Call: 07740047279

Blog

Why I can't stand the word 'Diet'

 

You all know by now that I really can’t stand the term ‘diet’!  

Diets usually come with a start and end date and that’s something that doesn’t sit well with me because I truly believe health is a long term goal.

It’s like a pension, what you pay in is what you get out.  

You plan for a pension so why shouldn’t we plan for our health?

But what does health mean?

As defined by World Health Organization it is a “state of complete physical, mental, and social well being, and not merely the absence of disease or infirmity”.

As opposed to fitness meaning:-

“Physical fitness is a general state of health and wellbeing and more specifically, the ability to perform aspects of sports, occupations and daily activities.”

However without health you’re unlikely to obtain true fitness.

For me the body works as a whole and if one part of the physical, mental or social is ‘out of tune’ so to speak then it throws the balance.

Where are you on the real term of health and fitness?

I hope you decide to become healthy.

With regard to fitness the most exciting news is that research shows that if you exercise consistently for a minimum of a 12 month period you’ll form positive movement/exercise habits for life.  

You’ll have trained your nervous system to THRIVE on the experience rather than most people who are just in survive mode.

What’s not to like about that?

Read more

Categories:

Top 10 Tips to a successful healthier change of lifestyle

Did you see the East Anglian Daily Times on Saturday?

Well yours truly had a double page write up on getting fit in four minutes a day using the HIIT system and how I lost weight after my second child.

Even though HIIT only takes four minutes a day, in order to make this achievable everyday I had to make it a non negotiable in my life along with my Love Natural Eating plan.

How did I do that?

To create a long term healthier lifestyle requires a change of our environment.  

It’s much harder to change our minds but if you make a few small minor adjustments in your environment, particularly the kitchen this can really help good behaviours become habitual.

Make good behaviours convenient and behaviours that don’t enhance your healthier environment and lifestyle less convenient.

Here are my top 10 tips to help you change your environment so it will naturally lead you to successful habitual behaviours.

  1. Leave your workout gear by the bed, so when you get up in the morning, you put that on and you’ll feel obliged to exercise
  2. Leave a few pieces of home gym equipment around the house, for example use a kettlebell/dumbbell as a doorstop and each time you go past do a few reps
  3. If you have a dog make sure you walk it or ask friends to join you so it becomes a social gathering that’s fun
  4. Use your fridge as your vision board, pin up your goals
  5. Keep biscuits, crisps, chocolate whatever your vice at the supermarket, if you don’t buy them you can’t eat them
  6. Always have cherry tomatoes or vegetable sticks already prepared to snack on, we’ll always go for what’s convenient so have them ready to hand
  7. Don’t go shopping when you’re hungry and do it online, you won’t be able to take a turn down the middle aisles where all the processed food lives
  8. Use a meal plan - it will save you money, time and keep you on track
  9. Ask our friends and family to support you - kids love to see you doing a workout, ask them to remind you and get them to join in
  10. If you’re at a desk all day then put on a timer for 25 mins through the day and get up and move around or have a stretch.

Above all, make things easy for yourself, because if you ‘always do, what you’ve always done, you’ll always get, what you’ve always got!’.

Set your environment for success.

To your future health and fitness in 2017

 

 

Read more

Categories:

Do we really need to count calories?

I’d say no for the majority of us because eating unprocessed foods and drinking unprocessed drinks is enough to keep us at a healthy maintainable weight.

Packaged foods are allowed 20% leeway of calories on their food labels to account for the manufacturing average.

That means you can be out by 20% that’s quite a lot if you’re calorie counting.

But when does a calorie not equal a calorie?

The Thermal Effect of Food (TEF) is the amount of energy that it takes to digest your food.  The calories on the packet don’t take this into account.

For protein that can be up to 20-30%, carbohydrates 5-10% and fats 0-3%.

Generally 10% of your caloric intake is used to digest your food.  

