The Secret Of Accountability

14 Apr

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.

Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.

At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.

The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

What does this mean to you and your fitness?

It means that having a coach who can customise a program for your goals, show you how to exercise for maximum efficiency and results and provide a steady support system and accountability really IS the secret to your success.badge

To schedule your complimentary health and fitness consultation, simply pick up the phone and call us at 086 440 6586  or complete the consultation request form at:

http://jessicacooke.ie/personal-training-galway.html

I want you to know that we’re here for you and look forward to speaking with you soon.

Yours in health,

Jessica

www.jessicacooke.ie

 

Top 10 Tips to Eliminate Stomach Fat.

24 Mar

Want to eliminate Stomach Fat? Do you feel stuck in a cycle of weight gain/weight loss? Make sure these 10 Steps are part of your daily routine!

Tip 1. Eat Smaller Meals Throughout the Day
Eating 2 or 3 larger meals per day causes the body’s metabolism to stall as it’s forced to process a higher number of calories. Eat 4 to 6 smaller meals each day and limit calories to no more than 300 to 400 at each sitting. Eat sensibly and avoid heavily processed foods in favor of natural choices including plenty of raw vegetables. Most important, never eat after 8 PM to allow complete digestion of your last meal before going to sleep

Tip 2. Develop an Exercise Routine
To be successful in any weight loss plan, it’s essential to incorporate an exercise regimen. It doesn’t need to be strenuous, but must be done regularly on most days of the week. Use a combination of strength training and cardio to make it fun, and be sure to train for 30 to 50 minutes each session.

Tip 3. Eat at Home – Dine Out on Special Occasions
Most dieters have no concept of the excess calories they eat when dining out. Most restaurant meals include twice the number of calories as a home cooked meal. For weight loss to be successful, you must be able to control the healthy ingredients and quantity.

Tip 4. Drink Green Tea
Studies confirm that drinking tea, especially the less processed green tea boosts metabolism when you’re resting and specifically targets the release of stored fat. Brew the tea yourself to avoid the sugar added to prepackaged teas.

Tip 5. Drink More Water
Some dietary advocates promote the idea of drinking as much as 3 litres. of water daily. While the majority of studies don’t confirm this, they do indicate the importance of drinking water through the day. Water reduces fluid retention naturally and promotes the release of toxins from the body.

Tip 6. Eat Slowly and Enjoy Your Food
Slow down when eating to allow your brain to send the satiety signal so you know when to stop eating. You should enjoy your food and chew each bite a minimum of 20 times to aid the beginning of the digestive process.

Tip 7. Cut the Sweets and Refined Carbs
All calories are not created equal. Refined carbohydrates and sweets are broken down immediately upon eating, providing an immediate surge of blood sugar and the desire to eat again in a couple of hours. Slow release calories from vegetable and protein sources require much more energy to metabolize and are less likely to be stored as fat.

Tip 8. Use a Smaller Plate
Most dieters don’t even realize that the average dinner plate has gone from 9” to 12” in size. This means that 40% more food fits on your plate, and studies confirm that if it’s on the plate, it’s in your mouth.

Tip 9. Avoid Sugary Soft Drinks
The best place to begin cutting calories is in soft drinks. Each drink packs 150 to 200 calories, and most people consume several each day. Replacing sugared soft drinks with a no calorie substitute will result in losing 1 pound per week without any other changes.

Tip 10. Make These Changes Your New Lifestyle
Following these tips with the thought of short term weight loss can be beneficial, but it’s important to develop a totally new lifestyle which incorporates most or all of these tips. Start by making these changes for 15 days, and be strict. You’ll find that it becomes much easier as you go on, and the scale will provide encouragement.

Best wishes,

Jessica

www.jessicacooke.ie

Is there a cure for shin splints?

22 Jan

Shin splints cause a dull aching pain in the front lower leg and can be caused by a variety of different reasons.  To diagnose shin splints, you definitely need to see a doctor, and get checked out.

Although shin splints are caused by a variety of different problems, treatment is usually the same:

  1. Rest your body so the underlying issue heals.
  2. Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.shin splints.jpg 2
  3. Arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
  4. Range of motion exercises, if your doctor recommends them.
  5. Neoprene sleeve to support and warm the leg.
  6. Physical therapy to strengthen the muscles in your shins. Consult a Personal Trainer.

The most important thing you can do currently is to rest, see a doctor and find out what type of shin splints you have, and what action you need to take.

Jessica

www.jessicacooke.ie

www.40daymethod.com

What’s the best food to eat before working out?

13 Jan

Hi girls,

I hope you’re all keeping well. Get a good week in this week, plan and complete all your workouts, and stick to your healthy eating plan. Stay off the sugar until treat night, you can do it!

I’m giving 20% off my online weight loss programme, The 40 Day Method until the end of this week. Leave your week 2 day 1email address in comment box below, or email me at jessica@jessicacooke.ie and I’ll mail you a discount code.

I started it last week and already can feel a difference, this is me after finishing Workout 1, my first workout since having a baby…I was DESTROYED!me 2014 All is good though, I had my treat night last night, and it felt great after having been off the sugar 6 days. Dinner tonight is Frittata, carb free as there’s no carbs allowed after 5pm. That’s the toughest part I find, resisting the urge to eat carbs! :-)

Good luck!

Jessica xx

www.40daymethod.com

 

It’s best to eat one hour before a workout, even longer if it’s a heavy meal. Exercising on a full stomach can make you feel sluggish, and can also give you cramps. Avoid eating one of your main meals before a workout, and instead have something small and simple like a banana or yoghurt, which will give you a burst of energy. The goal of any pre-workout meal or snack is to provide enough energy to get through a strenuous workout and to ensure hydration. That’s why a pre-workout snack should focus on providing the body with carbohydrates and fluids. Other examples include whole grain toast with peanut butter, chicken breast on whole grain bread, ½ cup of trail mix, or cereal with low fat milk.

What is the best and most fast working exercise that targets the bum ?

19 Nov

Hi girls,

I hope you’re keeping well and enjoying the dry, cold weather.  Don’t let the long evenings put you off achieving your goals. Winter is a great time to continue to workout and get into shape, it’s such a beautiful, magical feeling when you go for a run first thing in the morning. bad day

Keep striving to be as healthy as you can be. It’s the best way to live your life. Nothing in this world can make you feel as good or as strong as exercise.

What is the best and most fast working exercise that targets the bum  – I’m looking for one I can do at home in the mornings – something quick and effective to do before the kids wake up!

Squats and lunges work the bum and give you a really nice shape, while also working your legs at the same time. Aim to do 3 sets of 20 squats and 3 sets of 20 alternating lunges. If you want a quick effective workout, focusing on squatsyour bum, add in some skipping. Spend 5 minutes warming up, alternate 20 seconds of skipping, with a 10 second rest. Repeat this 8 times, and work as hard as you can. Complete your squats and lunges sets, and do another round of skipping. Do this 4 times per week, and you’ll notice a difference in no time! :-)

Jessica xx

www.40daymethod.com

www.jessicacooke.ie

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