I used to think that managing my time was super important.
Especially as I got busier with work and stuff
I used to read up on it on how I get more done in less time.
Then as I've got older I've realised that I actually get more done by managing my energythroughout the day much better.
And we're all different.
Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%.
I thought it would be helpful to list some things you can do to cut out a few sneaky drains on your energy.
I kinda geeked out on this stuff and looked at all the things that contribute to be feeling tired throughout the day.
10 Things Draining Your Energy
1. Not getting enough exercise. Not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, and boost your energy.
2. Eating processed and refined carbs. These might give you a quick shot of energy thanks to the blood sugar rush … but when your body sends out insulin to remove the sugar, it can make your blood sugar level plummet – leaving you tired and drained.
3. Not getting enough quality sleep. I sent an email about sleep a couple of weeks ago, but bottom line: your body needs sleep to fully recover and recharge.
4. Food sensitivities. One side effect of eating foods that your body is sensitive to includes fatigue. If you think that you might have sensitivities, it’s worth checking with your doctor. Common culprits include gluten, dairy, corn, soy, and eggs.
5. Eating too LITTLE. Not getting enough fuel (i.e., food) can make you feel tired – and so can eating a poor-quality diet without enough nutrients.
6. Not getting enough protein. Studies show that eating protein boosts your metabolism, and scientists believe this may help prevent tiredness.
7. Drinking too little water. Studies show that being even a little dehydrated can make it harder to stay focused and leave you feeling drained.[this is a huge one for me]
8. Energy drinks (including coffee). Like refined carbs, these can send your energy up before crashing back down. Not only that but caffeine can take up to 8 hours to clear your system, making it harder to get a good night of sleep, adding to the energy drain.
9. Stress. Feeling constantly stressed can definitely deflate your energy, both mentally and emotionally. Just another reason it’s important to have (and follow!) a plan for managing stress.
10. Being in a negative environment. It’s possible to “catch” the moods of the people around you, but being aware of it can help lower your susceptibility, as can finding things that make you feel positive!
Bottom line … move your body … eat healthy whole foods … drink your water … and surround yourself with a positive environment … and your energy should quickly return!
If it doesn’t, it’s worth mentioning to your doctor to see if you have an underlying issue.
Have an awesome day
Jamie
Good morning,
We've all got goals.
We've all got ambitions.
It could be getting promoted at work
Getting married (I'm currently working on that one, 5th date now, bloody virus!)
Losing weight
Running a marathon
Have a think of what your goal is.
Let's lose the weight loss example.
'I want to lose 3 stone'
Great, do you think you will?
Do you truly believe you WILL reach your target?
If you don't then you probably won't
If you don't have 100% belief in getting to where you want to be then will that get you out of bed 30 mins earlier to get a workout in, will it allow you to say no to a dessert when eating out?
Belief is the first thing, if you don't have that then your results aren't going to match your ambition.
We also have to be realistic, if you work 60 hours a week and are running after the kids then going to the gym for an hour 5 times a week isn't going to happen.
You need to look at your current lifestyle and schedule and work around that (and maybe make some changes).
At the start of our 28 Day program we do something called a Self Audit.
We take a long hard look at ourselves, work out where we're at (even if it makes us sad) and then we are in a position to set some realistic goals.
Plus being part of the program and having that accountability transforms people's potential of hitting those goals.
So something to think about this morning.
We've still got spaces left on our June program you can start any day between the 1st and 14th of June.
Just reply to this email/post if you're interested.
Have a great day,
Jamie
Here's a thought...
Real friends let you know when you're out of shape.
Real friends let you know if you're acting out of integrity.
Real friends let you know if you're being a bit(h!!
They call you out when you're not living up to your potential.
They genuinely want the best for you.
Fake friends don't do any of the above.
Because it makes them feel better.
If you're getting out of shape and are losing confidence face friends will tell you it doesn't matter [as it makes them feel better]
Be aware of this 'friend' dynamic.
Here's the thing.
Real coaches do all the above as well [the good stuff]
Myself and my coaches might not be your best friends but we will
call you out if you're not living up to your potential.
We will push you to progressively train harder and smarter.
We will help you out on with food choices and food diaries
We will get your measurements throughout to help you stay accountable and on track. .
We will help you to stay motivated.
So that you finally see the results that you've been searching for - for years!
This is what we specialise in doing.
Helping ladies to completely transform the way they look and feel so that they DO fulfil their potential and become the best version of themselves.
Our 28 Day Transformation Programme is currently sold out but we will be starting to release places for June this week!
Comment below saying 'I'm interested' if you want some more info.
Jamie
Has this ever happened to you? (NO JUDGMENT!)
You’re driving home from work or the supermarket and when you get home, you can’t remember part of the trip …
Or you’re in the middle of a great movie – and you look down and have no idea how the entire bowl of popcorn is gone …
Or you go into the kitchen to get something and you can’t remember what or why?
