10/04/2024
It’s true 🧐
These parents take the approach of trying to lose weight as quickly as possible and end up putting in all back on again or even worse.
This happens over and over and over again.
And ultimately end up back in same position with less confidence.
Instead why not try the sustainable approach of losing 0.5/1lb per week and do that over a longer period of time.
Initially it may take you slightly longer BUT in the long run you will lose a hell of a lot more weight as you will have actually kept it off!
And if you need more tips on how to actually do that in give me a wee follow and I’ll show you how 😉
25/03/2024
Meal prep doesn't need to be time-consuming or complicated.
In fact, my meal prep is as simple, quick and easy as it comes.
Especially with two kids…
Here are a few quick tips to make meal prep a breeze:
👉 Plan ahead. Take some time on the weekend or at the beginning of the week to plan out your meals and make a shopping list. This will save you time during the week when you're trying to figure out what to make.
👉 Cook in bulk. Make extra servings of your favourite meals and store them in the fridge or freezer for easy reheating later in the week.
👉 Utilise leftovers. Incorporate them into new meals, like turning last night's roasted chicken into a salad or sandwich.
👉 Make use of your oven or Air Fryer. It allows you to cook large batches of food quickly and easily, with minimal effort on your part.
👉 Keep it simple. Don't feel like you need to make fancy, complicated meals every day. Simple, healthy options like grilled chicken and veggies or a big salad can be just as satisfying.
If you can do this?
You'll make meal prep quick and easy, leaving you more time to enjoy with the family and less time worrying about what to eat.
07/03/2024
struggling to lose weight?
Here are 9 reasons why👆...
The solution?
Decide what you’re willing to change, and work on that ONE thing.
The common mistake I see people making is changing everything all at once.
Which leads to overwhelm, frustration and inaction.
It’s better to be 70-80% for 100% of the time, than 100% for only 50% of the time.
So, what ONE thing will you change?
06/03/2024
Most parents don’t know this…
YOU 🫵 are the most important person in your life!
You need to stop worrying about everyone else for a change and focus on yourself.
Then and only then can you become the best version of yourself and in turn fill up everyone else’s cups.
Sometimes you need to be selfish in order to be selfless.
Share this to another parent that needs to hear this.
05/03/2024
Habit stacking (pairing two habits together) is a great way to fast track a new desired habit.
The habits above are merely examples, but you can see how it works.
After I [current habit], then I will [new desired habit].
Try it out this week. What gets repeated gets remembered.
And grab a copy of James Clear’s book Atomic Habits – highly recommended!
03/03/2024
Someone with a ‘growth mindset’ views intelligence, abilities, and talents as learnable and capable of improvement through effort.
On the other hand, someone with a ‘fixed mindset’ views those same traits as inherently stable and unchangeable over time.
Guess which one breeds success?
If you tell yourself: “I’ve always been this size” or “It doesn’t matter what I do, I never lose weight”...
You’re in a fixed mindset.
But if you see an opportunity to learn from mistakes, take personal responsibility for your current results and put in the work to make changes – you’re in a growth mindset.
Imagine where you’d be in just 6 weeks from now with a growth mindset…
27/02/2024
𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐥𝐮𝐠𝐠𝐢𝐬𝐡? 𝐀𝐥𝐰𝐚𝐲𝐬 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐥𝐨𝐰 𝐨𝐧 𝐞𝐧𝐞𝐫𝐠𝐲 🔋
There’s nothing worse than having low energy.
Every task you set out to do becomes a chore.
When energy is low, don’t know about you…
Exercise is not happening.
When energy is high, everything’s that bit easier to do.
Like getting that workout done.
Or cooking that healthy meal instead of grabbing the takeaway menu.
Here are a few things that have helped me maintain higher energy levels 👇
1 Sleep is important!, get at least 7 hours.
When I’ve had poor quality sleep, energy is always that bit lower.
