Sandy Online Coach

This will sound simple👀

But - having just shut the laptop and now sipping on my brew, I’m thinking..

I can’t bloody wait to get back in my coat this December!😅❄️

Plus a few other things.

Just like seeing London covered in Christmas lights (no surprise😂).

Hopefully meeting a few of my clients in person🥰

And going through another incredible OTE event😬

Hope you’re having a great weekend😊

It’s a hassle.. I hear👀

You forget👀

Of you’ll get back on it tomorrow👀

Is it hassle though? Or a temporary commitment you have to make:

To track your food.

So that you do keep yourself in deficit.

Without guessing or hoping that takeaway didn’t take you over😬

(I ‘eat healthy’ or ‘not much’ doesn’t count)

To log in your runs/gym training/steps

So that you know you’re ticking all the boxes. And know to push harder next time🔥

Or to check your progress taking regular metrics - average weekly bodyweight, or a waist measurement.

So that you know whether it’s all going to plan or you need to tighten the screw a little.

See the improvements and get fired up.

If your weight doesn’t move one week, but inches of your waist still dropped - you wouldn’t know if you don’t measure it🧐

🤷🏼‍♀️🤷🏼‍♀️

Don’t get frustrated then.

You have no data to rely on.

You haven’t done your bit properly.

You can’t really tell how is it going for you.

Which means, blaming your progress with ‘this is not working for me‘ is irrelevant.

Remember, your fat loss comes with temporary changes you need to make.

Tracking ruthlessly is temporary.

Saying no to takeaways is temporary.

Having to collect your steps despite rainy weather is temporary.

Why wouldn’t you temporary step up. For yourself - to finally be in a good spot with your body and yourself.

Start tracking your progress. Leave the guessing out.

Ditch ‘trying’🙌

Go all in.

It will all come together.

12-16 weeks from now you can be looking and feeling your best.

And THEN you can take it easier - your fat loss finishes and you can look into keeping your shape👌

Would you let your lack of ‘measuring’ take that away from you?🙌

May I get you out of bed?👀

The worst way to start the day is with complaints - having a typical grumpy Monday attitude, would you agree?

The best way to avoid this AND start the day off feeling good is to have some morning routine in place☕️
⠀
Something that gets you out of bed!

Gives you enough motivation to finally stop snoozing alarm.

If I don’t have that ‘something’ or decide to not follow it, my productivity, mood and energy is tragic - I also get so disorganised, moping around all day😬

Followed by feeling pi**ed off with myself🤣
⠀
For me, that ‘something’ is super simple - first hour of the day is spent on coffee & reading📖

Coffee gets me physically out of bed - someone has to make it😁

And reading gets me mentally stimulated.

That’s it💁🏼‍♀️

Minimum phone distraction too.

Imagine you check your phone first thing in the morning and the most negative email/message comes through.

The day is ruined 🤷🏼‍♀️

Whereas if you’d read the same email once you’re properly up and about, your reaction would be different👌

As little as one hour spent on you - first thing in the morning - can make you 10x return - you can deliver more, perform better and be in much better mood too.

Because you feel good and less stressed.

Everything becomes so automatic and easier to solve.

You’re also more likely to stop procrastinating and have a good plan of action in place daily.

And you will even realise you suddenly have time to look after yourself too👌

We all do it - constantly in a rush. As busy professionals, we often forget to look after ourselves first.⠀

We care about the team, staff, and projects more than us. Doing you is either ‘boring’, ‘not so important’, or a ‘waste of time’. Guilty of that? ⠀
⠀
Having a morning routine, or that little something making you get out of bed, is essential for having a productive day.

And not get snappy with anyone🤣🤣

What gets YOU out of bed?

It can be very simple, but enough to set you for the day!🤓

Monday is the Starbucks day !

It’s Monday morning office - that place is so good for being focused👩🏼‍💻

Feels like the baristas are now my coworkers who greet me saying my name😁

And guess what..

They can spell it correctly too😂

From Shandi, Sandri, Sandi

To SANDY 🥳🥳😁

Anyway, every Monday means I’m exposed to

Caramel Cloud Macchiato🤤
‘Whipped cream ma’am?’😬
Cafe Mocha

And so on.

