Diet Tips, So You Don’t Quit!

Every December as New Years day approaches, how many times have you promised yourself to lose weight, transform your body? You start to gather up as many diet tips, healthy recipes, fitness programs that you can find in the run up to New Years day so you are fully prepared for midnight to strike and that resolution to kick in.

diet tips

You don’t need me to tell you that millions of people make the same resolutions every year. In fact, surveys show that this is the number one resolution in the entire world. It is also the fastest resolution to get broken. Many don’t get past the first week. Most don’t get past February.

Why?

diet tips

One of the main reasons for this is that you and so many others have slip ups with your diet, despite all the diet tips and healthy recipes that you sought out before you started, you still fail on this aspect and end up feeling guilty and telling yourself that you just don’t have the discipline. You then tell yourself that it will never work and simply give up.

This is such a pity and I urge you to not do this, because you are all you have and if you give up on yourself, then who is going to help you? The road to personal fitness is your road and it’s yours alone. Others may walk it with you, encourage you motivate you but nobody can walk it for you.

diet tip

So before you ever think that you don’t have what it takes, let’s examine two of the main reasons why you and others slip up when it comes to the diet side of a fitness goal and then let me give you my diet tips on how to overcome those slips up.

My diet tips are ones that I implement for myself and are the same ones that all of my successful clients have incorporated in their own fitness journeys- so they work!

diet tip

Why you may slip up: –

  1. Unrealistic goals

This is without a doubt the main reason. If you have been eating pizza, junk food, sodas, doughnuts, etc. for years and then you immediately go from that extreme to the opposite extreme of lean chicken and green vegetables. This change is too drastic. Yet, you do it, creating unrealistic expectations and think that your will power is extremely strong. In most cases, it isn’t.

  1. Letting one slip up make you give up

If you accidentally dropped your mobile phone on the floor, what would you do? You’d most probably pick it up, dust it off and check if it’s all ok and be more careful. Would you pick it up and keep smashing it on the floor just because you accidentally dropped it once?

No way! Yet, when it comes to the diet, you make one mistake and throw the entire diet away just because you had a doughnut or a plate of pasta.

diet tip

So now here are my diet tips to ensure you don’t throw in the towel simply because you had a slight set back.

  1. Diet tip 1 -Unrealistic goals, unrealistic expectations and aiming for perfection. First thing is first if you need to lose weight you must remember your weight gain did not happen overnight so you cannot expect your weight loss to happen overnight. I understand this may not be what you want to read but it is important. Until you are prepared to give yourself at least the same amount of time to lose the weight as you did putting it on, every day will be a very difficult mental and physical battle for you and when your stress levels rise, when the body is stressed your cortisol levels are raised and when your cortisol levels are raised fat/weight loss pretty much STOP DEAD IN THEIR TRACKS.

diet tips

  1. Diet tip 2. Set smaller goals. You should only be aiming to lose a maximum of two pounds per week in weight. This ensures that your weight loss is mainly body fat rather than muscle. At the start of any new diet weight loss can be high but this is mainly water weight at the beginning and will almost certainly slow down. So do not be disheartened, slow and steady is the best way to get in shape and stay in shape.
  1. Diet tip 3- Expect yourself to slip up. It’s a given. You know what? It’s human to slip up. Everybody does it. You just pick yourself up and try to be more compliant to the diet. You may have read that a good body is 30% exercise and 70% diet. The truth is that a good body is 100% commitment. And… commitment is very difficult. That’s why obesity is an epidemic. It’s difficult to commit. If you’ve already started, don’t give up. Anytime you feel like it, remember why you started. Success is not linear. You will take three steps forward, two back, five forward, maybe six back… whatever the case may be, only one rule holds true. You must keep going. So you ate that glazed doughnut… well, that’s ok. You will run for 15 minutes and burn it off later. Don’t tell yourself, “Argh! I ate one doughnut. My diet is screwed. I better just eat the remaining 5 doughnuts in the box”. NO! DON’T DO IT. STOP, JUST STOP THAT VICIOUS CYCLE!
  1. Diet tip 4. Use the reduce and replace method. If you eat pizza every day or once a week, then cut down to half a pizza. If you have white bread every day, then replace it with wholemeal bread. If you have 3 sugars then reduce to 2, then 1 then none. Stop trying to do everything at once, you will almost certainly fail. Why do you think I give myself at least 16 weeks to get ready for one of my fitness competition’s? Getting into top shape is more a mental battle than a physical one and it is important for me to do the journey over time not just to look my best physically but to protect my mental well-being, remember what I have already mentioned about stress levels.

