5 Key Steps To Transforming Your Body in Record Time

4 Sep

Why do we find it so hard to lose weight and stay on track? In my opinion, I find this often comes down to not tracking or measuring.

What are the 5 key steps to achieve your goals?

  1. Define your goals, motivation, and commitment.
  2. Evaluate where you are right now.
  3. Design a COMPLETE program to achieve your goals.
  4. Take ACTION and implement your program.
  5. Regularly assess your progress and update your program.

What gets measured gets done. FACT.  Without measuring where you are when you start, and continuously tracking your progress, you’ll never know if you’re succeeding.

Take these two very different clients. We’ll call them Mary and Joan. Mary wants to lose ‘a bit of weight’, starts dieting and working out. Every week she keeps going until she fells better about herself and  her clothes feel looser. She’s no idea how much weight she has lost or how many inches lost. Motivation starts to go.track your progress

Joan wants to lose 10 lbs exactly. She’s decided she’s going to do that by losing 2lbs per week, and one inch off her body every week. She takes before photos and measurements, and tracks her progress as she goes. She feels motivated by the evidence she sees week in week out, and if she strays a little, she knows straight away.

It’s the same people that fail week after week, month after month….Track, track, track and you will be successful.

Have a great day!

Jessica

www.inspirefitnesstraining.ie

 

 

Too much fat around the middle?

27 Aug

We have been giving so much wrong information about weight loss from the time that we were old enough to think, that it’s no wonder I meet so many women doing ten minutes of stomach work a day, in the hope that they will lose weight from their stomach.

It’s a painful and incorrect way to go about it. If you have ten minutes to spare, then I advice you to do interval training. If you spent four minutes a day doing Tabata Interval training and cutting out junk food and white carbs five days a week, you would get a flatter stomach.

Stop with the floor work, it doesn’t increase your metabolism, or do anything at all worthwhile for women, who are specifically looking for a flatter stomach. If it’s easy to do, then it’s probably not going to make a huge change to your shape.

Here’s some quick tips to follow for three weeks and I want you to write in to me if it doesn’t work.

Day 1: Measure your stomach…. OK here we go!

Eat clean 6 days a week: no sauces, junk food, processed food

Avoid white carbs, white bread pasta etc ALL THE TIME

Cut out all junk food

Allow yourself ONE treat night

Do 4 minutes of Interval training every day

Drink lots of water, this will help with cravings…2 litres every day

I find snacking on mandarins really helps as the taste is so powerful, I eat these any time I crave sugarcomfort eating

Drink herbal tea…it’ll help keep you calm!

Sleep 8 hours a night

Drink alcohol only ONE NIGHT IN THE WEEK…Easy once you realise how much better you feel. More than one night’s drinking a week only makes you feel down, and fat, and unhappy etc etc

Day 21…… Measure your stomach.

Let me know how you get on! Photos would be a bonus!

Have a great day!

Jessica

http://inspirefitnesstraining.ie/

 

Self-Sabotage- Is this you?

20 Aug

Self-sabotage is a fascinating topic. I meet so many women on a daily basis who want to achieve their goals so badly, but self sabotage on a regular basis.  Is this you?

Take a read:

”Behavior is said to be self-sabotaging when it creates problems and interferes with long-standing goals. The most common self sabotageself-sabotaging behaviors are procrastination, self-medication with drugs or alcohol, comfort eating, and forms of self-injury such as cutting. These acts may seem helpful in the moment, but ultimately undermine us, especially when we engage in them repeatedly.

People aren’t always aware of their own self-sabotage, as the effects of their behavior may not show up for some time. Unfortunately, connecting a behavior to self-defeating consequences is no guarantee that a person will have the power to disengage from the behavior. Still, it is possible to overcome almost any form of self-sabotage, and people do it every day. There are behavioral therapies aimed at interrupting ingrained patters of thought-action and strengthening deliberation and self-regulation processes. Motivational therapies reconnect people with their goals and values….”

