So I was sent some stuff on a few studies the other week
About how 25% of people feel too intimidated to go to a gym..
“Gymtidation’ they call it..
21% of people were worried about looking unfit in front of other people…
And 19% worried about what others would think of them…
Which all contributes to why we are less active than pretty much ever before right now (working from home also to blame, amazing how many steps you do just parking our cars / getting off and on trains).
Increasing the risk of issues that come with ageing, like osteoporosis and lack of independence as we age.
But here’s the thing.
This is really worrying to me.
As the industry that is supposed to be helping people
is actually putting off
the people who need it most..
Because it’s not just women who feel this intimidation around gyms.
When I was just personal training
I would get this from guys, too.
In fact, this is where our Fit For Life Programme for ladies over 40 all started.
When a lady I was working with in a gym
Felt panicky because it was so busy and just felt everyone was watching.
I started training her in her home. Then her friend also wanted to do it…
Fast forward a few years and we have over 40 sessions a week all specifically for ladies over 40+ Marlborough, Devizes and all around the world
And an awesome community of like-minded ladies..
Luxury Spa morning and evenings (as I like to call them) with yoga and meditation…
Helping each other to get 1% better each day.
Even if that’s starting off by doing it at home
Developing habits that build your confidence
And I never used to be ok saying this..
But it is life changing..
This is YOU vs YOU, after all.
But I get it…
Anything ‘new’ is going to be scary.
But like anything.
Public speaking for the first time.
Starting new job..
Becoming a parent..
nothing is ever as scary as it seems.
Think about everything you ever did…
With that was a whole load of fear and worry..
But you’re still here today
And you go through it.
So take confidence from that.
And who knows…
You might join Paula in saying:
It’s human nature to put your attention on the costs of DOING something…
Rather than the costs of NOT doing something…
We focus on what others will think, what if we fail etc.
What if we succeed, feel fitter, enjoy it, drop some clothes sizes, get more energy
And my final question?
Wouldn’t it be fun to find out?
Rather than spend more energy worrying about ‘what if’ scenarios?
Getting that family / work life balance (whatever that means to you)…
Is something that is really important to me.
But the thing is…
It leaves me sometimes “feeling like”
I just don’t have time to exercise.
Since having kids..
My priorities with my own exercise have changed.
Especially as they’re growing up
And now “do more” activities themselves
They come first.
And that’s great.
Until it’s not.
Until you don’t feel great yourself../
Don’t feel like yourself…
Take it out on others..
Low on energy..
I could go on…
But something that I’ve found to work?
Get some accountability—> tell people what you’re doing. My aim is to be in better shape in July than I have been for the last 2 years. Just saying that to you now, makes me accountable. Scary? Yes. Rewarding ? Yes
Don’t overthink it —> we often overestimate how much we can achieve in a week and underestimate how much we can achieve in a month or year …my point? We think that for something to work we have to change everything straight away which means we put it off for when “life has calmed down”
^^^ I said that too
In fact, I said that for so long
I changed my tactics with exercise.
About 2 years ago.
I get it done throughout the day when I’ve got a busy.
Even if it’s the odd 1 minute in the morning, lunch time and evening.
Worst case? I might get an extra 20 minutes in a week.
Which on a so-called “bad, busy week”?
Is pretty good, right?
And remember, half assed is better than no assed.
It might just be that those “half assed” days
Are the difference between you having to start again
And just keep going…
What I’m actually saying by saying “I don’t have time”
“This is not a priority for me right now and I am prioritising something else”
Doing something for me actually CREATES energy …
I have to KEEP reminding myself of this.
Because I still so nearly say
“I can’t be bothered…I don’t have time”
All this means is that I am saying that
I am not priority right now..
And when I dig deeper and ask:
“who else is impacted if I don’t prioritise me?”
It is only then that I start to realise how much better I am to be around
When I have looked after me first…
Not just for my family, kids, and friends
But for you, the ladies inside my programme, our team and even people who I have never met before
But just send me a lovely message saying that they enjoyed my book, video, or blog…
^^ Which reminds me that I have to protect my energy if I want to help people
So I’ll leave you with this quote:
“he / she who has their health, has 1000 wishes. He / she who doesn’t, has just 1”
As it’s a nice reminder to me of what is ACTUALLY important…
We had a bit of a DIY / cleaning day at the Devizes studios.
Boxing punch bags going up 🥊
Fit the soundboardsto help with the sound quality (for when we work with people from home)
I could go on ..
I’ll be honest, been procrastinating on a few of these things.
Mainly because I hate the DIY stuff…
I’ll make the dinner and do the dishes anyway, just don’t ask me for I change a lightbulb or paint 😆
Luckily, me and Mrs Fruci work well like that…
But here’s the thing.
Sometimes you have to do things you don’t like to get the things you want.
You know, I’m so grateful that everyday I get to reach thousands of people to help them with their nutrition
Developing better relationships with food
And taking one step, no matter how small, so they can get closer to their goals.
It’s why I studied for so long and continue to develop now..
But I didn’t go to university and study nutrition to paint
Or watch YouTube videos on how to put a fan together which didn’t come with instructions 😆
It’s why for the most part, we got others to do it,
But sometimes, we just have to do it…
And the funny part?
Once I start doing it?
I actually quite enjoy it.