For example if you’re eating peanut butter you’re likely to absorb 100% of the caloric intake as opposed to when you’re eating whole peanuts where you’re likely to absorb only 70% of the caloric intake as it’s already processed, broken down and your digestive process, chewing, masticating, churning, making stomach acids, creating enzymes, peristalsis all requires energy and therefore uses calories.

I’ve always said I’m not a fan of smoothies, juices or shakes and life is just too short to calorie count unless there is a specific reason like a competition or you really aren’t losing weight.

Chewing and mastication are an essential part of digestion and the smoothies, juices and shakes skip these steps and can help your digestive system become sluggish.  (If you’re making soup, make sure they’re chunky and thick and require some chewing)

A 100 calories of Mars Bar versus a 100 calories of celery is therefore not quite the same.  The Mars Bar is processed, isn’t nutrient rich and you’ll absorb 100% of the calories and the 100 calories of celery will have you in a negative calories because it takes more than 100 calories to digest it.  

Generally speaking if you want to lose weight eat whole unprocessed foods and let your body use it’s energy to breakdown the food and work for you.

Occasionally they’ll be someone that this doesn’t work for - I’d then suggest that they keep an eye on their macronutrient ratios.  Myfitnesspal works well as it tracks what you’re eating and how you can adjust or tweak your nutritional intake as long as you really do log everything you’re eating!

 

 

 

 

Read more

Categories:

How's Dry January going?

If you’re somebody that has a glass of wine every night as part of your evening ritual I’m guessing by now that you’re probably missing it and if you’re not are you going to back to that ritual?

The NHS guidelines currently are:

“Men and women are advised not to drink more than 14 units a week on a regular basis

Spread your drinking over three or more days if you regularly drink as much as 14 units a week

If you want to cut down, try to have several drink-free days each week”

Dry January was born in 2011 by one woman Emily Robinson who didn’t like running much and yet she’d entered her first half marathon and to help herself she cut out alcohol in January which made her feel so much better in herself that people started asking her about it.

To cut a long story short Alcohol Concern picked up on this and here we are in 2017 with 16% of the nation joining in, creating better habits around alcohol and reports that after Dry January individuals alcohol consumption reduces drastically.

I like to think of ‘health’ similar to that of a Pension.  You have to put something in to get something out.  It’s something that you have to invest in and be committed to in order to reap the benefits.  You pay in what you get out.  Dry January is a good investment.

Now after Christmas everybody wants to lose their layer of turkey and trifle but alcoholic drinks are the invisible calories.    By reducing your alcohol intake or joining Dry January even if we’re only half way through the month it’ll have a positive impact on your body and waistline.  It’s likely that you’ll sleep better and feel better - it’s a win, win, what’s not to love?

 

Read more

Categories:

Ever given up on something?

Have you ever given up on something?

Ever pondered or given it some thought as to WHY?

Did you suffer a knock back?

Did you miss doing that thing one day and then two and then not get back into it again?

One of the reasons that people fail to succeed in health and fitness is their lack of decision.

The concept in their mind is short term and it’s no different whether it’s business or health and fitness.

To try and change your perception of this think about your retirement - have you planned for it?

If you pay into a pension then you’re forward planning for the rest of your days and health is exactly the same.

We can’t buy health but we can work towards optimal health everyday.

It doesn’t have to be done all at once.

An extra glass of water a day.  A smaller glass of wine.  

Just working towards optimal health everyday, chip, chip, chipping away at it.

Over a year that’s 365 steps close to a healthier version of you.

Read more

Categories:

New Year, New You? I've been in your shoes.........

Happy 2017!

It’s the 1st January as I write this and I suspect many of you will be thinking it’s a time for New Year Resolutions.

However New Years Resolutions on average only last two to three weeks especially for diets!

So how do you change that?

Over the festive period we’ve been to various parties and my husband was chatting to various clients and friends of ours that hadn’t realised that I’d been overweight at all.

Five years ago I was three and a half to four stone overweight and had had ENOUGH!

It was time to change once and for all.  I had been researching diets for the previous year and had come to the point where I was going to brave it alone and go with my gut instinct which is how my Love Natural Eating program was born.

