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 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 21/31

More of a borrowed post today after lots of talk around “Blue Monday” yesterday. These are truly the things that can actually make you feel better however difficult they may be – you grow when you step outside of your comfort zone.

“Self-care is often a very unbeautiful thing.

It is making a spreadsheet of your debt and enforcing a morning routine and cooking yourself healthy meals and no longer just running from your problems and calling the distraction a solution.

It is often doing the ugliest thing that you have to do, like sweat through another workout or tell a toxic friend you don’t want to see them anymore or get a second job so you can have a savings account or figure out a way to accept yourself so that you’re not constantly exhausted from trying to be everything, all the time and then needing to take deliberate, mandated breaks from living to do basic things like drop some oil into a bath and read Marie Claire and turn your phone off for the day.

A world in which self-care has to be such a trendy topic is a world that is sick. Self-care should not be something we resort to because we are so absolutely exhausted that we need some reprieve from our own relentless internal pressure.

True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.

And that often takes doing the thing you least want to do.

It often means looking your failures and disappointments square in the eye and re-strategizing. It is not satiating your immediate desires. It is letting go. It is choosing new. It is disappointing some people. It is making sacrifices for others. It is living a way that other people won’t, so maybe you can live in a way that other people can’t.

It is letting yourself be normal. Regular. Unexceptional. It is sometimes having a dirty kitchen and deciding your ultimate goal in life isn’t going to be having abs and keeping up with your fake friends. It is deciding how much of your anxiety comes from not actualizing your latent potential, and how much comes from the way you were being trained to think before you even knew what was happening.

If you find yourself having to regularly indulge in consumer self-care, it’s because you are disconnected from actual self-care, which has very little to do with “treating yourself” and a whole lot do with parenting yourself and making choices for your long-term wellness.

It is no longer using your hectic and unreasonable life as justification for self-sabotage in the form of liquor and procrastination. It is learning how to stop trying to “fix yourself” and start trying to take care of yourself… and maybe finding that taking care lovingly attends to a lot of the problems you were trying to fix in the first place.

It means being the hero of your life, not the victim. It means rewiring what you have until your everyday life isn’t something you need therapy to recover from. It is no longer choosing a life that looks good over a life that feels good. It is giving the hell up on some goals so you can care about others. It is being honest even if that means you aren’t universally liked. It is meeting your own needs so you aren’t anxious and dependent on other people.

It is becoming the person you know you want and are meant to be. Someone who knows that salt baths and chocolate cake are ways to enjoy life – not escape from it.” – Brianna Wiest.

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 18/31

Yesterday we did a home workout, today I want to share a very basic gym workout – should you find that you fancy it!

Warm up – 5 minutes on any full body cardio machine plus the following dynamic stretches:

  1. Hamstring swings
  2. Arm circles
  3. Arm across the chest
  4. Torso twists
  5. Shoulder shrugs

Main Workout – these are machine exercises – complete each exercise for 12-15 reps for 2-3 sets resting 30-60 seconds between.

  1. Leg press
  2. Leg curl
  3. Leg extension
  4. Chest press
  5. Seated row
  6. Shoulder press

Once you’ve hit these COMPOUND (multi-joint) movements you can cool down OR if you have time try some of the following:

  1. Calf raise
  2. Bicep curl
  3. Tricep push down
  4. Ab curl
  5. Dorsal raise

Cool down – 5 minutes gentle walk on treadmill followed by stretches as per home workout.

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.