It’s never as bad as it seems .
And it’s similar to what we hear from the ladies starting out in our programme..
That fear of starting
Not sure if it’s for them
Will I be fit enough?
What if I do have the right trainers?
What if I don’t have the time?
I could go on.
And this is because of the stages of change that we encounter, in anything…
We start off in the comfort zone
😃 We trick ourselves that everything is OK, and it’s easier to stay the same, forgetting that staying the same still has challenges, just like coming out of our comfort zone does
So then it’s into the fear zone…
😱 Fear Zone- this is where we get a little uncomfortable,
Your brain starts to try to prove your fear right…
“Maybe you will fail as you failed before?”
“Maybe it’s not the right time because there are so many social events?”
But if we can get through this?
Like me my fear public speaking (I actually wished I recorded myself at university to see how far I’ve come 😮 red in face, shaking, I would do anything to avoid it, and nearly always managed to avoid it until I couldn’t 😂 as the £8000 Postgraduate in nutrition required me to speak …
Anyway, once we get through this?
We reach the acceptance phase…
Where we understand that challenges are normal, and occur whether we seek them out or now
^^ read that again
It’s challenging whether we choose the challenge of staying the same
Or choose the challenge of doing something different ..
But it’s up to you whether you want to choose the challenge that gets you closer to the results you want…
The secret to this?
Because I get you might be lacking confidence.
But confidence loves evidence and evidence comes from
And just like me and public speaking (and trying to make a fan without instructions)
It’s never as bad as you thought it would be.
And who knows?
You might just surprise yourself
And others 😃
We’ve got a brand new programme starting in June for ladies 40+ who are new to exercise or maybe haven’t exercised in a while.
Just reply to this email with “beginners” and I’ll get you the details
So yesterday I spoke about how one of the ladies was struggling to do the keto diet and lose weight ..
But wanted to stress that doing the keto diet
May have led her to getting the results she’s now getting
Taking the good bits and considering what did and didn’t work..
In our Kickstart one to ones which is where we put your starting plan together
one part of this discusses how to fit the diet to your lifestyle….
And I also go into more detail about this inside our Q and A seminars every week.
So I thought I would touch on Keto today..
It’s where you eat the majority of your foods from FAT.
It became pretty popular when Trudy Deakin came out and said she was eating 82% FAT….because it was just sugar fuelling obesity.
It’s got kind of trendy now, too.
Kim Kardashian and – apparently – Megan Fox, too, have dabbled (as they do in every trendy diet)
Halle Barry was even quoted as saying ‘say yes to keto’ as if it’s some cult…
So, how does it work?
Well, you pretty much eat high fat foods like meats, eggs, nuts, butter, coconut oil, fish, cheese…
But pretty much avoid all carbs (including fruit) and even some veggies.
Now, the idea is that your body starts burning fat as fuel.
And they’re right.
Eat more fat, and your body will burn more fat…as fuel.
But this doesn’t mean you will lose BODY FAT …unless of course you eat fewer calories…
Which you probably WILL end up doing on this diet (and stick to it)
Well, if you cut out bread, potatoes, pasta, rice, fruit, and pretty much all carbs…you’ve cut a third of your plate, right?
So you’ll probably end up losing some weight.
Which is a good thing, of course.
Some people even find that it:
✅ keeps them full up for longer
✅ Allows them to eat foods they love (like bacon haha)
✅ Makes it simple without counting calories etc
And that’s great.
If you were to ask everyone in a room to put their hand up if they have ever tried the keto diet…
And then asked this same group of people to KEEP their hand up if they are still doing it…
You’ll see very few people left with their hands up…
Because it is blooming hard to keep up…
But should you do it?
Well, the latest research showed that whether you go high carb or ‘ketogenic’…it will make NO difference to your weight loss if calories are the same.
this doesn’t mean that parts of being lowER carb are not useful.
In fact, some of the ladies I work with DO experience less hunger and more energy when they eat slightly lowER carb meals.
My opinion on this?
The best diet in the world is the one you can do.
I personally eat a lower carb diet (not keto)…
I feel better and I enjoy lots of protein and fats (they keep me full and I think less about food / snacks that way)…
But I stay flexible…
Because what happens when you want to eat out?
Have some rice with your curry?
Have your roasties on a Sunday?
What happens when you get bored of eating the same foods?
Can you see yourself sticking to this?
Keeping the weight off long-term so you can ditch the baggy clothes for good?
Or will you fall into the trap of believing your thoughts telling you that you’ve failed because you’ve eaten ‘carbs late at night’?
There’s a common theme…
That we see as critical to getting the results you want..
Protein, calorie deficit and muscle toning exercise (which when you consider bone density, healthy ageing, being able to get up and down for as long as possible, and keeping the weight off for good..it’s pretty serious).
I mean, myself and most of the ladies inside our programme might eat highER carb one day and highER fat the next…
It’s finding what works for YOU
As a result?
Just like any healthy eating plan, it does require you to do it. Although it’s pretty simple and most of it is done for you and allows you to eat the foods you enjoy? You still have to actually do it.
and that’s the secret…
Whether you do the keto diet or something else..
Just do something..
Because that is how you will learn what works for you
And get clarity on what doesn’t work…
Just like we do inside our kickstart session where we put together your starting step by step day by day plan