So I’ve decided to go live tonight at 8pm inside my free private group for ladies 40+ in and around the Wiltshire area to deliver a FREE, exclusive online workshop called
“How to ditch the diets and transform your health and fitness”
It’s going to be a very action based 30 minutes or so and I’m guaranteeing it’ll have a BIG IMPACT on your mindset and health and fitness…
and I might have to run it from my bedroom (WiFi 😂)
Here’s the group you need to join the private group >>
From working in the NHS and Public Health in Diabetes
To personal training and coaching thousands of ladies on our Fit for Life Ladies only programme..
It’s from this point..
Where challenges start to come up.
Maybe you weren’t quite as good as Monday..
Maybe you say something like ‘I’ve been good but it is only Wednesday <<< forgetting that if you would have done ‘rubbish’ you would have been beating yourself up
Maybe you start to experience ‘self sabotage’
Or
‘Imposter syndrome’
But what if that was just a sign that you were about to get a breakthrough?
You were simply overcoming the inevitable challenges that come with creating new habits?
And one thing that can really help with this
Is to remind yourself of your ‘why’…
And when I see messages like this inside our group
It really hits home how this whole journey is soooo much more than just working out
Than just eating better
Than just going to the gym
And if you’re struggling to motivate yourself right now..
Consider
Who else benefits if you do it?
Matt
Midweek pick me up
It’s Wednesday…
Some call it ‘hump’ day…
And I’ll be honest,
From speaking with thousands of people
From working in the NHS and Public Health in Diabetes
To personal training and coaching thousands of ladies on our Fit for Life Ladies only programme..
It’s from this point..
Where challenges start to come up.
Maybe you weren’t quite as good as Monday..
Maybe you say something like ‘I’ve been good but it is only Wednesday <<< forgetting that if you would have done ‘rubbish’ you would have been beating yourself up
Maybe you start to experience ‘self sabotage’
Or
‘Imposter syndrome’
But what if that was just a sign that you were about to get a breakthrough?
You were simply overcoming the inevitable challenges that come with creating new habits?
And one thing that can really help with this
Is to remind yourself of your ‘why’…
And when I see messages like this inside our group
It really hits home how this whole journey is soooo much more than just working out
Than just eating better
Than just going to the gym
And if you’re struggling to motivate yourself right now..
You see, whenever I am putting together something new
Whether it is something we are doing for our members
(like our new printed done for you meal plans with your favourite recipes or even like the eating out guide I sent out yesterday << reply to this email with ‘eating out guide’ if you would like a copy)
I start putting it off. Interesting right?
So how did I finally start writing this message to you now
Or any of the books we are currently doing?
Well, I realised why I was procrastinating. I was worried I would do it ‘wrong’, it wouldn’t be ‘perfect’.
Remember, that pleasure without pain is a fantasy. I had to go through the ‘pain’ of thinking it would be rubbish to get the pleasure of knowing that I have done it. Just like, there is no ‘pain’ without ‘pleasure’. And this goes for everything you do, too. Whether this is procrastinating on a workout because you’re not feeling it or feel you can’t get motivated to do as much as you would like or whether it is procrastinating on cutting up some veg and fruit to make them just as convenient as junk food.
My advice?
I counted down from 5…4…3…2..1 and I committed to writing one line. Just one line.
And I am still writing now this message to you now because of it.
Because it is EASY to procrastinate writing a whole book or email or blog
but it’s not so easy to procrastinate writing one line.
And this goes for workouts, too. That is why we do a 1 minute workout every day, so no matter how busy your day is, you have a choice to workout or not. It may not be THE choice you wanted to make, but you still have A choice.
Fill in this gap below with one thing you will do today to boost your energy, which if you did it, would make everything else easier or unnecessary: If I need to create energy today, I will
[…………………………………………………………………………………….]
One last thing.
Because procrastination can come from fear.
When I now fear something, this helps me A LOT.
I SAY I want my kids to ‘go for it’, not be scared, and do what they want in their life.
But imagine me then saying “I didn’t do that because I was scared someone would not like it”. Interesting right?
And just to prove that procrastination isn’t a disease or something you HAVE and cannot get rid of, the dictionary even says it can also be described as ‘dilly-dallying’ or ‘dithering’.
So when I procrastinate and I say ‘stop procrastinating’, it feels like a big thing. If I say ‘stop dilly-dallying’ I almost laugh at myself…
The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.
If you’d like more details on this? Complete this short application here
3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits.
Reply with “couples kickstart” for more info
4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH
5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):
I’d by lying to you if I said that I never say things like:
“I feel tired’
“I can’t be bothered to exercise”
“I don’t have the energy”
“I feel like I’ve not got my usual energy”
“I feel like $#*!”