All the good stuff easy to fall for.

Especially on a day like Monday - so much to do, must as well treat myself - surely I deserve it👀

That ‘treat myself’ wouldn’t come for ‘free’ though.

Cost a couple of hundred calories.

You’re going to coffee shop to get caffeinated, you’re not supposed to have a dessert in your cup☕️

That’s what those fancy coffees are. Having more sugar than a bloody Mars Bar🙊

So if you’re trying to get in shape, then spending 200+ calories on just coffee is not the best investment🤷🏼‍♀️

Go low ✂️

Black, dairy free, skinny🥛

If the bitter taste makes you hate life then add a sweetener.

Or if you cannot stand black Americano, go with coconut milk (much lower in calories) or skinny milk.

And rather save liquid calories for a good snack later on.

Or for a bigger portion of porridge, which keeps you full for so much longer.

It’s those little tweaks you make on a daily basis that keep you sane throughout your fat loss👌

Take the above graphic to give you an idea of a low calorie cup ☕️🤓

3 TIPS to turn the anxiety of being back in the office into your superpower!

One of my clients struggled to get excited by it this week🥴

The past 6-12 months have been different - working from home used to be a sort of special thing.

Whereas now you've built habits based around working in your PJ's🤷‍♀️

My client was nervous to get back to the office (an actual institution) for a few reasons:

🍰Week 1 of being back and seeing everyone means welcome, cakes, snacks, juices, etc

💻The workload is much higher compared to WFH - doubled by all the restrictions and ‘new rules’

🥗Lunch break will be non-existent or it will have to be multitasked.

🤸‍♀️Steps are going to be so hard to hit because of that

😥Stress levels go through the roof

😴Finding the motivation to workout after work will be minimal

Sounds quite a lot, right😳

This might be exactly something you are going through too!

This is what we did to remove every single overwhelm above👇

✔️Cakes around? Bring your own. Bake it at home, track it, share it and enjoy it!

And if you want to be ‘polite’, have a slice of someone else's cake but skip one of your usual snacks with a similar kcal value, meaning you are even⚖️

✔️Workload being mad? Remember NOT to multitask and get carried away by the initial panic mode from emails and other enquiries you have to get back to.

☝️Choose the 3 big tasks that need to get done first. Then move onto the rest.

Anyone asks you to do something else in the meantime, politely explain you can ONCE you complete your 3 tasks!🤓

✔️Lunches being non-existent?

It's not right. But if you genuinely cannot have a full hour break, then take at least 30 min.

Business doesn't go crashing because you're lunching away👀

✔️Steps being hard to hit throughout the day?

Get more than half of it done before work. Walk to work or wake up 30-45min earlier to get some fresh air before a busy day ahead.

✔️No motivation to train after work?

Get changed at work and head straight to the gym, or home and refuse to land on the sofa until you trained.

Taking the above on board, you'll feel so much better about yourself!😊

Plus, it feels good to be on top of your progress!🙌

How have you been finding being back ‘out’ and socialising?!😍🍸

Scary or exciting? 👀

I’ve been talking to my clients and some of them said they’re so not used to meeting people other than via Zoom🤣

At the same time though, they’ve been VERY excited, of course!

Getting dressed up and going out with their friends and family was very much needed!😊

One thing we discussed at the beginning of this week was how to NOT go ‘mad’ suddenly or get too excited when drinking and eating out😬

You know how it goes..

‘It’s just today, I can treat myself’

‘2 Martinis, 3, 5.. lost the count🤭’

‘I’ve been working hard on myself this lockdown, surely I deserve to catch up on fun stuff’

And so on🤷🏼‍♀️

Rather than going ‘all out’, it takes a little more thinking & planning to STILL have an amazing time out AND don’t get too ahead of yourself.

It’s very easy to get into the swing of ‘enjoying yourself’ and forgetting what you’re trying to achieve in the first place.

Or what you’ve been working on over the past few weeks or months.

If you’re on your journey, stick to it. Let this be your main focus.

Be disciplined and smart.

