Getting Started Habits
Knowing where to start can be extremely over whelming!
Our willpower and motivation can be a limited resource. However, we do have this amazing ability to remove willpower as the main resource. It’s called habits! Think of all the daily habits you have built up over the years that you do without thinking each day! So, we have come up with 7 Core Habits, that we believe are crucial to long term success; and if we can stop relying solely on willpower or motivation to complete these tasks daily, long term success is going to be a breeze.
Our Core Habits
1. Spend time outside. Get out and be active
2. One portion of fruit or veg with each meal
3. Rest & Recover
4. One portion of protein with each meal. (Chicken/turkey/lean mince/tofu/eggs/Greek yoghurt)
5. Sleep, Poor sleep leads to poor appetite control. 7-8 hours with no distractions is the target
6. Hydrate - Drink more water
7. Don’t be so hard on yourself. The negative things you say about your body appearance – you would never dream of saying to a friend!
Our Core Habits
1. Spend time outside. Get out and be active
2. One portion of fruit or veg with each meal
3. Rest & Recover
4. One portion of protein with each meal. (Chicken/turkey/lean mince/tofu/eggs/Greek yoghurt)
5. Sleep, Poor sleep leads to poor appetite control. 7-8 hours with no distractions is the target
6. Hydrate - Drink more water
7. Don’t be so hard on yourself. The negative things you say about your body appearance – you would never dream of saying to a friend!
Simple Steps to Your Success!
Believe in Yourself
The biggest thing that stands in the way of people changing themselves for the better is
themselves. For too long many people have been stuck in the same cycle of not achieving what they deserve, and all they remember is the times they failed, choosing to neglect all the small wins they had. This is enough to break anybody’s spirit and make them believe that they can’t do anything. The biggest and first step to take is having faith in yourself, this time it is different and this time you are going to do it.
Challenge: Write down on a Post it note a couple of words reminding you that you believe in
yourself and you can do it. Place it somewhere you will see it everyday
Ditch The Fad
We’ve all seen the latest diets from the magazines and how they work wonders for everybody in a short period of time. Yes they may work in the short term, but realistically they can’t be long term solutions to problems. The changes you are going to make this time around are
going to change your life forever, it’s going to be a long process of finding the best way to get the results you want.
Challenge: Write down every fad diet you have ever tried, and then next to it write down how it made you feel. Did it make you feel good? Why did you stop?
Surround Yourself with People Who Can Help Any journey
It is always easier with somebody by your side. This journey to a new you isn’t necessarily
going to be an easy one, but you can make it ten times easier by having the best support
network around you. People will jump at the opportunity to help you, you just need to let the right people in on your journey and you’ll be surprised at how far they can lead you.
Challenge: Write down 3 people who are important to you and you want to take on this journey with you.
Start by Making Small Changes
The biggest reason that people don’t reach their goals is they bite off more than they can chew to start with. Making changes can be a challenge and, too much at once, can overwhelm even the strongest of people, leading to them throwing in the towel and giving up.
Challenge: Write down a small change you are going to make this week, then make that change. In two weeks’ time, if you’ve successfully made this change, write down the next one you are going to make. We can help you with this!!
Don’t just rely on scale weight!!
The scales weigh you as a whole. That scale number alone should not determine whether your week has been successful or not and can leave you feeling low. The best gauges are how you feel and what you see in yourself. Are you feeling more energized and happier, do you feel like you can do more things, do you feel healthier? This is way more important than a number that can be misleading!
Challenge: That set of scales that lurk in the bathroom, and have brought you more disappointment than they have joy; THROW THEM OUT (or if you’re not quite ready for that, bury them in the bottom of your wardrobe)
Have A Plan
If you ask anybody who has been successful at anything, they’ll tell you they had a plan. They worked out where they were, worked out where they wanted to be, and then worked out how they were going to get there (we can help with this). Having a plan, takes the guessing out of it, and makes the journey that much easier.
Challenge: let’s have fun!!
