#66days – Week 10. Avoidance & Acceptance

Welcome to ‘Week 10 – Avoidance & Acceptance’ the final week of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click to play or read on… the choice is yours!

Well well well, look at you! You’ve hit the final week of #66days.

 

How are you feeling? Note your feelings down on the same place you put your reasons for starting and your end goals. Put it right in the middle.

 

This is how you can measure how far you have come. Be proud.

 

This is also how you can keep focused on where you’re going next.

 

Because as I said, this is just the beginning. A fitness journey is all about consistency; It’s a lifestyle.

 

It’s about listening to your body, adapting, sticking to what’s working, improving on what’s not.

 

It’s asking for help if you need it. Finding a ‘thunder buddy’ to share the experience and drive.

 

It’s about accepting the slip ups for what they are. Temporary.

 

If you slip on the floor, what do you do, stay put forever and give up ever moving again? No, that’s crazy talk; you get back up and walk on to wherever you were planning on going. It’s exactly the same. It happens, but move on from it.

 

The last thing you need is to beat yourself up over a little guilty treat here and there, let’s not forget about our happiness. Obsession can be dangerous, so let your hair down occasionally!

 

BUT

 

If maybe you’ve gone the other way and have reached our week 10 – Avoidance & acceptance stage then PUT THAT HAIR BACK UP!

 

You’re way past the slip ups & temptation, denial and defeat and you’ve actually convinced yourself that it’s over. That you are happy and relieved it’s over.

 

That relief will only serve you for a short while and take my word for it; I’ve been there a fair few times in the past.

 

Especially as it creeps up to seasonal holidays, many people decide to let themselves have loads of fun around let’s say, Christmas and challenge the fitness journey head on in January instead.

 

If that’s what you believe it will take to get yourself there then go ahead, try it. But from my experience it made me feel crappy during the Christmas period and made the whole thing a lot harder on myself come January time.

 

So do yourself a favour and enjoy both sides of a festive season. Make sure to have fun and go crazy but try to also keep your wits about you in terms of health. Make sure to drink plenty of water in between mulled wine or celebratory champagne, to get to the gym at least 1-2 times a week in between your dancing sessions in the pubs and remember to give yourself a break from all the chocolate filled calendars, Easter eggs and hefty family dinners and opt for a few clean days in the week to give your body a bit of a rest.

 

Don’t throw in the towel now just to pick it back up come January or a Monday morning and make it twice as hard on yourself.

 

Don’t avoid the reasons you started in the first place and don’t accept that you won’t reach your goals, when you haven’t even given yourself a chance.

 

Please just keep on going. Listen to your body. Notice your energy levels, your mood, what makes you feel good, what doesn’t.

 

So now, you’re on your own… only kidding; I’ll always be there, rooting you on! 😉

 

Stick to your two days workout session a week. Keep swapping between the treadmill and rowing machine for cardio and mix your weight training up. You’ve gotten to know squats, deadlifts and bench press now. Mix these workouts up.

 

Focus fully on each exercise, your form, your breathing, the movements. Experiment with weights (always gradually though)! Remember to always ask for help from any of the staff in your gym if you’re thinking of tackling a heavier weight than normal.

 

Keep going. If you feel like your losing the motivation or losing your momentum, mix it up. Maybe even revert back to the first few weeks of #66days so that you can get a handle of your journey and put things back in perspective, in line.

 

Always go back to the reasons for starting and that feeling of ‘enough is enough’ when you’re feeling lost and always focus on your end goal. It’s important to know where you’re going, to give your fitness journey a purpose.

 

Keep writing your #wins as you progress through the weeks. The little wins are the most important part of your fitness journey. Milestones to keep you on track and a way to measure your success.

 

You can do this. You can do this for YOU.

 

Any questions you have, get in touch, I would be honoured to be your distant ‘thunder buddy’ to share your experience & drive and to give any support needed!

 

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Welcome to the #66days club 🙂

#66days – Week. 9 Denial

Welcome to ‘Week 9 – Denial’ of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click to play or read on… the choice is yours!

You’ve jumped through some tough hoops these past 9 weeks; a fitness journey is not easy, especially at the beginning. It requires commitment, consistency and self-love; an understanding that you’re doing this for yourself, nobody else.

 

You’ve had to change up your eating habits, struggle through those cravings, plan and prep, deal with any setbacks and get used to the gym environment.

 

It all can take you out of your comfort zone and that’s a scary feeling.

 

Comfort zones are a beautiful place, but nothing grows there.