Smart enough to factor in those puddings, takeaways, nibbles and cocktails 🍹

You can absolutely have your night out, have your day off, or fun time AND stay on top of your goals🔥

But once you make it a 3-day thing or a 7-day ‘reward’, it’s harder to jump back on😬

If you want to have it all from time to time;

Be OK with being more strict on weekdays, so that you can have more flexibility over the weekend, for example.

And be OK to give up on some foods or snacks when you want to save up for a family takeaway.

It’s not sacrificing , it’s making changes to keep your progress up🙌

Why being so passive?💁🏼‍♀️

You either don’t eat well and do any exercise for a variety of reasons👇

You work long hours at the laptop and you’re exhausted by the end of the day.

So just the idea of moving or having a healthy meal bores you.

You rather be entertained passively - watching TV, scrolling on here, or doing online shopping🛍

Another big reason why you can’t be bothered with this all diet & training nonsense is that you see it as a hard work.

😫Gruelling process.

💡If you’re doing zero exercise/activity right now, then even 30 min a day can make a big difference to your energy output!

‘I’ve been active enough at work’

‘Why can’t I just chill when I’m finished😒’

I hear you, but I still think it’s SO important for your physical and mental health to be active and don’t just land on the sofa after work.

Especially now, pubs and restaurants got reopen. Now what..

Let’s catch up with Lucy, Laura, Karen, Charlotte and 10 other friends.

🍸🍸🍸

You soon realise that being ‘released’ after months of the lockdown whilst NOT having any activities in place - to keep you fit - is a bit of a problem😬

You’re more bloated than usual

Hangover doesn’t contribute any good to your mood, energy or hunger.l

Sleep got worse which carries over to your weekdays when you can’t afford to not be performing🧠

You’re eating fast food that drains your energy and adds to you ‘always feeling peckish’ 🍪

THAT multiplied by the fact you’ve no activity in place, means you are eating/drinking more than you output

So it’s very possible that a few weeks later your clothes start shrinking🤷🏼‍♀️

As much as you hate the idea of

Getting your steps in to keep your NEAT up

Swapping takeout for a fresh protein-rich meal (that keeps you fuller anyway)

Training 3-4x a week to feel good and gain extra body confidence

Trust me, you will feel better and look 🔥 (in your bikini) too.

But also, have so much more energy that sitting on the sofa scrolling is gonna be the last thing you’ll want to be doing 😎

If fast approaching summer is not enough reason for you to start looking after yourself more sooner than later, than what is? 👀

☀️☀️☀️

Easy one today, from one of my favourite martial artists, but an important one to be reminded of..

Bruce Lee once said:

𝑰𝒇 𝒚𝒐𝒖 𝒂𝒍𝒘𝒂𝒚𝒔 𝒑𝒖𝒕 𝒍𝒊𝒎𝒊𝒕𝒔 𝒐𝒏 𝒆𝒗𝒆𝒓𝒚𝒕𝒉𝒊𝒏𝒈 𝒚𝒐𝒖 𝒅𝒐,

𝒑𝒉𝒚𝒔𝒊𝒄𝒂𝒍 𝒐𝒓 𝒂𝒏𝒚𝒕𝒉𝒊𝒏𝒈 𝒆𝒍𝒔𝒆,

𝒊𝒕 𝒘𝒊𝒍𝒍 𝒔𝒑𝒓𝒆𝒂𝒅 𝒊𝒏𝒕𝒐 𝒚𝒐𝒖𝒓 𝒘𝒐𝒓𝒌 𝒂𝒏𝒅 𝒊𝒏𝒕𝒐 𝒚𝒐𝒖𝒓 𝒍𝒊𝒇𝒆.

SA continues 👱‍♀️

Into EVERYTHING you do.

As little as making your brew first time in a while.

You know how important it is to not f**k it up with the milk/tea ratio. And if yo are pro at this, then hat off to you! 😂

If I doubt myself there and then and go with:

'I am going to make this thing so milky that the sink gonna drink it instead😬 '

The chances are that I WILL ruin it😁

What else would I expect if I pour milk with such a limiting belief.

Same thing with you heading into a fresh week thinking:

'Here we go, another Monday of trying to start my diet!🙄'

The reality is, deep down you know you will be done with another diet comes to Friday. Because you put limits on the progress you can make.

