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.

Why Motivation Isn’t Enough

lifestyle

Motivation…. we all have it and we all lose it. But why?

Why do we lose the motivation to achieve the results that we want? The body that we want? The Life that we want?

If you are losing motivation and failing to achieve your transformation results, this video may explain why.

You see, we need to be more about “ME” and less about “them”. It really is time to start thinking about yourself, doing things for the reasons that you want to do them and above all, doing them because they mean something to you!

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 are struggling with your own results and 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

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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.

 

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. 

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

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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.

 

 

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). 

 

Is Your Sleep Affecting your Weight Loss?

lifestyle

Sleep, we all love a good sleep don’t we! But what if you are only getting a couple of hours a night, or your sleep is constantly broken and disturbed? How can this affect your weight loss results… and your health?

Sleep is a BIG part of being healthy, and for those of you who brag about being able to function on a few hours a night, well more fool you! When we sleep we hit a massive big reset button on our bodily systems, hormone production & regulation, appetite regulation, mental clarity & focus and much, much more!

It’s a bit like when your PC isn’t working and your I.T department advise you to switch it off and back on again! REBOOT!

If you are eating healthy, working out and still not seeing the results that you think you should be, then poor sleep may be the problem here.

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Everything from lucid thinking, to good decision making, to proper digestion, to high performance is heavily dependent on getting good quality sleep.

The minimum requirement for an adult is 7 hours of sleep per night! 😳 Are you getting that? 😴

I know that if you have younger children, then this is likely to be wishful thinking, but we all need GOOD sleep! regardless!

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

Whilst we sleep, our body continues to function, calories are burnt and hormones are balanced, if we break our sleep or get disturbed regularly, or if we have too little sleep this reset of hormones cannot be completed, like I said above its like rebooting your PC, if you don’t do it properly, or don’t leave it to close down for long enough, then the system will open with an error, things will not have been saved properly and the drive (brain) will not function correctly until it has caught up!

So how can we improve our Sleep Quality?

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If you have found this  blog article interesting or helpful, then please like comment & subscribe for more.

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

 

 

10 Eating Habits that are making you Look Older!

NUTRITION logo copyWe would all love to hear news that eating more of a certain type of food would result in the years just dropping away over night, but sadly this just isn’t the case… and even if it was, do you really think that the multi-billion pound cosmetics industry would allow this information to leak out?

I don’t think so!!!

BUT, there are foods that will make us age, so if we cut some of them down or out completely… we could improve our complexion and possibly wrinkle count over time (whilst improving out health I hasten to add!).

To cut a long story, short: The cleanser the foods that you eat, the younger you will look. It’s a but like fuelling your car, the high quality fuel & oil is going to keep your car running smoothly for longer….

Clean foods are easy to pick out in the supermarket, an easy way to establish if its clean is to ask yourself has it walked, swam, flown or grown? If the answer if yes, it is probably clean.

Then ask, is it packaged in a box or packaging? If the answer is yes…. say for example, like sandwich ham… the answer is probably “It has been processed!

So pick up things like lean protein, healthy fats, fruits, veggies and complex carbs.

The long & short…. eating foods that are not packed full of refined sugar, additives and chemicals… will keep you looking younger!

Alongside your clean and healthy eating, you need to be taking part in some regular form of activity. Whether this is brisk power walking, swimming, aerobics classes or going to the gym, exercise can help to keep you looking youthful! (Whats one of the things you notice about the Before & after pictures of people who have lost weight other than the obvious change in shape & size…. they always look YOUNGER in the after picture!)

If you are concerned about wrinkles, smile lines, crows feet and so on, then wear a good sun screen with UVA & UVB protection, as this will also help to keep your skin looking younger!

SO, there is some tips on what you should do, but what can you avoid to help the cause?

Here is ten products that many people regularly consume that may be making you age faster than necessary!

1. Excessive Dairy Products

Your usual dairy products such as yoghurt, cheese and milk are all fine when they are consumed in moderation. But a lot of people consume simply too much of the creamy stuff! Dairy products have changed a lot over the years and many now contain additives and hormones which have been linked to disease and ageing 😦. If you want to keep the dairy in your diet, then you need to be opting for an organic or sustainable product that has received minimal man-manipulation to get from animal to table!

2. Artificial Sweeteners

Everyone has heard about or is talking about artificial sweeteners. “Yeah, I drink coffee, but I have sweeteners in it, not sugar!”