In the first 10 days I lost 10 pounds and never looked back.  However to get to that point of change was a much longer process.  

I’ve since trained in Mindset Transformation and realised that these were exactly the techniques I’d used myself to get me to that point of change, the point where you can no longer continue with the same old path.

Change is usually driven by pain.    Some people have higher thresholds than others and/or their  neural pathways of pain and pleasure  are crossed and therefore they never succeed in be able to reach change.

A prime example is somebody that devours a whole packet of biscuits that they love and yet they’ve been trying to lose weight for a long period of time. Unsuccessfully. The pleasure is short term but it’s long term pain that they’re experiencing.  Switching the pain/pleasure receptor is key in the change sequence.

I teach this more in depth in my nutritional courses and the effects are amazing!  

Thought you’d like to see a couple of before and after photos of myself, the before isn’t that great as I avoided the camera like the plague at this time - confidence was at an all time low.  However you can tell its changed in the after photo!

 

Read more

Categories:

Did you know women were designed to binge eat? Top 5 Tips to help you STOP binge eating!

Yes it’s true - did you know that?

Women were designed to binge eat.  

Why?

In primal times when we would have been childbearing most of the time we weren’t in a position to go and hunt for food.  We lacked the freedom to move around and so when we had the chance to eat we would have binged on food creating fat stores for leaner times.

However food is now available 24/7 with no seasonal restrictions either.  

Yet we still binge eat even though modern day woman has come so far our primal instincts are as strong as ever.

Can we stop long term binge eating behaviour?  Yes we can!

The law of nutrition says ‘if it’s in the house you’ll eat it, maybe not now, maybe not today and maybe not tomorrow but at some point you’ll eat it’.

Trigger foods that cause binge eating are usually salty or sugary foods (sugar is more addictive than cocaine) such as biscuits, crisps and chocolate.  I haven’t come across anybody binge eating on carrots yet!

Start to become aware of WHY you are binge eating, what are the triggers?

Does it happen when you are bored?

Does it happen when you’re unable to face uncomfortable feelings?

Is it lack of willpower or motivation?

Everybody eats or doesn’t eat for a reason.

When you become more aware of these trigger points you’re then able to change the behaviour pattern that leads to binge eating behaviour.

Once you’ve become more aware of those feelings these are my Top 5 Tips to help you STOP Binge Eating:

1. Stop buying your binge eating foods (and don’t go shopping when you’re hungry) - one of my clients cut her weekly food bill in half by doing this!

2. Raise your endorphins by moving more or exercising - run up the stairs ten times and walk back down or put on your favourite song and have a good dance.

3. Do some breathing exercises - breathe in to your stomach for the count of four, hold for seven and breathe out for eight - repeat 10 times.

4. When you start to head towards the cupboards or fridge - practice the art of distraction, go and do something else more positive like that job that you’ve been meaning to do for ages - need to clean a cupboard - now is the time!

5. Shut your eyes and create a video of yourself in your head of what life will be like if you continue to binge eat.  What will you look like and what will your health be like in 10 years time?  Now create another video of yourself if you were to stop that behaviour - how much better would your life be in 10 years time?  Repeat this exercise daily, make sure you visualise it in great detail what can you hear, smell, touch and feel - it’s incredibly powerful!

As we’re coming up to the festive season it’s SO easy to binge eat but Christmas is just a day when family and friends come together for a roast!  Yes we’re surrounded by food but it’s 2016 so you can discuss with the primal part of your brain that there WILL be another meal in the next 24 hours and that you’d like to CHANGE!

 

Read more

Categories:

What's happening for you in 2017?

This week I’ve been doing my pinboard on Pinterest for 2017 - I love doing this - I search for images of everything I want to achieve or do in 2017 it’s fun and thereauputic.

Looking back at the 2016 pinboard I did everything on that board bar one thing - a visit to Lapland that the children said NO to?!   Looks like we’ll leave that for another year.