So wrong. And such a waste of potential, too🙆‍♀️

And that goes into everything else then.

You are delaying your summer body.

You are still in the same position of wanting to change, but not having enough willpower.

You are feeling miserable because of this.

Work sucks. You suck. Neighbours next to you annoy you. Etc.

Everything is crap as the result of YOU not being where you wanna be🤷‍♀️

If you allow that to happen..

You will never live life to the full.

You will never get the body you want.

You will never be truly happy.

You will never have the thrill of accomplishing something..

So rather than seeing things as limits, see them as opportunities!

To be able to become the best and achieve the best👊

𝑰𝒏 𝒆𝒗𝒆𝒓𝒚 𝒔𝒊𝒏𝒈𝒍𝒆 𝒂𝒔𝒑𝒆𝒄𝒕 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒍𝒊𝒇𝒆

You must not be holding yourself back.

Even if you plateau. Is that it? Not at all.

That’s just a speed bump 🙃

So make sure you step on the gas and get over it.

You are in charge of everything you can or cannot achieve!

Have a powerful Sunday!😎

S.🤍

Probably the biggest struggle I see is people trying to eat ‘well’ - hit sufficient amount of protein throughout the day😬

To nail your nutrition properly and chase the physique you’re after, it’s not enough to be in a calorie deficit only.

Sorry if I just ruined it for you👀

If you decide to eat fast foods that ‘fit’ into your daily calorie budget, the chances are your body composition will not change much🤷🏼‍♀️

And you probably end up bloated most of the time anyway.

If there’s no wholesome food and only a tiny amount of protein, you can’t expect anything else.

Why is it so important to include protein in your diet then?

🌟It’s super satiating!

Eating a massive bowl of cereal for lunch or having a chicken based meal for the SAME calories is going to fill you up differently.

Bowl of cereal, high in carbs and sugar, will only make you full for a little while.

Soon you’ll be back in the fridge🙈

Whereas chicken full of protein will make you feel fuller for much longer.

🌟your energy doesn’t suddenly crash

Your energy levels are in perfect balance. Which wouldn’t happen if most of your diet contained high sugar, high carb foods.

🌟you’ll building the lean tissue, which in return means you become stronger and leaner faster!

Protein is like a chain of building blocks (amino acids) you need for building lean tissue, including muscles.

You wouldn’t build your house on marshmallow foundations, would you?😁

More lean tissue means losing fat more efficiently and feeling so much stronger too!👏

🌟 and on top of that, you recover better too!

There’s far more benefits to eating protein-rich foods, of course!

How much should you eat?

Anything from 0.8g per kg is recommended, but that depends on your weight, activity, or goal too!

Diet becomes miserable when you starving, hence opting for the right foods is the key thing!🙌

You know there’s no magic food that will do the work for you, or the one that will suddenly burn your fat 🤷🏼‍♀️

What CAN help you is to eat foods that don’t make you even more hungry than you are😁

Just like the foods shown in the graphic you should put on your shopping list!🤓

co 🙏

UK gyms opening on Monday👀

A little bittersweet this one🧐

Why? Because for the past few months you've been limiting yourself to what you can achieve at the gym.

When this is only ONE of the many parts that play a role in getting you from A to B.

What about the rest?

✔️Nutrition and the right supplementation (and I don’t mean Whey Protein only)

✔️Other activities to fast-track your progress (Steps, Cardio, Running routine; whatever suits your goals)

✔️Accountability! BIG one🙌
So you don’t stop adhering whenever you feel like it.

✔️ Invisible nonnegotiables - daily routine, nailing your sleep, managing your energy, cravings, TOTM (‘clearing cupboards’ time), habits, etc.

✔️Another set of eyes to push you further than you’d ever do yourself

I could go on 👀

And anyway, what are you about to do when you enter the gym this Monday?

10min on a treadmill
10min on a bike
3-4 sets of ‘something’

Then grab a protein bar from the vending machine and go home.

Blunt, but it’s true. I’ve seen it before.

And it goes like this pretty much every session. With no noticeable changes whatsoever.

I get it if your reason to go to the gym is to VENT only. 100% with you🙂

But if you have a specific goal in mind, you know you are not happy about your current shape and need to put some work in..