That’s great, but what are these artificial sweeteners doing to you?

Aspartame, saccharin, sucralose are all unnatural chemicals that really should be avoided. You will find these artificial sweeteners in many diet sodas, sugar-free gums, sweets, yogurts and thousands of other products, so be vigilant about what you’re putting in your body. There has been a number of studies that suggest aspartame decreases the lifespan of cells, in short it makes you age faster! 😫

3. Charred Meat

We all love a good Barbecue in the summer months, so there wont be much of this going on at the moment, which may be a good thing. Because, although charred meat may taste the bomb, it is best enjoyed in moderation. Recent studies have revealed that black char may contain hydrocarbons that cause inflammation, which erodes collagen in your skin. 🤔

Collagen is what basically makes your skin look elastic and youthful, so maybe say no to the flame charred & slightly burnt stuff and opt for some lightly grilled, baked or pan-fried meats.

4. Too Much Sugar

I whittle on about sugar all of the time, and only recently have the media actually caught up and started singing from the same hymn sheet in this one. Most people really have NO IDEA how much sugar they are actually consuming on a daily basis, and when I have actually delved into a food diary of a client, and worked this out, it is normally a lot more than it should be!

Let’s be frank here, if your overwhelming desire for a slimmer waistline can’t curb your sweet tooth, then maybe a youthful appearance will???!!! 🙏🏻

From Dr Brandts book 10 minutes/10 years, “In a nutshell, sugar hastens the degradation of elastin and collagen, both key skin proteins. In other words, it actively ages you

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

5. Excessive Salt

Salt has been on the health radar for a LONG time, and I often find myself having conversations with people about how they have gained weight after eating something high in salt….. In short, if you consume too much sodium it will lead to water retention, which WILL lead to, and show signs of puffiness, bags under the eyes and many other ageing problems. Kick down your salt intake and watch the years drop off!

6. Processed Meats

Processed meats are the bane of my life, they cause me so many problems, and this is because they are pumped full of additives, chemicals and preservatives to give them a longer shelf life.

Many of these unnatural ingredients used in meat products cause inflammation throughout the body, and inflammation can make you look older and heavier! Opt for sustainable meat and fish products and go fresh wherever you can!

7. Trans Fats

This is another “thing” that I always find myself jabbering on about. The toxicity of Trans-Fats and how we need to avoid them for health reasons. But here they are again, cropping up in yet another blog about something totally different!

Trans fats are a MAN-MADE additive! Used in products like Margerine, snack foods and processed, pre-packaged foods. The idea and actual product of Trans-Fat was cenieved back in the 1950’s and has reared its ugly toxic head in everything from bread to sandwich spread and peanut butter since. BUT, Trans-Fat has now been linked to coronary Heart disease (which alone should make you think twice). But also, CHD is the leading cause of ageing and….erm (no nice way to say this) death!

Before you kick the bucket though, a diet high in Trans-Fats has also been linked to memory loss and dementia….. So not only will you look old & tired, but you will likely not remember the hell who you are… or your family…. thats a pretty crappy way to end it!!!

8. Is it Boxed? 

Ok, so the easy way to pick out a “processed” food type is how it is packaged. and usually if it is in a box it is pretty bad!  Packed full of additives, preservatives and sodium… all of which will speed up your ageing process. Think of caffeine, its preservatives have a diuretic effect (which I have talked about before), but when you have this kind of product it will leech you of fluids, leaving you dried out and tired looking. If you want to stay younger (and healthier) for longer, stick to whole foods.

That said, not everything in a box if bad, so you have to become quite adept at reading those food labels to really understand what is going on in there!

9. Too Much Caffeine

It pains me to write this, as I sit here sipping on my morning coffee but, too much caffeine can have a negative effect on your appearance. As I mentioned above, caffeine acts as a mild diuretic, which will dehydrate you and can leave your skin, hair and nails lacking essential moisture.

10. Alcohol

Sorry everyone….. But like caffeine, alcohol is a diuretic, dehydrating your skin and making you appear puffy, tired and old. In addition, it is packed with empty calories. Excessive alcohol consumption has been associated to both premature and exaggerated ageing. Maybe consider cutting back on your boozey adventures and maybe consider having only 1 glass with dinner rather than the whole bottle!

 

If you have found this  blog article interesting or helpful, then please like comment & subscribe for more.

