mindset

We Should All Love Ourselves More!

Posted on by Ricky in mindset Leave a comment

After the horrible events over the weekend and watching the Manchester concert last night, it made me think about how I feel a lot.

Us Ladies are so hard on ourselves.

I don’t know why, but we have…

Unrealistic expectations…

We compare ourselves to unrealistic images…

We have a want to be that ‘perfect 10’, or a certain weight…

Watching the story unfold on Friday night into Saturday morning made me sit and really think about how lucky I am, how grateful I am…

How different things could be…

If I lived somewhere else…

If I had been in the wrong place at the wrong time…

But what it did make me do was to remember the love I have for all my friends and family…

And most importantly my love for my life and me.

I may not be perfect in anyone’s eyes, but I have learned to love me, my body and the amazing things it can do.

You need to remember, especially if you are a mum, or a nan, or an aunt, or a godmother…

You are amazing 🙂

Your body has done amazing things 🙂

And you should love yourself.

And you should only challenge yourself to be better today than you were yesterday, or last week, or month, or year.

Not compare yourself to anyone else.

Have a lovely day 🙂

Julie x


Flawed

Posted on by Ricky in Articles, fat loss, food, goals, health, mindset Leave a comment

Flawed?

I’m on holiday and not working, but sitting by the pool today I read a really good book, Flawed by Cecelia Ahern, one of my favourite authors.

In the closing acknowledgements she says if there is one message I hope this book portrays, it’s this; none of us are perfect.

Let’s not pretend we are.

Let’s us not be afraid that we are not.

Let us not label others and pretend we are not the same.

Let us all know that to be human is to be flawed.

Now whilst Cecelia is not referring to how we  look, as I people watched round the pool all afternoon, I see ladies from many different European countries, of all ages, all different shapes and sizes, some mums, some grandparents, some in tiny bikinis, some in full swimsuits, some overly conscious, some not with a care…

But it did make me think, what is perfect?

Why is size 10 perfect? Or even size 8 or 6?

Why do we aspire to look like the images portrayed in magazines or on TV? That perfect size or perfect shape?

Looking around, it’s certainly not average, the opposite in fact.

What we need to learn ladies is to love ourselves for who and what we are. And the only aspiration we should have is to be better today than we was yesterday, better this week than last week.

To be fitter, faster, stronger.

Perfection is not paramount.

I’m happy to be flawed!

Just be you 🙂

Julie x


Do You Have Good Intentions?

Posted on by Ricky in mindset Leave a comment

How often do you get home from work and sit down and your good intentions of going to the gym go right out the window.

What if you have arranged to meet your friend at the gym – now that’s different, it’s not so easy phoning or texting your friend to say I can’t be bothered or making up a little white lie to save yourself from having to get your gym kit on and go back out to the gym.

So why not grab your friend and book a free trial here at Bootcamp and remember here are some of the best things about having a gym buddy

  1. Motivation, to get to the gym and also once at the gym
  2. Fun, once in the gym you have someone to workout with without being to serious
  3. Shared experience- it’s always nice when someone else is feeling the pain too
  4. Support- sometimes it’s not going so well in or out of the gym but your gym buddy is always there to tell you you’re doing a great job

How cool is hanging out with mates whilst getting fitter.

So, grab a friend and book yourself in for session at Bootcamp.  Drop me an email to julie@fitterbodybootcamp.com

Have a lovely day 🙂

Julie


I’ve Fallen Off The Band Wagon!

Posted on by Ricky in mindset Leave a comment

My 4-year old Niece & Goddaughter was my reality check last weekend.

3 simple words that broke my heart, why Auntie JuJu?

As I looked at her sad little face, all the excuses I’ve been using over the last couple of months came into my head, but nothing that she would understand.

Crab happening at home…
Partner having a hard time at work dealing with redundancies…
Tradesman doing a rubbish job…
Really busy at work…

Loads of reasons and excuses, but looking at her beautiful face, I remembered my WHY!

As an Aunt and God Mother, I want to be a good influence in her life, I want her to grew up knowing she is beautiful, loved and a strong little girl who can be anything she wants to be when she grows up. I want to encourage her to try new things, eat healthily, keep fit, have fun and love life….

I said – Sorry Hayley, I’ve just been Naughty…. And pulled her in for a big hug as a tear rolled down my cheek.

