So after our live question and answer session with Dr Adam Bibbey all about self sabotage and motivation the other week…
And after having a catch up with one of the ladies yesterday..
I just wanted to share this with you today
We were going through the 28 Day Kickstart workbook (something we do to get clear on what you want and put your starting, step by step plans together).
And she mentioned that she wanted to be less self critical.
She saw this as a negative.
Something she wanted to fight against, almost.
But what if this was actually a good thing?
Hear me out..
Because without the ‘negative’ feeling of being self critical..
We wouldn’t be having the conversation we were having…
And had figured the following:
* She’s only self critical when she puts off doing the exercise that makes her feel amazing *
And why doesn’t she do it?
Well, there’s a habit to do anything else but exercise.
When she gets that feeling….
She is going to do a 5 minute exercise session..(because she is 10/10 confident she can do this)
Flooding your brain with good endorphins
Better outlook on life
Feeling of achieving something important
Knowing you are taking control of your health..
Always think ‘something’ rather than ‘all or nothing’
And see how you get on..
But don’t just take my word on it and nod your head…
There’s one more thing that you need to do to help your motivation…
You see, for starters you don’t need to be motivated.
People brush their teeth
Go to work
Without being ‘more motivated’…
So what’s the answer?
A study was completed in the UK with a group of people to try and build improved exercise habits.
[if you’ve ever struggled with motivation in the past then you are going to find this very interesting]
The group was divided into 3.
GROUP 1 – The control group – were simply asked to track how often they exercised.
GROUP 2 – The motivation group – were asked to track their workouts BUT also to read material on the ‘benefits’ of exercise.
The researchers also explained to this group how exercise could reduce the risk of heart disease.
GROUP 3 – The planning group – They did all of the above BUT were also asked to do a plan writing down when and where they would exercise the following week.The specific sentence they had to write down was:
‘On Monday, I will walk at lunch time and do a 5 minute exercise session “
‘During the next week, I will do [insert exercise] on [DAY] at [TIME] in [PLACE]”
The Results – What % then actually exercised at least once the following week?
Group 1 = 35%
Group 2 = 38%
Group 3 = 91%
This is why just joining a standard gym and even some slimming clubs might not always work
[unless you write down the specific days / times you’re going to go and do exercise and have someone remind you to do it and chase you up if you get a bit stuck and overwhelmed with it all – not just 1 week but every week]
This is why just saying “I’m motivated this time’ is not enough.
This is why just saying “I’m going to eat more healthily’ is not enough.
This is why just saying “I need to work harder’ doesn’t always work
MOTIVATION was never your problem.
Having the right plan in place probably was..
Simple? – Yep
Easy? – Actually yes….providing you just focus on 1 day at a time…
Start this now.
Write this sentence down and fill in the blanks – you have a 91% success rate of turning up if you do this.
Then schedule it in. ….write it down.
‘During the next week, I will do [insert exercise] on [DAY] at [TIME] in [PLACE]”
We do similar things inside our Reboot with snacking and comfort eating too..
And as Woody Allen said we all know that 80% of success is……..
Anyway, Reboot starts this week ..
For ladies 40+ who pretty much know what to do but need the motivation and plan to actually do it and get the results they want with the way they want to look and feel.
This can be done in our BRAND NEW Ladies Only Studio in DEVIZES or Marlborough,
Or all from home…
You can make this as personal or convenient as you want.
This is about finding what works for YOU..
Just message me with ’Reboot’ if you’d like more info.
Matt ‘knowing and not doing is as good as not knowing” Fruci
What to expect: 5 minutes of debunking with practical tips you can apply right away
Had a question about whether brunch is OK or whether you miss out on the benefits of breakfast by delaying it?
Well, did you know that the definition of breakfast is breaking the fast, and many studies define this as eating before 11am?
Did you know that we “rate” statements as more “true” if we’ve heard them before?
Which brings me to:
“breakfast is the most important meal of the day”
You know, how they tell you that you HAVE to eat it to ‘spike your metabolism’ or that ‘you’ll go into starvation mode and store loads of fat on your stomach’
Truth is: The research shows there is NO change in your metabolism or weight loss whether you eat breakfast or not
Sure, it can help school kids concentrate and it is important to ensure they get good nutrition that you can control…
I’m all for routine. In fact, it’s something I’m pretty big on.
You do not have to eat breakfast to lose weight if it doesn’t fit your lifestyle
^^^ Maybe you’re up super early, value an extra 20 minute in bed or prefer to eat more later when you’re actually hungry
But what actually is breakfast (this might surprise you…)
You see, most people see breakfast as the meal they eat when they first get up
But it is actually defined as ‘breaking a fast’
The first meal you eat. So – technically – eating your first meal at 12pm still means you had ‘breakfast’ as you are ‘breaking your fast’
Why should you eat breakfast?
1) It might stop you grabbing anything high fat / sugary on-the-go
2) You can often choose what you want to eat in the morning as you’re likely to be at home so can pick nutritious foods that keep you going for longer and stop you snacking (get your vitamins and minerals in)
3) I had a fry up yesterday (kept me full all day until our roast dinner…yet we call a fry up unhealthy???)
Why breakfast might not be for you…
1) You’re busy in the morning and food just isn’t a priority for you as you’re not hungry and won’t enjoy your food
2) You prefer to eat a bigger meal in the evening and want to balance your intake throughout the day
^^ Something I often do when eating a bigger meal later or up early and out and about…
So what do I do? And what do I recommend to others?
You see, it depends
^^^ Like most of things when it comes to diet, losing weight, and toning up
on your lifestyle, work, schedule and preferences.
Basically, whatever helps you stick to a small calorie deficit (if fat loss is your goal especially)
And whichever gives you MORE energy (if fitness is your goal)…
Thing is, we ARE NOT programmed to find it easy to lose weight in this world today where food is available so easily..
And we just don’t need to move so much anymore, whether that is work or just day to day..
We are then up against EXTREMIST views on nutrition
Which – I guess – mean well..
But actually confuse people even more.
I mean, I can feel my passion coming out now..
But when you make GENERAL statements about nutrition..
Without any caveats
Without any PERSONALISATION..
About the person..
It becomes dangerous..
I see it all of the time.
People start to blame themselves..
‘Try a bit harder next week’
Without looking deep into this.
Yes, we all have to take some responsibility…
This also screws people over
When they are following blanket advice
As they feel like they are doing everything right…
That’s it from me.
Can you tell I am pumped up for the next week?
Well, busy day ahead..
Putting together my lecture for the Nutrition students at Oxford Brookes University…
Launching our next Reboot Programme (reply with Reboot if you would like more info)
But here is a quicker summary as I know you might be busy:
1→ Wake up with light
2→ Take Vitamin D3 (This can help with SAD (seasonal affective disorder)
3→ Get some daylight in the day (this will wake you up)
4→ Routine → go to bed and wake up at the same time (your body loves homeostasis)
5 → Have a higher protein breakfast (you might pick less which then impacts your slump mid afternoon)
6→ Time your coffees / caffeine intake → avoid caffeine after midafternoon ish (it has a half life of 4 hours)
7→ Sleep hygiene → Have a warm bath or shower before bed, make your room cool and dark, and even sleep in separate rooms if you get woken up by someone. Restless legs? Weak bladder? Try magnesium citrate.
Thing is though
You probably know most of this already, right?
But knowing and not doing is as good as not knowing..
Which is why we focus on getting you to do the things you know you need to do in our Reboot Programme.
Message me with ‘reboot’ and I’ll get you the details.