The Perfect Diet

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With the “New Year, New You” movement in full swing people tend to be extremely conscious of what they are eating. It is amazing that everyone is being mindful of what they are putting in their bodies and keen to improve their relationships with food. The problem is that the approaches chosen to do this tend to be extreme or restrictive.

Most people give up on their New Year resolutions by February, which is why I’m not a fan of them (but that is a whole other blog post topic for another day). 

With so many fitness and nutrition ads plastered all over television and social media I thought it might be helpful to address a few things.

Firstly there is no such thing as the perfect diet. There isn’t one secret ingredient or a miracle weight-loss cure that will enable you to shed several pounds overnight. Anything that promises rapid weight-loss or claims to “boost” or “kick-start” your metabolism is most likely a load of bull. 

Secondly just because it worked for someone else, doesn’t mean it will work for you. We are all different and unique. Just because an approach or a lifestyle choice has worked for one of your close friends or someone you admire doesn’t mean it will work for you. Eating the same foods or amount of calories as your favourite IG model or YouTuber won’t yield the same results. 

Thirdly eating well doesn’t have to be complex nor does it mean eating foods you don’t enjoy. Far too often we over complicate things for ourselves which leads to us feeling overwhelmed. Eat foods you enjoy in a manner that will both help you achieve your goals and stay consistent in the long-term. 

I’m a big believer in balance when it comes to nutrition. This is tricky to define because a balanced approach will look different to everyone. What is balanced for one individual may not necessarily be balanced for another. 

It might be a case of trial and error until you find what works best for you, but if you can’t see yourself sticking to the approach to nutrition that you have chosen in the long-term, then you are doomed to fail before you even start. One of the main reasons that drastic approaches (i.e. cutting calories to an extremely low-level) don’t tend to work is because they are not enjoyable and more importantly unsustainable.

The key point I want you all to take from this post today is to make sure that you enjoy the approach you take and that it allows you to be consistent in the long-term. 

Just some food for thought.

Jay xx

Review: Simply Simon – Peanut Butter Balls

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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

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

Tips to keep your training consistency during the dark and cold months

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With the start of Autumn in the horizon and the falling of leaves comes the unfortunate end of bright warm and sunny mornings. Instead of waking up to sunshine you wake up to darkness and the sound of howling wind and rain. The long, dark and grey days start to impact your mood and you may find that it takes a lot more to get you through your daily routine (including your workouts). 

I thought I would share with you guys a few tips on how to combat these Autumn blues and ensure that you make the most of this season.

  1. Discipline = Make sure you create discipline as eliminating the dependence on outside factors (such as your mood) will give you the tools to focus on the long-term achievement of your goals so that you do what you need to do instead of what you want to do. For example create a consistent training schedule and stick to it. 
  2. Set a big goal = Setting a reasonable, measurable and realistic goal (such as improving strength or successfully performing an exercise that you’ve struggled on) will help to keep you motivated and give you something to look forward to before the end of the year. 
  3. An awesome playlist = Studies have shown that music has several benefits on the human brain which include boosting our moods, distracting the brain from fatigue and even helping in increasing endurance. 
  4. Get a training partner = Having someone to train with makes you more likely to stick to your fitness goals and also helps to hold you accountable. The right training partner can also help to increase your training intensity by giving you that little extra push. 
  5. 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 

Love 

Jay xx

Listening to Your Body Overtraining: the Dangers, the Signs and the Remedy

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You only get one body so you need to take good care of it. For this reason I’m a strong believer in listening to your body and giving it what it needs That being said I’ll admit that I’m not always the best at listening to the cues that my body gives me. I’ve definitely improved and thanks to my own knowledge and that of those who I surround myself with I’m better able to identify what it is that my body needs. Today I want to share some of that knowledge with you guys because I think it is extremely important to differentiate between when you need to push yourself and when you need to ease back and maybe even give yourself more time to rest and recover. 

There are different variations of overtraining (a.k.a burnout, chronic fatigue and over stress) but put simply it can be described as the result of placing more stress on the body than it is able to recover from to the point of causing plateaus and decreases in performance. 

Signs of Overtraining

  • Prolonged lack of motivation to train 
  • Intense and prolonged DOMS and sore joints
  • Insomnia 
  • Feeling drained after what usually feels like a good workout 
  • Feeling more irritated than usual 
  • Decreased sex-drive 

How to Avoid or Remedy Overtraining 

  • Reducing training volumes or intensity 
  • Taking extra recovery days 
  • Getting more sleep 
  • Ensuring you’re eating enough 
  • Sports therapy massage 
  • Ensuring your training program is well planned and periodised 

Just some food for thought

Jay xx

The Dangers of Comparing Ourselves to Strangers Online

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I think it is great to draw fitness motivation and inspiration from others. It’s one of the reasons I enjoy social media. However, I feel that far too often this is taken too far. You shouldn’t eat “x” amount of calories simply because that’s what your favourite IG model eats or trains “x” amount of tines a week because that how often they train. 

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.

While I do think that there is nothing wrong with a little healthy competition, constantly comparing and competing with others just creates a losing battle and can lead to low levels of self-esteem and unhealthy habits. There needs to be a shift from feeling that you need to do better than others towards focusing on improving on your own practices be that in the gym or with your approach to nutrition. 

There also needs to be a shift away from constantly focusing on negatives. So what if you don’t have visible abs? Are a few lines on your stomach really going to make a difference to your life?  Instead place your attention on the positives. Maybe you don’t have visible abs but you can squat your bodyweight or more, or maybe you can perform an exercise now that you couldn’t do a few months ago. Our bodies are constantly proving how amazing they are yet instead of celebrating the things we are great at we choose instead to bring ourselves down and focus on the things that we don’t like. 

At the end of the day there are certain things that we can’t change and we have to learn to accept them. Don’t get get so caught up in what everyone’s doing to the detriment of your own life. You are not a stranger on the internet, nor should you want to be. Who you are is amazing. 

Just some food for thought. 

Jay xx