Get what you really want From a St Johns Wood Personal Trainer
Have you ever acted against your better judgement? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.
- You hit snooze rather than waking up early to exercise before work.
- You blow off your healthy eating plan to indulge in a hamburger and fries.
- You start an exercise programme only to drop out two weeks into it.
These regrettable actions prevent you from achieving your goals and keep you stuck.
Most of us are all too familiar with this frustrating paradox. It’s almost as if there are two sides inside of you, raging war on each other. Your sensible side versus your emotional side. What you want versus what you do.
A psychologist named Jonathan Haidt came up with a mental model that explains exactly why you do things that you wish you hadn’t – and how to take control to finally do the actions necessary to get what you really want.
“The image I came up with for myself, as I marvelled at my weakness [of willpower], was that I was a rider on the back of an elephant. I’m holding the reins in my hands, and by pulling one way or the other I can tell the elephant to turn, to stop, or to go. I can direct things, but only when the elephant doesn’t have desires of his own. When the elephant really wants to do something, I’m no match for him,” explained Haidt in his book, The Happiness Hypothesis.
Human decision making is like a tiny rider on a massive elephant. The rider may think he’s in charge, but the elephant’s will always wins. The Elephant, The Rider, and The Path are a great framework for understanding yourself and what drives you. All human change depends on it.
Here’s Haidt’s mental model for creating lasting change in greater detail…
The Rider: is your rational and analytical side. The Rider is a visionary that has the ability to think long-term, to plan, and that is willing to make short-term sacrifices for long-term payoffs. The Rider loves to contemplate and analyse, has limited reserves of strength, suffers from paralysis by analysis, and relentlessly focuses on problems rather than solutions. Most crucially, the Rider is so small compared to the six-ton Elephant that anytime they disagree about which direction to go, the Rider will lose.
The Elephant: is made up of your emotions and instincts. The Elephant prefers the comfort and security of a well-trodden path, even if a new path leads to a better outcome – this is why it’s so difficult to change your habits. The Elephant has enormous strengths: love and compassion and sympathy and loyalty. The Elephant is the one who gets things done.
The Path: is your surrounding environment, the context in which the Rider and the Elephant operate. A rocky Path makes change hard, if not impossible, even when the Rider and the Elephant work together.
There are three steps to lasting change:
- Direct the Rider
- Motivate the Elephant
- Shape the Path
1) Direct the Rider:
Change begins with a plan, and it’s the Rider who comes up with plans. Direct your Rider to analyse what’s right, on what works. When you’voe lost weight and made progress towards your fitness goals in the past what worked for you? Focus on these bright spots rather than on potential problems related to your desired change. Once you’voe come up with a plan, move on. It’s important to move quickly and to avoid getting bogged down with paralysis by analysis.
2) Motivate the Elephant:
In order for the plans of your Rider to succeed, your Elephant must feel emotionally invested in the outcome. Find an emotional connection that you feel deep down in relation to the goal. Don’t just think about why you want to achieve your goal – feel why you need to achieve your goal.
3) Shape the Path:
Make change easy. Reduce obstacles in your life, so that the new desired behaviour is frictionless. Move the barriers between you and the actions that you want to take. Lay out your workout clothes the night before. Spend time in the morning to prep all of your healthy daily meals. Get a trainer to hold you accountable to showing up to your workouts.
The key to effective change is getting the Elephant and the Rider moving together on a smooth path to success. Do this and you’ll stop doing things that you later regret.
If getting into the best shape of your life is a current goal that you wish you could achieve then call or email me today. I’m here to help you direct your Rider, motivate your Elephant and shape your Path…and I won’t rest until your goal has become a reality!
3 Ways Exercise Makes You Feel Better From A St Johns Wood Personal Trainer
When we talk about the benefits of exercise, looking better gets the most attention.
Burning off unwanted pounds is a great thing, but let’s not overlook a more immediate benefit of exercise.
Exercise transforms how you feel—with a quickness.
It’s true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.
Here are the top 3 ways that your body will feel better with exercise:
1) You’ll Have More Energy
How are your energy levels these days?
(And I’m talking about natural energy, not energy manufactured by caffeine.)
Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step?
Or do you hit snooze half a dozen times before getting up and dragging through your day?
While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.
How does spending energy create more energy?
“(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger,” explains Samantha Heller MS, RD.
Research consistently concludes that regular exercise increases energy levels and reduces fatigue.
2) You’ll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you’ll quickly find your body developing aches and pains.
You’ll feel it when you stand up – a throb in your back, creaking in your knees and stiffness in your legs.
This is pain due to underuse.
Your body was meant to move!
Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you’ll be moving smoother and with less pain than ever before.
3) You’ll Feel Happy and Confident
It’s hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.
Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.
Do you remember how that accomplishment made you feel?
You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.
When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.
From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.
Instead, look at exercise as a complete life enhancer.
6 Ways To Crave Less Sugar From A ST Johns Wood Personal Trainer
If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be refined sugar.
We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…
One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.
Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.
Here are 6 Ways To Crave Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your goal weight:
1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs. Try the recipe below for a protein-packed, sugar-busting snack.
2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you’re sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.
3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.
4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.
5) Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.
6) Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.
5 Fitness Myths From A St Johns Wood Personal Trainer
I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:
Myth #1: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Tip: Don’t pop a pill-instead burn calories with exercise.