 

Change begins at the end of your comfort zone so welcome that uncomfortable feeling with open arms and don’t give up.

 

This week is about ‘denial’.

 

Denial’s a tricky one. It creeps up at our weakest moments.

 

We compromise our happiness for denial. We knowingly trick ourselves to believe we didn’t start this fitness journey for any reason. That the reasons for reaching our goals weren’t that strong to begin with.

 

But they were.

 

YOU wrote your reasons for starting at the beginning of your fitness journey.

 

Grab those reasons and re-read them. Think back about how you felt when you were writing them.

 

Would you be happy to go back?

 

Think about how far you’ve come already. How much effort and dedication you have put into yourself.

 

If you’re lacking in motivation or maybe the feeling that you’re not gaining as much as you’re putting in, realise that, change is gradual; it doesn’t happen overnight, or even over weeks. You need to create a lifestyle and unfortunately it takes time; like every beautiful thing in this world.

 

Gather up support and get yourself a ‘thunder buddy’, a workout partner, to push each other closer to those end goals.

 

Something that seems to be helping me reconnect with myself and my reasons for starting is yoga. (My new found activity!)

 

Lately when I have been feeling less strongly about my fitness journey or about working on myself, I’ve been doing a 30 minute yoga session.

 

I know yoga can be quite expensive but it doesn’t have to be; As I said in my previous post, I switch on YouTube and put 30 days of yoga with Adriene on in my living room.

 

The movements and breathing techniques make me more engaged with my body. I can feel the different muscles in my body move, some are stronger than before (which makes me proud), some are weaker than others (which makes me determined).

 

I don’t know about you, but my mind does not stop racing. Useful things and incredibly not so useful things pop into my head all the time. So concentrating on my breathing during the movements really helps to slow things down and block out those to-do lists until my mind’s a little clearer to deal with them.

 

I then take a few minutes after the video to lie there and think about what makes me happy. What I can do today, this week, this month, this year or even this lifetime to work towards self-love. And guess what comes up during those moments… my fitness journey. My reasons for starting suddenly seem important to me again and it brings back my dedication to continue.

 

So, do me a favour, just this once I promise…

 

Whether you are a man, woman or young one reading this. Just do one yoga & meditation session. Just one. You never have to do it again if you hate it, but just give that one yoga session your all. Think about how your body moves, your breathing changes and how your mind focuses.

 

Think about the reasons you started your fitness journey and please don’t convince yourself to give up;

 

“What you deny or ignore, you delay. What you accept or face, you conquer.”

 

We’re one week away from hitting your #66days. It’s all about creating long lasting habits and you’re almost there. Keep going!

 

This week, we’re sticking to our current workout… Test yourself, see how far you can go. You’re stronger than you think.

Day 1 Rest 30-60 seconds between sets
Cardio Workout (Treadmill) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Deadlifts) 15 reps for 3 sets
Day 2 Rest 30-60 seconds between sets
Cardio Workout (Rowing Machine) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Dumbbell Bench Press) 15 reps for 3 sets

Any questions you have, get in touch.

 

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Keep an eye out next week for our final week of #66days –  ‘Week 10. Avoidance & Acceptance’

#66days – Week 8. Defeat

Welcome to ‘Week 8 – Defeat’ of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click to play or read on… the choice is yours!

One of the reasons for defeat tends to be that we take on too much.

 

Another reason is we slip up and think that we now have to throw in the towel.

 

And one of the biggest reasons is the big plateau stage.

 

All these reasons can be rectified by… persistence and adaptation.

 

Let’s talk about ‘taking on too much’.

 

If you feel overwhelmed or tired, then pull it back. Listen to your body.

 

For one week, change one of your workout days to a walk around the park if you feel you need to clear your mind and have some breathing space. Then get back into your normal workout the next week.

 

I woke up this morning and my body was so tired and sore from my previous workout so I decided instead to roll out my dusty yoga mat in my living room and put on a yoga video I found on YouTube (30 days of Yoga with Adriene is a really good one). It only took 30mins of my morning and I felt so calm and together after.

 

I actually teared up at the end of the meditation session, but it felt like happy tears. Like I was grateful to myself for taking the time to spend on my body and mind, to stop in our rapidly moving world to listen.

 

If you’re spending loads of your own downtime planning and cooking lunches, dinners and snacks, reel it back, strip it down and simplify it for yourself. As I said before, don’t make it fancy if it means you’ll burn your candle from both ends and end up packing in the whole thing.

 

Your nutrition is the most important part of your fitness journey (2nd to a healthy mind of course). So adapt your eating plan to suit your busy lifestyle.

