, , ,

Rapid Fat Loss: 8 Week Programme

I can only take on 4-5 people committed to train together for the next 2 months.

In 8 weeks if you follow this programme you can expect to drop at least a dress size.

If you are up for the challenge and want to accelerate your fat loss, please read on.

I am offering 2 group personal training sessions each week on Monday and Friday at 7:15 – 8:15pm. These times may be adjusted depending on what suits the class best.

To help encourage you further on your weight loss I will also give you a nutrition plan to follow.

From experience I know the more contact I can have with you the better your results.  So I will also organise a closed Facebook group where you can ping me questions and get additional support.

All this for just £80 a month

Send me an email if you would like to reserve your place as spaces are limited.

, , ,

Lose Weight Successfully by Making it Pleasurable

If weight loss is your goal, what are you prepared to do to make that happen?  Arbitrary thoughts of wanting to lose X number of pounds or be certain clothing size, isn’t going to cut it.

Have you ever wondered why, this seemingly simple task of making better food choices, becomes a mammoth challenge?

People either waste money on:
•    Weight loss supplements – fat burners etc
•    Weight loss, bars and shakes which are often full of strange chemicals
•    Faddy diets – such as; cabbage soup and counting calories, colours, points etc
•    Gym memberships and either not going, or not regularly enough, or only give a half arsed effort there.

Don’t get me wrong all those things could work, but 99% of the time they probably won’t; why?

Do you prefer having pleasure or pain?

You may think what a dumb question. Who in their right mind would want pain? Exactly my point, well, unless you have some kind of quirky fetish that is.

As a human being you are hard-wired to avoid pain (makes sense, you wouldn’t want to keep burning your hand by touching something hot). You are also wired to seek pleasure and conserve energy.

Now you can understand why many diets are so problematic. If you want to lose weight, but think about all the foods you won’t be able to eat about, or having to avoid certain restaurants, turning down chocolates at work, having to prepare food in advance, battling with your cravings etc then all that does is equate to massive PAIN!

Not exactly appealing or motivating…no wonder it doesn’t work! Your brain is wired to avoid pain.

It’s the lure of having pleasure now that destroys weight loss attempts. How many times have you been on ‘a diet’ or ‘being good’ when something has happened at work, or you are stuck in Starbucks confronted with the cake counter, when that tempting thought drops into your mind?

The OMG, that looks so good, the saliva starts to build in your mouth as you eyeball the cake/biscuit/muffin/pizza/chocolate, the feeling of pleasure builds up and the annoyance of having to restrict leads to a “just one last blow out, then I’ll be ready to stick to the diet” or “sod it, I’m miserable dieting”.

Before you know it, you are sitting down with a tempting slice of whatever you choose that’s ‘off diet’ in front of you, at this point you’ve gone too far to turn back,  moneys been spent and you have justified all the reasons why you’re ‘allowed’ to have this treat now.

The instant enjoyment of that ‘treat’  in reality only lasts a few seconds or minutes before the reward quickly gets turned into self loathing and  shame; fuelling the belief that ‘I’m not strong enough, or motivated enough, or there’s something wrong with me’.

None of that is true!

We all crave pleasure, which is why if weight loss is your goal, it has to become pleasurable, right now!

When people talk about their weight loss goals, I hear a lot of, when I get to X pounds then I’ll be happy. Let’s just look at that.  If, for example you have two stone to lose, that could take 14 weeks or so. Which, is not a long time in reality, it only seems a long time if you see pain for 14 weeks. To stick at that would be near on impossible! 14 Weeks of pain, not very compelling is it?

What is the answer?

Feel good right now about losing weight, seems obvious, but you may wonder ‘how am I going to do that?’ especially when diets, restriction, etc equals pain.

This is my take on it, step by step.

1.    Write down your goal. Your goal needs to be pleasurable, such as; having more energy, a toned slim physique, buying cool clothes, feeling more confident, achieving want you want in your life etc. Know why you want this for yourself, get it down in writing and find pictures to illustrate your words. Carry your goal around.  Everyday imagine yourself as your new physique and feel great about it. The more excited you can be about this and imagine it in your mind, the more your unconscious mind will connect to what you want and help you to achieve it.
2.    Work out your strategy:  how much exercise are you going to do – what will you do to make that more pleasurable? For example, I love listening to podcasts when I walk. Not only am I exercising but also getting an additional education at the same time.
3.    What is you nutritional strategy going to be? You can still lose weight and eat amazing foods! If you don’t know how, get in contact.
4.    Have an affirmation that you constantly repeat to yourself, such as every day I am getting healthier and healthier, or slimmer and slimmer.  When you say this to yourself, picture yourself in your mind at your goal weight and feel how that will be, how confident, positive etc. This way you are bringing pleasure into the moment and feeling good right now!
5.    Google some recipe ideas, there are tons out there. Find things you would enjoy making, have fun being a culinary whizz. Doesn’t matter if you currently  are a can’t be bothered to cook type, anyone can learn to make simple food!
6.    Change what you think about yourself, for example if you think of yourself as being fat, then you’ll stay stuck. Remember the Nike advert, with the words “I am an athlete” next to ordinary looking people. Whatever we call ourselves we become, so give yourself a fun title.