The biggest thing that stands in the way of people changing themselves for the better is
themselves. For too long many people have been stuck in the same cycle of not achieving what they deserve, and all they remember is the times they failed, choosing to neglect all the small wins they had. This is enough to break anybody’s spirit and make them believe that they can’t do anything. The biggest and first step to take is having faith in yourself, this time it is different and this time you are going to do it.
Challenge: Write down on a Post it note a couple of words reminding you that you believe in
yourself and you can do it. Place it somewhere you will see it everyday
Ditch The Fad
We’ve all seen the latest diets from the magazines and how they work wonders for everybody in a short period of time. Yes they may work in the short term, but realistically they can’t be long term solutions to problems. The changes you are going to make this time around are
going to change your life forever, it’s going to be a long process of finding the best way to get the results you want.
Challenge: Write down every fad diet you have ever tried, and then next to it write down how it made you feel. Did it make you feel good? Why did you stop?
Surround Yourself with People Who Can Help Any journey
It is always easier with somebody by your side. This journey to a new you isn’t necessarily
going to be an easy one, but you can make it ten times easier by having the best support
network around you. People will jump at the opportunity to help you, you just need to let the right people in on your journey and you’ll be surprised at how far they can lead you.
Challenge: Write down 3 people who are important to you and you want to take on this journey with you.
Start by Making Small Changes
The biggest reason that people don’t reach their goals is they bite off more than they can chew to start with. Making changes can be a challenge and, too much at once, can overwhelm even the strongest of people, leading to them throwing in the towel and giving up.
Challenge: Write down a small change you are going to make this week, then make that change. In two weeks’ time, if you’ve successfully made this change, write down the next one you are going to make. We can help you with this!!
Don’t just rely on scale weight!!
The scales weigh you as a whole. That scale number alone should not determine whether your week has been successful or not and can leave you feeling low. The best gauges are how you feel and what you see in yourself. Are you feeling more energized and happier, do you feel like you can do more things, do you feel healthier? This is way more important than a number that can be misleading!
Challenge: That set of scales that lurk in the bathroom, and have brought you more disappointment than they have joy; THROW THEM OUT (or if you’re not quite ready for that, bury them in the bottom of your wardrobe)
Have A Plan
If you ask anybody who has been successful at anything, they’ll tell you they had a plan. They worked out where they were, worked out where they wanted to be, and then worked out how they were going to get there (we can help with this). Having a plan, takes the guessing out of it, and makes the journey that much easier.
Challenge: let’s have fun!!
Enjoy the Food you eat
Worrying that bad foods will derail your progress is all too common, but understanding that there are no bad foods (omitting medical conditions), just bad diets, allow your diet to be as personalized as possible.
Diet
Aim to get 80% of your intake from nutrient dense foods you like the taste of. 10% from questionable junk food you like and 10% blatant junk food you love.
Calories
Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight, and if we eat less we will lose it. For this reason, this is our most important variable when it comes to nutrition. It doesn’t matter if the food is healthy, gluten-free, organic or magic (well maybe if it’s magic it does!) food contains calories, which regulates our weight loss success.
Aim to get 80% of your intake from nutrient dense foods you like the taste of. 10% from questionable junk food you like and 10% blatant junk food you love.
Calories
Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight, and if we eat less we will lose it. For this reason, this is our most important variable when it comes to nutrition. It doesn’t matter if the food is healthy, gluten-free, organic or magic (well maybe if it’s magic it does!) food contains calories, which regulates our weight loss success.
Protein
Our muscle tissue is made up of protein, and we need it in our diet to ensure we can optimally build new muscle tissue, which is a fundamental need when it comes to your goals. Ensuring adequate quantities is therefore a crucial part of our dietary approach. Don’t worry though, together we will work out the amount you need and help you achieve it. High protein foods include: Poultry, red meat, fish, other meat sources, eggs, Greek/ Icelandic yogurt, low fat cheeses, protein powder, Quorn, tofu. Marketed high protein foods that really aren’t! Quinoa, oats, nuts,
Fats
Fats, like protein, are essential for humans. They play a role in the make up of cells and proper hormonal function. A good variety is important here, so make an effort to try and pick different sources throughout your week. Also, there’s no need to fear saturated fats, but aim to include trans-fats amongst your 10% of blatant junk food. Good sources include: Nuts, nut butters, coconut/olive/ rapeseed oils, oily fish, fatty cuts of meat, avocado and butter.