 

Grab some rice cakes and put a thin layer of peanut butter on it, add a banana, that brilliantly yellowed fruit has been linked to improving moods. Carry some grapes or raisins with you for when you’re on the go.

 

You’ll also be surprised how nice just chicken, rice and a particular spice is now and again. Change up the spice and the veg and your meal will feel different each time.

 

Those ‘slip ups’.

 

If you feel like throwing in the towel. Please don’t.

 

Slip ups are slip ups. They will happen. But so will success if you just stay persistent.

 

It’s OK to have a mad weekend and let yourself go crazy if that’s really what you want to do, heck it can be good for the soul! But you need to pick yourself back up after and keep working towards your goals.

 

As I’ve said before I’ve been through a lot of fitness journeys and they haven’t been very successful. But the one I am on now seems to be working for me.

 

The reason why I think it is, is because I’ve released it from the pressure. I haven’t given myself a crazy diet or workout plan. I haven’t put a time-frame on my journey. I’ve played each day as it comes.

 

In doing so, I am more conscious of my decisions and the reasons behind them. Am I grabbing this chocolate bar because I’m sad? Because I’m tired? Because I just want to taste it? Then I think about how I will feel after and what it will do to my body, my mind, sugar levels, my skin and hair. Those feelings tend to squash all others.. And the chocolate remains on the shelf.

 

Also, I believe a great nutrition habit becomes easier with movement.

 

The more you move during the day, be that a session at the gym, a walk in the park, a moment of yoga and meditation, doing something each day makes me fall back in love with my body. Which means I’m finding it easier to choose healthier foods.

 

You’ll be surprised on the new healthy food products that are arriving on our shelves these days, so much more than I thought! And each one makes it a step easier to snack or eat healthier.

 

Many people will say that they can’t afford to eat healthy and that healthy foods and snacks are expensive. But you know what else is expensive, illness. You’ve just got to decide which journey you want to spend your money on.

 

Last but not least, the ‘plateau stage’.

 

A plateau stage is often boredom. Not only are you bored of your routine, but your muscles are ‘bored’ too. Mix it up.

 

So that brings me nicely onto your new workout routine. We’re going to introduce another workout that’s going to replace an existing one.

 

You’re going to keep the dumbbell bench press and swap squats for deadlifts.

Day 1 Rest 30-60 seconds between sets
Cardio Workout (Treadmill) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Deadlifts) 15 reps for 3 sets
Day 2 Rest 30-60 seconds between sets
Cardio Workout (Rowing Machine) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Dumbbell Bench Press) 15 reps for 3 sets

Check out our Introduction to deadlift video and pay close attention to the correct form. You don’t want to go injuring your back; take the movement slow and really concentrate on your body’s alignment and breathing.

 

I always find introducing a new exercise to my workout routine helps to revitalise my fitness journey, I hope this helps you too.

 

Any questions you have, get in touch.

 

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Keep an eye out next week for ‘Week 9 – Denial’ of #66days.

#66days – Week 7. Bargaining

Welcome to ‘Week 7 – Bargaining’ of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click play or read on… the choice is yours!

So, this is a very important week. This is the week for monumental decisions and tough choices.

 

This week is ‘Bargaining’.

 

This is the time when the little voices in your head (not the crazy ones!) start creeping doubt into your mind.

 

‘I don’t have to workout this week, I need a break’, ‘I’ve done so well, I can have a cheat week’.

 

You start bargaining with yourself, giving into your cravings. Well, not this time, right?

 

I go back to London regularly for short weekends to see my family which means my routine tends to go all out of shape. I can’t easily find a gym and go workout (but with AnyGym, we’re working on sorting that problem out!)

 

So, I bargain with myself and tell myself that I need a break. But then because I told myself I need a break, I suddenly start to think about turning the weekend into a cheat weekend and allow myself to indulge in treats and wine… oh yes the wine!

 

I justify it by saying ‘well it’s my holiday, it’s my time to enjoy’, it’s only for this weekend’. But enjoying yourself doesn’t mean you need to completely turn your back on your healthy lifestyle, this is something I am trying to teach myself at the moment.

 

I enjoy the feeling after I’ve worked out, I feel good about myself. I enjoy the taste of healthy food. I don’t enjoy the guilt and sugar overload I feel after eating a chocolate bar and I don’t enjoy my energy levels dropping from not moving enough.

 

You’ve done really well if you’ve reached this point in your #66days and yes, you will have slip ups but don’t mistake a bargaining moment with a slip up. If you start bargaining with yourself, you’ll start believing you will be happy whether you continue with your fitness journey or stop.

