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.

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“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. 

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 😁

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!

 

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Beans, Beans… The More you Eat the more you………. ;)

NUTRITION logo copy

If you’re trying to lose weight, consider beans your new best friend.

 

But I am not talking about Baked Beans here… Well not the tinned variety anyway!

Beans once received a mixed bag of reviews within the weight loss community, one group would say, they’re high in carbohydrates, which discouraged many dieters. Whilst the other group would say, beans are complex carbohydrates, non-processed and natural, which means that they may be extremely effective for weight loss, especially when using them as a substitute for processed grains. ARRGGHHH… Who do you listen too???

Several studies have completed and touted the health benefits of beans. A 2013 study done by Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss,” while another study revealed that “bean eaters weighed, on average, seven pounds less and had slimmer waists than their bean-avoiding counterparts.

Not only is eating beans for weight loss highly effective, but these fibre-filled, nutrient-rich legumes are friendly on the wallet too!!! 😀

There are a wide variety of different bean recipes for weight loss that can help you shed those pounds.

Here are a couple that you can try out at home:

  • Black Bean Rice

This simple recipe is actually considered a staple in many Latin American countries, a straight-forward meal of black beans and rice that will fill you up and help you burn off  pounds.

Check out the full Recipe via the Shapefit site below:

Recipe from: Shapefit

  • Roasted Chickpeas

Finding a healthy snacks or side dish can be a little tricky sometimes. But these spicy roasted chickpeas make a fab alternative for chips to munch on, or they can be served as a part of a meal.

This recipe is super easy and super yummy: All you have to do is season and roast. Check out the full recipe on the PopSugar site below.

Recipe from: PopSugar

  • Southwestern Black Bean Chilli

Chilli is one of the most popular comfort food dishes around, and a staple meal among many families, especially during the winter months. This version below is loaded with weight-conscious black beans and removes the ground beef, but feel free to add lean ground turkey for extra protein.

Check out the full recipe from the Health website below.

Recipe from: Health

 

There are literally hundreds, thousands of fabulous bean recipes available on the internet. Why not give one or all of these above recipes a try & then search for more on the web, and keep beans a strong and staple part of your diet.

Beans are Fantastic for weight & fat loss, so keep them coming. If you have a favourite Bean recipe, please feel free to share with us in the comments below. We would love to hear them.

And don’t forget to share, subscribe and follow me on other social sites to keep p to date on new posts, recipes and workouts.

Thanks for reading 🙂