Every time you turn away a chocolate bar, or stick to your plan etc, pump yourself up, feel good, because the more pleasure you can feel now the more you will be compelled to lose weight and stick to your goal.

If you feel good every minute, hour, day that goes by that you stay strong that is more empowering, more thrilling, reshapes the way your mind works, changes your life and every single future goal you do…. That’s how to get pleasure losing weight now, even though it may take some time for your body to look physically how you want. And that bit is just the icing on the cake that will come when you’re consistent with seeking pleasure by choosing to be healthy instead taking the quick fix that only brings long-term pain.

If you want a fun way to get fit, join me for some weekly classes going to start on Tuesday and Thursday mornings, email me to find out more.

#kalihealth, #personaltrainer, #fitnessclass, #weightloss, #getfit, #nutritionaltherapist

, , ,

If You Don’t Do This, Exercise Alone Won’t Help

This is something I’ve heard all too often over the years…It’s ok if I eat ‘XYZ Rubbish Food’ I’ll burn it off at the gym.  That approach simply doesn’t work. In fact you will be forever chasing your tail with that approach.  Which is why you see so many people at the gym, pounding away doing the same ole cardio week in, week out. Yet, never getting to that body shape they are so desperately trying to achieve.

Aerobics to lose weight….think again

Think about it, if it takes roughly an hour to burn 493 calories in a high impact aerobics class for a 157 pound person (11.07 stone) then that’s a lot of sweat and effort to burn up last night’s dessert. To keep eating the same foods, and then exercising like crazy  to hope to keep off the extra calories, is not an effective strategy, not only is it demoralizing but why go through all that stress?

Eat right and lift weights

Eating the diet we were designed to eat will keep you from feeling hungry, give you more energy and allow you to strip off the fat. We were designed to eat food which can be pulled from the ground, plucked from a tree and also hunted. We were not designed to be eating processed, Frankenstein foods.

Lifting progressively heavier weights will give you an athletic looking physique, when you get your body fat low enough to see the muscle under the fat.

So ladies do not be put off by lifting weights, you won’t suddenly end up with bulging muscles and a square jaw…unless you start taking steroids that is.  Which is how women end up looking like  guys. We produce little testosterone and don’t pack on muscle that way. Training 2-3 hours of weights a week will simply not turn you into a muscle Mary.

Muscle does burn slightly more calories at rest than fat alone.  This is one reason why shifting that fat to muscle balance works in our favour.

Major fat burner

Use interval  training with your weight lifting. It can boost your metabolism for as long as 48 hours after your workout, as opposed to aerobic training which returns to normal almost immediately. If you want to get a taste of what this is, join me for one of my mini classes. Email me for more details

Strength training  places extra demands on your body which is necessary  to develop a toned physique. When you strength train it causes microscopic tears in the muscle, don’t worry that’s what we are trying to achieve! In the recovery time it repairs and builds new stronger muscle, strengthens tendons, ligaments and muscle tissue.  Weight bearing exercise also increases bone density which starts to gradually get lesser as we get older, and for women especially after the menopause, so it is one of our defences against osteoporosis.

The bottom line is to get the right nutrition in place otherwise you may never reap the rewards of your hard work. Train hard, lift weights, get the heart rate up and enjoy the challenge, not only will your body become stronger but your mind will too.

Is Your Diet; Stop Start, Stop Start, Stop Start?

If you are in turmoil about your weight, then please read on, this blog post is for you.
I don’t want you to suffer anymore as I know how detrimental it can be to your self esteem.  On one hand you have all the good intentions of eating healthily and staying focused. But it can all go to hell in a hand basket within seconds. Any slightest little negativity you feel in your body can have you scurrying off on auto pilot off to the shops to buy some comfort food.  That’s how I used to live anyway.
This whole cycle can feel like utter madness!

