You’ve Finally Got A Gym Membership: Now What?

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So you finally took a step towards achieving your goals and joined the gym. Now what? 

The gym can be a bit of a daunting place, especially if you’re new to it. So I thought I’d share a few tips with you guys regarding what your next steps should be:

  1. Set a goal = Sit down and have a think about what it is that you want to get out of the gym. Maybe you want to get stronger, build muscle, lose weight or generally just improve your lifestyle.
  1. Create a plan = Once you’ve determined what your goal is, you should set up a plan that will help you to achieve your goal. 
  1. Create a routine and build discipline = Don’t overwhelm yourself and try to do too much at once. Focus on creating sustainable habits you can keep up in the long-term. 
  1. Ask for help = Get an experienced gym buddy or personal trainer to help you out. A training buddy/personal trainer has the added bonus of giving you motivation and making you more accountable. 

Hope you guys find these tips helpful.

Jay xx

Measuring Your Fitness Progress

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Keeping track of our progress is one of the essential components to achieving our fitness goals. It allows us to determine whether or not our training and nutritional plans are working. 

Studies have shown that those who track their progress are more likely to stick to their fitness routines compared to those that don’t. 

One of the preferred and most popular methods for tracking progress is using the scale. While this is generally a good indicator of progress, it does have the potential to be deceiving. The issue with only tracking weight is that the scale does not account for changes in body composition and increases in our bodies muscle mass. Meaning that you can actually gain/maintain the same weight but lose inches. For a long time I didn’t understand this and had built a very negative relationship with the scale. It felt disheartening to be working hard in the gym and improving nutrition and not seeing the numbers go down.

So, I thought I would share with you guys a few other ways you can measure progress:

  1. Pictures = We see ourselves everyday and so will find it harder to notice the subtle changes that our bodies go through. Taking pictures and comparing them over time can be a good indicator as to whether or not your fitness routine and approach to nutritional are working for you. They also allow us to see changes in our bodies that we may have not even realised were taking place.
  1. Improved Strength and Endurance = Progress can be seen through improved strength. If you manage to perform an exercise at a heavier weight than before or you can perform more reps than before. Maybe you had a workout plan and you struggled to get through it and now you’re able to get through it a lot easier and faster. Progress can also be seen through improved recovery time.
  1. How your clothes fit = If your clothes fit better or you’ve gone down a size. Our clothes can be a really good indicator for fatloss or weight gain. 

Hope you guys find these helpful.

Jay xx

Raspberry, Cinnamon & Nutmeg Protein Muffins

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You guys have asked and I have listened. Here is the recipe for my delicious raspberry, cinnamon and nutmeg protein muffins with dark and white chocolate chips.

Ingredients: 

  1. 1 Scoop vanilla protein powder
  2. 1 Tablespoon coconut flour
  3. 1 Teaspoon baking powder
  4. 1 Teaspoon cocoa powder
  5. 1/2 Teaspoon nutmeg
  6. 1/2 Teaspoon cinnamon
  7. 2 Tablespoons 0% fat greek yoghurt 
  8. 75 grams fresh raspberries
  9. 2 medium sized eggs
  10. 30ml almond milk
  11. 1 square dark chocolate and 1 square white chocolate

Directions:

  • Pre-heat oven to 150 degrees
  • Blend together the protein powder, coconut flour, baking powder, cocoa powder, nutmeg, cinnamon, greek yoghurt, raspberries, eggs and almond milk until mixture is well mixed and a smoothie like consistency.
  • Place your mixture into a muffin tin/cupcake moulds
  • Chop the chocolate up into smaller squares and place them on the top of the mixture
  • Place in the oven and bake for 12-15 minutes
  • Let cool for 5 minutes 
  • Enjoy 

Hope you guys enjoy these as much as I did

Jay xx

Tips to Help Build Confidence in the Gym

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The gym (and the free weights area in particular) can sometimes be an extremely intimidating place and make people feel self-conscious, especially when they are new to fitness or returning to it after a long time. 

People fear performing exercises incorrectly and being judged by other gym goers for lacking experience and being out of shape. This lack of confidence then leads to many people either performing excessive amounts of cardio (because the machinery and equipment is much easier to figure out) or avoiding the gym and exercise altogether. 

There was a time when I used to share the above concerns. So I wanted to share a few tips with you guys which have helped me to boost my confidence in the gym:

  1. Go in with a plan = No matter how much experience you have, going to the gym without a set course of action of what your session will entail can lead to a bad session and confusion. Take a few minutes to write down exactly what you are going to do. Not only does this help to ensure that you use your time in the gym efficiently, but if you have any doubts about anything at this stage you can ask someone or look it up.
  1. Get yourself a gym buddy = Having someone to workout with can make the gym seem less intimidating. A gym buddy can also help keep you motivated and make you more accountable. If you’re able to get a training partner who has more experience in the gym you also gain to learn from them.
  1. Personal Training = No matter what stage you’re at in your fitness journey I believe that there is always room for improvement and for the broadening of knowledge. Getting advice and help from a personal trainer (especially if you’re new) can give you the tools necessary to navigate yourself around the gym with confidence.

Hope you guys find these tips helpful

Jay xx

Self-Love: Practice Makes Progress

 

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We often overlook the things we can’t easily measure progress with and unfortunately self-love falls within this category. As with any other goal there will be good days. The ones where you feel confident and happy in your own skin. But, there will also be bad days, when you want to sit in your sweatpants with messy hair and drown your sorrows in a pint of Ben & Jerry’s.

No journey is linear. Regardless of the goal you set, there will be ups and down. The important thing is to keep practicing the habits that will help you make progress. No matter how small that progress may seem. 

Companies and society have been benefitting from our insecurities for years. We fear natural process such as ageing (getting wrinkles and grey hair) because we are constantly told that we should buy products to avoid it. Despite the fact that there is no such thing as perfection we constantly criticise ourselves and buy into products which cover up our uniqueness (which some people may refer to as flaws).

Life is too short to be spent trying to live up to societies expectations. So the following are a few practices which can help you continually make progress with self-love:

  1. Stop comparing yourself to others
  2. Lines on your stomach aren’t going to create eternal happiness
  3. Be kind to yourself 
  4. People are going to think what they want of you, regardless of what you say or do. So don’t bother yourself with what others think
  5. Practice speaking to yourself in the way you would speak to those you love. 

Just some food for thought

Jay xx