Maybe I’m tired? A bit run down
But the thing about catching yourself saying ‘I feel like [insert here]”
You are about to use an analogy…
Which means it is NOT REAL….
But I get that when you’re in this state and you’re feeling low?
It is difficult to get out of.
So here are 3 things to get out of this low state:
Task One:
1) Write down a list of the things that make you feel happy.
2) Whenever you feel low? Do one of these things
I can guarantee that you have a list in your head of the things that make you feel low that are top of mind awareness.
After all, if you don’t know what makes you happy, how do you know what it is to be happy?
Task Two:
Change your environment.
Ring a friend? Meet someone who you haven’t seen in a while. Go to a coffee shop. Meet like minded people. It might be the last thing you want to do…but there’s only one way to find out if it is actually the thing you need to do
And often the last thing you want to do is the thing you should do…
Energy is not given..
You have to create it…
Task Three:
Take your focus somewhere else…
What you focus on…becomes what you focus on…
A thought does NOT mean it is true. I can guarantee you’ve changed your opinion before right?
That’s changing your thoughts?
Normal thoughts are there to protect you. You don’t have to believe them…
And when all that doesn’t work?
And you can honestly say you have done it?
Do something for someone else..
I can’t guarantee this will work for you
But what I can say with 100% certainty is that it definitely will not work if you don’t try it…
Lacking confidence?
Good news is that confidence loves evidence and evidence comes from doing…
Lacking energy?
What one thing could you do today to create energy?
So I got this message on a post on Facebook from Sandy last week:
And thought
What better time to reiterate this point at a time when things are opening back up and some of the ladies are just starting on their health and fitness kickstart post lockdown
In fact, here’s a few messages I got from some of the ladies after week 1 🙂
Anyway, here are 9 reasons why the scales can go up and down…
1) You’ve started eating more fruit and vegetables –Fibre is hard for your body to breakdown.^^^ It can make you gassy and bloated
This also means you hold more water. So, consider that you’re probably going to eat different amounts of fibre everyday – which can impact your weight!
The good news?
Over time, your body will probably get better at handling your increased fibre intake, you’ll feel more full and stop craving more sugary, higher fat snacks foods which could help you lose FAT so you fit your clothes better!
2) You’ve started drinking more fluids – Yep, another positive habit could be making you put on more weight (at least in the short term)
^^^ Be it from tea, coffee, water, squash (or even diet coke…)
(One note on caffeine – it’s a diuretic so increased caffeine can mean you excrete more water)
I mean, you exercise one day and maybe not the next.You may sweat a lot one day (weather / exercise) and not so much the next.
The good news?
Over time, your body will better regulate this increased fluid intake, you’ll feel more full and satisfied, and stop mistaking thirst for hunger (and Ben & Jerry’s time
3) You eat more salt one day compared to another – Perhaps you started preparing your meals?
Maybe you’ve started keeping higher protein snacks in the fridge, like smoked salmon, turkey ham, eggs, cheese, natural yoghurt?
Maybe you’ve been making some wraps with some cold meats for on-the-go?
So you’ve been trying to increase your protein intake (which helps you get that more toned, leaner look and keeps you more full up But by doing so you may have increased your sodium intake – making you hold more water and increasing your weight!
Or it could be as simple as swapping supermarket rotisserie chicken one-day for a home roasted chicken the next?
^^^ the salt levels may be completely different.
Perhaps you got a takeaway <<< who probably don’t care about the salt intake as long as you don’t complain…and it tastes good.
Unless you’re anything like the wife’s grandad who complained that his gammon was ‘too salty’
4) You ate higher carbs than normal today or a few days prior – For every gram of carbs stored in your body…You pull about 3-4 g of water into your muscles which can mean you gain water weight!NOT FAT…
5) Sleep – Some of the ladies will report LIGHTER body weights on the weekends.
Why?
Because they can sleep in (a bit) more
^^ unless I’m knocking waking them up for our early morning sessions, of course (sometimes in lycra dressed as Mr Motivator…scary thought, I know)
So consider this:If you’re in bed for a bit longer during the night. Perhaps have a lay in. You may get up a few more times in the night and actually PEE more than normal.AKA Get rid of more water.
So, if during the week, you say, get only 5 hours of sleep a night…
You’ll pee less during the night (and / or first thing in the morning)
And the time between your last meal on the day before and your weigh in is shorter
^^^ Meaning your body may still be digesting the food!
6) You weren’t consistent with time and day – Did you weigh yourself at the same time?
Did you go to the bathroom before weighing yourself in the morning?
Same underwear / pyjamas?
7) You’ve started a new exercise programme –This is a new stimulus on your muscles. It ‘stresses’ your body. But when you rest…
The magic happens.