 

‘Enough is enough’

 

It’s now time to go back to your written goals, your reasons for starting.

 

Remember the feeling you had when you were writing those words. The determination, the excitement. The emotion.

 

Think about the person you were when you wrote it. Were you unhappy? Insecure? Longing for change? Do you want to go back?

 

Or do you want to reach your goals? Feel good and proud of yourself? Feel happy and confident? Know that you were given a test and you passed.

 

Maybe it’s time to mix things up a bit.

 

Let’s start with food.

 

If I need to find excitement again in my nutrition, I normally go out and buy myself a new recipe book, as I did mention, I’m not really creative in the kitchen so I need a little help here and there. Joe Wicks is a good one as I said before – Easy and quick recipes and he tends to use a lot of the same ingredients which means you don’t need to spend loads on crazy spices you’ll never use again!

 

Sit down and mark out 7 meals for the week, many of his recipes you can make and freeze ahead and repeat them for a few weeks until making them becomes second nature.

 

He’s also put in some good smoothies and snacks for those cravings moments.

 

Now for the gym.

 

Up until now we have been hitting the gym either once a week and doing both the cardio session and weight training or if you preferred, you went twice and done cardio on one of the days and weight training on the other.

 

So this week, we’re introducing the ‘Dumbbell Bench Press’. (Click the link to find out all about this workout. Remember to watch the introduction video to learn the correct form before trying it yourself).

 

We’re going to hit the gym twice this week.

Day 1 Rest 30-60 seconds between sets
Cardio Workout (Treadmill) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Squats) 15 reps for 3 sets
Day 2 Rest 30-60 seconds between sets
Cardio Workout (Rowing Machine) 10mins warm up, 15mins workout, 5mins cool down
Weight Training (Dumbbell Bench Press) 15 reps for 3 sets

That’s 2 out of 7 days. It’s not about having time; it’s about making time.

 

Remind yourself of why you started, re-familiarise yourself with your end goals and don’t break the chain, keep going; stay consistent.

 

I hope this post helps you during your 7th week of your #66days. Any questions you have, get in touch.

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Keep an eye out next week for ‘Week 8 – Defeat’ of #66days.

#66days – Week 6. Hunger & Temptation

Welcome to ‘Week 6 – Hunger & Temptation’ of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds :

 

So, go ahead, click play or read on… the choice is yours!

So, we’ve hit week 6. You should be very proud of yourself, you’re 4 weeks away from creating a healthy habit.

 

A health and fitness journey can be very difficult mentally.

 

You would think that the only challenge you face is with your body, but your mind is the biggest challenge of them all.

 

Your mind has the power to either make you push yourself until you reach your goals or it has the power to stop you in your tracks.

 

Fight or flight.

 

Training your mind is a strong and positive skill to learn.

 

Because, you can achieve anything you put your mind to.

 

Mind over matter.

 

This week you would normally feel ‘hunger & temptation’ but you’re not going to.

 

That hunger is not starvation. That hunger is your body digesting through the good food faster and faster and taking from it all the healthy nutrients.

 

That hunger is not a cry out for sugary snacks or oversized takeaway meals.

 

Temptation creeps in only if you allow it to.

 

The people close to me will tell you; every time I want something bad or I am standing in the shop about to buy something I know won’t do my body any good, I stand there, and stand there, debating the idea of eating it. Asking anyone who will listen ”Should I get it or not?” “I shouldn’t, should I?” “Do you think I should get it?”

 

It’s a fight I have with myself.

 

My present self is craving it. My future self is despising it.

 

I read that eating chocolate releases mild endorphins into your brain (the chemical that makes you happy), but as quickly as it arrives, it disappears and that’s when the guilt comes in.

 

You know what else gives you endorphins.. And a hell of a lot more of it.. Exercising.

 

“I regret that workout” – Said no one, ever.

 

I am not saying that slips up means game over. As I have said before. Slip ups happen. And feeling sorry for ourselves after is no good for us mentally.

 

So if you do slip up, pick yourself back up and move on. Don’t dwell. Keep going.

 

But each time you’re faced with a choice. Lay out the pros and cons before and go for what’s best for you, in the long term. Each time you do it, the better you will get at choosing the healthier choice.

 

A healthy lifestyle is long term.

 

It’s something you will teach yourself to do.

 

It is something only you can achieve for yourself.

 

“Failing is the key to success” – Each time I slip up, that feeling after gives me a stronger reason to choose differently next time.

