January – Day 25/31

Go easy on yourself.

On your journey to be a fitter and healthier you focus on just that – YOU. Please don’t compare yourself to others and especially not to images you see on social media. It isn’t reality.

Thankfully even some of the instagram stars are now showing their instagram posts vs. the reality of the images they are in – posed to perfection vs. their true appearance.

Rianne Meijer is an internet Vlogger, she shares a series of side-by-side shots that reveal the truth behind those “perfect” Instagram photos.

We are also starting to see a more diverse range of bodies in fashion advertising with varying sizes used on websites and no airbrushing out of stretchmarks or imperfections.

Truth is, if we were all these airbrushed “perfect” images, we wouldn’t be us. We wouldn’t be who we have grown to be, we wouldn’t be unique or truly beautiful. For it is our so called flaws that make us who we are and the journey that we have travelled that has made us.

In whatever challenge you have given yourself you should only strive for one thing, to be better than you were yesterday.

January – Day 24/31

YOU ARE MORE THAN JUST A NUMBER ON THE SCALES!

When weight loss days get you down remember this – you are more than the number on the scales.

You are stronger, braver and more resilient than you even realise. You are a worker, a trier, a dedicated dream chaser. You are every thing to someone; you are their sun and moon, you are their rock and safe place. You are a body of emotions, feelings and passions. You are smart, funny and educated. You are kind, loving and giving. You are helpful. You are love.

A number doesn’t make you who you are – You set the rules of who you are and YOU are GREAT!

***Side note – hopefully by taking part in the January challenge you are finding that you aren’t really having down days regarding your diet or weight loss as the plan is designed to work around YOU, YOUR likes, YOUR lifestyle, YOUR way.***

January- Day 23/31

One for the morning pit stoppers or just the days you cba! Quick fix supermarket lunches and snacks…

Base your meal/snack on your protein:

  1. Cooked meat – demi is great as you can ask for a specific amount but pre-cooked package stuff like mini fillets, beef or seafood are just as good (I love a pack of king prawns).
  2. Tinned/no drain tuna – ring pull tin or plastic pot, just don’t forget to recycle.
  3. Boiled eggs – the big lads such as Asda do a pot with a couple of pre-cooked and peeled boiled eggs in. Usually located by the sandwiches.
  4. Greek yogurt – single serving rather than family tub ensure portion control on the go and limits waste.
  5. Protein bars – not the breakfast bars that claim to have protein unless you’re happy to truly read the labels and see if there is decent amount in there. I mean a Grenade bar or a warrior bar
  6. Beef jerky – lasts a while and totally satisfying.

Select your side. Aim for a quality side if you’re looking at a main meal or need a more wholesome snack:

  1. Salad box
  2. Wholegrain microwave rice pack
  3. Wholegrain cous cous
  4. Raw veg – carrots, peppers, cucumber, etc
  5. Fruit – apples, banana, berries, etc
  6. Wholegrain cereal – High bran for example, great for fibre content too
  7. Graze box snacks – supermarket own brand are just as good and cheaper.

Need a drink?

Ideally you want water or maybe a teeny bit of dilutey juice but may be you’re hankering for a fizzy drink. Aim for the sugar free options and try to avoid fruit juices.

Want a bit of something sweet?

If the fruit doesn’t cut it and the protein bar just isn’t an option have a look down the sweets aisle. Look at the snack size options, see what you fancy, make sure it fits your calories and your 80:20 rule for the day.

If you’re veggie/vegan then there are some great options available for you too. From refridgerated soups, and tinned bean salads to fresh produce – I won’t pretend to be an expert in this because I’m not but it is something I will be looking into more in future.

I hope this makes your morning or lunch time supermarket dash easier to manage and helps you hit your daily goals.

Small, consistent changes are key.

January – Day 20/31

After our reality check a few days ago, how is everyone doing? Are you feeling better? Feeling more energetic? Lost a few pounds?

If not, what are you doing about it?

If you are struggling and you need help to see where it’s not quite going right, drop me a message and I will do my best to help you out. It’s only by ASKING that we can get the answers that we need, and it’s often only by ASKING that we are able to make the changes we need for the results we want.

Don’t be shy. Just ask.

WE SHOULD NEVER STOP LEARNING – IF YOU THINK YOU KNOW IT ALL THEN YOU NEVER WILL.

January – Day 19/31

Hands up of you’re doing? Dry January?

Hands up if you started but then gave in?

Hands up if you couldn’t give a toss about dry January because you enjoy your glass of ***insert beverage of choice*** after a long week?