She quickly pulled back and said, don’t worry Auntie JuJu, if you stay good for the rest of the year, you will still be on Father Christmas’s good girl list.

That was enough for me.

Back on it!

Julie x


Kitchen Rules I Live By!

Posted on by Ricky in health, mindset Leave a comment

I was talking with a few of our Ladies this morning after the session and the conversation was around ‘losing it and keeping it off’ – weight that is.

I’ve been on the weight loss journey, 3 stone in 12 months and have now maintained this for 8 months, whilst still working to continue reducing my body fat %, so I thought I would share a few of my kitchen rules which helped me both lose weight and continue to help me maintain the new better me.

Get your mind-set right – forget the word ‘diet’ and focus on healthy eating. The kitchen is the heart of the home, but it’s also the place that can make or break you on the weight-loss front.

Make fruit and veg as accessible as a bag of crisps: Wash, cut up, and store in reusable containers in the fridge so they’re easy to grab. Make sure they’re right up front at eye level so they’re the first thing you see when you open the fridge door.

Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it’s tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week.

Have measuring jugs, spoons and a set of digital food scales on the counter: Measuring and weighing your food will keep portions in check, since overestimating serving sizes is a huge reason people don’t lose weight. Seeing those scales on your kitchen counter will be a visual reminder not to forget to use them.

Pre-make snack packs: You know what happens when you eat crisps, nuts or crackers out of the box/bag – you end up polishing off the entire packet! Take your favourite healthy snacks and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or in a box in your fridge.

Freeze fruit and veg: Buy larger bags of fruit and veg and wash, cut, and store them in bags in the freezer. You’ll not only save money when you buy in bulk, but you’ll also have them on hand to add to your smoothies, yoghurt, soups, and omelettes.

Freeze smoothie bags: If you’re in a rush in the morning, prep these fruit and veg smoothie bags and keep them in the freezer. Just empty the contents in the blender, add the extras labelled on the bag, and you’ll have a low-calorie, fibre and protein packed breakfast that’ll keep you full all morning long.

Ditch the unhealthy foods: Your family might be fans of an occasional can of pop, bowl of ice cream, or chocolate bar, but if those foods are within your reach, you’re bound to crave them. Throw out or give away the junk, because if it’s not in your kitchen, you can’t be tempted to eat it.

Plan your meals and order your shopping online so you not tempted by the 2 for 1 offers in every aisle. You’ll be amazed how much your shopping bill comes down by too!

Use smaller-sized plates: When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there’s only so much you can pile on, so you’ll end up consuming fewer calories.

Double or even triple the recipe: Whether you’re making soup, roasted vegetables, homemade veggie burgers, chilli, curry or something else for dinner, don’t just make enough for one meal. Package the leftovers in containers you can easily grab for the next few days’ meals. If your lunch or dinner is already prepared, you won’t have to resort to unhealthy takeaway.

Put food away before you sit down to eat: After you’ve cooked up an amazing healthy dinner, serve yourself an appropriate serving size and then wrap it up and put leftovers in the fridge. If you leave it out, you’re more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips.

Have a great day 🙂

Julie


Mind Over Matter!

Posted on by Ricky in mindset Leave a comment

When it comes to endurance, there’s no doubt that training is the key.

Putting in those hours, those miles and everything in-between, such as nutrition and recovery, are the puzzle pieces that fit together to help a marathon runner cross the finish line in one piece, or even better with a personal best.

Now whilst I’m not a marathon runner, I still play netball at a pretty high level at the grand age of 44, so it’s not just the likes of top-level athletes such as Paula Radcliffe who can benefit from having a mental edge.

Whether you have just started out at FitterBody Bootcamp, entered your first ‘muddy run’ or half marathon, or it’s just you and the treadmill, endurance exercise always presents those sessions that feel like a battle.

Master Your Mind

• Keep moving. Exercise actually improves inhibitory control, so the fitter you get, the stronger your mind gets too.

• Focus your attention on what you are doing rather than what you are feeling.

• Catch negative thoughts and replace them with positive ones.

I have personally always had an ‘I Can Do This’ attitude and I always focus on what I have done rather than on what I’ve not.

Make sure you start with something achievable though. Aiming too high to start with will bring you a sense of failure and will deter you from trying again, whilst success will motivate you to step it up.

