Tuesday Tip: Consistency is key 😇

I say it all the time and I’m sure you find yourself saying it too – ‘I just need to be consistent…and then I’ll start seeing results’. But whilst that is undoubtedly true the issue lies in what we think of as ‘consistency’. Often we struggle with consistency because our expectations and perception of what consistency looks like aren’t realistic. We assume it means being 100% on our nutrition every day, smashing out 1-2 workouts every day hitting 10,000 steps daily, getting to bed early every day, and being 100% on it and motivated every single day.

But who can actually do that every day? I couldn’t! We’re all busy with work, families, social lives and many of us are already running on close to empty as it is. Trying to eat and workout like an Olympic athlete isn’t going to work. You don’t have time and you can’t sustain it . And this is why you feel like you’re failing – your expectations don’t match your capabilities. The better approach is to have a realistic, sustainable plan based on what you can manage.

A good way to do this – every Sunday (or any day that works for you) have a think about:

• How many workouts you can realistically fit in and that you want to fit in that week? Maybe it’s 2 maybe it’s 4 … whatever is fine! Schedule them in.
• Food wise could I keep it simple with the same basic breakfast and lunch for a few days? If so what do I need to get for that?
• What social events/meals out do I need to plan ahead for?
• How many steps did I manage last week? Could I do the same or slightly more this week (500 extra steps for example).
• What small steps could you take this week to help reach your goal e.g. only drinking alcohol 2 nights instead of 4, swapping a heavy calorie snack for a lower calorie one etc

Focus on being consistent at things that you can actually fit into your life and you’ll find you’ll actually succeed.

Happy Tuesday 🤗xx

Tuesday Tip: Fallen off track? 🛤️

If you’ve fallen off track with your fitness this summer then here are a few things you need to know.

# 1 STOP beating yourself up about it..

Making yourself feel bad or guilty for not being consistent with your workouts during the summer is not the best way to motivate yourself. In fact, it’s just the opposite. If you want to get back on track, you’ll have to leave the guilt behind and move forward.

# 2 What made you fall off track in the first place?

Did you set unrealistic expectations? Was it a question of poor time management? Overextending yourself? Different routines? Or do you simply need to change your definition of the ‘track’? All these might be true, or there may be other reasons – look at them as data NOT a character flaw or sign of failure. Once you examine the why you can adjust accordingly.

# Consistency is key

Consistency can take many forms and will vary throughout the months/years. It’s important to realise that sometimes your best effort at consistency will be 2 workouts a week, or walking instead and at other times it may be 4/5 workouts a week. Don’t spend time comparing yourself to what you used to do, just focus on what you can do now.

# Be mindful of what you are telling yourself

Be mindful of what you are telling yourself
If you’ve developed a pattern of shaming yourself when you are falling short then this self sabotage will negatively affect your outcome and your mindset.

Whenever you repeat these thoughts you simply reinforce the idea that you ‘always do this’, or ‘this is why I can’t get results’ or ‘I’m useless’. Take notice when you do this and try to stop the spiral.

# Just start.

There’s no need to waste time overthinking it, or looking for how you can get motivated again. Just taking that next step and starting is the solution. There’s no need to overthink it.

Happy Tuesday 🤗

Xx

Tuesday Tip: Protein for breakfast? 🍳

Should you eat protein for breakfast? This is a question I often get from clients and there’s a lot of info in the media suggesting we should but do we really need to? A recent study has reviewed the impact on protein consumption at breakfast on muscle strength and health,

They found that sufficient protein intake was linked to increased muscle mass, especially in older adults. It found that if the total amount of protein consumed over the day was sufficient then it didn’t matter when it was consumed. So for those meeting their protein goals, missing protein at breakfast won’t have much of an impact if their daily total is enough.

Protein itself is essential, especially for maintaining and building muscle, so it helps with recovery and is also great at keeping you feeling full. But the reality is most people’s diet includes more than enough protein as it is. Average daily recommended intake is 55g for men and 45g for women’s (with heavy exercisers needing a bit more: 1.2 – 1.7g per kg body weight). It’s not hard to get that in your meals e.g. 1 egg: 6g, 1 chicken breast: 20g, 30g cheddar cheese: 7.5g, 1 serving cooked beef mince: 18g, 1/2 pot cottage cheese: 18g, 1 tin of tuna: 25g, 1 serving Greek yogurt: 18g etc.