Fair play whatever you’re doing. It’s always good to take time out and give your body a rest from alcohol but as long as it’s not a problem then a couple of drinks a week isn’t going to do you any harm.

The thing is – do you track your alcohol intake? Like the macros, protein, carbs and fats, alcohol holds it’s own caloric value: 7 cals per gram and at zero nutritional value.

If you’re serious about your weight loss but don’t want to drop your glass of wine, cider or whatever then you need to factor it in to your daily allowance. You can still enjoy it, it just needs accounted for. As with the 80:20 rule – hit your protein goal with 80% of your diet being nutrient dense, then stick to your calories and you can have whatever else fits in with it all.

Our plan is giving you the tools to have a maintainable LIFESTYLE whilst feeling fitter, healthier and dropping weight, we’re not a restrictive crash diet.

January – Day 17/31

Short post – quick body weight workout you can do anywhere.

5 Minute Warm Up – 30 seconds each:

  1. walk on the spot
  2. jog on the spot
  3. bum kicks
  4. high knees
  5. right leg swings
  6. left leg swings
  7. jog on spot whilst circling arms forward
  8. jog on spot whilst circling arms backwards
  9. jog on the spot whilst crossing arms over chest and opening them wide
  10. walkout burpee

Main Session, Body Weight Circuit – Work through the exercises number 1-10, doing each exercise for a work to rest ratio of either 30s:30s, 40s:20s or 50s:10s depending on your starting fitness level and prior experience. Rest for 1 minute at the end of the 10 exercises – repeat for 2-4 rounds depending on time allowance and ability. One round will take 11 minutes in total (including the rest). You can download INTERVAL TIMER for FREE to your mobile phone which can then be set to your desired work:rest ratio (and how many rounds you want to do).

  1. Squat
  2. [Box/Wall] Push Up
  3. [Walkout] Burpee
  4. Alternating Lunge
  5. Tricep Dips
  6. High Knees
  7. Alternating Side Lunge
  8. Shoulder Push Up
  9. Long Jump with Jog Back
  10. Plank

All of these exercises have a beginner, intermediate and advanced version which you can search for online should you need a video guide (my apologies I haven’t made one myself but trying to move is a struggle at the minute let alone demonstrate exercises correctly). Bodybuilding.com is a great place to go to for video tutorials.

Cool Down – 5-10 minutes slowly allowing the heart rate to lessen, the body temperature to reduce and the breathing rate to come down followed by stretching:

  1. Gentle jog on the spot slowing to a walk over 3-5 minutes.
  2. 30 seconds stretching for each of the muscle groups used – hamstrings, quads, glutes, chest, back, triceps, shoulders.

Again, going back to day 1. Always check with your health professional before beginning a new health or fitness regime. If you feel light-headed, faint, or unwell at any point, discontinue the session.

January – Day 16/31

Time for a reality check!

How are you doing with the plan? Are you seeing changes? Are you making changes? Well, if you’re doing it properly, you should be and here’s the hardest fact – if you’re not then you have no one to blame but yourself.

Brutal? Maybe.

Necessary? Absolutely!

The thing is, when it comes to weight loss, I am giving you ALL of the tools here. I have given you the baby steps to put together to create your ideal lifestyle so that you can easily lose weight at the same time as living. If you are not prepared to use these tools properly then you’re not fooling anyone but yourself.

Lets recap the things that you should be doing:

  1. Are you drinking enough water?
  2. Have you worked out your daily calorie allowance?
  3. Are you tracking your daily calorie intake via My Fitness Pal?
  4. Are you tracking your daily calorie intake accurately by measuring all of your food?
  5. Are you hitting your daily step goal?
  6. Are you using the 80:20 rule to avoid binge behaviour?
  7. Are you hitting your daily protein goal?
  8. Are you hitting your daily fibre goal?
  9. Are you planning out your meals in advance?
  10. Are you planning out your exercise sessions in advance?
  11. Are you achieving 5 x 30 minute exercise sessions a week?
  12. Are you doing activities which help you relax?
  13. Are you working on your sleep habits?
  14. Are you being honest with yourself?

If you want to see a difference, like really, truly, honestly want to see a change in yourself the you will already be doing all of the above and have taken responsibility for your actions. If you haven’t made the changes then you need to either accept that you want to be unfit, unhealthy and unhappy OR decide that enough is enough and now is time to put the effort in.

No one can do this for you.

No one will do it for you.

People will question what you are doing.

But once you hit your goal – PEOPLE WILL WANT TO KNOW HOW YOU DID IT!