 

I want my body to run at its best. I want to know that I am not failing it. As it works hard everyday not to fail me.

 

This week I want you to concentrate on the same training session as the last two weeks; cardio and squats. This will be the last week like it.

 

Next week we will be changing up your workout programme to include deadlift which means you will be upping your workouts to two day per week, two weight training sessions and two cardio sessions.

 

Make sure you are fueling your body a couple of hours before your workout and refueling after. It’s important for muscle growth and fat burning.

 

Keep working towards a positive change. For you.

 

I hope this post helps you during your sixth week of your #66days. Any questions you have, get in touch.

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Keep an eye out next week for ‘Week 7 – Bargaining’ of #66days.

#66days – Week 5. Pain

Welcome to ‘Week 5 – Pain’ of #66days

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click to play or read on… the choice is yours!

So you’re moving into your 5th week of #66days and after your remotivation period last week, you’ve been introduced to weight training.

 

How did you find the squat session?

 

When I first started squatting, I found the whole movement very awkward and uncomfortable. Did you feel that too?

 

Your form while squatting is very important, that’s why I mentioned for you to first squat without any weights so that you can get used to the movement and form.

 

If you’re feeling a little tight in the calf and hamstring muscles, add a block of wood under your heel (many gyms have this available so just ask). It relieves that tension so that you don’t start leaning forward over your toes.

 

This week you’re going to repeat your last session, one day squatting, the other day cardio, or if you’d prefer, do the both workouts in one gym session.

 

Remember to keep pushing yourself, if you feel you have energy still in you while running/rowing, then up the speed. If you feel you’re ready for a bit of weight while squatting, add the bar (but no plates.. The normal bar weighs about 20kg so it’s enough for now!)

 

You know you’re own body and you also know what your end goals are. So, you’re the only one who can push yourself to be the best you can be.

 

Let’s talk pain.

 

So you tried out your first squatting session. How did you feel after? The next day? The second? Third?

 

Normally when you’re new to a workout, your muscles can feel pretty painful during a few days after. This can make your usual daily movements feel like a struggle (like walking, sitting down on the loo… yup that’s the worst one!)

 

The thought of working out again soon, doesn’t seem possible! If I have a break from weight training and go back, I can feel that pain for over a week!

 

But it’s like a door. Leave a door in the same position for a long time and it will become creaky.

 

The more you move your joints after your workout, the quicker your muscles will recover. Don’t seize up!

 

If possible, head for a quick swim during the week, it doesn’t have to be Olympic style lengths, you don’t have to spend much time there. Swimming really helps to condition the muscles without putting a strain on your joints.

 

If you’re not keen on swimming, then have a stroll through the park, taking long strides and even stop after to stretch out your muscles (always stretch after any workout, not before, your muscles need to be warmed up.. Ever tried to pull a cold rubber band.. Well it doesn’t stay in tact that’s for sure!)

 

I am a big fan of stretching and what helps me with achieving flexibility are the resistance bands. They really help me to increase my stretch every time. Give it a go!

 

 

Another idea for working out soreness is the foam roller.

I’m not going to lie, it’s pretty painful but it also really works! Put each leg on top of the roller, one at a time and using your weight roll your leg up and down it. It breaks up the scar tissue in the muscle and helps you heal faster.

 

(Read an idea yesterday about rolling on a softer surface like a bed or sofa, it decreases the tension, try it out!)

 

Now, that’s the outside, but what about the inside?

 

During recovery, it’s important that you get enough protein into you.

 

Many people go for the protein supplements, such as protein bars and shakes. I do believe they are good for you in order to increase your protein intake for the purpose of recovery, but I also believe it’s better if you can get the extra protein in naturally.

 

Of course, we live in a world that’s moving pretty damn fast, so if you need to grab a bar or shake and go, then do it! But on the days you’re not working out, ditch the supplements, you don’t need them.

 

So, this week is about pain. You’ve felt it first hand and it won’t be the last time. But think of it this way, muscle soreness is your muscles building more muscle. It’s bringing tone and definition to your body. You’re growing more muscle to burn away fat faster.

 

Fight through the pain, work out the muscles and fuel the body. You got this.

 

I hope this post helps you during your fifth week of your #66days. Any questions you have, get in touch.

 

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Keep an eye out next week for ‘Week 6 – Hunger & Temptation’ of #66days

#66days – Week 4. Remotivation

Welcome to ‘Week 4 – Remotivation’ of #66days.

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click play or read on… the choice is yours!

You’ve passed phase 1; Excitement & Determination, Regret and Anger & Jealousy.

