAN it.
Don't lose that control, plan in treats, plan in a few drinks, a dessert or whatever you fancy but decide what you're having it and enjoy it.
Friday-Sunday most will have 9 meals. Still try and make 6-8 as healthy as possible.
Have a nice 'treat meal/drink/dessert/snack' and move on.
There's nothing worse than feeling sick and guilty every single week because you've had too much.
Regain control, plan ahead and you will be amazed how much quicker you'll get results when you don't keep having to start again every Monday.
Have an awesome day,
Jamie
PS I almost hate saying you need a treat on a weekend which suggests you're starving yourself or eating boring in the week. You shouldn't, I love my food in the week and have things like Greek yoghurt and fruit, eggs and bacon, chicken salads, stir frys, salmon and jacket potatoes, currys.
Definitely not rabbit food, really these foods are the treats. You feel much better after them.