The only possible benefit to having it at breakfast is its ability to help keep you fuller for longer which may help with sticking to your calories later in the day.

If you enjoy your current breakfast and it works for you then adding protein probably isn’t necessary. If you’re already eating a good diet then all you’re doing is taking on extra calories you don’t need, which could stall your weight loss attempts.

So if you’re eating a balanced diet, and working out at a normal level (i.e. not an Olympic athlete!), and your current brekkie satisfies you, then don’t stress about when you have your protein.

Happy Tuesday 🤗

Xx

Tuesday Tip: Maintain to lose 🤔

Believe it or not weight loss isn’t actually about dieting – it’s about maintenance. People wrongly assume that maintenance is something you do once you’ve reached your goal weight, when in reality maintenance begins on day one of your ‘diet’

Quick fixes and fad diets are really appealing and everyone wants to feel better about themselves as quickly as possible – I get that. But what then? You start a new ‘diet’ and do it religiously for weeks or months, then the diet ends and you go right back to ‘normal’ eating again and your old behaviours and you gain the weight back.

Think about it – your ‘normal’ behaviour and eating hasn’t helped so far has it? Otherwise you wouldn’t be wanting to diet to lose weight. So a quick fix fad diet and then returning to it isn’t the answer to life long weight loss. That’s the issue with these diet clubs / shakes/ cleanses / trendy diets – none of them actually address the root cause of why you’re overweight or the behaviours and habits that have got you there.

The reality is the habits and behaviours that help you lose weight are the ones that will help you maintain it as well. You can’t expect to keep the weight off if nothing has changed. I often tell my clients they need to behave like the ‘slimmer’ / ‘fitter’ / ‘stronger’ (whatever THEIR goal is) version of themselves . What would that person do? That person probably can’t get away with 3 takeaways a week, or boozy lunches at the weekend etc. It’s about finding things you enjoy (both food and exercise) that fit into your goal lifestyle. Swapping behaviours and habits for new ones. For example – not restricting foods you enjoy, but learning to include them as part of your eating plan, trying to be as physically active as possible for you generally and doing exercise you enjoy etc

Don’t waste your money on fads and quick fixes. Instead look at how you’re approaching your fitness and diet goals and ask yourself – is this something I can maintain for the long term? Because if it isn’t, you’re going to struggle to make (and later maintain) progress.

Happy Tuesday 🤗

Xx

Tuesday Tip: Simple food for busy days 🥫

When you’re busy and stressed trying to decide what to eat can be a bit much, on top of that if you’re trying to lose weight/fat then trying to find something that’s lower calorie or fits your calories can be even harder. That’s when it’s easy to just grab a take away or a high calorie snack/meal – which then doesn’t align with your weight loss goals.

Many people are under the impression that you MUST plan and prep your meals ahead and they MUST all be home cooked masterpieces if you want to lose weight. The reality is they don’t need to be.

Make your life easier and take the pressure off. There are loads of super simple, convenient options you can keep in your cupboards/freezer for days like that. You don’t need complicated, organic, home made meals for weight loss. What you do need are things you can easily put together into a meal when you’re busy and tired. If having these things means you can stick to your calories and get nutrients in then that’s perfect!

There’s lots of options but some of the basics include:

⁃ frozen veggies

⁃ Pre-Cooked meat

⁃ Eggs

⁃ Jacket potatoes

⁃ Tinned fish (tuna, mackerel etc)

⁃ Bread (beans on toast or eggs on toast – perfect quick meal)

⁃ Canned veg (baked beans, sweetcorn etc etc)

⁃ Microwave rice

⁃ Tinned fruit

⁃ Tinned soup

⁃ Frozen veggie protein products

So stock up on some of these essentials and then next time you’re too tired to cook you’ve got some easy options on hand

Happy Tuesday 🤗xx