Well there you go, now that you know that you should aim to set your goals in incremental levels and not be too hard on yourself, stop worrying about those times you mess up your diet and focus on getting it right as much as you can. Be positive, things will always go wrong even with the best made plans but that doesn’t mean, the whole plan is or has to be a failure. Learn from things when they go wrong, that’s the only way, often when things go wrong, in the long run they can be the best thing to happen to you. And if you need any more proof of of how well these tips work, take a look at how toned I got my abs in 50 days. I detailed down all my meals and how I did this in my ‘Simple Fat Loss’ Meal Program . If you want your own copy to ensure your truly achieve your own success, just click the picture of my abs below to order your’s now.

How To Burn Belly Fat

And remember if you keep giving up you will never ever know how successful you can be.

diet tip

How To Stay Motivated

diet tip Many of my new clients come to me as they want to achieve fitness goals. Now many lack the motivation to do this themselves and that is ok, however many actually do have some motivation and are excited in the beginning but very soon they are struggling with how to stay motivated.

How to stay motivated?

I think we can all relate to this in some form, take New Year resolutions they are so are exciting in the beginning. However, as time goes by and the initial excitement wanes, the toll of maintaining the effort starts to wear on most people. Can you relate to this?

You have lost the excitement and your resolution becomes nothing more than a daily grind and you find yourself asking the question over and over in your mind ‘how to stay motivated?’

So why does this happen, and how can you rectify this so it doesn’t become a vicious circle in your life?

how to stay motivated

Well first the main reason it happens lies in the fact that achieving anything of any value requires work, commitment, persistence, perseverance and patience. It’s not easy to keep doing what you have to do to get to where you want to be.

Losing motivation is one of the main reasons you and others quit. But what you need to understand is how to stay motivated. Motivating yourself is not a one-time thing.  The famous motivational speaker, Zig Ziglar, once said, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

This is so important and you must never lose sight of this EVER. You must constantly motivate yourself every day or every few days to keep up the excitement and vision of your goal. If not, you will lose interest and the entire process will become torture. I recommend taking each day at a time and breaking it down even further. Stop thinking about the final results you want to achieve that may be months away, start to think about smaller goals and give yourself a pat on the back every time you achieve them.

how to stay motivated

For example, you will know that sticking to any diet is the toughest part of any body transformation goal but plays a massive part in obtaining a successful transformation. So instead of thinking about getting through the diet for the week. Focus on each day and getting to each meal successfully without cheating. These are smaller more achievable goals but will eventually lead to the final goal you want. This is how I stay motivated when I am preparing to compete at a show, my diet is typically 16 weeks but if I thought about how long that really is, I would give up quickly so instead I focus every day on getting successfully to my next meal with no deviations on my diet. It works!

Another way to motivate yourself as far as fitness is concerned is, if you cannot afford to or do not want to hire a personal trainer, have a workout buddy. Both of you will be accountable to each other. If you are down or not ‘feeling it’, your workout buddy becomes the motivator to get you off your butt into the gym and of course, vice versa. That’s one way to do it.

Now what if you don’t have a friend who can workout with you?

Then you need to motivate yourself but this doesn’t mean you have to continue the journey alone. Welcome to Social Media.

how to stay motivated

If you are not already, sign up for Facebook and Instagram and ‘like’ as many fitness pages, as you can and also the pages of fitness users and celebrities.

The tips and motivation from their posts will not only help you to motivate yourself but will also educate you in fitness and health and best of all its all FREE!

Another way to motivate yourself,  which is also another method I use, is using my IPhone or what ever phone you have. I screen shot and save pictures of bodies I admire, not because I want to look like them as we are all unique but to keep me motivated to get my body into the best shape possible. I have even used some pictures as my screen saver! Give it a go, this constant visual reminder is and will be beneficial to you daily.