 

You are keeping up your healthy nutrition, you have introduced yourself to the gym environment and you’re starting to surround yourself with the right kind of motivation.

 

I’m proud of you. And you should be too.

 

During this week, you’ll find your energy levels are starting to rise, your stomach bloat is deflating and you’re feeling determined.

 

This week is all about remotivation so we’re going to take advantage of it.

 

I’m going to give you another workout:

 

Introduction to Squats.

 

This post will take you through the correct way to perform a squat (check out the introduction video) and also provide you with a beginners workout plan.

 

So this week, you can either head to the gym once and do your usual cardio workout along with your new squat workout…

 

Or you can head to the gym twice; once for the cardio, the other for the squats, it’s up to you, I know how difficult it is to squeeze a fitness routine into an already busy schedule whether that’s work, kids, travelling etc, so get the whole workout done in one day, or split it in half, it’s your choice.

 

If you’re choosing to do it in one day, the whole workout will take 40 minutes and will consist of:

 

10 mins warm up

 

10 mins squat workout

 

15 mins cardio (treadmill or rowing machine – try to mix it up each week)

 

5 mins cool down

 

Otherwise, it’s the usual cardio one day (30 mins) and a squat workout the other day (25 mins).

 

You may feel I’m not giving you much of a workout yet, but gradual planning is one of the keys to success. If you pile on too much at the start, you’ve going to burn the candle at both ends and it becomes harder to stick to.

 

And as I mentioned in the first week, nutrition, nutrition, nutrition. Working out is a vital part of your fitness journey, but nutrition is the top priority.

 

So, keep to it. You want this, remember. No one is telling you to do this. You want change. Enough is enough. Use that remotivation you’re feeling and work hard for yourself.

 

You can do this – you have it in you.

 

I hope this post helps you during your fourth week of your #66days. Any questions you have, get in touch.

 

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Keep an eye out next week for ‘Week 5 – Pain’ of #66days.

#66days – Week 3. Anger & Jealousy

Welcome to ‘Week 3 – Anger & Jealousy’ of #66days!

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click to play or read on… the choice is yours!

 

 

The first week was all about taking advantage of your ‘Excitement & Determination’ stage with preparation; mentally and nutritionally.

 

The second week was all about dipping your toe into the gym scene and pushing that feeling of ‘Regret’ aside.

 

Now the third week… ‘Anger & Jealousy’.

 

Sticking with your fitness journey is not only about consistency, it’s also about staying motivated.

 

One of the ways I like to stay motivated is to surround myself with like minded people. There is so much inspiration on social media and inside the gym itself.

 

However.

 

Sometimes, it works against you. Seeing all those beautifully shaped bodies in lovely fitting workout gear, juicy bums sticking out and iron board bellies on display can have a slight backfiring action.

 

It’s hard to not look at those pictures on social media and feel a twang of anger & jealousy.

 

Even in the gym when you’re feeling insecure enough, you have these gym bunnies looking all ripped and confident.

 

As I have mentioned before, it’s all about perspective.

 

Gym bunnies had to get to where they are through determination and consistency, just like you and I. Everyone has to start somewhere. And the good news is you’ve already started.

 

Everything is possible with hard work and passion. You have to want it. Need it. You have to push through.

 

Now as I said, social media is a great way to get motivated to keep going, but it depends on what type you’re following. You will come across people with gorgeous bodies and gorgeous lives, just living gorgeously 🙂 But you also need to know that what we see on social media is not always reality.

 

So, what I mean by getting inspiration from social media is not those kinds of posts.

 

Follow the average joe on their own journey. Follow recipe ideas and workout ideas, but make them your own. Rome wasn’t built in a day, don’t overwhelm yourself, you’ll get there.

 

Think long-term. Do this for your future self.

 

During week 3, I want to you to keep focusing on your nutrition (post importantly), be aware what you are putting in your body, think about the effects it will have on your energy levels, your metabolism, your goals.

 

I am assuming and really do hope you have made it to the gym once this week and gave yourself a tough cardio workout session. I want you to repeat it again this week; pick a day, a time and get yourself to the gym.

 

Push yourself even more this time and enjoy it – you’re doing this for you. Remember ‘enough is enough

 

I hope this post helps you during your third week of your #66days. Any questions you have, get in touch.

 

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Keep an eye out next week for ‘Week 4. Remotivation’ of #66days where we will be introducing weight training to your gym session.

#66days – Week 2. Regret

Welcome to ‘Week 2 – Regret’ of #66days!

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click the play button or read more… the choice is yours!