These are all signs you need some MINDFULNESS in your life!
“Mindfulness” is super trendy right now - and for a VERY good reason! It can teach you to get you out of your head and into the present...
Which can have amazing benefits for your health (and results)!
● Less stress
● Better memory
● Lower emotional reactivity
● Improved focus
● Flexible thinking
● And even increased immune function!
Basically, it increases your “chill” factor.
[which right now is more important than ever]
Plus, you probably already know that having too many stress hormones in your system can make it harder for your body to metabolize fat …
and it also encourages belly fat storage! [ and we all hate belly fat storage]
Being more mindful can help you cut the stress ... but so can incorporating some simple daily activities into your routine.
and because I am super nice, I have done this for you:
7 Easy Mindfulness Practices to Help Your Results
1. Eat slowly. Notice your food before you eat it – how it looks, smells, and tastes – and take your time to enjoy it.
2. Avoid multitasking. When you’re doing 3 things at once it can feel like you’re unstoppable, but the truth is it’s actually not as efficient and it makes it hard for your brain to focus.
Give yourself permission to do just one thing at a time, and watch your stress levels reduce almost immediately!
3. Listen. When you’re having a conversation with someone, really listen to what they say (vs. thinking about what you are going to say next).
This can help boost your focus, reduce your stress, AND improve your relationships (another stress-buster).
4. Make it a routine. Pick a certain part of the day – your morning commute, a lunchtime walk – to simply focus and be aware of all the sensations created by the environment surrounding you. And do it every day!
5. Mix it up. Do something DIFFERENT to see the world in a new way. Change where you sit at a meeting, take a new route when you’re driving, try a new food, read a book instead of listening to it.
This can 1) improve your focus and 2) give you a new perspective!
6. Give your thoughts or feelings “names.” When you start thinking or worrying about something – a work evaluation, a presentation, or even the state of the world – say to yourself something like: “This is just a thought about my work evaluation.”
Naming them can take away some of their power and it also can help you recognize patterns in your thinking/moods.
7. Breathe! Take breaks through the day and focus on breathing in and out through your nose deep into your belly. This works with your nervous system to help you feel calm and focused.
Note: There are tons of other ways to improve mindfulness – go outside in nature, create a relaxing evening wind-down routine, journal, etc. Do what works for you – and do it intentionally.
The point is to slow down your thoughts and RELAX. 🙂
Your body (and brain) will thank you for it!
Make it a mindful day,
Jamie
A little over a year ago, something happened that stalled a LOT of people’s results
Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
The “something” is a LACK OF DAILY MOVEMENT.
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less !
All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
I’ve got some solutions in this email.
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
● BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
● TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
● TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the shops, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.
You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.
For example, cranking out a 45-minute workout is GREAT! It definitely can help. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.
PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.
So, what can you do?
Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day.
Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home).
Make it a point to get outside for a lunchtime walk.
Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement.
When you do household chores, pretend your mother-in-law/nosy neighbour is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.
Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.
Look for opportunities to move your body!
At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.
REMEMBER: It’s the little things you do consistently over time that give you the best results!
Hope this helps
Have a great day
Jamie
This month we’re zeroing in on RESULTS and what you need to do to make your goals a reality.
I have some SERIOUS motivation for you today.
It all starts with a time-tested truth that dates all the way back to the year 350 BC (give or take a year or two!).
That’s when the philosopher Aristotle delivered his famous quote …
“Through discipline comes freedom.”
It sounds like an oxymoron, right? Isn’t the idea of freedom to be FREE of discipline?
[oxymoron is my new favourite word - straight out of GCSE English: "a figure of speech in which apparently contradictory terms appear in conjunction"]
But it isn’t.....
Example 1: if you want more free time, you have to be disciplined in the way you spend your time.
Example 2: If you want freedom regarding money, you have to be disciplined with how you handle your finances.
Basically, it’s about taking 100% ownership of your actions AND the results they bring you.
Your actions directly lead to your results – good, bad, and neutral!
When it comes to health and wellness goals, it’s your intentional daily actions that add up the most.
It’s your choice as to whether they take you in the direction of the results you want.
● You can choose to go for a walk or sit on the couch.
● You can choose to eat an apple or a cupcake for your afternoon snack.
● You can choose to stay up late binge-watching TV series or go to bed to make sure you get 7-8 hours of sleep.
Discipline then leads to habits.
The best part about all of this is that YOU are the one who makes those decisions. This means YOU are the one who is 100% responsible and ultimately the one in control.
And this is very good news.
It's liberating.
This does NOT mean beating yourself up if you choose actions that keep you where you are … or even move you further away from your goals.
Instead, it’s about OWNING your actions, regrouping if you’re not happy with the result, and restarting!
So, what decisions will YOU be making today?
If something is pulling at you to take that next step forward towards your goals, I’m here for you.
Together, we can come up with a plan that works for your circumstances, your goals, and your unique needs.