Now I am not saying that all the things I have mentioned will suddenly make things become super easy, and of course you will still need to dig deep within you, but, remember the reason you started on your body transformation journey. There is always a reason, it is unique to you and you should always remember it.

how to stay motivated

There are 25 quotes below to help motivate you. Some you may have read before but it doesn’t matter.

Print out or write out one or two that really resonate with you. Read them before every workout. Read them every time you don’t feel like training. Read them whenever you feel tempted to eat something you shouldn’t. These quotes will help you in the long run.

  • Motivation is what gets you started. Habit is what keeps you going.
  • Suck it up… and one day you won’t have to suck it in.
  • When you feel like quitting, think about why you started.
  • Sacrifice is giving up on something good for something better.
  • Discipline is just choosing between what you want now and what you want most.
  • Suffer the pain of discipline or suffer the pain of regret.
  • If you’re tired of starting over, stop giving up.
  • Sweat is fat crying.
  • What you eat in private eventually is what you wear in public.
  • If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.
  • If you eat what you have always eaten, you’ll weigh what you have always weighed.
  • If it was easy, everyone would be doing it.
  • Nothing tastes as good as being fit feels.
  • In life you have 3 choices. Give up, give in or give it your all.
  • Excuses burn zero calories.
  • If it doesn’t challenge you, it doesn’t change you.
  • Pain is temporary. Quitting is forever.
  • You don’t have to be great to start… But you have to start to be great.
  • Nothing will work unless you do.
  • Dead last finish is greater than did not finish, which trumps did not start.
  • Blood, sweat and respect. The first two you give. The last you earn. Give it. Earn it.
  • Life never gets easier. You just get stronger.
  • No rest is worth anything except the rest that is earned.
  • The only bad workout is the one that didn’t happen.

Ultimately, only you can keep the fire within you burning. Don’t give up on yourself. You are all you have got as far as transforming yourself is concerned. The training and discipline may be bitter but the rewards are sweeter than any soda or cake you can ever have. Stay strong. Stay focused. Stay consistent

Are Womens Fitness Gyms Setting You Up To Fail?

There is no getting over the fact that womens fitness and womens health is and always will be big business.

You only  need to take a look in your local newsagents at the array of womens fitness magazine and even with the popularity of the internet, these magazines are still in our shops week after week. No company would continue to spend money on a product that was not returning them a sizable profit so you can assume these magazine are still as popular.

womens gyms womens gyms

Another area of womens fitness that also remains popular are the womens fitness only gyms and this is the area that I want to cover in this blog post.

On my recent holiday I was lucky enough  to have the choice of two gyms to train at in the same complex.One was a unisex gym whilst the other was the womens fitness gym.

I happened to visit the unisex gym to train at first and was pleasantly surprised with the equipment, bench press machines,leg extension,leg curls machines,cable machine,lat pull down,ez bar, a reasonable selection of heavy dumbbells ie weights over 10kg and just enough cardio equipment appropriate for the size of the room which was relatively small.I had a great workout and looked forward to my workout the next day where I had decided to train at the womens fitness gym upstairs..

My enthusiasm for my next training session was soon quashed upon entering the womens health suite and the womens only  fitness gym. Whilst the room was double in size of the unisex gym it was airy and overlooked the sea, the equipment in there  for me as a woman who likes to train with weights and likes to educate other women of the benefits of weight training, was to be honest disappointing at best.Was this a 2015 gym or I had I time travelled back to 1985?

women fitness gyms

 

The first thing that hit me that was not in the unisex gym was right at the door and that was the scales,moving on the majority of equipment was cardio machines, bikes, treadmills and  cross trainers.

The resistance machines that were present were ab machines, a few of them, the ever favourite abductor/adductor machine, the smallest multi system I have ever seen  which really just worked pretty much the back-not nearly as big or adaptive for various muscles groups as the one in the unisex gym.

Now although this all pained me I could almost have forgiven all of that but then I came to the selection of free weights/dumbbells.Here I was met with 3 sets of dumbbells ranging from 1kg-3kg.that was it!

