Jay’s Top 10 Fitness Tips

431c7842-0e58-47a2-a289-535e7d375cd9

In celebration of another 365 days on this beautiful planet, I thought I would put together a list of my top fitness tips to share with you guys.

  1. Set a goal: Your goal will act as a source of motivation. Make sure your goals are specific and realistic.
  1. Create a plan to achieve that goal: Once you’ve determined what your goal is set out a plan that will ensure that you will achieve that goal.
  1. Choose and approach to training and nutrition: make sure that your training and nutrition plan are sustainable and allow you to train and eat in a way that you enjoy. This way you are more likely to stick to it. 
  1. Don’t compare yourself to others: Stop focussing on what everyone else is doing. Focus on improving your own practices daily. 
  1. Being healthy goes beyond the physical aspect: Being healthy is not just about looking good. It is easy to take fitness to an extreme. It is not healthy to deprive yourself of food or rest. Make sure you are also taking care of your mind and overall wellbeing. 
  1. Stop looking to quick fixes: If it sounds too good to be true it probably is. Quick fixes are dangerous and will often leave you in a worse position than where you started off.
  1. Motivation is overrated, create discipline: Motivation is an amazing tool, however, it will come and go. Focus on building discipline and creating daily habits that will ensure that you always do what you need to do, especially when you don’t want to.
  1. Sleep and recovery are important: Sleep and recovery are just as important as your training. Make sure you’re not overlooking their importance.
  1. Ask for help: If you are struggling in a certain area (i.e. training, nutrition, goal setting, etc) just ask for help.
  1. Be consistent: This is hands down the best fitness advice I have ever received in my life. You don’t have to be perfect, you just need to be consistent. It’s what we do most of the time that matters.

Hope you guys find these helpful.

Jay xx

Why You Should Be Your Own #BodyGoals

IMG_0864

We all have different people we admire for different reasons. One of the things I love about social media is its ability to connect me with other like-minded people, giving me a sense of community as well as allowing me to feel close to those that I admire. However, everything in life comes with its downsides and social media is no exception. 

There is absolutely nothing wrong with having a person who you look up to and who motivates you to better yourself, be that in terms of health and fitness, business or generally just becoming a better human being. The danger is that people often take this admiration too far and want to become the people that they admire. 

The most obvious example of this is when people set goals to look exactly like someone else. Often these are unrealistic goals because as individuals we are one of a kind. We could be on the exact same nutrition and exercise program as the person we admire but the results would still be different.

You and your lifestyle are unique, you have different goals and priorities so however you train, how often you train and how you eat should be tailored to your lifestyle and your goals and not just be a carbon copy of someone else’s.

We need to learn that we can admire others and be inspired by them, wanting to achieve goals in the same way they have but still love ourselves, our bodies and the things that make us different. There needs to be a shift away from feeling that we need to do better than others and towards focussing on improving our practices be that in the gym or with our approach to nutrition.

The main reason I wanted to share this post is because I feel that when we go too far in admiring other and comparing ourselves to them we can begin to feel inadequate in ourselves. 

“Never forget there is only one of you and you are as breathtaking as they come.” -E. Russell

Just some food for thought.

Jay xx

Being Active When You Work A 9-5

3B7DDDA8-EB0E-4AEA-BEDD-92D917A53CED

For those of us in the Northern Hemisphere, it’s that time of year when it is cold, wet and dark outside. With Christmas just over a month away and social events at full swing our motivation and willpower is constantly being tested. 

It is very easy to lead a sedentary life at this time of year. Don’t get me wrong, there is nothing wrong with having a lazy day here and there, but it is important to ensure that we get enough movement, especially if like me, you work a 9-5 desk job. So I thought I’d put a few tips together to help you stay active this festive season.