Although it’s great to write lists our brain doesn’t think in words.  It thinks in pictures.  You get what you visualise.  Hence the board.

From then on it’s broken down by the quarter with the ‘Three Big Rocks’ for each.  Then broken down again to monthly and weekly goals.  

I lost three and a half stone like that just by breaking it down.

Just by keeping the vision clear, knowing I would get there if I just kept plodding away at it week by week.

Maintaining the consistency, the plateaus came and went, until I got to my natural bodyweight.

I didn’t want to set the goal too high at first as it had to be realistic and be what I knew I would be happy and able to live with.  Plus I didn’t want the pressure - three and a half stone seems like a lot to lose, almost unachievable with a three month old baby, feeding and knowing you’ll have sleepless nights for the next year.

But my vision was crystal clear and my mind was set.

I achieved that goal in five months and a month later had got to my ‘maybe goal’ with relative ease and surprise.

Job done!  Now for maintenance.

Everyday is just working towards the best I can be - sometimes I get led astray…...........

But hey I can’t go back to the pain that I was in or that old vision in the mirror - that alone drives me forward everyday towards a better healthier version of myself.

There were no excuses - it was a should that became a MUST.  

How many ‘shoulds’ for 2017 are you going to make into a ‘MUST’?

Get pinning folks, it’s fun and you get what you visualise.  

If anybody would like to look at mine feel free and of course I’ll gladly accept the Jimmy Choo’s in a size 37 1/2  please!

Read more

Categories:

The 12 Days of Christmas - 80% of Success is Just Turning Up

For those of you on my mailing list you’ll be receiving the fantastic deals that are on offer from Thursday 1st December through to Monday 12th December.

You’ll see that for my Bootcamp/Ladies Group Training and One to One Training the offers are for 12 week blocks.  It might be that you think this is to long a time to commit to and you’re not sure what you’re going to be doing in the first quarter of the year.  There is a reason behind the method and my madness and that is - 80% of your success is by just turning up - yes it’s that simple!

One of my lovely ladies was struggling with the juggling act of kids and life etc and was finding it very difficult to lose any weight.  The equation had become Stress + Added Stress = Overwhelming Stress.  My simple answer was STOP TRYING.  Just turn up and be committed for 80% of the time, take the pressure off and be with like minded people that are the next level above you.  Those people will help pull you up to where you are striving to be.  We become the product of the five people that see the most.  So engaging in a network of new or like minded people that are ahead of you has a positive effect by doing very little other than just turning up.

Did that client succeed - yes she did - the next time she turned up she looked different and a ‘shift’ or an ‘adjustment’ in mindset had appeared along with a wastline and a glow of happiness!    I’m so proud of her!

So the moral of the story is you’ll succeed even with 80% effort and commitment.  If you’d to be on my list to receive the offers then just fill in your email address here 

Read more

Categories:

Top 10 strategies to avoid the Festive Bloat

 

The Christmas Party season is here and if you want to fit into your ‘Little Black Dress’ over the next four weeks here are my top 10 strategies to stop us feeling like we’d fill Santa’s outfit!

Top 10 Strategies to avoid the Festive Bloat

1. Make a note of how you feel 20 minutes after you eat dairy - milk, cheese and fruit yoghurts, wheat and processed grains like pasta and breakfast cereals, if any of these start to make you feel bloated then avoid them for three or four days before your party

2. Eat lots of green leafy vegetables around eight portions a day and two of fruit.

3. Avoid fizzy and/or fruit drinks

4. Drink around two litres of water a day

5. Drink Peppermint/fennel/liquorice teas after a meal

6. Eat slowly

7. Try to avoid overeating

8. Leave 3-5 hours between each meal

9. Leave 13 hours between dinner and breakfast

10. Supplement with a good quality digestive enzyme to aid your digestion

However, enjoy and love your food, it brings family and friends together over Christmas.  Think about all the lovely things you can have that will nourish and fuel your body and above all make you feel great!

Read more

Categories:
 

Looking for older posts? View our Archives