Tuesday Tip

Tuesday tip: Celebrate the Small Successes

Tuesday tip: Celebrate the Small Successes 🏆

We’re past ‘blue’ Monday – supposedly the most depressing day of the year and a day when many people give up their new year’s resolutions. It’s easy to get despondent if you’re not seeing the scale shift but just because you’re not losing weight it doesn’t mean your weightloss journey isn’t a success. It’s all about creating sustainable, long lasting habits that help you live a healthier lifestyle, so we need to celebrate those too!

So today’s tip is all about celebrating the small successes! Here are a few examples:

– Often maintaining your weight is a victory itself. It’s just has hard to maintain as it is to lose, so if you’ve maintained then give yourself a high five!

– Doing your belt up a notch tighter, smaller clothes sizes, finding the clothes you have are a little looser in certain areas are all massive successes! Celebrate the progress!

– Maybe you’ve just completed your first run! Or your first cardio class, or gym workout! That’s amazing!

– You’ve managed to fit exercise regularly in to your weekly schedule – that’s awesome!

– Perhaps you’ve avoided the sweet snacks at work, or said no to the dessert you’d usually have, or passed up on that glass of wine with dinner – huge successes! Be proud!

– Maybe you’ve seen improvements in things like blood pressure or cholesterol etc or you’ve been able to reduce your medication as a result of lifestyle changes you’ve made.

– Getting through that spin class without having to stop, managing those burpees or jump lunges in bodyattack, completing the push ups, moving an extra kg up in your weights – these are all things to be proud of.

– Choosing healthier options without even thinking about it. Stop and think about your meals and snacks – have your choices changed? Sometimes these changes happen without us even realising it.

– maybe you’ve had a stressful day or week but managed not to turn to chocolate, crisps, wine, whatever your favourite comfort food/drink is. That’s a massive achievement!

So here’s to all those successes that the scales don’t measure! Do you have some to celebrate? (we all do!) – share yours below! 🤗💜

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Try something new

Tuesday Tip: Try something new ! ⭐️

Ok, ok, I know.. It’s a cliche – new year, new start blah blah blah but … Bear with me… Thinking about it, what better time to try something new than the start of a new year?

So my tip today is to do just that – commit yourself to trying one new thing today, this week, or even this month! Just one thing! It might be a new workout or exercise class, it might be a new food (time to finally try that recipe you spotted the other day etc?), or try a new hobby/local club or activity, or just try a new habit – always having a healthy breakfast, or walking at least 20 mins a day for example? It doesn’t have to be physical – try something new that’s good for your mental health too – take 10 mins a day to meditate, try saying ‘no’ to a few things when you actually mean no, commit to a few hours a week doing something (whatever that is) for you…. The possibilities are endless!

So there is my challenge for you today – try something new, no matter how big or small! Let me know how you get on!

Happy New whatever you try and Happy Tuesday! 😁

Xxx

Nutrition and Calorie Tips

Happy New Year and Decade!

Happy New Year and Decade! 🥂🥳

Another short and sweet one today for New Year’s Day. I’m sure a few glasses of Champagne were raised last night and I’m sure a few more will be raised today! Enjoy! And at only 95 calories a glass it’s a bargain!

Happy New year 🥳🎉🌟xx

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Tuesday Tip

Tuesday Tip: Alternative Resolutions

Tuesday Tip: Alternative Resolutions 🎉

New Year, New start… it’s a cliche isn’t it? Having said that it IS a good opportunity to refocus and think about what you want to achieve over the next few months. So instead of the usual eat healthy/exercise more, here are some of my favourite resolutions for self improvement that are doable and a bit more interesting:

#1 Switch your phone off

Put your phone away a bit more – whether for meals, after dinner, when out – whatever – you and your friends and family will enjoy more real face time than FaceTime.

#2 Read

Ditch the telly and read a book – an actual book – be it on paper or kindle. It could be a classic or something newer.

#3 Grow something to eat

Seeds cost pennies and you don’t need to be green fingered – get some vegetable or fruit seeds, pop them in a pot on your windowsill and grow something yummy.

#4 Cook a new recipe every week

Just one recipe, one meal a week – it doesn’t need to be complicated or lengthy – dust down your cook books, or get online for inspiration.

#5 Walk

Walk somewhere you would usually drive or take public transport to. Get off a stop early or park further away if you can’t replace the whole journey.

#6 Plant bulbs

Buy some bulbs (they’re cheap, and some newspapers give them away free at this time of year too!), dig them in (pot or garden), wait – and enjoy some spring/early summer colour!

#7 Say hello

A simple hello, a please, thank you, or even a smile at someone, in a shop, cafe, passing on the street – wherever – will brighten your day and theirs.

#8 Try something new every week

Anything new, doesn’t need to be big – a new food, a new activity, a new route to work, anything!

#9 Focus on others

Do something nice for someone every day/week – a simple compliment, helping a friend, or something bigger and potentially life changing like donating blood, sponsoring a child in need or volunteering.

#10 Celebrate you

Who says you need to change, anyway?! Perhaps you’re perfect the way you are: even with flaws. Maybe these are to be celebrated as unique aspects of you, so focus more on the things you like about yourself!

Happy New Decade everyone 🎉🌟

xxx

Tuesday Tip

Tuesday Tip: Why Wait?

