Is It Possible to Change Your Habits?

lifestyleIf you have been following me for a while you may know that I have a healthy interest in Psychology, Behaviour change & Mindset Coaching.

in fact, I have been working with many of my clients both on & offline using mindset coaching for quite a while now, and I have seen some incredible results from both them, and myself.

It’s quite incredible how strongly mindset affects your actions and decisions.

In February of this year I held a free workshop and spoke to a room full of women who wanted to transform their habits, change their mindset and ultimately improve their health, fitness, body and life.

Here is what I told them: Get your pens & Paper ready!

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You can now learn how to apply the mindset coaching online. 

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.

“Healthy Recipes are so Dull” …. Really?

 I hear this so often… ” But healthy recipes are so dull!” Or “I’m bored of salads!” & “it’s all so tasteless!”

Oh come on people! Really? Is your brain so over cluttered with the crap that the media tells you, that you can’t even think up a recipe that doesn’t include something from a packet or ready prepared that tastes good?

In my 10 years as a Trainer & coach, I have heard just about every line going. When I first started training to become a PT, my tutor said “clients will use the “no time” excuse or “too boring” line to get out of anything they can, it’s the adult equivalent of “the dog ate my homework!”

Now, I took this with a pinch of salt and thought ‘surely as full grown adults, they can’t surely be using these excuses that much’. But recently, well actually, since qualifiying and starting my career, I have heard it on a weekly basis , if not once, twice sometimes even three or four times. Basically what he was trying to say to us back then was, most people are looking for the quick fix and are too lazy to actually put in the effort.

Taking the example of “the Dog ate my Homework”, I actually think that many adults shun their responsibility and accountability far more than kids do, especially when it comes to their health.

Truth is, healthy eating doesn’t need to be boring, monotonous or bland. It doesn’t have to comprise of copious amounts of lettuce, celery, rice cakes and flavourless cracker breads.

In fact, healthy eating is far more interesting, tasty and colourful than people give it credit for, and far more beneficial to our health for obvious reasons.

The fact that people do not experiment with cleaner ingredients is purely down to “it takes too long”, “it’s too much effort”, “I don’t have time”…. this loosely translates to can’t be bothered, don’t like change, believe it costs too much money…. basically…. laziness!

If you actually want to achieve your goals, and I mean really WANT them, then you will put in the effort to try. You will put in the effort to plan. You WILL put in the effort to make a positive change to your lifestyle & diet.

I Have written many Ebooks, InfoSheets and Recipe Books, many of which I give away for free to help show people that being healthy and achieving results isn’t always hard. You just need the right approach.

recipe book pic

Why not download my FREE Recipe Ebook today and see what kind of culinary delights I have conjured up in the Kitchen for you.

Just Click HERE to Claim Your Copy

 

 

Each recipe has full Instructions, Ingredients, Calorie Value and Macro Breakdown. It took some time to put together, but there is some lip-smacking meal options in there.

If you are struggling with your weight loss, why not download my FREE Weight Loss Formula Ebook and start to see if there are potential problems that you are missing out on. Just click on the image below and claim your copy.

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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.

 

If you would like more help with transforming your body, then please visit either www.lmfitness.info or 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. 

What is Reverse Dieting & Why Should you Try It?

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When we talk & think about diets, we always think about cutting things out or down, you know certain food types, or food groups, the number of calories we are consuming, sugars, carbs, fats and so on.

I always say to my clients, you shouldn’t think about dieting, because diets aren’t actually that good for us… they end and we return to normal behaviours that we have developed over years and years! But rather we want to look at sustainable, healthy and lifelong lifestyle changes.

BUT, with anything, after a few months of successful weight loss, most people will hit a plateau, their results will slow down or stop altogether… yet they continue to workout religiously and obsess over their diet! But, nothing changes!  That is the cruel reality of a plateau!

But then, something has come about now, called reverse dieting…. But what is it?

As the name suggests, a reverse diet involves doing the opposite of the traditional diet. Instead of cutting out calories, a reverse diet would require you to slowly increase your calories and so-called forbidden foods back into your usual diet.

There are many reasons to start a reverse diet, but here are just a few.

Most of the time, people who find themselves hitting a plateau have been following a strict and very regimented workout plan and nutrition plan. When counting calories, they often are working in a calorie deficit!

The deficit occurs when the body is burning more calories than is being consumed. When in a deficit, the body’s metabolism needs to completely adapt how the body converts, delivers and utilises the energy. Causing the metabolism to work in a low capacity, causing it to get stuck in a rut and cause a plateau.

Reverse dieting slowly gives the body more to work with, and as a result pulls your metabolism out of the rut it has been stuck in.

Often I find that the reason people are NOT losing weight is because they are not eating enough, rather than eating too much. So building the calories back up slowly can in fact result in a kickstart of weight loss. 😁

Increase Your Energy

When you increase your calories through reverse dieting, your body has more energy to burn and use throughout the day, which may lead to you feeling less fatigued and tired. BUT, when adding in your extra calories, this should be done slowly, so it doesn’t overwhelm the metabolism. This isnt a free pass to go crazy and eat all the cakes & biscuits! By re-awakening your metabolism slowly, this will ensure that you do not build fat deposits, that you have already worked so hard to reduce.