Have a great day 🙂

Kind regards

Julie

julie@fitterbodybootcamp.com
www.fitterbodybootcamp.com


Fear?

Posted on by Ricky in mindset Leave a comment

I was talking to a couple of ladies after class this morning and the word fear was mentioned several times in the conversation.

We can’t let our fears hold us back from believing anything is possible and really giving our dreams a shot.  Other people might try to convince us we’re not good enough and we may not believe we are either but it’s a lie! We’re all worthy of living out our dreams and everyone deserves to be happy.

So many times through my life I have run away from things because I believed I wasn’t “good enough” or capable or I thought I’d let people down. I get better and better the older I get but I still have times when I feel afraid and want to run away…but I don’t, I keep believing in myself and keep going.

It’s almost impossible to achieve anything without self-belief and I would not have achieved the new #fitterfasterstronger me over the last 13 months without self-belief.

The fear of failure, the fear of not being “good enough” and the fear of not being accepted can be what stops us reaching our dreams.

We can’t let our fears stop us. We just have to decide to believe in ourselves and go for it!

No more standing on our own way!

Julie 🙂


How To Spot A Fad Diet That Will Never Last

Posted on by Ricky in Articles, carbs, fat loss, food, goals, health, mindset Leave a comment

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Fad diets. There are so many around that it is unbelievable. But the crazy thing is I am sure most if us have tried the majority of them or at least know someone who has.

Lots of fancy marketing ads, amazing testimonials, transformations and promises about how this is the best diet under the sun. Must be all good then, let’s go for it.

So we hop on the bandwagon, motivated and ready to begin.  We buy all the products, hoping for life-changing results, only to end up feeling hungry, tired, demotivated and cheated from not getting the results you were supposed to get.

So how do we spot these Fad diets before they can suck us in?

Here are our top tips:

  1. Certain foods are FORBIDDEN

As many of us know, there are certain foods that are clearly much healthier than others (lean meats, fruits and veggies for instance). Whilst there are other foods that are pretty calorie-packed with little nutritional value. But there’s no reason to completely ban any food from your plan. They can all have a place.

If we ended up completely banning certain foods, then adherence levels would be very poor and it would be very hard to stick to. You also find that most end up getting very frustrated at not having certain things, and so they end up completely falling off the wagon and binging like crazy. So we need to avoid this and keep our diets as flexible as we possibly can.

  1. Cheat Days

As mentioned before, we want to avoid the situation where we feel the need to ‘cheat’ or ‘binge’ on certain foods to force our way through a tough week of dieting.

Cheat meals are a bad idea! With ‘cheat meals’ people often binge and consume a gross excess of calories which eradicates their calorie deficit that they’ve achieved during the week. Instead, we need to be more flexible with your diet during the week and enjoy the food we eat on a day-to-day basis. Otherwise, you will end up going through cycles of diet then cheat, diet then cheat and your results will be either really slow or non-existent.

  1. There are lots of ‘Stages’

Any diet that has lots of stages that emphasises specific foods, or bans others is, without doubt, a fad.

Imagine it. During the ‘detox stage’ all you can have are ice cubes and lettuce.

Forget it!! Who the hell is going to want to do that and keep to it, even if it is for 10 days. Even if you did do it, just imagine how badly some may binge once they finish it because they have found it so hard.

There may be times where you may need to be a bit stricter with your diet, especially if you have a short-term goal. But in general it should be very consistent throughout.

  1. Apparently buying their supplements is essential

No supplement is essential for you to make long-lasting changes to your health and fitness. There are some that are really useful (e.g. protein powder, fish oil), but their purpose is to “supplement” an already healthy diet.

But no supplement in the world is going to make that much of a difference that it is ‘essential’. If there was, then the inventor would be the richest guy ever, because we are all looking for that magic fat loss pill right?

So don’t be duped into buying anything, do your research and make your own decision whether you think it will help or not.

  1. If it sounds too good to be true.

Honestly, if something sounds too good to be true, it probably is.

Any healthy eating approach that’s sustainable, practical and healthy can get results quickly, but won’t have you dropping extortionate amounts of weight in a short time frame. Doing so can be incredibly unhealthy, and you will sacrifice energy levels, concentration, productivity, etc.

