Why am I not losing Weight? 

There is literally hundreds of reasons why you may not be losing weight.

I am trying to gradually work my way through some of the more common reasons, and explain how they may be affecting your results.

This week I am focussing on Insulin Resistance.

When you think of insulin, you probably automatically think of Diabetes & discard the problem, simply because you are not a sufferer.

However, everybody has insulin, the difference between us is how resistant or sensitive that we are. Let’s just clear up, being insulin sensitive is the better side of this difference.

Let me explain in this video how insulin resistance may be slowing down your weight loss results.

As you can see if you have been eating too many sugary snacks, or maybe overeating, then this may be part of the problem.

In this case, a healthy and well balanced diet that is calorie controlled may be beneficial to help improve your insulin sensitivity.

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The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

Can we eat better for less? 

As I get older (rapidly approaching my 40th, only a few more years 😲😬), I am starting to find satisfaction in the strangest of places. 

A few months ago, my partner and I moved from a small (very small) house with no garden, to a lovely cottage with a modest garden, which is completely decked… yay low maintenance! 

As I am something of a sun-worshipper, sitting in my new garden was proving to make me very happy, and within a few weeks I noticed that both of my olive trees were starting to thrive in their new home. Even though neither have produced any fruit yet, they are still young, it is looking likely that they may soon. 

It got me thinking… what could I grow in pots in my garden? 

I’ve already got mint growing like it’s out of fashion, so I thought Basil would be a great start… (plus basil reminds me of Greece and as I love Greek food it’s a winner). The basil has took off and grown like crazy, stinking out the garden with a beautiful scent … and cooking with home grown herbs, well you can’t get fresher. 

Then my father in law visited and gave me two tomato plants, both of which have flourished, and are looking likely to harvest some lovely juicy toms for my salads later in the summer!! 🤤 I love tomatoes!!! 

But I started to think more about this, and whether or not you could eat better for less by simply growing a few of your own herbs, fruits & veggies? 

I’m not naturally green fingered, I have to “google” everything, so as you can imagine, my search history looks pretty random at the moment, but I have some really fun experiments going on at the moment, even my partner has got in on the action. 

During a recent trip to Greece, my partner put some olive and orange pips in his pocket… not to keep but there was no where to leave them & we didn’t want to infest our room with ants, but anyway, in the midst of packing to come home, he forgot they were there (😬😲) and I found them as I was sorting through the washing. 

So…. I planted them 🤞🏻 and hoped that something might happen. Yesterday whilst tidying the garden, I had a quick look and noticed two minuscule shoots coming up from both the olive pips…. have I just created life??? 😲

Now it doesn’t stop there… because I currently have a handful of date pits to pot & a few acorns that have mysteriously appeared from someone, oh and not to forget three of the citrus family… lemon, lime & orange 😁 

So, although I am totally aware that this is a long term game, and fruits will not start to grow for a while, it’s kinda exciting… who knew I would get so much pleasure from growing my own fruits??? 

In the garden at the moment I have: 

  • Chillies
  • Olives
  • Mint
  • Basil
  • Chives
  • Tomatoes
  • Blueberries

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

So, for those of you interested in growing your own, I am going to share the progress of this little life giving adventures via my blog, and hopefully, just maybe, these plants will give us fruits and we will be able to eat better for less! For now, that question remains unanswered in my life but I’d love to hear how you’re doing?

Do you grow your own in the garden? How have you got on and what have you grown? 

Let me know in the comments 😁 
Don’t forget to like & follow for updates on my green fingered antics 😁

Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

 

Comment below or email me (lesey@lmfitness.info) if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 

 

 

Visit http://www.lmfitness.info or you can visit my new website http://www.thebodyboutique.club (services will be launching very soon with The Body Boutique). 

 

Fat Loss Vs Weight Loss

They’re the same thing…. right??? WRONG! There is a huge difference between losing weight and losing fat! And this is where so many people get off on the wrong foot when trying to change their body shape.

So, to clear this matter up, lets start with the basic facts!!!

Weight Loss – You want to reduce the weight of your body mass, which consists of losing 8609282_origa combination of water, fat & muscle.

Fat Loss – You want to lower the percentage of fat your carry on your body to a healthier level and enjoy being a slimmer,
leaner version of yourself.

Weight loss does have some problems and discrepancies though, and these are often overlooked when just weighing yourself on scales.