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

Sustainable Eating Practices

You have successfully removed some of your favourite treats out of your diet for some time, and let’s face it, it hasn’t been easy! So do you honestly expect to be able to sustain this eating behaviour? It’s very unlikely, at some point, temptation is going to become VERY strong and force you off the rails… possibly leading to a binge of all those treats that you have avoided for so long! It just doesn’t work… long term!

You see, the truth is, sometimes (not all the time), digging in to something that isnt necessarily good for you isn’t always a bad thing! the 24/7 diet is not a sustainable lifestyle change, and it is likely to leave you feeling stressed out and deprived. This lifestyle choice of self-deprivation just int going to hold! That is why extreme diets, low calorie diets and ultimately Strict diets DO NOT WORK!

When a diet relies so strongly on will power  and there is no room for fun, well…. its doomed for failure before you have really gotten started!

Re-Evaluate Your Health Goals

A diet isn’t just about what you can and cannot eat… it takes more than just eating less or eating better!

You need to consider:

  • Your daily Routines
  • Meal plans
  • Portion sizes
  • Self control
  • Food cravings
  • Fitness routine
  • Social interactions

Each of these points is going to take some effort and alteration to the way in which you think… It’s psychological as much as it is physical! That’s why it can be so exhausting to diet… you are ALWAYS having to think! And it is partly to blame with why so many people become obsessed with the whole “dieting” process… They fail to step back and look at the bigger picture! Have you ever stopped to think if your diet is making you happier or healthier rather than just slimmer?

Opting to start a reverse diet takes away some of the pressure of “dieting” and weight loss, it allows you to assess what you are doing, why you are doing it and why/how we are changing our eating habits in the first place.

Weight loss is a brilliant goal to achieve, and the feeling of success, the pride and achievement is totally amazing, but stop and ask yourself WHY am I trying to loses weight in the first place? What is it going to do for me? How will it change my life? WILL I BE HAPPY?

I meet so many people who have dieted so strictly that their diet has left them obsessed with food, everything is about Food, when, where, why, how much…. there is no enjoyment in the food that they are eating. And if you have become this way, then maybe you should step back and re-evaluate your overall health and goals when it comes to dieting!

 

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You can also follow me on social media TwitterFacebookInstagram & LinkedIn or visit my website for details about who I am and what I do.

 

The highest & lowest sugar yielding fruits!

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Although the sugar may be a naturally forming one, it is still SUGAR and you should still know roughly how much you are consuming… shouldn’t you?

So here are the top 5 highest & lowest sugar containing fruits!

 

HIGH

  1. LYCHEES – This fruit seriously packs a sugary punch with 29grams of sugar per cup. That’s an epic sugar rush waiting to happen. BUT, with 136mg of calcium, this fruit is also good in moderation.
  2. FIGS – A cup of raw figs will give you 27grams of sugar, so about as much as a chocolate bar really. However, unlike the chocolate bar, the fig will also give you a healthy dose of fibre and potassium.
  3. MANGO – This summer fruit hands out an impressive 23grams pf sugar per cup, and you probably guessed it is quite high with its sweet taste. But again, like with many fruits it will also give you a third of your daily recommended amount of Vitamin A, so in moderation it’s serves a purpose!
  4. CHERRIES – With pips, one cup of sweet cherries has 18 grams of sugar. No wonder it’s so easy to pop them like candy! Fortunately, they may also help you sleep better at night .
  5. GRAPES – Both red and green grapes contain 15 grams of sugar per cup. The red kind are also rich in antioxidants, though, and both offer a good shot of fiber.

LOW

  1. AVOCADO – Although probably not a fruit that you thought os initially when seeing this blog, an avocado in its entirety will only give you 1 gram of sugar! ONE GARM!! Plus a healthy shot of the goods fats that will help you stay fuller for longer!
  2. CRANBERRIES – Traditionally a winter berry, the cranberry should be an all-year fruit. One cup of fresh cranberries has only FOUR grams of sugar. Plus cranberries are great for healthy kidneys and Urinary tracts.
  3. RASPBERRIES – A tried-and-true smoothie ingredient, these add five grams of sugar per cup. Bonus: they’ve got more fiber than other berries, so they’ll help you fill up.
  4. BLACKBERRIES – With a mere 7grams of sugar per cup, there’s no need to worry about having a few more than you meant to!
  5. STRAWBERRIES – One cup of raw strawberries serves up just  grams of sugar, along with 85mgs of vitamin C—just over the daily recommended intake of 75 milligrams. Plus they are great for your oral health and have properties that can help to stave off sore throats and mouth ulcers!

And there you have it, and now you know. So next time your tucking in to a punnet, you can rest assured you know if you are going high sugar or low!

 

If you have found this blog post interesting or helpful then please like, share & comment. You can also follow us on Twitter, Facebook, Instagram & Linkedin, or visit the website www.lmfitness.info