I actually laughed and said to myself ‘this is why so many women are trying to get a toned look and failing,womens fitness gyms are set up to see them fail’

womens fitness

I have been in the fitness industry for over 15 years as a  certified professional trainer and as an athlete my training has spanned over 30 years.Fitness fads come and go but the one thing that is a constant and I hear time and time again from women who seek my help is

“Paulette,I want a toned body”

And time and time again I tell women the only way to get a toned body is to develop lean muscle and the only way to develop lean muscle is to do resistance training, starting off with body weight for a beginner and eventually progressing to incorporating dumbbell,barbells and some resistance machines.It is the ONLY way..

Cardio on it’s own won’t cut it and in fact is leaving so many women with the exact opposite of what they want. rather than a toned body they are left with a skinny fat look ie a slim body with no tone, lots of body fat and lots of saggy areas and cellulite.

 

Now  if I as a trainer know what women want then  make no mistake so do gym owners and in particular those opening womens fitness gyms.

But still womens fitness gym are being set up in such a way to do the exact opposite of what women want.

Why?

Its simple really -follow the money!!

As I mentioned at the beginning of this post womens fitness and womens health is a billion dollar industry and continues to be for the simple fact that many women are not achieving the results they want year after year, but instead of giving up many women will either train for longer on their favorite cardio machine, join the latest aerobics class (more cardio) or go on the latest fad crash diet accompanied by more cardio, and yes ,womens fitness gyms continue to encourage this year after year because it keeps their revenue streams and profits ticking along nicely. Never mind if their members are not getting the results they want, their businesses are getting the profits they want and as you and I know, every business is there to make money and more importantly make a profit-This is any businesses  main goal,otherwise it would be called a charity or would very quickly go out of business.

I am not saying that there should/should not be womens only gym,that is a topic of discussion in a future blog post, but what  I am saying is if womens only gyms are to continue then as women it is up to us, up to you to question why they are being set up to do the exact opposite of what the greater majority of women want. Your voice and your money are powerful to this industry and if you start to walk away from womens fitness gyms set up this way because they are not helping you to achieve what you desire then I am pretty sure the power in numbers will soon get the powers that be who open these facilities setting them up in this was to do a very quick U-Turn.

You are the consumer, and in any other industry if you were not getting what you require from a product, would you continue to part with your money? I doubt that very much, so stop lining the pockets of womens fitness gyms who are not providing you (intentionally in many cases) with a facility to achieve what you desire and what you require.

Remember your money talks,your feet can walk,people start to listen then change happens.

Please watch my video of the womens fitness facility to see what I encountered

Please share this post and I welcome  your feedback and comments.

 