Your body repairs the muscles (you may feel a bit achey)
Now, this process burns calories YET…This ‘magic process’ AKA muscle soreness / recovery may mean that you increase your body weight (at least in the short term)
Why?
Because you’re holding more water in the muscle to help your body REPAIR!
Which is a bit like your immune system when you’re struggling with hayfever.
OR Your skin when you’re sunburnt!!!
8 – You haven’t done what you said you would do –
This one HURTS.
It makes us reflect on what WE have (or have not) actually done.
Have you done the work? Have you done what you said you would do?
^^ something we do in our Kickstart programme is keep you accountable to doing the things you probably know you need to do
9) Menstrual cycle
You know better than me…
That pre-menstrual phase ‘bloat’ can leave you holding more water (and craving carbs…)…
Not to mention peri-menopause and the menopause. ..
To sum up:
It’s for these 9 reasons why the scale is NOT your dictator (it’s one of many) and not your boss.
And why – in my opinion – :
* Progress pictures (for your own personal reference, even if you scroll back through your Facebook photos)
* How you feel (energy, digestion, exercise habits)
* How you feel when you look in the mirror
* How you fit your clothes
AND
*FOCUSSING on the process by tracking the habits you are doing..
Are the best tools you can possibly have…
Aka
What if you just did the things you know you needed to do for one more day?
Your body does not care what day of the week it is…
You can’t argue with energy in and energy out ..
It is like arguing with gravity..
But just because it makes a difference…
It doesn’t mean you should not do it…
Often, eating out is a big part of our lifestyle..
The psychosocial benefits are so underrated.
Friendships
Relationships
Laughter
What’s not to like?
Now, of course..
When it comes to nutrition, consistency is key.
And some would say:
“Why ruin a week where you have stuck to a plan, exercised 3-4 times, and been ‘good’…?”
So what do you do?
Forgo any fun and never go out again in order to stick to your nutritionally healthy lifestyle?
No! That is simply unsustainable… the answer is to eat smart
Sounds obvious, I know..
One night out does matter if you are going to throw caution to the wind and eat whatever you feel like.
But like I said,
Rather than beat yourself up?
Just accept it may slow down your results short term
But what if it actually speeds things up long term because you make it fit your lifestyle and can actually stick to this plan??
Here’s few other points that might help:
1. Choose the social events you’re going to enjoy and others where you’ll make healthier choices
2. Walk around a buffet before picking up a plate
3. Know there’s a difference between being full up and having enough
4. Focus on company not food (it is a social event)
5. Know that you are not missing out, but simply aligning your actions with your goals.
how much of what you choose to eat is based on what other people do?
One study showed that when 2 out of the 3 friends opted for the ‘healthier’ option, the 3rd friend followed
6. Think Debits and Credits – Whether you’re tracking points, calories, syns, or just trying to eat ‘heathy portions’, all can work.
But how might your mindset around thinking ‘F it, I’ll start again on Monday’ change if you knew that you COULD allow more on certain days to compensate and less on others?
Put it this way, if you had a budget of £100 for a week and you spent £80 in 1 day, you wouldn’t think ‘F it…might as well spend £800’
Yet that is essentially our mindset when it comes to food…
Causing you to spiral from one bad meal to one bad day to one bad week to ‘what’s the point’…
And it’s blooming hard getting started again…
Did you hear about Sadiq Khan putting new rules on junk food advertising around the tubes in London?
Initially, I thought “What a great idea”..
I mean, the less you see the big ‘M’..
The Coca Cola advert..
The ‘once you pop you can’t stop’ adverts (do you know what I am talking about?)..
The less you want something.
But then I looked into it even more…
And they essentially banned a photo that had vegetables, biscuits, wine, bacon, butter, bananas, other fruit, garlic, eggs, jam, onions, coconut yoghurts, and peanut butter…
For showing bacon, butter, jam, and eggs….
Hmmmm…
Which then got me thinking…
Are any of those said foods actually bad for you when eaten in adequate amounts?
No…
Thing is,
We don’t eat single foods
We eat meals…
And how much of these foods will dictate the impact..
I mean, if you have a bit of butter on your toast with an egg on top,
That is a pretty good breakfast if you ask me.
It’s certainly not something I would tell my kids not to eat…
But is this advert saying they should not eat that?
They should eat a chocolate coconut yoghurt instead?
I mean, what made it even more interesting
Was that the wine bottle was allowed to stay
But then bacon, eggs, butter, and jam was banned..
I mean, how is that evidenced based at all?
We know that alcohol in isolation is a toxin…
We cannot say the same for butter, bacon, jam, eggs cause anything…
It’s what you do on average that counts…
My point / rant here?
We need to educate
Not demonise…
And I’m not sure this does that.
It’s no wonder everyone is confused about nutrition…
thank you led by Jane 
juice only
scrubbed, cut into wedges (skin on)
