Fitting Healthy Habits into a Busy Schedule

When you already have an extremely busy schedule and a lot of commitments (i.e. children, social engagements, a job that requires a lot of travel, working late night shifts, a lot assignments, etc) trying to find the time to hit the gym and prep meals can feel like an impossible task. 

So I thought I would share a few tips with you guys that have helped me continue to make healthy choices and keep with consistent with training, especially during the moments when life feels a bit chaotic. 

  1. Schedule: You can’t expect to find the time to hit the gym. I know that this is a cliche, but it’s true. You have to make the time and the best way to achieve that, is to plan ahead. I always take a day out (typically a Saturday or a Sunday) to schedule what I need to do and what I want to get done in the week to come, very Monica from Friends (I Know!) but it’s effective. Studies have shown that the simple act of planning beforehand (i.e. when and how you will do something) increases the likelihood of you actually doing it. 
  1. Plan Your Meals: Just as I make sure that I take the time to schedule my training sessions in advance, I also take the time to plan out what I’ll be eating in advance. Regardless of your approach to nutrition (whether you track your macros or eat intuitively) there are several benefits to planning your meals in advance. For starters, it can help you save money and avoid unnecessary food waste, because you head to the grocery store with a set list of items that you’ll use throughout the week. It also means, that you don’t have to stress yourself out thinking about what to have for dinner on days that you are extremely busy. This can also help you avoid making convenient and unhealthier choices. 
  1. Consistency is Key: To this day the best piece of training advice I’ve ever received is to “focus on being consistent, instead of constantly swinging from one extreme (training intensely and attempting to eat perfectly) to the other (not training at all and binging). Making sure that you always apply sustainable training and nutritional habits will help you remain consistent in the long term. 
  1. Don’t Let Fitness Take Over Your Life: I Spent far too much time believing that you should never miss a workout or eat unhealthy food. A belief which was only reaffirmed by thousands of posts I scrolled through on social media. The truth is that sometimes work and other priorities will get in the way and sometimes they should. It isn’t healthy to feel that you can t miss a workout or avoid time with friends and family because you are anxious about eating a meal which isn’t nutrient dense. Just like one workout and one salad won’t make you fit and healthy, missing a workout or not eating according to plan won’t make you unhealthy.

Just some food for thought.

Jay xx

Supplements & Your Fitness Goals

Nowadays there are a whole range of supplements promising things from fat-loss to muscle gain. These claims are then substantiated by endorsements and advertisements from fitness models on IG and other social media platforms. Leading the average person to believe that they need to take these things in order to achieve the results that their fitness role models have. This was the belief I held at the start of my fitness journey. 

Firstly I want to make clear that this post by no means is trying to say that all supplements are nonsense. I believe that certain supplements if used correctly can be beneficial. However, I think that many especially those who are new to fitness are a bit too eager on their use of supplementation. A supplement is defined as “a thing which is added to something else in order to complete or enhance it.” In other words supplements should be used to boost or enhance your training, diet and recovery they aren’t a replacement for these things. You can use all the supplements you want but if your training and nutrition aren’t on point you won’t achieve your desired results. Not to mention that supplements usually don’t come cheap. 

In my humble opinion supplements are not necessary to achieve your fitness goals. To me the main components to achieve your goals be they to lose fat or build muscle are to focus on training, nutrition and recovery. 

The message I hope you take from this is don’t over complicate your life with supplements. Focus on getting your training, nutrition and recovery on point. Once you’ve done that, then maybe explore and have a look at supplementation. 

Just some food for thought 

Jay xx

Tips to Lead a Healthier and Fitter 2019

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Happy New Year peeps, I hope that you have all enjoyed the festive season.

It’s that time of year when motivation is running high and we are all committed to being better versions of ourselves. 

For most of us this self-improvement will include leading a healthier 2019, so I thought I’d put together a list of tips to help not only achieve these goals but to ensure that you are committed to them all year, especially once all the “new year, new you” motivation fades.