Your body can fluctuate in weight quite considerably during the course of a single day, it has been reported up to 5lbs! This is influenced and caused by your stomach, bowel and bladder content…. without being too graphic if you haven’t been to the toilet today, you could well weigh MORE! Then there is water retention or loss, muscle gain or loss, fat gain or loss…… there are many permutations! And you have no clue what is happening when you step on the scales in your bathroom!

It is also quite irrelevant, as two people could weigh exactly the same and be of the same height, but have a different
composition and therefore a totally different shape to their body! For example, I have a client who is the same age & height as me, but she still wants to lose at least a stone in weight, yet she weighs less than I do! But, she does have a much larger waist than I do, and a much higher fat percentage. Whereas I have a much higher muscle percentage. My body is denser, leaner and stronger.

Then there is the BMI charts, which are fundamentally flawed anyway. Although it is the measure used by most health professionals, the actual BMI calculation doesn’t take into consideration your composition. So someone who, like me has a higher density of muscle and therefore weighs more, could read as overweight or even obese on the BMI scales, even though they are active, healthy and clearly not overweight.

So, my point with weight loss is this…. stop it! Throw your scales away and stop focussing on the number that no one ever even asks you about! People do not know what you weigh when you walk down the street, or are sat at work! They see your shape and your size!

So, how do I make sure I am losing Fat, not Muscle then? 

Great question, and I am glad you asked!

b54b79f62689175f35446d5070cbbe4eMuscle is denser than fat, NOT heavier! It therefore takes up less room within your body. So as you gain muscle, but lose fat, you will start to look slimmer, leaner and more toned.

Firstly, you want to stop avoiding the resistance machines in the gym! Weights are good, and believe me girls, they are not going to make you bulky, big or mega muscular! That would take some serious amount of effort and some serious nutritional support. So stop fretting about looking manly…. you will infect look even more feminine!

The more muscle you build on your body, the greater your metabolism becomes, for every pound of muscle you gain, you will naturally burn an additional 50 calories a day! So gain 3lbs and you will be burning 150 calories EXTRA a day, thats 1050 calories a week burnt without doing anything! Winner!

You then need to start working on your diet, cleaning up the food choices you make and removing all of the stodgy, highly processed junk, ready meals and take aways from your week. Start cooking with fresh foods, making nice meals that are colourful, clean and above all nutritious. Whilst doing this start to incorporate some healthy snacks, like raw nuts, chopped vegetables, humous, rye bread and so on. Graze your way through your day to keep your metabolism accelerated and thermonuclear! Your body will start to trust its energy sources, and swap to burning fat for fuel rather than muscle.

Finally, take part in a HIIT training session to really boost your calories expenditure at least once or twice per week. Cardio will burn a high number of calories during exercise, whilst the resistance will keep your calorie burning boosted for a day or two following your workout.

You need to have a good mix of cardio and resistance!

Oh, and one last thing… now you have thrown your scales away (which you have just done…. haven’t you!?), measure anatomical points such as your thighs, upper arms, chest, waist & hips to keep a record of your inch loss!

Good luck! And remember to like, share and comment on the post 🙂 I’d love to hear your thoughts and stories.

Take care 🙂

Lesley x

STOP PRESS – Are your Diet Food Products making you Fat??? Say Whaaaat?

How can the Manufacturers do this to us?!?! The evilness that hides behind “diet” food is basically preying on the unhappy souls trying to lose weight and doing all that they can to eat a healthy diet.

Now, I am not going to sit here and point fingers or name and shame manufacturers, as ultimately the buck stops with YOU. And you are all capable of reading a nutritional label to see what the contents of the food you are about to eat, is!

BUT, i am going to help you a little here, as this is something that comes up in personal training sessions ALOT!

So, are your diet foods actually making you fat??

This really came to my attention quite a few years ago when a client of mine was seemingly eating a really healthy and well balanced diet. Until I delved deeper and started to really concentrate on the Micro & Macro nutrients she was consuming.

Little did I know that the “healthy” “diet” foods that she was eating, were so packed full of sugar that 98% of the carbohydrate content was in fact SUGAR!

Now, sugar has got away with this for far too long, and its time we all start to open our eyes and see what it actually does for us. So, here is the best example I can think of right now!

