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. 

Why am I not losing Weight? 

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

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

This week I am focussing on Insulin Resistance.

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

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

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

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

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

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

Here’s a bit more information:

What could you apply the Successful Mindset to?

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

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

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

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

What could you improve?

Click Below to Find out more

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

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

“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. 

Can we eat better for less? 

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

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

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

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

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

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

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

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

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

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

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

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

In the garden at the moment I have: 

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

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

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

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

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

Are Your Goals Even Yours? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What do you truly want most in life???

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CAN I HELP YOU ACHIEVE MORE?

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

Here’s a bit more information:

What could you apply the Successful Mindset to?

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

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

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

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

What could you improve?

Click Below to Find out more

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

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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). 

 

How to get rid of Bloating in 5 Easy Steps!

lifestyleBloating seriously SUCKS!!!!

And for many it can be a daily nuisance and in some instances really quite painful & uncomfortable. I can sympathise, I use to and still do occasionally look about 3 months pregnant if I so much as look at the wrong foods.

Obviously in summer, the worries about bloating are exacerbated, as clothes are smaller, tighter and obviously if travelling and eating new foods, the next day on the beach can be a whole new level of discomfort.

Panic over though, as with a few simple tips you can relieve the bloat and feel better in a short space of time.

But, it is important to understand WHY you are bloating in the first place, and as many of our bloating issues start with dehydration, constipation and/or trapped gas within the digestive tract, it can take a few days to see the results, so hang in there!

POOR HYDRATION!

Hydration is key to reducing and eliminating the bloating and puffiness of the stomach, but remaining hydrated isn’t just about drinking plenty of water, it also comes down to eating the right foods to help maintain the right level of electrolytes in the body. These little electrolytes are minerals and they are responsible for the balance of fluid and hydration levels within the body. nhc_hydration_main-new

When you feel bloated, you may not really feel like putting more in, but you MUST drink water. Although you already probably feel heavy, drinking water WILL make you feel better, so you should aim to drink about 8 glasses a day.

You will also need to eat plenty of fruit & veg, not only are they low in calories, but they are  packed with anti-oxidants and bloat-bashing fibre. Fruit & Veg is also really good at keeping you hydrated! In fact a study once found that the natural balance of minerals, vitamins, amino-acids and natural sugars can be almost twice as hydrating as water. So if you are eating plenty of the good stuff, you can afford to reduce your water intake slightly. Aim for colourful fruits and veggies, especially those that are high in water content like celery, radishes, tomatoes, peppers, leafy greens and cucumber.

I’ve already mentioned electrolyte minerals, and one of those is Potassium, along with sodium, calcium and magnesium. So add some potassium rich foods to your diet. These screen-shot-2015-01-14-at-10-13-08-am-300x195electrolytes are really significant in your hydration, as they keep you balanced, and not in a stand on one-leg kind of way! Sodium is notorious for causing water retention, and is often found in high levels in processed and fast foods, so avoid these at all costs! Potassium however, can help to balance the sodium and reduce fluid retention. Try & include banana, avocado and watermelon in your diet to keep your Potassium levels up.

KEEP YOUR DIGESTIVE SYSTEM WORKING!

It feels awful when things aren’t moving through you as often or quickly as they should, and bloating is a natural side-effect of this. In order to avoid bloating you need to keep your body regular and make sure that it is eliminating all the waste properly. Scarily in the UK £67million is spent annually on laxatives…. That’s insane!!! Even more insane is in the US it is recorded to be around $725MILLION (WHOA!).

bloating-136560654-resized

Try drinking water with a slice of lemon in it, or squeeze some lemon juice into the water. A glass of room temperature water with the juice of half a lemon, although bitter to taste will help to get things moving and stimulate the bowels.

You can also try & increase your “friendly-bacteria” by using pro-biotics. The gut has a natural balance of good & bad bacteria and if these are “out of balance” then the results are uncomfortable. In a perfect scenario the good bacteria is meant to out number the bad, but in todays society & with our current lifestyle choices, this is often not the case. When the bad bacterias take over the good, this is when bloating and constipation occur. Try eating fermented foods like sauerkraut, kimchi and kefir and introduce a probiotic supplement or yoghurt.

If you bloat up really quickly after finishing a meal, say 30 minutes or so after finishing eating, then you may be lacking digestive enzymes. It is these enzymes that break down the food in out gut and help it pass through the digestive system. Again, with the lifestyle choices that we make these enzymes can be reduced. To help stimulate the body to produce enzymes, try drinking a small glass of water with some lemon juice in it or something bitter before your meal.

LET OFF SOME GAS!

mountredoubteruption

Now I am not telling you to trump yourself thin, but when gas starts to build up in the digestive system, thats when bloating can start to get really uncomfortable and visible.  You need to try & reduce the gas that is building up, not only to reduce the bloat, but also avoid those awkward situations when you may resemble a trumpet! (how embarrassing!)

Start by avoiding things like carbonated drinks, chewing gum and eating too quickly, oh and talking whilst you eat! All of these actions can lead to you basically swallowing air into the digestive system. If you don’t want a load of hot air in you, don’t ingest it!

Herbal teas are also a good remedy to help relieve bloating, I can personally vouch for ginger & peppermint teas, although chamomile is also regarded as helpful.

Try taking up yoga, although this sounds like a bizarre way to prevent or reduce bloating, IMG_7077some of the twisting and turning motions often used in yoga practise can help to expel unwanted air from the digestive tract. In fact, any exercise can help to release trapped gas.
Haven’t you ever wondered why you hear so many accidental trumps in yoga & pilates, or suddenly feel the need to go to the loo after, or even during a class? Movement which strengthens the abdominal wall, like pilates will also help to pull your tummy into a flatter position.