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

How to Goal Set Effectively!

lifestyle.jpgWhen it comes to fitness, health & weight loss, it is easy to be overly enthusiastic in the beginning. Setting yourself a final end goal and heading out into the gym or studio with your shiny new pumps on – The Newbie!

I’ve seen my fair share of “Newbies” over the past 10 years of working in the fitness industry, and it is always kind of nice to see such enthusiasm towards health. However, those 10 years have taught me a lot – after about my first 6 months, – I realised not everyone loves fitness as much as I do!

So, I begrudgingly removed my rose-tinted glasses, and started to be more honest with people! The next six months taught me even more!

Honesty – really is the best policy, but there is a fine line between honesty and offending people! The balance has to be just right or, well…. You could end up with some rather unhappy clients!

Now, I have heard personal trainers absolutely lay into their clients, belittling them in front of other gym-goers, being outright bloody rude – and I have seen (and consoled) other trainers clients sobbing their hearts IMG_1114.JPGout in the changing rooms – feeling crapper than crap & lower than ever. YET…. these clients stay with their trainers and put up with the yelling….. WHY?

Because, as rude as their trainer may have been…. they were telling the truth!

Now, I am pretty sure that some of my clients will have shed a tear and felt crapper than crap when I have laid it out for them – In fact, I know a few have! But, I have learnt the fine art of tactfully telling people to get their heads out of the bloody clouds and back down to earth,and start being a bit more realistic!

So…. Your first blog post of the new year is all about how to set goals realistically! Make them manageable! And how to plan to achieve them within the desired timeframe!

It’s all very simple, and I have broken it down into easy to follow steps for you! Follow these and you will find it MUCH easier to plan for your end goal!

STEP ONE!

Start by deciding what your end goal is going to be. Be that losing 6pounds or 6 stones. Your end goal may change as your move through your fitness journey, however, as a starting block it needs to be something you WANT!

STEP TWO!

Think about a timescale that you want to achieve this goal within. Be realistic here, if you have a lot of weight to lose, then it is not going to happen overnight! We are talking months, maybe even a year here… NOT days or weeks!

STEP THREE!

Break your goal down! Let’s say you want to lose 6stone over 12 months. So you divide 84pounds by 12months, which equals 7pounds per month! Now doesn’t 7pounds per month sound more “do-able” than 6stone?

STEP FOUR!

Now it’s time to start planning your actions. Draw out a year planner for yourself – 12 boxes, one for each month. In each box, write your goal weight. Remember, every month you would need to be 7pounds lighter than the previous, in order to reach your goal.

STEP FIVE!

In the first box, let’s for arguments sake, say it is January. Write down what YOU need to do in order to achieve your 1/2 stone loss this month! That could be cut down on take aways, stop drinking wine, start drinking more water, exercise three times per week…. and so on! At the end of every month, do the same for the next month… What do you need to do, to achieve your goal this month!

STEP SIX!

On another sheet of paper, in fact, a good idea would be to purchase a journal and keep everything together! So, on another page, break down your goals for the month. 7pounds over a four week month would be just over 1.5pounds per week. There is your weekly goal! Then, let’s say, you need to exercise 3 times per week – break it down by looking at the types of activity you enjoy… Salsa dancing, Pilates & walking for example! Plan to do these activities on three separate days, and make sure that these plans are not going to be bamboozled by an outside influence! If Monday is Salsa night, then do not make plans for Monday nights! Failing to Plan, is Planning to Fail! So if you Plan to succeed…. just think of the possibilities!

STEP SEVEN!

Keep track! Use your new Journal as an emotion & food diary. Keep track of everything. How you  feel, what you eat, what activity you have done and of course what results you are seeing. Whenever you start to feel sluggish or your motivation is dwindling…. look back at what you have achieved and how you far you have come! Let your own actions spur you on to keep going!

 

And there you have it! Seven easy steps to help you set your goals, plan for your goals and achieve your goals! You can even use your Journal as a meal planner so you know exactly what you are eating and write your shopping lists from the plans. Being prepared and organised is crucial to achieving anything, not just fitness. 

If you have any questions about the Seven Steps, then please feel free to email LM Fitness at info@lmfitness.info we are always really happy to hear your thoughts! Plus, remember if you have found this blog helpful or useful, Share it with your friends and subscribe to receive news of when we post new articles! You can also follow us on Social Media using the links to the right!