  1. You must change the way you live for it to work

If there is a diet out there asking you to completely change the way you live, then this is certainly not a diet you will stick to.

Your diet and training need to work around your lifestyle, not the other way around.

  1. It Sounds Horrible

Do you enjoy the odd glass of wine or beer?

Can you not go without coffee?

Love your pasta?

If so, and your diet restricts alcohol, caffeine and pasta, are you really going to stick to it?

While you do need a degree of discipline when dieting, it should also be relatively enjoyable, and allow you to eat foods you like, otherwise, there’s no way you’ll stick to it.


My Experiences of A Commercial Gym

Posted on by Ricky in Articles, fat loss, goals, health, mindset, technique, weights Leave a comment

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Now I have been a member of a commercial gym for a while now, and you may wonder why if I work at a fitness facility. Well, the reason why I became a member of this commercial gym was because I knew that in regards to the equipment I wanted to use in my workouts, where I worked couldn’t quite match up. Therefore I signed up to gym with a view to start being more inventive, intense and interested in my workouts.

And you know what, it has worked.

I have much greater freedom with my workouts in what exercises I can do and how differently I can target certain muscle groups compared to before when all I had at my disposal were barbells, dumbbells and kettlebells. Essentially, the gym has been what I wanted and needed it for, but I have also picked up on other things in the meantime of which drives me ABSOLUTELY CRAZY!!!

Let’s see if these are the same ones that annoy you.

  1. Just a Tick box or social meeting.

When I go to the gym I have one purpose. I am there to work as hard as I can for one hour on specific body parts I am looking to workout on that day. This means I go in there with a plan, I execute the plan (i.e. hit every set and rep with purpose, time my rest periods, avoid distractions), then I leave. Simple.

Now this might seem a bit like I am a bit of an arsehole, especially if someone wants to chat to me in the gym. You might be right, and I may be a bit too far one way. But I would rather this and get a REAL workout in than going in there exercising half the time (with minimal effort or attention to your workout) and chatting or checking my facebook half the time. WHAT IS THE POINT!!!

How can I complain about not seeing results if I am half-arseing the gym every time I step in. So every time you step on the gym floor, make sure you give it your full effort and attention and leave with nothing left at the end. Do this, and I am sure you will start seeing some positive results.

  1. Slamming of Weights

Now,  when I mean slamming weights on the floor, I don’t mean dropping a really heavy deadlift on your final rep. I mean things like letting go of the handles on the cable machine and letting them clatter together, or maybe dropping dumbbells on the floor after a set of shoulder press. This stuff really does get to me when I hear or see it. Thankfully it is not too often, but when it happens….AAAHHHHHH!!!!

Again, WHAT IS THE POINT!!!

Does slamming them down make you stronger on the next set?

Is there some secret performance enhancement that comes with slamming weights on the floor?

If so, then please tell me about it.

If not, then please give it a break.

  1. Sterile Atmosphere

Luckily, I am pretty good at motivating myself to work as hard as I can when I work out. But I know so many people who find it really hard to push themselves without motivation from someone else.

Now this is what is severely lacking a commercial gym. There are plenty of fake hellos and goodbyes, but there is a lack of any real support.  For those who sign up to a gym, I can imagine are often beginners and are unsure of what to do, how things work and where to start. So surely this is the one time where those who enter a gym need the most help?

But I guess this may be what you sign up for with a gym, lots of cool equipment but no support or real help with how to start, where to begin your workouts or how to achieve your goals. Plus, there is rarely much help in regards to exercise technique, exercise intensity or how to even progress or regress if need be with any particular exercise.

So, for some (more intermediate/advanced trainers), the gym is great and offers an opportunity and avenue to start tackling health and fitness goals. But, anyone (especially beginners) starting out on a fat loss journey, then it seems the gym would be the worst place to start. A better place would be to start by hiring a coach who can give you the information, tools and platform to properly begin to make a change and progress with your health and fitness


The Time is NOW

Posted on by Ricky in Articles, fat loss, food, goals, health, mindset Leave a comment

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For a lot of people, when it comes to setting and achieving a goal, there’s often never a right time (how convenient). There’s always a little reason to postpone.

“I’ll start fresh next Monday”

“Too much going on”

Sod that!! If you REALLY want to achieve your goal……the time to start is NOW.

