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. 

Get out of Jail Card! Which Foods We think are and, but are actually Good

NUTRITION logo copyHave you ever been wrongly accused of something… Not very nice is it? So why are we so quick to throw certain foods into jail… just because the red-tops (national newspapers) told us to?

It is time to set the record straight here and try to discredit those articles that have vilified and demonised some pretty delicious foods over the years!

I know it can be pretty hard not to believe some of the blurb that these journalist spugh out into the world, but have you ever thought you would just research it a little bit before taking it as oath-sworn truths?

Let’s have a looks!

  1. White Potatoes

Convicted for their nutrient-poor flesh and frequent association with high-calorie foods, similarly for their High carbohydrate value. It’s not much help to them that their sweeter cousin is hanging with the so-called “IT” crown either.

FACT: The humble white potato is rich in Vitamin C, containing approximately 70% of your daily requirements per spud. They are also a great source of Vitamin B6, AND offer the same fibrous punch to their Sweeter cousins, about 5grams pf fibre per spud!

2. Coconut

Convicted for having a higher fat content, specifically its saturated fat. A 3-ounce serving has approximately 30 grams of fat, and nearly 90 percent of that is saturated!

FACT: Saturated fat has been demonised itself for being the cause of so many  Cardiovascular diseases… But finally, these accusations are dropping, and people are starting to realised that it is actually a necessity in our diets!

However, the coconut contains  HIGH level of MCT oils. These are quickly absorbed & digested by the body and provides an extremely efficient fuel source for both he brain & the muscles.

3. Popcorn (so happy about this one)

Convicted for being associated with generous amounts of butter and super-sized portions large enough to feed a family.

FACT: Popcorn, or rather corn itself, is actually a whole grain, meaning that it contains ample fiber that slows down the digestion process. In fact, a small 1-ounce serving has 4 grams of fiber! This same serving, which is roughly 3 cups popped, contains a mere 110 calories.

Rather than drowning your popcorn in butter, try flavouring with herbs and spices, or using a low-calorie butter spray. For a sweet-tasting corn, try mixing cinnamon, vanilla extract, and a pinch of brown sugar on your corn. For a savory treat, try adding salt, fresh-cut cilantro, and a squeeze of fresh lime juice.

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

4. Coffee

Convicted  for its high-fat, high-sugar, high-calorie coffee-shop off-spring. Some of these treats coffees often surpass 500 calories. Some folks also fear coffee’s caffeine content.

FACT: Caffeine actually provides several cognitive and physical performance benefits, ranging from improved reaction time, alertness, and focus to a boost in effort, strength, and power.

Aside from the caffeine, coffee itself is rich in antioxidants that provide numerous benefits. Consuming anywhere from 1-3 cups per day has been associated with increased longevity and overall well-being.

5. Gluten

Convicted because of a combination of worldwide awareness of celiac disease and anecdotal reports of gluten-induced digestive issues, leaving gluten in a sticky situation. Gluten is a protein common in wheat, barley, and rye. For those with a true gluten intolerance, also known as celiac disease, the body views gluten as a foreign invader and builds up a large amount of antibodies that actually attack the lining of your small intestine. This result is a combination of GI distress, nausea, vomiting, diarrhea, and cramps.

FACT: Whilst anti-gluten dieting has become all the rage, it is estimated that approximately only 1% of the population actually suffers celiac disease. For the remaining 99% of the population, gluten poses no health risk. Reports of “feeling better” when switching to a gluten-free diet are usually related to the removal of junk food and highly processed food, which leads to a more nutritious dietary intake overall.

Rather than wasting money on overpriced, wheat-free bread and pasta, which are often loaded with saturated fat and simple sugars to compensate for taste, purchase wheat, barley, and rye without reservation.

6. Sodium

Convicted for supposed links to increased blood pressure and hypertension, sodium has been locked up for a long time. The government even went so far as to establish a daily limit of 2,000 milligrams per day, suggesting you kiss frozen foods, chips, and deli meat bye-bye.

FACT: Sodium is an essential nutrient. If you don’t have a history of high blood pressure or an existing medical condition, there’s no reason to restrict your sodium intake. Your kidneys are perfectly capable of handling the flow of your sodium intake, so don’t sweat the supposed limits.

If you’re an avid exerciser, you definitely want to add a pinch of salt to foods or choose sodium-rich snacks throughout the day to compensate for sodium lost through sweat.

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.

What is Reverse Dieting & Why Should you Try It?

NUTRITION logo copy

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!

 

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.

Let me Tell you about my Sausage! ;)

NUTRITION logo copyOne of the best things about living where I live, is I am really close to one of the best, if not in fact THE BEST Butchers in Northamptonshire. So I can just nip out and pick up some of the finest meaty sausages and cuts of steak known to mankind!

He supplies the local premiership rugby team, some of which live in the same village, plus local top catering businesses, and then their is their hog roasts and burger vans… They truly do offer the finest in local meatiness.

But let’s talk sausages! We have all had those thin, nondescript bangers from the super market, and the inert-looking ones from the local cafe, but these bad-boy butchers  bangers are amazing! Almost completely all meat and no filler!

I cooked a batch of 6 on my trusty George Foreman grill just the other night, and there was NO FAT oozing out into the little drip tray…. I MEAN NONE! *Wow* I have had this drip tray full to the brim before now cooking cheap bangers from the local shops!

(I can’t go without mentioning their home made Chilli-con-Carne and Curry, and if I am on a bit of a naughty day, then their sausage rolls and pork pies are the best!)

It’s all top Quality!

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And not too pricy either, maybe a tad more than you’d pay at the local supermarket, but then look at the product you are buying and the QUALI-TEEEEE!

It’s real, honest, proper food!

You can buy your ready meals that have been pumped full of man-made fats, or maybe even the low-fat option, that has been pumped with sugar and chemical ingredients that you can’t even pronounce (these are there to make it last longer & taste more normal)…. these ingredients haven’t been in our diets much more than 40 or 50 years, but the butchers block meat has been in our diets for thousands of years!

Guess what else has increased over the last 40-50 years?

Oh yeah, that’s right… Obesity! 

Is that just a coincidence?

Either way, I know what I would rather be putting into my body!

REAL FOOD WITH REAL NUTRITIONAL VALUE & REAL FAT! That’s what we were born to eat! Not this highly processed man made, so called “low-fat” crap that you buy for a quid in the shops!

If you want to lose weight, which is what I want to help you achieve, then heed my warning and start to change the way you eat! Go for REAL FOOD, Visit your local Butchers and buy some proper bangers that smell amazing when you are cooking them. Grab a cut of steak whilst your are there and serve it up with some veggies. Get some proper MEATY burgers that aren’t filled with all the junk that is making our bodies rebel against the fat loss fads we keep throwing at them!

Give your body a break, and feed it with something that it can actually use! Good Fuel for a Good Body!

If you are wandering about the butchers I mentioned, you can visit their website here!

Have a great day!

Lesley 🙂  x

P.S. Don’t miss out on your chance to get a completely tailored healthy eating nutrition plan HERE starting at just £69.99

Quick fixes don’t work, you need to change your habits to change your body, start with the small changes, they all add up!

If you have enjoyed this blog, please like, share and comment! You can also follow me on Facebook, instagram and twitter using the links to the side of this blog post! And don’t forget to download your FREE 21 Healthy recipe E-Book HERE.