Right Now: Better You!

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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

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

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

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

Getting Your Body Summer Ready

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Last week Thursday those of us living in the Northern Hemisphere officially welcomed summer. For many people the start of summer acts as a reminder of the goals and intentions that we set out at the start of the year to exercise more and eat better. 

I’m a big fan of anything that gets people moving and makes them more mindful of what their eating. However, a big issue with the coming of this season is that people usually engage in drastic and restrictive forms of diet and exercise to fulfil short-lived (if even achieved) goals. 

In light of that, I thought I’d share a few tips with you guys to help you not just achieve you a summer body but to achieve your dream body and maintain it: 

  1. Fitness is a state of constant becoming, it’s not a destination: Unless you’re competing for a physique competition and require strict dieting, you should aim to only implement eating and exercise habits that you can see yourself sticking to in the long-term. Here’s the thing, just because you achieve your goal doesn’t mean that you get to stop eating well and exercising. These things have to continue to allow you to maintain your goal once you get there. Chances are that if you hate what you’re eating and the way you’re training, you’ll be unlikely to stick to your training and nutrition plans in the long-term. 
  1. Patience, patience and some more patience: We live in a society where pretty much anything we want is available to us at the click of a button. Unfortunately, we can’t just amazon prime our dream body. You didn’t get to where your are overnight, so you are not going to get to where you want to be overnight either. I can’t stress this point enough. For the majority of us, achieving our dream bodies will take a long time. But, ultimately the time is going to go by anyway, so we may as well spend it doing something productive. 
  1. Expect mistakes and setbacks: There is no such thing as perfection. Achieving your dream body is not going to be a linear journey. There are going to be ups and downs. The important thing is not to give up. Learn from mistakes and learn to better cope with things that get you off track. 

Now I know that none of these tips may be what you guys wanted to hear. Trust me if there was an Amazon Prime for your dream body I’d be the first one ordering it. I do hope you guys find these tips helpful. Train smart, eat well and enjoy life.

Just some food for thought.

Jay xx