Tuesday Tip: Why Wait? 🤗

The festive season is rapidly approaching which is fun but also a time when eating and drinking can take priority over getting to the gym and watching calories.

We inevitably start to slack off over the next 4-6 weeks – often because we’ve convinced ourselves that once we get through the festive period and things ‘settle down’ we will refocus on our diet and exercise and lose weight then, usually in January.

But once we’ve got this mindset we often lose all control, eating and drinking as much as possible… because it’s Christmas right?! On average we put on between 2-5 pounds over the festive period. So when the festivities are over we’ve got that extra weight to lose on top of whatever we wanted to lose already.

Once the New Year hits we are all filled with motivation for the first few weeks, but then enthusiasm wanes and by February we’ve not really progressed towards our goals. This false belief that we will start on those weight/fat lose goals once Christmas and the New year are over is part of what leads us to over eat in the run up. It’s almost like we think there’s no point even trying to watch what we’re eating or start a new fitness regime during the holidays.

The thing is, there will always be something that makes it ‘difficult’ – in the New Year there will be other things making our lives busy or stressful, or other reasons to drop those goals. So why give in? Why not make a decision to start now? Just like you don’t need to start on a Monday, you don’t need to wait until the New Year to set some fitness or fat loss goals. Yes of course it could be tough at times but if you’re already committed to starting the process then you’re far less likely to put on excess fat which means instead of moving away from your goals you will be moving towards them!

So what are you waiting for? If you want to lose fat or improve your fitness start today! If you need any help just ask! 🤗

Happy Tuesday 🤗

Xxx

Tuesday Tip

Tuesday Tip: Don’t Detox

Tuesday Tip: Don’t Detox 🥗

Across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But they sell them because WE want them; why?

#Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food – like salads. Physically it feels good, and psychologically it feels good to; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

#Bloated

Over-indulging, or eating certain foods makes you bloated; rich foods, alcohol, beans, fizzy drinks, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

#Bunged up

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook detox salesman.

#Fatloss detox

No, just no. A pill/shake won’t do that! Sometimes just buying something special is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday tip: Stick to your resolve

Tuesday tip: Stick to your resolve 💪🏼

Well it is the start of a brand new year, it’s a classic time for people to set themselves new goals. I talked about setting alternative resolutions last week but you may also have resolved to make this the year you finally start, and stick with, an exercise program but it’s all too easy to give up after a few weeks. You’re not alone, judging by the fact that the January crowds in the gym are long gone by February!

So the question is how to turn your determination into action you can sustain for more than 30 days? Here are a few tips to make sure you start out right:

#1 Define Your Challenge

Write down your fitness goal – be as specific as you can. How do you want to look? What weight or body fat do you want to be? Or what size clothing do you want to fit in to? Or if you’ve got a more specific goal like building strength in a particular area, or tackling a fitness challenge like a marathon or climb or canoe etc? Write it all down and then divide it by 3. That’s roughly your 90-day goal, to get you a third of the way there!

#2 Make Time For Your Health

Work towards 30 – 45 mins of physical activity every day. Now before you panic, that doesn’t mean hitting the gym every day, but it does mean some sort of activity, even if it’s walking up and down the stairs at work, a lunchtime jog, walking the dog, a gentle bike ride, walking part of your journey to work etc. When the weather is good take advantage and get outside – it will make you feel good! If you’re brand new to fitness or coming back from injury then start with two 15 min sessions or three 10 mins ones and build from there.

# 3 Discover What You Enjoy

The most critical part of a long term, sustainable success with a fitness plan is actually enjoying what you do. Choose something that makes fitness fun! Take the chance to try something new – it’s the perfect time – everyone is bringing out their new classes and programs, and there are loads of beginner sessions out there too at this time of year. So dip your toe in a variety of activities and find something that works for you. As a beginner to that activity, almost anything you choose will be challenging, but gains will be made from your very first week which will help you feel motivated to continue – win win!

#4 Find a fitness buddy

Train with a friend who’s at about your level of ability and has similar goals. You’ll be far less likely to skip your workout when you know someone is depending on you. It’s also more motivating when you push each other, and you’ll be far less likely to cut your sessions short. Also try to surround yourself with people who are on a similar journey to you. People who choose healthy lifestyles will engage in behaviours which will rub off on you without you even realising it. They also won’t be the ones trying to sabotage your efforts! So make friends with someone in class, get chatting to the work colleague that cycles in every day, set up a lunchtime netball team… Make it social and you’re more likely to stick to it!

#5 Avoid Comparing Yourself To Others

So although you want to surround yourself with people on the same fitness kick, try not to compare yourself to them. Instead, compare yourself to the you of last week. If you make every week better in some way than the one before then you’re moving forward and making progress. There’s no point comparing yourself to anyone else – everyone is on their own journey and has their own challenges. As long as you are making progress then you’re doing good! That progress can be measured in lots of ways – it’s not just about the scales, walking a little further or faster, adding half a kg to your weights, getting further through the class before needing a break, doing your belt up one notch tighter, adding an extra workout to your week…. measure your progress in multiple ways and you’ll see how far you’ve really come!

What are your goals for 2019?

Happy Tuesday 🤗

Xx