Just popping in with a little check-in!
How are you doing today?
How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?
I’m asking because all of that is RELATED.
When just one of those things is out of whack, it can throw everything else out of whack right along with it!
So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).
Some ideas:
Easy to do the above? - yep
But also easy NOT to do the above!
This can be like hitting the “reset” button on your day and will help you make better choices moving forward.
What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it!
Having a “big picture” viewpoint can make all the difference in your fitness/wellness – and it’s just ONE REASON why working with an experienced coach can help you get the results you want!
Not only will you have a complete roadmap to success, but also the accountability, support, motivation, and experience to help you feel great every step of the way.
Make it an amazing day,
Jamie
As I mentioned earlier this week we are now closed to new members for January.
Our aim now is to give our members the best January and get 2022 off to the healthiest possible starts.
We've got a new meal plan (drop a jeans size challenge) as well as new and improved workouts to increase fitness, improve strength and tone up the body.
But I still love writing these posts and am committed to trying to help as many ladies like you every day with little hints and tips to help you get/stay fit and healthy.
So today I'm going to share what I call the basics to weight loss/feeling better.
4 tips which are simple, uncomplicated and if you do regularly each day you will feel better almost instantly.
Following these steps are often enough to lose 1 stone in a month or if not for weight loss then you'll feel a lot healthier and more energetic.
So over to the 4 quick tips:
1. Drink more water
2. Cut down on junk food
3. Eat more protein
4. Eat more vegetables
It's so simple but so underused.
How many of those 4 things do you do every day?
Forget about miracle workouts or miracle diets.
Just do those 4 things consistently for a week and tell me how you feel.
You'll be surprised!
Have a great day,
Jamie
This is something I've seen more and more over recent years
It's true that way more than half of ladies fail in their weight loss attempts
Multiple ladies fail multiple times over multiple years (and decades)
Does that make sense? ha! It does in my head 🙂
Failing at something is pretty demotivating, it's a negative
So why do so many ladies fail?
There's multiple reasons but the big one I want to talk about today is:
WEIGHT
They focus too much on weight and what the scales say
Yes, it's illogical to think that ladies fail in the weight loss attempts due to focussing on weight too much but hear me out.
If you just focus on weight then every time you step on that scales you've either Succeeded or Failed
You gain a pound, well you've failed. Negative emotion
You lose a pound, you've succeeded. Positive emotion
What about when you feel really run down, you binged last night so have starved yourself all day as punishment and you step on the scales. You've lost a pound. Positive emotion? Do you really feel that great though?
How about focussing on health?
How about looking at all of these measures rather than one:
- Energy
- Being less prone to illness
- Motivation/positivity
- Quality of sleep
- Fitness
- Strength
- Scale weight
- Body fat
- Control over food and drink
You see when you look at all of these things you could 'Fail' with 3 things but 'Succeed' with 5.
That's a positive.
That's moving forward.
That's momentum.
That'll lead to success.
If you've got such a bad relationship with the scales then throw them out, concentrate on the above without the mental pressure of weighing and I really think you'll get better results.
Mindset is a massive thing in any journey to a goal.
On our January 28 Day Program as well as doing a drop a jeans size challenge we will build you up mentally to see things different.
Massively increasing your chances of success.
Take care,
Jamie
Reply with January if you want to find out more.
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
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
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 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 ~Contact.FirstName~,
It's fair to say that more people are exercising than ever before.
Millions of people across the UK have some form of gym/sports membership.
People across the UK are swimming, running and cycling every week.
It's fantastic!
But we still have a major obesity problem which doesn't quite add up.
I believe one of the biggest contributing factors to this is how we spend most of our day.
I'm sat in my office writing this email, where are you reading this?
In bed? On transport?
At the desk?
Sat on the sofa?
The problem is even if you workout 4-5 times a week but you're sedentary the rest of the time you can still get problems.
Say you worked a 9-5 office job and you are well behaved and get your 8 hours of sleep a night then that's 16 hours (give or take walking around a bit at work) sat down/lying down!
That's two thirds of your day without taking into account the commute to work, sitting down for breakfast and dinner plus TV time in the night.
It's staggering really!
Some people probably easy spend 20+ hours a day on their ass!
The human body is an amazing thing, it can run marathons, climb a tree, jump onto a box as tall as them.
It's not designed to be sat down all the time, but it will adapt to that being the norm if that's all it's asked to do.
Your muscles will change, your metabolism will slow and your body will get bigger and less efficient. Mobility will be reduced, it's also harder to build all important muscle, plus due to other factors you will increase your chances of getting serious health problems.
Tips to reduce your sitting time:
- Get a smart watch (some vibrate when you've been sat down too long)
- Aim for 10,000 steps a day
- Get a stand up desk
- Go for a walk lunchtime
- Walk to and from work if possible
- Park further away from your destination
Just a few things to try.
There really is much worse problems associated with a sedentary lifestyle than just putting on weight.
Have a think about how you spend your days.
Thanks,
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
