Hack to burn more fat cells

With our 3F System that helps everyone get guaranteed results - we go through Fitness, Food & FOCUS.

Today I'd like to go through some of the Focus stuff as it relates to mindset hacks that help with motivation and goal achievement.

You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved.

It’s science that will have you lacing up your workout trainers AND give you inspiration to pick up some weights! 🙂

Have you heard about “hope molecules”?

These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, [not to be confused with the Greek holiday island Mykonos!]and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

- thinking about it, the sun and sea from the island of Mykonos helps with all of the above as well 🙂

Myokines are special chemicals that your muscles create when you contract them.

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

● Reduce inflammation
● Control blood sugar
● Battle cancer cells
● Improve brain function
● Burn more fat as fuel

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to produce more myokine action in your body?

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine.

Make it an amazing day,

Jamie

Good morning Jamie, Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right?Which is why the World Health Organisation and subsequently the NHS recommend that we all have at least '5 portions of fruit / veg each day' But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish. And even those that are hitting 4 or 5 portions - they probably stack up on fruit rather than veg as fruit is sweeter and tastier. C'mon - given the choice between some fresh strawberries or blueberries and a plate of mashed swede or broccoli, I know what I most would choose. The great thing about veggies though compared to fruit is that they are so low in caloriesand so they help to fill you up and stop snacking throughout the day. This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet. I know this tip might fall into the category “I know this but I don’t do it very often.” Whenever I mention eating veggies with breakfast most people look back at me as if I'm mad. "You can't eat veg for breakfast" Why? Tricky to answer, but sublimely we are conditioned to relate breakfast with cereal / porridge / toast / bacon and eggs [Full English] Let me help - I have some ideas to get you going. 6 Easy Ways to Add Veggies to Your Breakfast 1. Stir spinach or any other green into your eggs - or blend them into a smoothie 2. Shred courgette or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!) 3. Make a big batch of veggie hash (basically saute a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top. 4. Add cauliflower or beetroot to a smoothie. 5. Top your avocado toast with some salsa (yes, salsa counts!). 6. Make a grain bowl with leftover quinoa or rice and stir in some spinach and goat cheese while you heat it up. This will keep you feeling full for hours! Your assignment: Sneak some veggies into your breakfast a couple of days this week. You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast. It really IS about making small changes over time that you can actually live with!Have a great day Jamie Stedman

Part of my job to do with writing these emails involves doing a bit of research and a lot of reading.

I cam across some interesting statistics last week which found:

That over 80% of dieters couldn’t maintain the weight they’d lost for a year. This was from a study from the American Society for Clinical Nutrition.

A staggering 4 in 5 dieters will regain every single pound they'd lost within a year (and put more on for many).

I think you'll all agree that being on a diet is hard work right?

But you do it because you think it'll be worth it.

But this proves that it almost isn't worth it, not long term anyway!

(I sound very negative, I'm not in a mood honest!! It's going somewhere good)

So why do so many people fail?

Will power?

A lot of the time this can be a big factor, but not with so many.

You see if a diet truly tests your will power, saps your motivation and makes you give up then rather than it being your will powers fault it could well be the fault of the diet.

The diet is often the reason so many people fail.

- It could be too restrictive that you can't maintain

- It can cut out complete food groups which leave you feeling rubbish and ending up having a binge

Your body doesn't like to be under this sort of stress.

So many diets bring your calories down to dangerously low levels.

I know so many ladies who are eating less than 1000 calories a day, and many aren't even losing weight so they try and cut down again (dangerous!!!)

This drops your metabolism down to such low levels that it makes weight loss very very slow.

All diets work to some degree but majority have an end point.

A point where you stop and do something else (or worse revert back to bad habits)

So what do I do?

There is a better way.

What I try to do with our ladies is give them a structured meal plan/way of eating which they can stick to long term.

A way of eating where you shouldn't get many major cravings!

Why?

Because it contains some of the foods we crave.

Take this week for example and our February Fat Loss Plan.

It contains:

Shepherds Pie
Turkey Burgers
Chicken Parmesan and Sautéed Potatoes
Family friendly, fun meals.

By adopting the 70 (good food) - 30 (not so good food/treats) approach you can still keep progressing, keep seeing results and having just enough of the things you really want to prevent cravings while not massively slowing down your results.

You can literally have your cake and eat it!

How does that sound?

Better than a low calorie, low carb, short term aggressive diet I hope?

Just so you know I've got 2 more spaces left to start in February.

I'm closing registration then until March.

If you'd like to get started then just comment below with 'February'

Have a great day,

Jamie Stedman

When I try to teach people how to change their eating habits the main sticking point usually comes around one food group. What do you reckon it is? You guessed it! CARBS Oh we do love carbs in the UK. Bread, biscuits, chocolate, pasta, potatoes, cake, all of it! People genuinely believe that they can't live without it. Did you know that it has been scientifically proven now that you can eat a bowl of soup without dipping bread in it 😉 ? Carbs does get a bad name though which is sort of unfair. Just like fats and proteins it is a food group that we need. Cutting out carbs completely is not a good plan in the long term - controlling your carb intake however is key to a healthy body and losing weight. Good carbs are good, bad carbs are very bad. They lack nutrition, they stimulate our appetite and make us overeat. This in turn leads to excess calories and weight gain. Quick run through, good carbs: Rice (brown/basmati) Potatoes (white/sweet) Quinoa Beans Root vegetables (carrots, swede, parsnips) Fruit (lower sugar ones like berries vs bananas and grapes) Bad carbs: Cake Chocolate Biscuits Pasta Bread Crisps Booze If you eat sensible portions of the good and keep the bad stuff to a minimum then you can FINALLY get control of your weight.The problem with the bad carbs is the higher sugar content stimulates the brain and leaves us wanting more. As there is so little nutrients in them then we want more and more without our brain telling us they're full. In 8 years in the industry I've heard on numerous times:'I just wanted a couple of crisps then had the whole bag''I was just going to have one biscuit the had them all' I'm yet to hear:'I made two boiled eggs for breakfast but then got a taste for them and ate 12' I live in hope though. You see the eggs fill you up, the crisps don't. The more processed/refined carbs we eat the more we crave them. They key really is to not start eating them.Many people are all or nothing in their approach, if you try and dip in and out they end up eating too much. Unfortunately there is no magic formula you just need to get the following right: 1. Healthy food shop with the right foods 2. Plan and prepare your meals so you don't get stuck and end up snacking/having a sandwich 3. Eat wholesome foods to fill you up and stop snacking 4. Make nicer meals on the weekend and enjoy them (even if they do have some of the bad carbs) 5. Do some exercise to allow you to have more carbs if you love them Sorry to say but it's not too exciting it just takes a little planning and some willpower. It's time to snap out of your habits.This year I've introduced my Habit coaching system into our Fitter Body Ladies plan to help clients change their wicked ways! Every month we pick one habit at a time like 'controlling your carbs' and we spend two weeks focussing on it. We then take two weeks to keep up the good habits before introducing a new one. Jamie Stedman