Now, not tomorrow, not on Monday so you can start fresh, not next month when you are less busy. If you take that essential first step and start to buy better food now, start planning your eating now, or book that gym induction now – you’ve taken a huge step towards success.

How many people do you know who succeed at something they never actually start doing? Exactly.

Let’s make things a little easier…

We can break goal achieving into stages:

 

STAGE 1 – WHERE DO I START?

This is by far the hardest part.

Many people have a very clear idea of what they want to achieve. However, they often struggle to know what steps they need to make to get there. This is where a coach or just someone to offer some advice, accountability and support is invaluable.

Having someone there is so beneficial, as they will help you know exactly what your goals are, help you with a time-scale, plan according to your lifestyle, and help break down your overall goal into smaller achievable goals if the bigger picture seems overwhelming.

 

STAGE 2 – RECORD YOUR PLAN OF ACTION

Once you have your goal in place alongside your time-scale, make a simple weekly plan of the steps you are going to make to move closer to your goal, and record this in a database (diary, white board on the wall, smart phone calendar). This is breaking your overall goal down into weekly do-able tasks.

What steps will help me get towards my goal?

For training goals you could start doing 45 minute gym sessions for 4x per week or getting to some gym classes (cuts out the planning of your workouts). Or you could plan to just get more activity into your daily life by hitting a target number of steps daily or even taking your kids swimming twice per week. Add these to your weekly calendar in a slot where you know it will fit into your timetable. If there is no foreseeable time – then re-plan to make one! If you feel this will be tough to stick to, then recruit yourself a friend to help you and do it with you. This will increase that accountability and help ensure that you don’t let yourself or friend down, but most importantly will make sure you hit your targets.

When it comes to your nutrition, the best way to start is by prepping or planning out as much of your weekly food as you can/need on a Sunday evening or making sure you hit a daily protein goal by ensuring a portion of protein in every meal. This will give you no excuses and help prevent you from winging it and falling off the wagon early doors

The important thing to remember is that these are things for the long term, not just a week or so. So it is simply a case of making these tasks that you have to think about into habits that are just an automatic part of your weekly routine. This is done by simply repeating them on a regular basis. After a short while of consistency, these will soon become natural behaviour. At first these small steps may seem inconvenient and you may struggle to see the benefits straight away. But after you have built 5-6 good, consistent habits, you find yourself with a healthy lifestyle, and that’s what will take you places.

Above all remember that the consistency is the key factor to achieving most goals

 

STAGE 3 – GET YOURSELF MOTIVATED IN YOUR SURROUNDINGS

In the gym this can be a simple as having a music playlist that really gets you going, training with a partner, or partaking in a class with a great instructor and buzzing atmosphere.

When it comes to food, it is important to take it steady and still keep a hold of the good foods you enjoy. So make sure to keep some fruits in the fridge, some nuts in the cupboards and as snacks in your bag. If you start to force yourself to eat foods that although you know are nutritionally beneficial but detest eating then you are going to eventually resent your diet and massively fall of the wagon. For example, you may hate cold broccoli out of tupperware but find that roasted peppers, salads or carrot crudités are much more manageable.

Most importantly, stock your home well. It’s almost impossible to eat for a health, fitness or body composition goal if your fridge has nothing but beer, condiments, some month old packets of bacon and a freezer full of those ‘emergency pizzas’. Buy good food including a good amount of meat and freeze some of it, then consider reducing your stockpile of junk as much as you can.

 

STAGE 4 – HOW TO KEEP YOURSELF MOTIVATED WHEN THE GOING GETS TOUGH

This is where having some accountability is priceless – whether that be a coach, family members or friends. A lot of you probably know that it is much easier to lose focus and see healthy habits drop when there is no-one to hold you accountable.

How many people do you see slogging it out on the treadmill for a cardio session because someone told them this was the best way to lose fat, but with the clear expression that they are hating every second of it? Plenty I am sure. Whatever your fitness goal is, make sure you are doing something you actually like doing.

Hate the treadmill? Run outdoors, try a rower, or some interval training instead.

Above all remember that the consistency is the key factor to achieving most goals. If you fall off the wagon, brush it aside and get back on- you’ll get there eventually and once you do you might just realise how enjoyable the process was.