2 Maintain water intake. Aim for around 3-4 litres a day.
This is one I notice straight away if I don’t do it.
So easy to go through the day and drink next to nothing.
Get yourself a 2.2 litres water bottle from amazon, game changer!
3 Lower carbs at lunch time.
In the past, I’d often have a big heavy meal for lunch.
With loads of carbs! Pasta, rice, bread, tatties etc.
This would often lead to me feeling like I could sleep in the afternoon 😴
Now, I aim to have a higher protein/fat meal with lower carbs.
For example, chicken curry with green veg.
Or salmon with green veg.
Basically having your normal lunch without the carbs 🤷♂️
That’s a few things that have helped me with my energy levels.
What have you found that’s worked for you in the past?
I’d love to hear in the comments below 👇
22/02/2024
Fast and easy.
Packed with protein.
Delicious and filling.
Enjoy 💪
19/02/2024
Why is protein so important, where can you get it from and what does it look like?
Swipe to found out 👉
14/02/2024
5 ways to Upgrade your food shop
1. Make sure you have a list
o A list will make your shop go faster – who wants to be in the supermarket even one minute longer
o You’ll be in control of your diet
o You’ll get what you need and not forget your basics
o Fail to prepare then prepare to fail!
2. Don’t go shopping on an empty stomach
o You’ll pick up everything that you want rather than what you need.
o Cost effective when you don’t go mental on needless food not part of your plan, we don’t want to be throwing cash in the bin.
3. Avoid junk food
o Usually has the unhealthy grab-and-go items.
o Easier said than done temptation is the devil!!lol.
o Buy things that will cure your sweet urge such as fruit (dried is good). Single purchases too instead of multi buys, if its there you’ll eat it.
o We need an environment that will spur us on to lose fat.
4. Watch the check-out queue
o Usually has the unhealthy grab and go items.
o Sign up to the scan as you go apps and hand held devices. These will encourage you to only get whats on the list and it a nice easy fast checkout, and you can bag as you go without the checkout assistant throwing your stuff at you 😊
5. Look at your own basket - Give it a quick summary 🤔
o Does it contain enough to cook at least 2 meals
o Have healthy snacks within
o Will keep you going to avoid unnecessary trips
o Order online this gives you more control on your shop and less temptation versus walking around. This gives you more flexibility allowing you to have this delivered or picked up
13/02/2024
𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐝𝐨 𝐰𝐡𝐞𝐧 𝐦𝐲 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐋𝐎𝗪 👇
Just like many of you guys, my motivation gets super low at times!
Motivation is a common problem I hear so many talk about.
When my motivation is low, there are a couple of things I do to make sure I stay on track.
1️⃣ 𝐈 𝐩𝐮𝐥𝐥 𝐛𝐚𝐜𝐤 & 𝐝𝐨 𝐥𝐞𝐬𝐬 👀
When motivation is low…if I set the bar too high, I end up doing nothing!
It’s like setting myself up with a schedule to do 5 workouts for the week.
If my motivation is super low, there’s a high chance I won’t do anything.
But instead, if I aim to do 1 or maybe 2 workouts for the week…that sounds a hell of a lot more manageable.
Pull back and aim to get the bare minimum done.
Doing that is 100x better than doing nothing! 👈
2️⃣ 𝐌𝐚𝐤𝐞 𝐢𝐭 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧
I know that if I workout in the morning, I’m much more likely to actually workout.
If I tell myself that I’ll do it at night…there’s a high chance that it will get put off until tomorrow 🤣
For me, working out in the morning makes sense as I’m way more likely to do it.
It makes it easier to take action.
Or it might be doing something like laying out my clothes the night before.
So I’ve no excuse when I get changed in the morning!
So if you’ve found your motivation low just now…
Start off small…pull back and do less to get things moving.
Make it easier to take action!
03/03/2024
27/02/2024
22/02/2024
19/02/2024
14/02/2024
13/02/2024