So you’ve been through your ‘Excitement & Determination’ stage of #66days and you’ve swapped your chocolate bars for your grapes and your crisps for your nuts.

 

Even though you’ve passed the week and won yourself a win, remember, you need to keep to it. Consistency is key and nutrition is very important, it gives us the energy and positive frame of mind to do what we’ve got to do in the gym.

 

So, speaking of frame of mind. This weeks stage is Regret.

 

Welcome to Week 2.

 

Now you might not be feeling regret yet and I hope you’re not! But remember what I said in my very first post ‘Are you ready to reach your goals? I want to give you the guidance and motivation before you feel each stage so that we can eliminate them.

 

This week, alongside nutrition, is all about getting to the gym at least once. Yup, just that once and you deserve that win.

 

You pick the day, the time, the place. But I want you to get to the gym and do one cardio workout this week.

 

It can be quite daunting heading to the gym if it’s your first time, or if you’re still new to it. I still find it sometimes quite intimidating, especially when I’m doing a new workout or using a new machine, I feel like everyone’s staring at me and judging! But you have to realise that, everyone has to start somewhere. We’re all the same, we all had to learn to walk and talk, and it’s no different this time.

 

To ease the nervousness that you may feel and give you a plan you can get straight into when you get to the gym, here are 2 workout plans; one for the ‘Treadmill’ and one for the ‘Rowing Machine’, it’s up to you whichever one you’re more comfortable in doing. You can also check out an induction video for both machines by clicking the links above which I hope will help you feel more comfortable, in case you’re not sure how it all works.

 

Both workouts, whichever one you choose, will take you 30 minutes in total. This includes a 10 minute warm up and a 5-minute cool down (a brisk walk on the treadmill or a light pace on the rowing machine).

 

Now, I still haven’t explained the ‘Regret’ stage. As human beings, we have the whole ‘fight or flight’ mode built into us, which means that when you’re put into an uncomfortable situation we do one or the other.

 

As I said, it’s pretty intimidating walking into the gym with everyone around you looking all ripped and knowing what they’re doing. Then you jump onto your chosen cardio machine and half way through, when you’re sweating and exhausted, you may start to regret it all and when that feeling of ‘flight’ comes up, you start having second thoughts in coming back.

 

New things in life always seem uncomfortable but this feeling is temporary.

 

The whole purpose of the gym is for the unhealthy to get healthier and those fit people getting fitter… they all had to start somewhere and look at them now. That’s where you could be if you resist the urge to ‘flight’. Put your headphones on, turn on your motivational music, focus on your workout plan and ‘fight’, get that workout done and then get out of there, you’re done for the week.

 

So, this is your second win. But as I said, don’t forget your first win; nutrition. When those cravings come in, this might be the time you start to also regret but keep going, you have to push past it, it’s mind over matter, as the days go by, the easier it will feel. Keep yourself occupied, sometimes boredom is the bigger culprit to reaching for the bad stuff!

 

One day, one workout, push yourself, higher up the speed if you feel you have it in you, give it your all, at the end, you’ll be glad you did it! Another win for you!

 

I hope this post helps you during your second week of your #66days. Any questions you have, get in touch.

 

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Keep a look out next week for ‘Week 3. Anger & Jealousy’ of #66days.

#66days – Week 1. Excitement & Determination

Welcome to Week 1 – Excitement & Determination #66days!

 

We’ve added an audio and written version of the post below, best of both worlds 🙂

 

So, go ahead, click the play button or read more… the choice is yours!

START AS YOU MEAN TO GO ON

 

Welcome to the first week of #66days!

 

As I said in the last post ‘Are you ready to reach your goals?; I want to help people create long lasting habits, so over the next 10 weeks, I will be working with you to create and conquer little wins.

 

Week 1. EXCITEMENT & DETERMINATION

 

Well, I can assume you are here because you decided that ‘enough is enough’, you’re feeling excited and determined now to reach your goals.

 

To begin this week, I have noted down some tips on how to prepare for your fitness journey…

 

1. WHY? – Write it down

If you haven’t done so already, as I mentioned in my previous post; Write those reasons why you’re starting and your end goal and put it somewhere you can always see;

 

Maybe on your mirror to start your day with the right intention.

 

Or on your fridge to stop you just before you reach the treats.

 

Maybe you’d prefer to keep it at work so it gives you that extra motivation to head to the gym after your long day.

 

Or what really helps me, is to have my goals as my wallpaper on my phone… that way I’ve always got it in view when I need it.

