Keri White - Health and Wellness

STRONG MAMA CLASS
9.30AM FRIDAY ...... See you tomorrow 😊

Soooooo tasty 😋
450 kcals and 30g protein*

1% better every day is not about perfection. Its not about taking giant leaps of progress, it's about doing one more step, choosing one more action that serves you best on your journey towards your goal. 1% 🙌

Just a handful.....

Have you heard the saying a little can be a lot? A handful of something something can seem like nothing.... but it adds up!

Building up your awareness of what and how much you're eating can enable you to be more mindful.

All food proivdes us with energy no matter what quantity we consume BUT if you forget about the handfuls and nibbles you snack on throughout the day that could be the reason you're not seeing the progress you're looking for.

Tips/pointers:
**Try to plan and prep your meals ahead of time. This can really help you stay focused and remain accountable.

**Tracking calories over a period of time can help you assess your habits and behaviours and enable you to make adjustments pertaining to your goals.

**Try to eat regular meals during the day to help you manage your energy levels, hunger
and satiety. This will help you manage the temptation of those convenient snacks that may appear.

Class on at 10:15am tomorrow morning (Friday 05th August) 😘

"When you’re living inside of your comfort zone, the bulk of your actions are habitual: automatic, subconscious, and requiring limited focus.

But once you move out of your comfort zone, you no longer rely on those habitual responses. You’re forced to concentrate and focus on the new action in a way you never do in your comfort zone."

Catch Joanne Wellstead on BBC IPLAYER evening news 💪 Phoenix MMA Southampton

Real talk

If you want results you must stop chasing short-term gratification.... if your default settings is "I have to have it now" this may be sabotaging your best intentions and keeping you stuck.

Ask yourself if are you happy with your current situation??
If the answer is no....
What do you habits look like? Are they changing your circumstances for the better or are they serving your current situation. If its the latter then YOU need to change and if you dont want to change then you can't blame your situation or circumstance on anyone else and you can't complain about it because your not taking action forward.

Any kind of change can be uncomfortable and/or hard.... if you procrastinate and put it off, It becomes hard. You can either choose hard now or choose harder down the track. Don't let procrastination and self doubt stop you from taking action today. Don't make excuses for yourself. Small changes each day will get you closer to your goal.

Embrace the long game.... instead of instant gratification, chase consistency, find meaning in your goals and be patient.

***
"We overestimate what we can accomplish in a day, but underestimate what we can accomplish in a year." — Chris Guillebeau
***

Busy morning.....online coaching with MHR and a sweaty combat session plus weights completed 💪. Flown home for a shower and quick bite before heading back out to work.

9 mins to cook.
49g protein
473kcals

Looking forward to seeingy beautiful ladies and bambinos tomorrow morning 🧡💪

Theres still time to book on 🙌

Strong Mama's class 🧡

Kick-start your postnatal fitness journey with baby in a fun and safe environment. Boost your energy levels and mood, improve confidence, restore and build muscle strength affected during pregnancy and childbirth as well as improve your general wellbeing. Meet other mums, have a chat, workout and there’s no need for childcare as little ones are welcome!!!!

Book your space for Fridays 9.30am Dance Studio. ☺️

***Pre and postnatal qualified trainer

3 egg, prosciutto omelette
279 kcals
23g protein
🧡🧡🧡

Massive well done to my Strong Mama's today!!! 🧡💪 Its beautiful to see you making yourselves a priority 😘 Be proud of yourselves!

S T R O N G * M A M A * F I T N E S S * C L A S S

Fridays 09.30am 💪
Julie's Dance Studio, Sholing
For MAMA'S of all abilities and you're welcome to bring your babies too 😊🧡

Must be cleared for exercise following a GP postnatal check up.

Contact me if you have any questions ☺️
PT with 9 years experience
Pre and Post Natal qualified
I'm a mama too 😊

Clear plates all round with this Jamaican Chicken Curry 🙌

Another win with this dish 👌

https://recipes.sainsburys.co.uk/recipes/easy-chicken-and-chorizo-paella

Salmon moqueca ..... super yummy 😋

S T R O N G * M A M A * F I T N E S S * C L A S S

Fridays 09.30am 💪
Julie's Dance Studio, Sholing
For MAMA'S of all abilities and you're welcome to bring your babies too 😊🧡

Must be cleared for exercise following a GP postnatal check up.

Contact me if you have any questions ☺️
PT with 9 years experience
Pre and Post Natal qualified
I'm a mama too 😊

S T R O N G * M A M A * F I T N E S S * C L A S S

Friday 10th June 09.30am 💪
Julie's Dance Studio, Sholing
For MAMA'S of all abilities and you're welcome to bring your babies too 😊🧡

Must be cleared for exercise following a GP postnatal check up.