Myth #2: Starve the pounds away.
Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Tip: Don’t starve yourself-instead eat healthy small meals throughout the day.
Myth #3: Do extra crunches to flatten your abs.
We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.
Tip: Don’t obsess about crunches-instead focus on fat burning.
Myth #4: Eat packaged diet foods for speedy results. It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.
Tip: Don’t eat packaged diet foods-instead stick with nutritious whole foods.
Myth #5: Avoid all carbohydrates in order to slim down.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Tip: Don’t swear off all carbohydrates-instead stick with wholesome carbs.
Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 2 simple steps:
Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Stop time wasting in the gym!
This question might make you squirm, but let’s ask it anyway…
Are you wasting time in the gym?
Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?
Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing?
Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner, more toned body even faster you’d jump at it!
The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good?
Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
Be Confused. Err, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.
Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods.
Be Strategic. The time of day that you exercise makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.
Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.
Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out.
Be Pumped Up. Cheque this out: researchers found that music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.
Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.
Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?
7 Excuses That Prevent Weight Loss From A St Johns Wood Trainer
Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?
They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.
The missing link between you and your ideal body is your go-to list of excuses.
Start with an excuse and expect to be excused from losing weight. Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.
Excuse #1: I’ve Always Been Overweight
Here’s a little secret: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.
Excuse #2: I Worked Out, So I Can Eat Whatever
Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.
Excuse #3: I Don’t Have Time to Exercise
Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.
Excuse #4: Exercise Hurts
Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.
Excuse #5: I Love Junk Food
This may seem a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavours to savour on a healthy diet.
Excuse #6: It’s No Fun Doing It Alone
Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.
Excuse #7: My Body Is Delicate
First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes
Do-It-Yourself Kitchen Raid
Want faster weight loss?
Then do a self-guided kitchen raid.
If your kitchen is stocked with the makings for healthy meals and snacks you’ll easily stay on track, even when those late-night cravings strike.
So what should you keep on hand and what should be banned?
Use this self-guided kitchen raid to help you sort out the good from the fattening.
Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you’re done, take that box straight to the nearest food bank.
Your Refrigerator
Let’s start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the “Donate this” list, then you know what you have to do. Get that box ready.
- Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.
Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
- Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.
Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.
- Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.
Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.
Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.
- Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.
Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.
- Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.
Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.
- Donate this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.
Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.
10 Essential Fat Loss Tips
Fat Loss Tip #1: Keep Track
Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.
Fat Loss Tip #2: Eat Breakfast
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.
Fat Loss Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.
Fat Loss Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.
Fat Loss Tip #5: Stay Home
Your favourite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.
Fat Loss Tip #6: Reduce Alcohol Intake
It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.
Fat Loss Tip #7: Redirect
Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.
Fat Loss Tip #8: Hit the Hay
Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!
Fat Loss Tip #9: Go Green (First)
There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.
Fat Loss Tip #10: Weigh Yourself
You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognise your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.
Do-It-Yourself Kitchen Raid
Want faster weight loss?
Then do a self-guided kitchen raid.
If your kitchen is stocked with the makings for healthy meals and snacks you’ll easily stay on track, even when those late-night cravings strike.
So what should you keep on hand and what should be banned?
Use this self-guided kitchen raid to help you sort out the good from the fattening.
Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you’re done, take that box straight to the nearest food bank.
Your Refrigerator
Let’s start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the “Donate this” list, then you know what you have to do. Get that box ready.
- Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.
Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
- Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.
Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.
- Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.
Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.
Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.
- Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.
Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.
- Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.
Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.
- Donate this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.
Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.
Now march that box of off-limit foods to your nearest food bank and don’t look back.
It’s a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.
Open up dialogue with your family members about the healthy changes that you’re making, and get everyone in on it.
The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts.
I’m here to help you meet your fitness and weight loss goals.
Fight off the virus From A St Johns Wood Personal Trainer
Let’s face it, today more than ever, health is a topic of concern. We take precautions to avoid exposure to others and to mitigate our risk of contracting coronavirus by wearing masks, social distancing, staying home and following guidelines and protocols when out in public.
We do this because we don’t want to get ourselves or others sick.
What is health? To have good health is to be free of illness or injury, to be able to adequately cope with the demands of life, and to maintain a state of equilibrium with yourself and your environment.
When we are in a state of good health our quality of life increases dramatically. We are able to utilize our bodies without pain, experience natural energy, and enjoy feelings like joy and happiness.
One of the factors that influences our health the most is diet. The foods that you eat make a measurable impact on the condition of your health. By eating healthy, wholesome and nutritious foods you give your body the building blocks it needs to fortify healthy cells and smooth bodily functions.
Just as important are the things that we avoid eating as part of our diet, refined sugars being the deadliest. Additives, processed ingredients, unhealthy fats, and unnatural sugars are problems for our bodies to flush out the best it can. Too much of these harmful items result in extra weight, clogged arteries and decreased ability to regulate blood sugar.
Today I’d like you to draw the mental connection between your healthy eating and your good health. By sticking to a low-sugar, high-protein, high-fiber diet you will take measurable strides towards claiming better health. This means having a stronger immune system that’s ready and able to fight off viruses.
So please add good health to your list of reasons for getting into great shape and instilling healthy eating habits to last you a lifetime.
Speed your fitness results by becoming one of my clients. I’d love to get you to your goals using my results-driven method.
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