 

Another good tip is to take a ‘before and after’: You might not like it, but it’s a great way to evaluate your progress. Again, no one has to see it but you, you can even put it in the place you keep your written goals and use it as motivation.

 

2. START – Today

You need to set a start date **by the way, your start date is today** There is no better way to start, then this very moment. It stops us from binging before we have to give it all up for the ‘D’ day, we all do it, but not this time. ‘Enough is enough’ remember.

 

3. BREAK(the)FAST – Always have it

During the weeks I will be sharing a variety of breakfast ideas; quick ones for on the go, big luxurious ones for sweet Sunday mornings and all the in betweens. Some will be recipes that I have tried and tested and some will be any ideas I come across that might be worth a shot. I am not a cook, so I won’t pretend to you that I am but I am assuming that some of you out there aren’t too, so if I find something quick and easy to cook with all the rights nutrients I promise to share them, because if I can do them… then you guys definitely can!

 

Follow us on Facebook, Instagram and Twitter to check out the recipes

 

4. THE BAD STUFF – Not in my house

Get rid of all the processed, sweet treats and fill your home with beautiful colourful healthy foods. What helps me to keep on track with my eating is to never be conveniently close to anything bad for me. If I really really want it, I have to make the effort to head on over to the shops and get it. You won’t believe how much that little trick helps me!

 

Same goes for your work, make sure you have loads of healthy snacks filling up your desk cabinets for the emergency 3 o’clock cravings, I find grapes particularly helpful to pick at and they take that sweet tooth away. Also, try to bring your lunch in; leftovers from your dinner last night is always a nice easy, quick way.

 

5. DINNER TIME – That’s what Sundays are for

I know the last thing you want to do is spend your Sunday at the Supermarket doing a big food shop, but it will help those late evenings when you’re back from work tired and all you’re craving is a quick and easy high sugar, high carb meal.

 

Have a flip through some of the popular names in recipes and cooking, like Joe Wicks, (I’ve linked his website below) he gives tasty meals in 15 minutes, exactly what you need. Grab all the ingredients in one shop on a Sunday and you’re sorted for the week.

 

6. RECIPES – Again, not a cook

I can’t whip up something creative and healthy like the big names with all those cook books, I wish I could, but that’s why I’ve made it one of my little wins this week. I am trying to cook more and so I will be sharing with you, as well as breakfast, any dinner ideas that I come across too. I hope this helps in freeing up your time to spend on things you want to, rather than coming up with dinner ideas, unless that’s what you’re into, then I’d love to hear some of your ideas!

 

Follow us on Facebook, Instagram and Twitter to check out the recipes

 

7. FAILURE IS PART OF SUCCESS – Don’t dwell, leave it behind and move on

And I say failure in a very looooose term because failures are the secret to success. Let’s not call them failures, they will be slips ups. But the most important thing to do if you do slip up; put yourself back on the path, don’t look back and keep on moving.

 

8. BINGE – You’re only hurting yourself

I am not going to tell you not to have your cheat treats but promise me you just won’t binge.

 

If you’re craving for something and you’ve eliminated all the healthy snacks then fine, have a piece of chocolate, just don’t have the bar. Have it, move on and don’t feel guilty.

 

The thing is, if you don’t allow yourself to do this, there’s risk you might just binge one day and call it your ‘cheat day’. You’re just going to shock your body with the bulk of sugar and processed ingredients and give you a sweet hangover the next day. So, don’t deny yourself, just don’t lose yourself.

 

9. FIRST WEEK – Plan plan plan

Spend this first week preparing and really focus on your eating habits. Be in the present and make healthy choices. Let your mind make decisions, not your cravings.

 

Don’t start exercising yet:

 

Spend this first week concentrating on your nutrition, getting used to planning your meals, shopping for your week ingredients, trying out some quick healthy recipes, reaching for the healthy snacks.

 

The way to start something new in life is not to bombard yourself with too much. Gradually is the key.

 

If you want to start moving in your first week, take the stairs… Walk the long way home and enjoy it. Look around, take it all in. Be present during your healthy choice – it’s all a matter of perspective.

 

10. FIND YOUR THUNDER BUDDY – …For all you ‘Ted’ fans out there 😉

“A challenge shared is a challenge halved’. When one of you struggles to find the motivation and that devil pops up on the shoulder, be each others angel.

 

I mean, that’s what life’s all about, isn’t it? Sharing; memories, experiences, challenges. So, “grab your thunder buddy… and say these magic words”…

I hope these tips help you during your first week of your #66days. Any questions you have, get in touch.

 

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Keep an eye out next week for Week 2. Regret of #66days