Jay’s Top Tips:

  1. Focus on building small daily habits: don’t overwhelm yourself by trying to change too much at once. Instead of trying to change everything at once pick one thing to focus on. For example picking to focus on being consistent with training and once you’ve achieved that moving on to focusing on improving nutrition. 
  1. Learn to enjoy the process: people often get so focused on achieving their desired results or goals, that they forget the importance of enjoying the journey that gets them there. You wouldn’t stop working hard after getting a promotion at work. The same is true for achieving goals at the gym. This is one of the reason that quick fixes and fad diets don’t work.
  1. Plan ahead: if you keep waiting for the perfect time to train you’ll likely find yourself occupied with other tasks and end up too busy and stressed to go. Instead of trying to find the time you have to make the time. Just as I make sure that I schedule out time to fit in working out I also take the time to plan out what I’ll be eating for the week. Regardless of your approach to nutrition and whether or not you track macros there are several benefits to planning your meals in advance, such as not having to stress yourself out thinking about what to eat on the days that you are extremely busy and therefore can help you avoid making convenient and unhealthy choices.
  1. There is no such thing as perfection: no journey will work out exactly according to plan. You have to accept the fact that you will make mistakes. The important thing is to learn from them. There will be ups and downs, there will be bad days, don’t let them put you off of achieving your goals.
  1. Be consistent: the best fitness advice I’ve ever gotten is to focus on being consistent instead of constantly going from one extreme (training intensely and attempting to eat perfectly) to the other (not training at all and bingeing). Applying sustainable training and nutritional habits will help you to be consistent in the long-term.

Hope you guys find these helpful.

Jay xx

Why You Shouldn’t Diet This Christmas!

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Whenever there is a special occasion or a holiday (i.e. Christmas, Easter, Thanksgiving, etc.) I always notice that people become more aware of that they eat. This is natural given the typically indulgent nature of the meals we consume during these brief periods. 

My issue with this is that I feel that people become so concerned with what they do some of the time  (such as the food they eat on these holidays and special occasions) instead of focusing on what they do most of the time (which involves what they eat the rest of the year). 

I do understand that for many there may still be anxiety around food and these kind of events so here are a few tips which may help:

  1. Eat what you want
  2. If you don’t want something don’t eat it
  3. Stop when you are full 
  4. Stay hydrated
  5. Enjoy the time spent and the memories created with friends, family and loved ones

Ultimately unless you are prepping for a competition or an event you shouldn’t be afraid of enjoying yourself on Christmas. Stop focusing on and stressing about what you eat on days like Christmas  and instead start focussing on what you are putting into your body the rest of the year, because its what you do most of the time that determines your results. 

Just some food for thought

Jay xx

Jay’s Top 10 Fitness Tips

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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

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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

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

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

You Over-indulged! Now what?

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When I was just beginning my fitness journey I strived to be perfect. I didn’t want to miss a session or eat anything “bad” and if I did I thought the only solution was to restrict my calories and exercise more. I couldn’t have been more wrong. You should never punish yourself with exercise and by restricting food intake just because you ate something you enjoy.

In an ideal world we’ll always be able to strike the right balance and moderation, when eating the foods that we enjoy that aren’t nutrient dense. However, the reality is that we are human and sometimes we’ll have a bit more to drink than is ideal or help ourselves to a few too many slices of cake. 

So I decided to share a few tips with you guys on what to do when these situations happen:

  1. Get back on track with your next meal: just because you have overdone it on this occasion does not mean that all your hard work and discipline has gone to waste. Take the opportunity to get back on track with your next meal. Don’t just say “fuck it” and continue to binge. If you dropped your phone and the screen cracked, would you keep throwing it about to make it worse? So why do the same with your nutrition?
  1. Don’t use exercise as punishment: Just as you should go back to eating as normal without restricting food, you should continue to train as you usually would. Don’t do endless hours of cardio! Exercise is meant to be enjoyed, it should never be a form of punishment for eating things that we enjoy. 
  1. Address underlying issues: Sometimes food is used as a coping mechanism. Personally when I’m stressed or sleep deprived I tend to crave sugary things and find it harder to be disciplined. Addressing what is causing me stress and ensuring that I am getting enough sleep helps me to avoid binging and over-indulging

I hope you guys found these helpful.

Jay xx