Make it a proactive day,
Jamie
Hiya,
Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
They all add up to SUCCESS.
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
This is what I’m talking about (just one example!):
● When your nutrition is dialed in …
● You have more energy to exercise, which helps
● Boost your mood and relieve stress, which makes it easier to
● Get a good night of sleep, which helps
● Balance important hormones that help you stay feeling full & satisfied, which
● Makes it easier to keep your nutrition on-track.
● And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
What steps can you take TODAY to cover your basics?
It really does make all the difference – especially when you’re at a sticking point in your program.
Make it an incredible day,
Jamie
Save this email as it's an important one
You might want to save this email as the message is powerful.
I'd like to think that as a result of 'life lessons' and helping hundreds of ladies every week toimprove their physical and mental health, I have somewisdom that can be useful to others when shared.
and here's a little nugget for you.
There is something that should be prioritised ahead of the following:
Kids
Spouse
Friends
Your goal weight
Money
Success in our career
Your ENERGY!
Energy is currency and it should be managed & spent wisely.
The moment you shift to prioritising your energy levels - ALL OF THE ABOVE will start to improve.
I kid you not.
So start recognising how you feel throughout the day.
When do you have a slump?
What foods and drinks make you feel tired later?
What's your minimum sleep that you need to jump out of bed the next day refreshed?
How many glasses of wine can you tolerate at night without feeling low on energy in the morning?
When you prioritise your energy, you start making better decisions throughout the day.
Imagine if you got 7-8 hours sleep [by going to bed earlier]
And then had a healthy meals [that kept you fuller for longer and negated the need for a snacks]
Cut down on caffeine [and the subsequent crashes that followed 45 mins later]
And drank 2-3 litres of water instead [aiding digestion and flushing toxins]
And exercised at high intensity or walked every day in the fresh air
Your energy levels would remain high
You would be more present and engaged with friends, family and work colleagues.
You would be more productive.
You would be able to think more clearly.
You would be more positive.
You would feel good about getting things done and improving your relationships.
Your fitness would be improving and the fat will be dropping off.
Your overall wellbeing would improve.
This is part of our 3F system [the Focus part]
Food
Fitness
Focus
There is much more to long term weight loss and healthy living than just going on a crash diet.
It doesn't happen overnight, but with the right support anyone can do it.
Maybe just do a little audit on yourself today - monitor when you feel tired and the foods and drink that you consume. This will be a great start.
Let me know if you need any help.
Jamie
Do you hit the “snooze” button in the morning after your alarm goes off? Did you know that there’s a word for that? It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier This month we’re talking a lot about starting the day off right and drockling is NOT a part of the plan. I know I get it Especially this time of year when it's grey, windy and cold outside - getting out of bed is just not inviting. But you MUST jump out as soon as that alarm goes off. Here’s why: that extra 5-10 minutes of dozing you get between alarms isn’t enough time to give you a complete sleep cycle, and disrupting it in the middle can leave you feeling foggy, cranky, and even more tired. And according to the National Sleep Foundation, that grogginess can last up to 90 minutes! Not the best way to start your day. Instead: if you find yourself getting into the “drockling habit” ... ask yourself WHY. ● Are you going to bed too late to get a full night of sleep? ● Is something interrupting your sleep? ● What can you do to make sure you get 7-8 hours of sleep at night? ● Or maybe it’s time to do a little goal-setting so you’re more inspired and excited to get up and tackle the day! This will go a long way toward having less stressful and more productive mornings – which can set the tone for a really great day. Come on, you can do this. In fact if you prove that you can do this for 7 days then you'll qualify for the admission to the 'Cold Shower Club' - 🙂 [only joking] Make it an amazing day, Jamie |
Good morning,
What motivates you?
How do you want to look?
Think of the female body builder, oiled up and orange, vascular muscles rippling...
Is that what you're aiming for?
If you do then great, good luck trying to look like that for more than a couple of weeks a year (if you're seriously disciplined)
I don't want to speak for you all but I do imagine that most ladies don't really want to look like that.
I think the majority just want to feel healthy
lose their belly
tone up their arms
have a nice bum and legs
That'll do for most and will allow them to feel confident and comfortable
Not too much to ask
One of our proudest moments is when we see the ladies making these changes and feeling great about them.
Last week Alex sent us some pics of her progress and how far she's come.
We love it!
It's just real changes for real people.
Alex is doing this while working a normal job and juggling everything a normal life involves.
She trains 3-4 times a week and follows our nutritional approach as much as possible.
She tries to cut down her alcohol as much as possible
Drink as much water
Get a good sleeping pattern
Be active every day
It's not overcomplicated, in fact it's pretty simple when you break it down.
Being in the right environment and having someone there to help you from going off track is all most ladies need.
We've got a whole album of photos like this, if this motivates you then why not give it a go.
Whether it's now or when we reopen give us a try.
You won't regret it!
Have an awesome weekend,
Jamie Stedman
