40PlusFit

If You Do What You Have Always Done…

You Will Get What You Have Always Got

This applies universally, but today im talking; fitness, fat loss and nutrition 🍗

The only way to truly make change,

Like lasting, amazing, transformational change,

is to do things differently,

to what has brought you here.

And NO his isn't doing a new trend or fad or gimmick from the internet.❌

It’s not an extremely intense approach to elicit huge fleeting results.❌

The opposite in fact.

You must dig into the reasons why you are overweight in the first place.

These are your defaults.

Your baseline.

Your habits, your lifestyle, your behaviours.

The reasons you are here, wanting to make a change.

Unless you audit these pillars of your life you are destined to return to them once your willpower fails on the latest trend.

All the diets and all the cardio and all the effort won’t allow you to keep your hard fought results…

if you are not changing the deep rooted reasons you have gained fat in the first place.

You have been down that path and its lead you back here.

Starting all over again.

But what if I told you it was easier than you might think to address these pillars?

To infiltrate your subconscious,

to redirect your personal narrative and adjust your daily choices,

to lean your health and fitness toward more positive outcomes?

When you get right down deep into the real reasons you do what you do,

you will gain full control over your outcomes.

You can break the mindset of “starting next Monday”

The mindset of “go hard or go home”

The mindset of “all or nothing”

It's the only REAL way to make lasting changes.

If you don't, you will be doing what you have always done,

and getting what you have always gotten.

One step forward, one step back.

STOP chasing the quickest way to lose weight or the fastest way to drop the belly

and begin to address what got you here in the first place.

If you need a hand to build new habits that will see you fit for the rest of your life

Drop me a message.

Buzzing today to introduce "Dadbod to Father Figure"

A practical guide to reclaiming your health and fitness without sacrificing time.

This ebook is like distilling my coaching programs into 21 pages of a free download.

Realistic advice on nutrition, exercise, and lifestyle tailored for busy dads who want to transform their bodies and increase their energy.

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Let's be honest with ourselves.

Have you ever reached Sunday without making any progress towards your health, fitness, or body goals?

Maybe you convince yourself that you'll start next week, even though deep down you know it's an empty promise.

It's time to put aside the random excuses and ask yourself: what is truly holding you back from making the changes that will impact your body, health, and lifestyle?

Do you need help identifying where the disconnect is between what you want and what you do?

If so, don't hesitate to reach out.

Let's make this week the one where you start living a more active, healthy lifestyle.

Send me a DM and we can chat about how to get you started.

Understanding nutrition context is crucial.

We often label certain foods as "good" or "bad," but this oversimplification can lead to confusion and frustration when trying to eat healthily.

Many people overindulge in "good" foods such as nuts, avocados, and whole wheat bread, without realising that they may contain just as many calories as their "bad" counterparts.

If you're struggling to see results despite eating clean, it's important to consider the energy value of your food and to dig deeper into your dietary habits.

Remember, the dose makes the poison.

To successfully transform your body, having a training and nutritional plan is essential.

However, it's important not to overlook the mindset needed for successful change, particularly when it comes to nutrition.

Here are a few things to keep in mind:

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Overly restrictive approaches serve no purpose and lead to frustration and guilt. Instead of cutting out all "bad" foods, audit your consumption and allow for flexibility. This positive approach will lead to lasting changes.

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2. One "bad" meal won't ruin your progress, just as one "good" meal won't make it. It's consistency over time that changes your body. Don't beat yourself up, get back in the driver's seat and take control again.

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3. Aiming for perfection is a recipe for disaster. It's better to be 80% consistent over 30 days than to be 100% perfect for 7 days and then fail. Consistency is key.

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4. Fearing certain foods or food groups is common, but excess calories are what make us gain weight. Regulate your input, and you will regulate your weight.

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5. Think long-term and focus on how your life will look once you've achieved your goals. Pushing too hard now can unravel your progress.

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6. Avoid using food as a reward, as it creates a cycle of treating ourselves every time we achieve something. This can hinder our progress in transforming our bodies.

I Would Never Have Thought A Walk With A Toddler Could Actually Be My Stress Reliever, But Here We Are

Do you find you have stress in your life?

Have you got a strategy in place to manage it?

Have you figured out if the stressor is actually within or outside your scope of control?

Stress can take a toll on our physical and mental health, especially when it's caused by factors outside of our control.

If you are anything like me you might tend to get stressed by things you actually have little or no control over and it takes a bit of time and perspective to identify those.

But focusing on what we can control, and working within the scope of things that we can influence, ultimately that make us feel better, think clearer…

And put us in a better position to deal with things outside of that sphere.

One of the areas within our direct control is our approach to our diet and exercise.

By optimising these variables, not only do we see better results in terms of fat loss, but we also bring focus and clarity to other areas of our life.

Optimising our diet and exercise routines doesn't have to mean strict restriction and over exertion.

Instead, a balanced approach that allows for flexibility and enjoyment can lead to sustainable progress and better overall health.

Shift your focus to the things that are within your control and start optimising your diet and exercise…

not as a means of tackling external stressors but putting you in a position to deal with them better.

Restriction Is Not Helping You Lose Fat

Banning, removing avoiding or even demonising foods is causing a backlash for most people

The big hitters are refined carbs, alcohol, sugar take aways and fizzy drinks.

Yes…removing these from your life can have a positive effect on your fitness pursuits.

…as long as you can keep them out.

Then it's not so much a healthy choice but a test of willpower.

Who needs that on top of trying to lose fat?

Many of us have experienced the cycle of restriction and then bingeing.

All goes well for a week or two and one beer becomes seven or ten and you spend the day after in bed with McDonalds and feelings of regret.

Which ultimately leads to frustration and disappointment on your fat loss journey

The good news is, there's a better way.

Practising restraint, instead of restriction, allows for flexibility in your food choices and eliminates the pressure to be perfect.

Restraint actively expects you to include a beer or a burger every so often.

This leads to a healthier relationship with food, reducing the risk of binge eating and promoting sustainable progress.

Sidestep the bullheaded discipline and lean toward a balanced approach to food and alcohol intake.

If you are ready to have a grown up chat about what is going into your body and how to adjust it toward a healthier fitter lifestyle drop me a DM.

“It Depends”

When it comes to health, nutrition, and fitness, a simple "yes" or "no" answer is rarely the whole story.

A true expert understands that every person's situation is unique and that there are many factors to consider.

The phrase "it depends" may seem dismissive at first, but it is actually a sign of a professional who has the experience and knowledge to understand the nuances of a question.

A straight answer to a question like "How fast can I lose weight?" or "Will carbs make me fat?" shows a lack of understanding of your individual circumstances and goals.

A professional who responds with "it depends" is showing that they are taking the time to consider all the factors that affect your health and wellbeing.

Trust somebody who is willing to admit that there are no easy answers and also who can explain themselves well.