Fat Loss-Bin The Scales Go By The Mirror

If I had a penny for the amount of times I hear ” I need to lose weight”
I would be a very rich lady indeed.
The vast majority who say to me they need to lose weight don’t need to lose as much weight as they think but they do need to lose quite a bit of body fat .
There are better ways to measure your progress
There are better ways to measure your progress
When I point this out most are confused and think it’s the same thing, well it really isn’t.
Take a look at the picture of me below. My start weight  in the picture to the right is 144 pounds and my end weight is exactly the same however you can clearly see a vast difference in my abs, less body fat it’s that simple.
Scale weight does not tell the whole picture
Scale weight does not tell the whole picture
Now I am going to assume that for the sake of this post you have read my previous posts and already know that nutrition is the most important factor in successful body transformations , if however you are new to my posts then before you carry on with this post take a read of this one first:-
A HUGE problem when you’re trying to transform your body to something that you envisage you want to look like is weighing yourself, getting fixated with a scale weight , thinking that if you reach that certain weight it will automatically mean you will achieve that look you have in your mind which is usually a tight toned body. Well I hate to say this but if you focus solely on what the scales say then ,yes you will be a lighter you but just a lighter version of the fatter you otherwise known as ‘skinny fat’
Added to this skinny fat equation is the other big mistake many make and that is doing far too much cardio and very little else .
Do NOT let the scales define you
Do NOT let the scales define you
So what to do to get the desired tight toned beach body you?
First things first ditch the scales and buy a tape measure and a full length mirror.
All scales are calibrated differently anyway.
You know the deal you weigh yourself on one set  of scales and it tells you one thing and you then use another set of scales after being good on your diet week long and it tells you something you really don’t want to see!!
Now take a tape measure -an inch is an inch and a centimetre is a centimetre simple.
As for the mirror well you and I know it simply doesn’t lie unless you are at a circus.
When you are losing centimetres and inches then this is one of the best indicators that you are losing body fat and not simply water loss and also muscle loss which can be the case if you are performing too much cardio.
A mirror and a tape measure are great tools for fat loss accountability
A mirror and a tape measure are great tools for fat loss accountability
Onto the mirror, or in the social media world we now live in, ‘selfies ‘ -The modern day thing, and you shouldn’t balk at using them for your successful fat loss transformation.
When your focus is body fat loss and not simply weight loss, you will need more motivation than the ritual daunting weekly scale weigh in and I cannot stress how important pictures then become. My clients all have to send me update pictures and all too often they are not convinced that there has been any progress until I send them back the split screen before and after pictures. Once they have this and can see the results it really is game on. Body fat loss will not be seen overnight but when it starts to show itself on your body you will love the results you start to see.
Use Progress Selfies To Track Your Progress
Use Progress Selfies To Track Your Progress
Another good reason for  women to avoid the scales is our weight will fluctuate greatly throughout the months in preparation for the monthly menstruation. For your information the week leading up to my own menstruation I can easily put on scale weight of 5-7 pounds . Of course I know it’s all water retention but can you imagine if I was obsessed  with my scale weight and saw this type of weight gain in just one week.
Lean muscle doesn't wobble, but fat does!
Lean muscle doesn’t wobble, but fat does!
You already know the importance of nutrition so I won’t cover this again in this post.
Lets move onto your fitness program.
Now don’t  get me wrong some Cardio is needed to lose body fat but this should be accompanied with a solid and consistent  fitness program of resistance training to develop lean muscle. It is lean muscle that will give you the toned body you desire NOT CARDIO!
Think of cardio in this analogy : once you have primed and painted a skirting board you need to finish it off with the gloss paint . Cardio is the gloss paint  in a fat loss transformation.Once you have developed some lean muscle you use cardio to strip away the remaining fat to show off your lean toned body in all it’s glory.
Muscle Is More Dense Than Fat
Muscle Is More Dense Than Fat
When I looked up the definition of ‘tone’ as in toned body here is one definition  I found :
“Visible definition in muscles as a direct result of having low body fat and reasonably well formed and built muscles.”
So if resistance training is not part of your training then make it so immediately. Having lean muscle is the only thing that will give your body the tight firm look with very little wobbly bits .
Muscle doesn't joggle
Muscle doesn’t jiggle
And there you have it, some  very basic fundamentals to implement for a successful fat loss transformation, get these right and you should never  have to use a set of scales again .
Focus on Fat Loss NOT simply weight loss
Focus on Fat Loss NOT simply weight loss