It IS POSSIBLE to overcome this. The path to success is full of failure and don’t be afraid. Pick yourself up, dust yourself off, and start again.

Over eating is a common part of many of our lives and we need to accept this. We need to accept that it is us over-eating that is not helping us achieve our goals. Own it and you will begin to be successful.

Why do we work hard at getting rid of that extra stone/half stone/4 stone and then binge out needlessly when we’re not hungry? You need to look at what triggers this, what’s holding you back? Are you afraid once the security blanket of weight is taken away that you won’t know what to do with yourself?

 

Enough is enough! Aim to break your cycle, change your habits and your life will improve for the better.

 

Have a great day girls

Why can’t I lose weight?

13 Aug

You’ve a clean bill of health,  you know nothing is wrong with you. You’ve been given the all clear by the doctor….and you can’t seem to lose weight. What’s the answer?

You’re not being honest with yourself.

Science is a wonderful thing. It makes everything black and white and very straightforward, and it’s one of the few things that we can rely on. I feel we, as women, complicate things too much and don’t treat weight loss as a simple science:

Calories in great than calories  burnt: Weight gain

Calories in less than calories burnt: Weight loss

Calories in the same as calories burnt: Plateau/Maintenance.

So you need to look and see which category you fit in to. Are you overweight? You’re either not burning enough calories or you’re eating too much.

We’re not honest enough with ourselves. We’re very hard on ourselves. Yes, I think we’ll give out about our bodies and tell ourselves how horrible they are, but we won’t address the issue. We won’t be tough on ourselves in that regard and realise flat stomachthat if we’re not losing weight,  we’re eating too much.

You need to decide which you want more.  Do you want the figure you think you want or do you want to eat more food? That is a genuinely tough decision, especially when you’re sitting on the couch watching T.V.  I get it.  And the evenings can be so tough.

I totally understand this. I went from working in the studio all day every day, to now, a lot of the time, sitting at a desk.  I know how hard it is. But the people who are making it happen, who are changing their bodies,  aren’t doing anything secretive. They have just decided what they want.  They have chosen the option they want more than the other one.

You can do this too. And you can start by being honest with yourself. You can make it happen.

Yours in Health,

Jessica

www.inspirefitnesstraining.ie

http://bootcampgalway.com/

P.S Bootcamp Galway starts back Monday 18th August. Book your place today.

P.P.S Click this link to schedule a free consultation:

http://inspirefitnesstraining.ie/consultation.html

 

 

Exercises to help tone arms, thighs & stomach.

6 Aug

This blog post will be answering a woman who got in touch via the blog and wants some help. So here it goes:

I’ve recently lost some weight. I needed to and I’m delighted that I have, but now my body needs toning up. My problem areas are my upper arms (bingo wings!), my inner thighs and my stomach. Can you recommend some exercises to help tone these areas? I have two very weak knees so am somewhat restricted when it comes to anything that puts pressure on my knees. Could you also recommend some exercises for strengthening my knees, please?

These are definite areas that women seem to hold fat, and a simple solution to this is interval training and weight training. It sounds to me that you have a low metabolism. I don’t know what type of exercise you were doing to lose weight, but I’m 1247163004b2Q327guessing it was all cardio based.

It’s fantastic that you’ve come this far and you’ll continue to lose weight and tone up if you do the following. I’m aware that you can’t do too high impact, as you don’t want to do your knee more damage.

Swimming really would be fantastic for you. It would strengthen your knee and provide the resistance you need to work on toning the muscles. You could also add in interval training (periods of work alternated with periods of rest). An example of this would be a really fast lap of the pool followed by a really slow lap, for a total of twenty minutes.

Spinning or cycling will also do the same thing for you. It’ll strengthen your knee, add the resistance training that you need for your metabolism and also you can add interval training. You can either join a spinning class or if you’re out on your own, cycle as fast as you can for one minute, cycle slow for thirty seconds and repeat for twenty minutes. Good luck!

Yours in Health,

Jessica

www.inspirefitnesstraining.ie

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