Carbohydrate
Although we don’t have any essential need for carbohydrate, they’re our
preferred energy source, and they help to fuel training performance. Something that’s very important when it comes to long term success, as after all, training is the main stimulus we provide to our bodies to adapt. They also taste great! Good sources include: Rice, pasta, bread, oats, beans (yes baked too!), cereal, potato, fruit, quinoa, lentils.
Water
Water is extremely important for maintaining good health, but it will also help keep you full, so you’ll end up eating slightly fewer calories. It may also help if you suffer from headaches or pains. Aim to get about 1L per 25kg of bodyweight, so a 75kg woman will need 3L.
Fibre
Hitting your fibre intake is important for a number of reasons. It helps keep us full, aids bowel movements and certain types actually help feed the micro-organisms that live in our gut! As a general rule of thumb, try to get 10g/1000 calories, with a minimum of 18g/day.
Fruit
Fruit is packed full of vitamins & minerals, its filling and tastes great! There’s nothing to fear when it comes to fruit, no matter what the latest fad will say. Aim for a variety if possible.
Liquid Calories
If you choose to consume some calories through a drink, bear in mind it will not fill you up as much as eating the same amount of food will. However, they can be very convenient, for example a protein shake.
Protein Shakes
Protein powder, such as whey, is a fantastic source of protein, and can be very convenient and help you achieve your daily protein goals. However, there’s nothing special about them. If you’d rather eat your protein, that’s a great idea too.
Before you Workout!
Before your session
What to wear?
If at any time you feel faint, sick, or dizzy, tell your trainer or stop the workout. We want you to train safely, and enjoy
working out. If you haven't trained in a while, listen to your body and don't expect to be able to go as hard or as heavy as you did before.
What should I eat before my session?
This comes down personal preference and what you can cope with. We recommend you don’t eat too close to the start of your session as this will more often that not cause you to feel a little bit queasy. Training fasted (without eating) beforehand is absolutely fine, especially for those early mornings. If you feel better having eaten something, we recommend trying something light with a bit of protein and carbohydrate in.
Examples depending on how much time you have:
• Less than an hour before workout: protein bar/fruit or Greek yoghurt with fruit
• 1-2 hours before a workout: protein smoothie / wholegrain cereal with milk / oatmeal
with banana
• 2 hours before: omelette / chicken and rice / sandwich with lean meat and salad
I’m running late
What should I eat after my session?
Protein smoothie/Greek yoghurt & fruit/eggs on toast or your usual meal.
- Try to drink plenty of water in the 24 hours prior to your session.
- Make sure to get plenty of rest the night before (7-8 hours of sleep)
What to wear?
- Sturdy trainers with good sole cushioning and ankle support (not fashion trainers!)
- Shorts / Tracksuit bottoms / leggings
- T-shirt / Sweatshirt if it’s cold
If at any time you feel faint, sick, or dizzy, tell your trainer or stop the workout. We want you to train safely, and enjoy
working out. If you haven't trained in a while, listen to your body and don't expect to be able to go as hard or as heavy as you did before.
What should I eat before my session?
This comes down personal preference and what you can cope with. We recommend you don’t eat too close to the start of your session as this will more often that not cause you to feel a little bit queasy. Training fasted (without eating) beforehand is absolutely fine, especially for those early mornings. If you feel better having eaten something, we recommend trying something light with a bit of protein and carbohydrate in.
Examples depending on how much time you have:
• Less than an hour before workout: protein bar/fruit or Greek yoghurt with fruit
• 1-2 hours before a workout: protein smoothie / wholegrain cereal with milk / oatmeal
with banana
• 2 hours before: omelette / chicken and rice / sandwich with lean meat and salad
I’m running late
What should I eat after my session?
Protein smoothie/Greek yoghurt & fruit/eggs on toast or your usual meal.