 

 

Here are 5 simple yet powerful steps to stop this whole cycle in its tracks.
1.    Stop saying to yourself you are weak, you can’t lose weight, you’ll always be this way. Or whatever other negativity pops into your head. You can do this, people lose weight every day.  It is possible for you to lose weight! Yes, you will have slip-ups that’s part of the journey, but if you stick with it, you will ultimately triumph.

Come up with a new mantra for yourself, and use this to block out the negativity in your mind.  Sometimes you just got to Act “as if”. Meaning focus on the success before it’s happened. Tell yourself “each and every day I am closer and closer to my ideal weight”.  Go on do it!

2.    Set your alarm for 30 minutes earlier and get out the door to walk. This is possible, sure sometimes the weather might suck, but ultimately you are making things happen by doing this. You are starting to take action on what you want. This is crucial; no-one can do this for you. Bypass that lazy bit in your brain that wants to stay nice and warm. Prove to yourself you can make change.

3.    Use a sound dietary strategy. What doesn’t work is faddy diets, calorie restriction, being hungry and not enjoying the foods you can eat. The dietary plan needs to be nourishing, contain real foods, suppress hunger, cravings and be providing you with energy.  A low-carbohydrate-high-fat diet does all this, when implemented correctly.

4.    Get enough sleep, ideally 7-9 hours a night. Lack of sleep can cause cravings for sugary, high carb foods. If you haven’t managed to sleep well for whatever reason, know you have to be really vigilant with yourself. Giving into those cravings won’t help the situation. In fact low-carbohydrate-high-fat foods (eggs, avocado, salmon) can blunt the craving signal. On these days it’s better to eat more fat than to begin the carbohydrate/cravings roller coaster.

5.    Keep focused on what you want! If you want to be a slim size 10-12, think about how good you’ll feel when pulling on those slim cut jeans. No food tastes as good as slim feels.

I’m rooting for your success, if you have any questions please drop me a line.

,

What Is Your Gremlin Saying To You?

No I haven’t gone mad..erm ok, madder than usual. Gremlins is a term some of us coaches use, to describe the nagging internal voice that tells you, “why bother, you’ll never be able to do that”, “you’re not good enough”, “go on another biscuit won’t hurt, you can start the diet tomorrow”.  Any of this sound familiar?

We all have our own personal Gremlin, or maybe a few of them.  I think I have a whole Gremlin networking federation in my head at times. Rest assured though, your Gremlin, maddening as he is has your best interest at heart.  Your Gremlin doesn’t like change.  He wants you to stay safe in your comfort zone, he doesn’t like challenge. As soon as you start thinking about changing something, he may start telling you very convincingly all the reasons why that would be an unpleasant thing to do.

The thing is comfort zones are only comfortable for a short while, everything we want most in life is just outside, in that slightly more uncomfortable area.  It doesn’t stay uncomfortable for long though, and often it’s never as hard as we may have imagined it to be.

Feel the fear and do it anyway or  “sometimes you just have to jump, and build your wings on the way down”. By getting out of our comfort zones we grow more as a person.  Every time we make the plunge for what we want we become stronger to the  Gremlin chatter.

Arguing with your Gremlin is futile as arguments are a big energy drain.  So how do you tackle this slippery character? Sometimes he can be very convincing, so much so you end up believing what he says.  “We are the only thing that ever stops us achieving any thing in life, there is nothing outside that stops us, only our Gremlin excuses that we adopt as our own”. Sure it’s not always easy but the more we overcome our Gremlin excuses the more our world changes.

Typical Gremlin excuses are

I haven’t the time

I can’t afford it

It will be difficult

It will take a long time

I’m not strong enough

I’m too big, tall, short, old etc

I’m just not that kind of person to do….

I’m not good enough/not worthy/un-lovable etc

Have the cake you deserve a treat, you can start the diet Monday

5 ways to tackle your Gremlin

1.     One way is just to create a bit of space and recognise your Gremlin is agitated.  Listen to him, even write it down, he wants his say, let him have it. Now what is it you want to do? If you follow his advice will it help you or hinder you towards your goal?

2.     Note your Gremlins advice, thank him for sharing then tell yourself out loud in the mirror,  “I am going to do – – – – – –  as this something I want and I am choosing to do for myself”. You will be more fulfilled, happier and feel like you have achieved something worthwhile than if you listen to your Gremlin.

3.     Tell yourself the voice is just your Gremlin it’s not who you are. You are not your Gremlin. Stay present and observe these thoughts, do your best not to get sucked into his chatter. Visualise your Gremlin, give him/her a name, this can then create a silly image in your mind which will lessen the effect of the negative words.