  1. Walk More: Consider walking to work more often. If you work too far away from your home, park further away or get off public transport a few stops earlier. You can also take a 15-20 minute walk during your lunch break, you’ll get some fresh air and exposure to natural light which can help give you a wee energy boost. 
  1. Make sure you have a nutrient dense diet: studies have shown that diets which are well-balanced and full of nutrient dense foods can lead to reduction in mood swing, anxiety and depression as well as providing our bodies with energy.
  1. Plan your gym Session: Plan ahead and create set days and times to head to the gym. Make sure you train at a time that suits you and your lifestyle the best, as this will help to ensure that you remain consistent. Getting a training buddy or investing in some personal training sessions can also help you to remain consistent with training by acting as additional sources of motivation and accountability. 
  1. Get involved in seasonal activities: embrace the cold and take on the elements while having fun through activities such as ice-skating, snowboarding and skiing.

Hope you guys find these helpful.

Jay xx

Review: Simply Simon – Peanut Butter Balls

IMG_0668 2

When it comes to sweet vs savoury, I’m team sweet. For that reason I always ensure that there is something in my meal prep that will satisfy my sweet tooth. Recently, though I found that I kept eating the same things. Don’t get me wrong, I definitely enjoy what I eat, but variety is the spice of life and I want to make sure that I don’t get bored with my food. I spoke to my good friend Simon and he supplied me with these amazing peanut butter balls in the photo above. 

Initial reaction: I felt that they were quite small, but was happily surprised at how filling these little guys were. I had three of them a day and not only did they satisfy my sweet tooth but they also helped give me a cheeky afternoon energy boost.

Texture: The oats on the outside of the peanut balls provides a nice crunch to compliment their soft gooey interior (trying my best to sound like one of the judges on Masterchef here).

Taste: If you like peanut butter these taste phenomenal.

Macros Per Peanut Butter Ball:

Calories: 71

Fat 2.3g

Carbs 12.2g

Protein 2g]

Simon also provides meal prep as well as cooking classes. You can find him on instagram @simplysimonchef or check out his website http://simplysimonchef.com 

If you’re interested (you’d be crazy not to be) be sure to get in touch with him. 

I know you’ll enjoy these as much as I did.

Jay xx

Right Now: Better You!

IMG_0680 2

 

With all the festivities and events around this time of year it can be easy to put off your fitness goals and tell yourself that you’ll start in the new year. The danger with this kind of mindset is that your motivation quickly disappears and before January has even come to end, you’ve already given up on your goals. There is also the risk that when the new year comes around you won’t start your fitness journey at all. 

Why do we struggle to adopt or maintain fit and healthy habits when we set ourselves fitness goals as a new years resolution? Quite simply, when embarking on our fitness journeys we tend to want to over-complicate and overdo things. For example: we’ll go from not going to the gym at all to going six times a week. The end result is that we are overwhelmed and find that our approach is unsustainable. We struggle to adhere to it and soon after give up on the goal altogether. 

So what can we do ensure that this does not happen again next year? There are still two months to go before the year is over, so instead of waiting until January we can make a start on our goals RIGHT NOW. Break it down, determine what your goal is. Do you want to lose weight, get leaner, get stronger, just exercise more and eat better? Once you’ve determined what your goal is you can create a plan that will help you to achieve that goal. Remember to keep things simple, focus on the basics. You wouldn’t go on the motorway in first driving lesson. The same applies to the gym. Focus on the basics: consistency, nutrition and recovery. Once you’ve nailed the basics you can then start playing around with training and nutrition and seeing what things work for you. 

Don’t underestimate the importance of the choices we make on a daily basis, because overtime these daily choices add up and can either be a benefit or a detriment to our overall goal. For example: right now my goal is to get stronger and hit a triple bodyweight deadlift. If I decide not to do one of my deadlift sessions this week, that decision doesn’t affect my goal in the long term, however, if this decision starts to become a habit and I’m missing sessions frequently this then adds up and I’m unlikely to achieve my goal in the long term. 

Key points to take away from today’s post:

  • There is no better time than the present, get started on your goals now.
  • Don’t overwhelm yourself, take it slow and focus on the basics.
  • Focus on making small improvement everyday, because it’s these seemingly insignificant choices that have the biggest impact on our overall goal.

Just some food for thought.

Jay

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

9E5016AA-AE8C-4BBD-B850-9D4832E1A312

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

642657C4-203D-40A2-B4FE-B6B291226368

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

IMG_0453

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

IMG_0429

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

 

16807233_1647900738838172_9157501889750114381_n

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