1. PUT THE SCALES AWAY ⏰
I had a client who was worried about the weight she had put on over quarantine. She also needed to balance her hormones and was suffering from bloating, irregularity in the bathroom, body aches and more.
Instead of getting caught up in the numbers, I had an idea that she just puts the scales away for 30 days and instead writes down how she feels 📝
“Do I feel energetic, lethargic, fatigued, light and bouncy, heavy and slow?
What foods make me feel better or worse?
How is my sleep, stress, hydration plus so much more?” 🛏
In the end with this technique, weight-loss is not guaranteed. But it sure as hell will help you tune in with your body and learn about yourself that can set you up for long-term success 🙌🏼
2. BE MORE ACTIVE OUTSIDE OF THE GYM 🏋️♂️
We can’t always do a tough workout every day or find the time to set aside, but what we can do is park further away from the shops, take the stairs, get up and move your body and stretch, turn cleaning the house into exercise and more 🌿
This will help us burn more calories just doing every day activities! 🌈
3. THE MORE MUSCLE DENSITY YOU HAVE, THE FASTER YOUR RESTING METABOLISM 💪🏼
Meaning you burn more calories sitting on the couch, at your computer or in your sleep! How good 🌸
Incorporate some more strength training, HIIT training with body weight exercises, challenging your body and ensuring you’re pushing yourself! 🏋️♂️
4. FILL UP WITH LEAN VOLUME/FIBROUS VEGGIES 🥦
Getting into shape DOES NOT have to mean going hungry 🌯
Going plant-based was the absolute game changer for me as I started eating a lot more veggies and just watched the fat drop off without really having to try 🥑
This meant consuming far lower amounts of saturated fat and animal hormones compared to the standard diet 🥛
And filling my plate with natural food from the earth that kept me feeling full for hours and gave me slow-releasing energy during the day 🥙
Whether you eat meat or not, veggies should be the STAR of the meal for optimum health 🍴
5. CARBS AREN’T BAD, IT’S THE QUALITY OF CARBS THAT ARE BAD 🍞
Swap white bread for sourdough, whole-grain, GF or seed loaf! GF can still have fillers and artificial ingredients but can be easier on your stomach and digestion than gluten bread.
Seed loaf is full of pumpkin seeds, sunflower, chia, psyllium husk for fibre and more. Plenty of healthy fats and protein that will keep you going for half the day! 🏃♀️
Swap white pasta for wholemeal or my favourite is pulse pasta (red cardboard box) made from beans and legumes. I even recently tried black rice pasta with chia seeds! These varieties are far more nutrient dense, great for energy and easier on the stomach once again 🍝
Potato is fine to eat as it’s still a natural food, but sweet potato breaks down slower and pumpkin is an excellent lower-calorie option 🥔
Beans and legumes are great. If they make you feel bloated just have a couple of spoonfuls on your meal instead of a large amount. It may take your gut a while to build the right bacteria to digest it properly.
The negative thing about the keto diet is it cuts out a lot of genuinely healthy foods like banana, oats and all of the above.. 🍌
6. WEIGHT-GAIN 👱🏼♀️
Flipped that one!!! It’s not always about weight-loss. There are plenty of people out there who are getting bullied and receiving comments about how skinny they are 🗣
And others who are on a weight-loss journey but feel terrible, don’t eat enough to nourish their bodies, opt out of social situations due to food/drinking and can feel isolated, unconfident and depressed 👣
It’s time we shine a light on finding what weight and size is appropriate for us as an individual and stop confirming to unrealistic media. Those girls don’t look like that all the time! ☺️
It’s about becoming your healthiest self, not necessarily your thinnest self ✌🏼
7. HAVE A PLAN ✅
Have a schedule each week of when you would like to go the gym, if you want to include any classes, whether you go for a weekend hike or some other form of exercise.
Even create a list of your favourite gym exercises so you have a goal in mind and you can get in the zone instead of fumbling around 🏋️♂️
Plan your weeks worth of meals in advance and cook in bulk so you always have a healthy option on hand ready to go 🥑
Work towards a focused goal. What part of your body do you want to work on at the gym? Do you want to increase your strength, stamina, confidence and mood? Do you want to build muscle or maintain what you’ve got? 🏃♀️
Break down your bigger goal into smaller achievable steps so you can conquer each day as it comes 🌱
8. LOVE THE PROCESS 💕
Don’t wait until you finally reach your goal until you can be ‘happy and confident’.
Just like in business, some goals can take years upon years to achieve.
If you think about it, our bodies and personal growth are always a ‘work in progress’ for the rest of our lives 🌻
We always want to look to improve ourselves and be the best we can be and our progress isn’t always linear 💫
So start TODAY! Love your body the second you wake up in the morning until you hit the pillow at night 🛏
Eat nourishing foods that taste amazing 🍓
Exercise because it makes you feel GOOD 🏃♀️
Upgrade your mind, body and spirit and always be open to self-growth while you love yourself whole-heartedly 👣