The Key To Successful Fat Loss

If fat loss is your primary goal, ie getting a leaned toned look ,as opposed to simple weight loss which can leave you lighter in weight but with a skinny fat look and lots of wobbly bits then you must get one thing right or you will fail.
Achieved in just 50 days Nutrition was key
Achieved in just 50 days
Nutrition was key
The reality is this, your fitness training program be it low intensity cardio high intensity cardio or bob’s-your uncle -cardio is going to fail and has probably been failing as  you have not addressed the most important aspect that needs to be on-point for fat loss to be successful, and that is your nutrition.
Nutrition is the main ‘player’ in successful fat loss, its role is over 80%.
Simply speaking what one is  eating and drinking is the number one reason why so many  fail at achieving their desired look.
You’ve probably heard the saying in one form or another
” you cannot out train a poor diet” 
So is this you as well?
If it is don’t stop reading here simply because ‘you’ve heard it before’ allow me to tell you how  you can finally get on top of this so you  should never have to address the issue again.
Follow My online training and see what results YOU will achieve as Kim did.
Follow My online training and see what results YOU will achieve as Kim did.
When you look around your gym or training establishment ask yourself how many people including you have you seen over the months and years training at least 3 -5 times per week and look the same, often looking much worse, hoping that one day something magical will change.
Well I hate to be the bearer of bad news but it won’t . How does that other saying go..oh yes..
 ‘Insanity- doing the same thing over and over again and expecting a different result’
It’s not going to happen , fat loss starts in your kitchen and until you address this issue you will never start to get the results you are aiming to get.NEVER.
Hilary Won Her first ever show and an International one at that! Her body could not have been achieved without excellent nutrition.
Hilary won her first ever show and an International one at that!
Her body transformation could not have been achieved without excellent nutrition.
I know that nutrition can seem like a mind field and a daunting task  but ask yourself how much you are paying each month for gym membership, how much have you paid over the years, how many useless crash diets have you spent masses amounts of money on or useless ‘wonder’ gadgets have you purchased that  are only fit for the rubbish bin?
I’d hedge my bets its a tidy sum.
So with all of that information in mind why not take that knowledge and ask yourself wouldn’t it be more prudent to pass this task onto someone qualified in nutrition who can give you the answers you need to finally get the fat loss results started?
If long long term fat loss is your goal, then you must get your nutrition in check
If long long term fat loss is your goal, then you must get your nutrition in check
Now before you balk that this is simply another added expense to the money you have already spent and wasted without results, let me tell you why it may be the last expense you need to ever spend in your fat loss journey.
Consulting a qualified nutrition coach/adviser will almost certainly be a one off fee and you will have the answers you personally need and changes you need to make to your nutrition that will give you the results that have eluded you for so long and furthermore will  complement your training giving you even better results as the two finally meet and go hand in hand to achieve even better fat loss results.
Thereare numerous benefits of focusing on fat loss over just simple weight loss
There are numerous benefits of focusing on fat loss over just simple weight loss
What do you have to lose?
From my stand point only heaps of body fat.
I have been in the fitness industry for over 15 years and every single client that followed my nutrition advice has always achieved the fat loss results that eluded them for so long. This isn’t a coincidence its simply fact, let me remind you again
 “exercise is 1 step forward, but a poor diet is 2 steps back”
Start taking two steps  forward today and never look back.
Angela's Amazing Transformatio in Just 6 Weeks
Angela’s Amazing Fat Loss Transformation in Just 6 Weeks

Lose Stomach Fat Fast:You Should Have Listened to Mum

Have you always wanted to know how to lose stomach fat fast?

Did your mum, like mine, nag you at almost every meal time to:

I achieved this is 29 days ! It starts with nutrition
I achieved this is 29 days ! It starts with nutrition

 

 

“Eat your vegetables they‘re good for you”
Sound familiar right?

 

 

 

 

 

Lose stomach fat fast
Should have listened to mom

 

Well there are actually some vegetables that are not only good for you in general but can actually help you to  burn belly fat fast.

OK lets just lay down a few important bits of information before I get onto those veggies that lose stomach fat fast.
Do you know that many foods and every days items such as plastic containers, make up, household cleaning products, etc, carry pesticides and other chemicals that can trigger what is known as an estrogen effect.
Estrogen is the hormone that we women have high amounts of in our body, a small amount can also be found in men.

lose stomach fast
Estrogen the female hormone

Estrogen , The ‘Female Hormone’

It is for this reason why it is often called the female hormone and  you may or may not know, it is a fat storing hormone….Oh yes indeedy. Hence why we naturally store more fat than men.

Estrogen , a.k.a The ‘Fat Storing Hormone’

When the estrogen effect occurs it forces your body to hold onto belly fat.
But despair not ,there are, as I said at the beginning of the article some vegetables  that can help you to fight off this effect and burn belly fat fast.
These vegetables are called cruciferous vegetables a.k.a Cabbage Family of Vegetables.
To name a few of them we have, broccoli, cauliflower, Brussels sprouts, kale and cabbage.
They are often  referred to as The Super-Veggies, for good reason too. They are excellent at fighting the estrogen effect and will go a long way to helping you  in your goal to burn belly fat fast, so you need to include these in your nutrition on a daily basis .
But there’s more , as well as these Super-Veggies , there are other spices and even teas that you should have in your kitchen cupboards to help you burn belly fat fast.
I read a great article from Mike Geary a fellow  certified nutrition consultant. The link is below its an excellent read.
Checkout what else you can be doing and adding to your daily diet and kitchen cupboards to help you burn belly fat fast. You’ll be surprised that many of these products you have probably walked past a million times in the super market. You may even have them tucked away in your cupboards now.
Just  click the link,  What’s in my cupboards that I need to know about?’ to read the article.

Oh and the morale of the story: Mum is  always right!

Stay healthy