4.     Listen to your Gremlin, then close your eyes and focus on your breath. Noticing your  breath will give you something to concentrate on as oppose to the Gremlin chatter. Bring all your attention to your breath in and breath out. Put your hand on your heart, and connect with that deeper part of you. Ask yourself, what is it that you really want?

5.     Get really determined, know you are always have choice.  You are master of your destiny, you can decide what to do.  Choose to ignore his advice and instead go for it!

If you want to read more about Gremlins check out a book by Rick Carson called ‘Taming your Gremlin

Do you set your weight loss goals around what weight you think you should be?

When it comes to setting weight loss goals many people are only focused what scale weight they think they should be. 

You can lose body fat and gain muscle mass which does not get taken into consideration on your home scales.  In that scenario losing 5 pounds of body fat and increasing muscle by 5 pounds would equal a 0 pound loss on the scales, but your clothes would probably be feeling looser.

What we are really after in our weight loss goals is fat loss, but scale weight does not show this. Even the body fat measurements on bio-impedance scales can be pretty inaccurate depending on how they are used.

Generally when people lose weight they lose some fat, muscle, other body tissues and water. The preferable state to be in would be losing predominantly fat and retaining or even increasing your muscle mass.

If you lose excess fat it will improve your health and help to make you look and feel how you want too.

People that lose a lot of everything (muscle, fat and other body tissues) can end up smaller versions of themselves but without the muscular tone which would really give their physique a great shape.

So, it’s not just about what weight you want to be, but more about how much fat you want to lose. With that being said it’s a little difficult to measure true fat loss at home and it may be hard for you to visualise.

This is why making goals around clothing sizes might be a more useful target than just an arbitrary digit on the scales.  If you want to get from say, a size 16 to a size 10, then you have a measurable goal to aim for. If your waist band goes down, it is generally a good sign.

The clothing goal can then be broken down into 3 mini goals. The first could be to wear size 14 regular fit jeans comfortably. The second goal may be to slide into a slim pair of size 12 jeans, and the third being to fit a skinny pair of size 10 jeans. It could be easier for you to imagine achieving each mini goal as it is not that far away from the last size.

Picking a clothing goal is nice and measurable too, the clothes will either fit or not. Choosing the same shop to buy your clothes in might be sensible too, as the sizes do seem to alter from shop to shop.

If you have a lot of weight to lose, make 3 mini goals and you can always make another 3 after that.

Using mini goals can be applied to anything you want to achieve to make it feel more doable and less overwhelming.

Want To Lose Weight?

Want to lose weight but tired of starting yet another diet on Monday?

Believe in yourself that you can do this!

If you are reading this post, chances are you have been in the cycle of starting a diet Monday, lapsing by Tuesday, giving up by Wednesday, feeling utterly fed up by Thursday and saying on Friday “its ok, I can start properly on Monday.”

I think pretty much anyone who’s ever dieted to lose weight has fallen into the cycle of being on a permanent diet that starts on Monday.

The trouble with this approach is, as I’m sure you well know it is utterly frustrating! Not only do you begin to believe you must be weak willed, but something in your brain simply stops believing that you’ll ever change.

Have you ever had a friend who promises to meet up with you, yet has to cancel due to unforeseen circumstances last minute? The first few times you forgive them as they must have a very busy schedule. But, if this happens continually you stop believing they will ever show up.

The same thing happens to us in our brains. If we tell ourselves we’re going to begin the diet Monday yet we never do it, a part of us stops believing that we’ll ever do it.

Break the cycle

To create effective change this cycle has to be broken. We need to prove to ourselves that if we say we’re going to do something, that’s exactly what we do.

For now forget about starting the diet Monday, that doesn’t mean it is a free for all binge out time. Instead just plan to eat real foods (as little processed foods as possible) and spend some time restabilising belief in yourself.

Restabilising belief in yourself

I learnt the concept from Jonny Bowden (infamous low-carb nutrition expert). If we prove to ourselves that what we say we do, we can begin to believe in our word.

To start the ball rolling grab a pen and paper and write down 5 things every day that you are going to do. They do not have to be diet related, just items which you can definitely achieve. When you have completed the task, tick it off your list.

If something does not get done, don’t beat yourself up! It was probably too big a task for the list and simply needs to be broken down into smaller tasks.

YOU CAN DO THIS!!

Every time you tick off a completed item, it sends a powerful message to your brain. Your brain receives the new message ‘you said you were going to do something and you did it! This begins to form a new belief structure that you can do what you set out to do, you are true to your word.

As soon as you start believing in your word to yourself, it will be far easier to believe in your ability to take the necessary actions to make weight loss happen.