Jamie P Fitness

3 lessons and mindsets that carried me through the busiest summer yet:

🙌🏼Something is better than nothing. If needed… Change the routine , change the reps, change the exercises, change the time frame… something is better than nothing.
🥑Don’t skip the healthy fats. Is your energy constantly low? Hungry after only eating an hour ago? Body aching? Add some avocado, mixed nuts or 2% yogurt to your day, it will help prolong your energy and support a busy mind and body.
💛Sometimes you just need to put yourself at the top of your list. There will always be something else that needs to get done but how can you show up for your work, family, responsibilities if you can’t show up for yourself? I encourage you at least 2 x week to say no to someone/something else to say yes to you.

A reminder to:
💛Have patience for others the way you want others to have patience with you
💛Smile at others the way you want others to smile at you
💛Post about others the way you want others to post about you
💛Comment about others the way you want others to comment about you
💛Support your friends, community and even strangers the way you want others to support you
💛Forgive the mistakes of others the way you want to be forgiven
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This is not a political position, this is not a statement of who’s right and who’s wrong, this a reminder to look at your mindset, your perspective, and your actions.
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Everyone is doing the best they can, and I am sure if given a second change we would ALL have done at least ONE thing different over this past year… but we can’t change the past we just have to focus on moving forward.
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What mindset and actions will you move forward with today?

Why most yo-yo dieters can’t lose weight 💥⬇️💥⬇️
The loss and gain cycle is exhausting and annoying, why can’t you lose as much as you did the first time⁉️
➡️Loss of muscle is one of the main reasons why... When you did a dramatic diet the first time you most likely lost half muscle and half fat, but when you gained the weight back it was primarily fat. 
❗️Since muscles are more metabolically active and burn 70x !!! as many calories as fat cells, losing muscles slows down your metabolism....
💥SO even when you eat the same number of calories each time you diet, with the increase of muscle loss each time and the slowly decreasing metabolism, this all makes it easier to GAIN weight and harder to LOSE
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To start up your metabolism you don’t need to be completing insane olympic or body builder type  lifts..
➡️➡️Start by strength training 3x a week, with weight ranges that you feel comfortable with and can complete exercises for 10-12 reps  for 3 rounds.
❓Need more direction? DM me!  

Craving a big pasta dish this weekend ?!
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This brand of pasta is actually made from konjac root, and with only 6 grams of carbs for the whole package, it is a really great option to replace noodles OR add to your pasta dish for a bigger serving without the extra calories.
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Health benefits of konjac root:
💥Super fibre vegetable, which keeps you full for a longer period of time
💥Helps controls blood sugar and cholesterol levels
💥Feeds and supports healthy bacteria in your intestines
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My tips for making this dish tasty:
- Give the noodles a extra good rinse before cooking
- Mix in regular pasta with these noodles
- Sauce it up! These noodles don’t have a lot of flavour, make or buy a really good pasta sauce to complete the dish
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I found this product at Save on Foods in the natural food aisle

Covid has given you a chance to restart🙌🏼
💥To create a day, a work week , a life that actually makes you happy...
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With numerous restrictions and a couple lockdowns, our lives were slowed down, routines shifted, and time granted.
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How many of the routines, habits or events have you not missed? Did you ever have a sigh of relief that something you haven’t been enjoying for years you were no longer able to do?
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Did you add anything new to your days? Did you find any new passions? Any new routines that mentally or physically refreshed you?
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As we have reached the one year mark of our first lockdown and many many life changes, take a minute to reflect on WHICH CHANGES YOU ACTUALLY NEEDED …. And what habits, routines and people YOU WILL ALLOW back into your space as restrictions start to ease and you are left with a choice.

The type of Fat you should always stay away from ➡️➡️➡️➡️TRANS FAT
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This is a man made fat, using hydrogen and adding it to vegetable oil to create a very processed product.
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Trans fat is linked to blocking metabolism, increasing weight gain, increasing risk of diabetes, heart disease and cancer. 
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Trans fat is often found in processed commercially baked food or products. 
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What fats should you be looking for in food? 
✅Omega 3 + 6 fats

✅Monounsaturated Fats (olive oil, nuts, avocado, pumpkin seeds)

✅Coconut oil

Not sure if your favourite foods have the right type of fats? DM me and let’s figure it out together!

Need some dinner inspiration for tonight?
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Shredded chicken with taco seasoning + favourite taco toppings + lettuce wrapped
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What if you thought of food as energy and not calories❓🤔❓🤔
And instead of turning over a package of food and saying “how many calories does this have?” try saying “how much energy is this going to give my body?”
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Because the truth is every day your body needs energy to function… Even when you're sleeping your body still needs energy to maintain your resting function.
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Through all the different diets in our culture, calories has become a negative and feared word, resulting in people having a negative relationship with food.
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This negative focus on calories has left people feeling confused and scared, resulting in a range of yo-yo eating patterns and poor nutrition choices. 
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If your car’s fuel tank was empty, would you ever think to not put fuel into it?
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Let’s start to shift your mindset around food, let’s start to think of food as energy for your fuel tank for the day.  Putting more nutrients into your tank so that you can produce more energy for your day.
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Foods to focus on: 
* Whole grains + high fibre foods 

* Nuts/seeds

* Olive or coconut oil

* Lean proteins (eggs, chicken, beef, fish) 

* Beans/Legumes