Bottoms up! 🙂

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

If you have enjoyed this blog post, please feel free to like comment and share. You can also follow me on FacebookTwitterInstagram or LinkedIn and subscribe to receive news on any new blogs posted, you can also visit my website www.lmfitness.info. Thanks for reading🙂

 

 

Top 5 Gluten Free Recipes

There are so many people living a Gluten Free diet these days, that it has become almost the norm to try out recipes and see how they work. Gluten can, in many situations be responsible for making you feel bloated, lethargic, gassy, and in some cases a little nauseas!

Whether you are Gluten free of not, here are my Top 5 Recipes that I have used, Tried & Tested! Give them a go and let me know how you get on… Do the recipes get a thumbs up or a thumbs down?

 

Almond & Mango Muffins!

  • 2 large eggs
  • 4 tbsp grapeseed oil
  • 4 tbsp extra virgin olive oil
  • ¼ cup soy milk
  • 1 tsp vanilla extract
  • ¼ cup truvia
  • 1 cup ground almonds
  • 1 cup hazelnut meal/flour
  • 1½ tsp baking powder
  • ½ tsp kosher salt
  • 1 mango, peeled and sliced into small bite sized pieces
  1. Preheat the oven to 180Cº.
  2. Line a muffin tray with 8-10 paper liners and spray a little 0 Calorie cooking spray inside and around the liners to prevent sticking.
  3. In a large bowl, add eggs, grapeseed and extra virgin olive oil and blend vigorously, until you get a smooth emulsified mixture.
  4. Add the soy milk, vanilla extract and truvia and blend again.
  5. Add all of the remaining ingredients and blend until the mixture is smooth and thick.
  6. Equally divide the mixture among the muffin tins and top with chopped mango chunks. Bake in the oven for 25-30 minutes, or until muffins are cooked through.
  7. Let your muffins cool to room temperature and enjoy.

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Garbanzo Salad

 

  • 3 cups finely chopped fennel bulb
  • 2 cups chopped tomato
  • 1 3/4 cups finely chopped red onion
  • 1 cup chopped fresh basil
  • 1/3 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 4 garlic cloves, minced
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
  • 1/2 cup (2 ounces) crumbled feta cheese

Combine all of the ingredients except the feta cheese in a bowl; toss everything well. Allow the salad to stand for approximately 30 minutes; sprinkle with the feta cheese, and serve!

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Ginger Lentil Soup

  • 2 teaspoons olive oil
  • 3 medium carrots, chopped
  • 1 medium onion, chopped
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon minced garlic
  • 1 1/2 teaspoons curry powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 (14-ounce) chicken broth, plus enough water to equal 4 cups
  • 1 cup brown lentils, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, drained

1. Heat the oil in a large saucepan over a medium heat. Add the carrot and onion; cover and cook about 3 minutes or until softened. Stir in the ginger and garlic; cook for a further 1 minute. Add curry, salt, and pepper; cook for 30 seconds.

2. Stir in the diluted broth and lentils; bring to the boil. Reduce the heat; simmer, and covered. Allow to cook for 20 to 25 minutes or until lentils are tender. Stir in the diced tomatoes; cover and simmer for a further 5 minutes. Divide the soup and serve.

This recipe should prepare 4 servings.

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Sweet Potato Brownies

  • 600g sweet potatoes, peeled and cut into chunks
  • 14 dates, pitted
  • 80g ground almonds
  • 100g buckwheat or brown rice flour
  • 5tbsp raw cacao powder
  • 4tbsp pure maple syrup
  • pinch of salt

Heat the oven to 180C,160C fan, gas 4. Cook the sweet potatoes for 20 minutes, or until they are soft. Blend the potatoes in a food processor, with the dates until they are a smooth and creamy mixture. Put the remaining ingredients in to a bowl and mix in the sweet potato and date mixture. Spread the mixture into a lined baking tray and cook for 20-30 minutes, or until a fork/knife inserted into the brownie comes out dry. Leave to cool for 10-15 minutes before dividing & cutting the brownies into squares.

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Pork Casserole

  • 50g (2oz) butter
  • 1kg (2lb 4oz) shoulder of free-range 
British pork, diced
  • 200g (7oz) lardons or chunky streaky bacon, chopped
  • 16 shallots, peeled and left whole
  • 1 small onion, chopped
  • 2 celery sticks, chopped
  • 300ml (½pt) dry cider
  • 300ml (½pt) chicken stock
  • 6tbsp half-fat crème fraîche
  • 2tbsp cornflour mixed with 2tbsp water
  • 2tbsp Dijon mustard
  • 2tbsp fresh tarragon leaves, finely choppedHeat the oven to 170C, 150C fan. Melt half the butter in the casserole dish, and add half of the pork, season and fry for about 10 minutes until thoroughly browned. Remove the meat from the casserole dish with a slotted spoon and reserve. Add the rest of the butter to the casserole and fry the rest of the pork for 10 minutes until evenly browned. Meanwhile, in another pan, dry-fry the lardons until crispy. Remove, set aside, then fry the shallots, onion and celery for a few minutes, to soften slightly. Combine all of the pork, lardons, shallots, onion and celery in the casserole. Pour over the cider and chicken stock to cover. Place a lid on the dish and cook in the oven for 2 hours until the pork is tender. Add the crème fraîche, cornflour mix, mustard and tarragon to the casserole. Heat on the hob and stir until the sauce has thickened slightly. Serve & Enjoy!

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