Then hovering around not knowing what to be doing, following a hit-and-miss training routine is going to get you only so far.

Meaning, you are wasting your time spent at the gym😓

Your money spent on the membership😓

But most importantly, your potential to get the desired physique, to feel incredible and full of energy, but also to perform on a daily basis like a pro!🌟

Limiting yourself to one thing is not wise. And even more, if that one thing is not even done properly. Or as well as it could be.

If you are reading this thinking you could do with some extra support and planning;

- before you sign up for that place you’ve been waiting for so long and postponing working on your goals just for that 🤭 -

.it’s not too late to get you super clear and ready, and turn the next 12 weeks around!👙

Unless you are OK with being in the same position comes to 21 June?

What’s this ‘you are enough’ about?🧐

Where’s the fire to get after the very best version of yourself?🧐

Why wouldn’t you want to be more confident than you are now?

Feel sexier than you do now?💥

Why not to choose to be better than you are now?🤷🏼‍♀️

To work on your body and fight all your insecurities.

But also to improve your work performance - how proud you’d be if you outperformed your current you?

And managed stress like an ester egg on a sunny day🐣👀

To build better relationships! The better you become, the better the relationships you create👌

Becoming better than you are just NOW comes with more than you think.

I can confidently say that all of my clients are beyond 'you are enough'.

They all started their body transformations for the same reasons:

Extra weight and being out of shape made them feel crap

Lack of confidence held them back from being themselves (inc. social events)

Hiding in dark loose clothes

Lack of routine was messing their life

Eating unhealthy left them feeling sluggish

Poor sleep got them moody

All this was a reflection of their physique.

Were they enough? 100%💁‍♀️

But they went beyond that and decided to sort their physique out to tackle all of the above 👠

One thing is to go with ‘I am enough’

Another is:
‘I am enough BUT I am not my best just yet’

I’m so passionate about showing you YOUR potential whilst getting you in incredible shape and boosting confidence.

I want to make sure that I push you beyond that cliche ‘enough’🙌

And show you how much BETTER you can do with everything.

So that you can look, feel, and perform better - but also give the very best version of yourself.

So if anyone tells you..

'You don’t need to lose weight'
'You don’t need to skip that cake'
'Your bum is looking good enough'
'You are just fine, trust me'

Send them to hell and show them your fire🔥

Let THEM be enough because you are going beyond that👊

When you put yourself first and start working on the best future YOU possible, you will never look back💪 🥰🥰

I’m reading the book where they state that 40-50% of things we do daily we do out of a habit👀

Pretty crazy to think🤷🏼‍♀️. 

I know there are so many books, quotes, and reminders out there telling you to work on your habits.. 

So you are probably sick of me doing the post about it, too😁

But it makes a total sense - think about it, even brushing your teeth every morning is the habit you created. 

The habit that makes you. Or at least makes your teeth pop 🦷👌 

You've done it thousands of times by now. 

Same as putting the kettle on in the morning to have your usual coffee.

You don't even think about these things anymore you just do it. How simple, right?!🤯

🧐Now imagine if you build a habit of adjusting your morning portion of cereal.

🧐The habit of NOT spooning the peanut butter straight out the jar.

🧐Winding down before you go to bed and limiting your screen time. 

🧐Going for steps daily.

🧐Drinking enough water to ditch unnecessary headaches and brain fogs you might have. 

Imagine if you build the habit of training 3 times a week - same time, same day.

I tell you what would happen💁🏼‍♀️..

You would stop having excuses, seeing all the possible things in your way, because all these things would suddenly become AUTOMATIC!🙌

Plus, all this would suddenly require from you absolutely the smallest effort in the world👏👏

Which ultimately means, doing all of the above AND MORE, would become less of a hassle and so much easier to stick to.

What I help my clients with is to change their lifestyle whilst working on their body👙.

Which undoubtedly means building habits that will support their goal.    

How are your daily actions, your habits, helping you to reach your goals right now?👀

Are you getting there or feeling like everything is going against you right now?😬

If the latter, then give this one more read, go through your current daily habits, and see which one is holding you back👌

Then replace it with a good habit👊