You’ve seen those guys walking around with a “beer belly” hanging over their jeans, poking out from under their t-shirts… You know the ones, they are all to quick to whip off their tops when the sun comes out as if they are proud of their “paid for” gut! (By the way guys, NOT COOL! Beer bellies are  not appealing!)

Well, there is no fat in beer ONLY SUGAR calories! So if sugar doesn’t make you fat???? Why do these guys get “beer bellies”?

So, I return to my client…. She was eating a very well known brand of Light fat free yoghurt, which was pretty much a pot of sugar, and as she was having one a day for her lunch and occasionally a snack as well, the overall sugar she was consuming was far greater than bother her fat and protein intake.
Her main concern was she didn’t seem to be losing any weight, and of course this raised alarm bells with me. So I asked her to drop the yoghurt from her daily routine and swap to something more natural that hadn’t had the fat removed. We decided Greek Yoghurt would be a better choice, with some ground nuts or berries added for flavour.

After a couple of weeks, pounds started to fall off of my client and she was ecstatic. But just ONE burst of hidden sugars & calories can completely throw you off the Yellow Brick road.

With this in mind, I started to look a lot more closely at the sugar content of food, and startling were the results.

So, check out my top five worst DIET foods….. for sugar content!

#5 Coleslaw

This one has only just cropped up on my radar after my partner and I were reducing our sugar calories to shred some weight for a summer holiday. We always use to eat coleslaw as it was low in sugar. HOWEVER, recently, for whatever reason sugar has been added and quite a lot of it. So check out your chopped up carrots, cabbage and mayonnaise before you delve in! It could be a time bomb of calories without you even knowing about it!

# 4 Breakfast Cereals (the healthy option ones as well)
Another really disappointing find, was the cereal aisle in the supermarket. The majority of “boxed up & add milk” style cereals are packed full of preservatives and high sugar content. AND THIS INCLUDES THE HEALTHIER OPTIONS AS WELL! The high fibre with added fruits, granola, muesli all have scarily high sugar content. Although I found a few saviours in the more wheat based cereals, the biscuits and no added flavour shredded versions.

Check yours and your kids cereals! Because remember as soon as you add milk, and like so many people do, add sugar…. you are increasing this sugar level drastically and this could cause fat storage!

Opt for Porridge or a wheat based cereal it’s a much safer bet!

# 3 Yoghurt (especially fat free)

In order to maintain taste in most products that are fat free, the manufacturers have to add something that will make you want to eat it more… In most cases, this is sugar… which just so happens to be REALLY cheap for manufacturers to bulk purchase.

Yoghurt is one of the prime culprits of added sugar, especially the fat free options. So before you indulge, check the nutrition label, and see how many carbohydrates the item has, and then how much of that is actually sugar! You may be surprised! I know I was!


# 4 Actual Labelled Diet Foods

No names mentioned, but there are a number of weight loss companies selling healthier options of crisps, wine, bread, ready meals, biscuits, chocolate bars, drinks and even cakes. Targeting those who are living the companies planned calories restricted lifestyle, as well as the masses of people who just fall into the trap of believing it is probably healthy. However, as many of these are fat free or low fat, the same rule applies to what I mentioned above for Yoghurt. In order to make the food taste nice enough to keep you buying it, the fat has to be replaced….. and yep… that is with sugar!

# 5 Fat Free Salad Dressings

Your salad may taste a little less exciting without all of that fat free salad dressing, but here is a little fact to make you think twice about which kind of dressing you purchase!

In order to absorb many of the awesomeness packed in to you delicious and very healthy salad, your body requires FAT! So, if you are using a fat free salad dressing you will be missing out on much the goodness that the salad has to offer in the first place. This includes two very health boosting antioxidants, lycopene and beta-carotene.

Re-adjust your choices! As your diet foods may just be adding unnecessary calories to your daily diet, rather than actually offering you healthy benefits like you think they are!

Have you ever experienced unhealthy diet foods? I’d love to hear from you. Post your comments below and discuss 🙂

Take care 🙂

If you have enjoyed reading this blog, then please like, subscribe and share using the social buttons below. Remember Sharing is Caring! You can also follow me on Facebook & twitter using the links to the right of this post. Or feel free to visit my website at http://www.lmfitness.info. If you want to have a chat with me about online Nutrition coaching then get in touch, I work with clients all over the world… and you could be next!