Contact me if you have any questions ☺️
PT with 9 years experience
Pre and Post Natal qualified
I'm a mama too 😊

S T R O N G * M A M A * F I T N E S S * C L A S S

Back after half term on Friday 10th June 09.30am 💪
For MAMA'S of all abilities and you're welcome to bring your babies too 😊🧡

Must be cleared for exercise following a GP postnatal check up.

Contact me if you have any questions ☺️

Last session before the half term break - See you Friday 26th May 9.30am 💪🧡

FRIDAYS 9.30AM - Please message me to reserve your space 🧡

Strong Mama // Fridays 09:30am // JD Studio 🧡

BRAND NEW CLASS
Strong Mama workout, Please book directly to secure your place.

Classes (Mum and baby fitness sessions) will now be delayed until after Easter. Thank you for your patience 🙏 ☺️

Classes delayed until hopefully🤞 next Friday 11th March due to sickness xx

BRAND NEW CLASS
Strong Mama workout, Please contact Keri directly to secure your place.

Keri White - Health and Wellness updated their website address.

Keri White - Health and Wellness updated their website address.

Is exercise the answer for weight loss?

Let’s answer this questions with logic and science 😁

The attached image is a breakdown of all the ways your body can burn calories throughout the day.

This is referred to as your ‘total daily energy expenditure’ or ‘TDEE’ for short.

The largest is at the bottom and is your basal metabolic rate (BMR).

Your BMR represents approx 60-75% of your if your TDEE and is essentially the energy required for your body to process and function. So things like your heart beating, lungs supporting you with breathing - the ‘behind the scenes’ stuff. That’s a HUGE amount of energy I’m sure you’ll agree.

Next is your non exercise activity thermogenesis (NEAT) and is a fancy word for any activity that is not exercise.

So things like walking, shopping, gardening, s*x and anything else!

NEAT can play a HUGE role in your TDEE and is typically responsible for anywhere between 10-50% of your TDEE.

Moving onto the thermic effect of food (TEF) and is the energy required to digest your food.

On average your TEF donates approx 10% of your TDEE, but note - this can be slightly higher if you increase your protein consumption (or lower if your protein consumption is low).

The reason for this is because protein has a higher TEF effect than both carbs and fats combined!

Last but not least...... exercise!

Exercise for the average person plays the smallest role in their TDEE and is normally between 5-10%. Exercise is anything that is purposeful exercise - the gym, sports etc

Now....... with the above taken into consideration should exercise be the area of focus when it comes to your TDEE?

Me and my team would strongly argue that it shouldn’t be!

Now don’t think for one second we are promoting you don’t exercise, that is not the case.

Exercise is fantastic for lots of things, in particular cardiovascular health and preservation of muscle (to mention just a few), but when it comes to weight loss it’s not essential or even required.

Our advice - consider your existing nutrition (calorie consumption in particular) and focus on increasing your NEAT.

For more information and any question just comment below 😁

www.60dayfatloss.com

What’s the difference between isolation, quarantine and distancing during COVID-19?

Just stop for a second and ask yourself if you deem food as good and bad?

Do you have emotional attachment to food?

Do you let one ‘bad’ meal or choice effect the rest of your day or even your week?

I will be talking more about this next week, but I wanted to share some clever marketing (both cereals are owned by the same company) and highlight the minor calorie, protein and sugar differences in each option.

There are no bad foods, there aren’t even bad meals, just bad diets. Something to think about 🤔

www.60dayfatloss.com

Hey everyone!

This Saturday we were supposed to take a team of 60 day members to climb mount Snowdon in Wales, but naturally due to covid-19 we have had to postpone this event.

That won’t stop us climbing the equivalent of Snowdon tho!

This Saturday we are taking on the challenge in the safety of our own homes with and we would LOVE as many people as possible to get involved as possible!

The following information includes what you need to take part in the first 60 Day Fat Loss Revolution ‘online event’ of the year!

1. The challenge is to be completed on Saturday 25th April 2020.
2. Each person aims to walk/climb the height of Mount Snowdon using your stairs or a step in your house or garden.
3. The total ascent is 1085m. If you have an average sized stair of 20cm with 13 steps in the flight you need to complete 418 ascents and desents. You will to do your own maths!
4. If you are unable to access a flight of stairs measure the height of the 'step' you are using in cm and divide it by 108,500cm to get the total number you require to complete it.
5. You can choose the timeframe for completing the challenge, either straight through in one go (running if you are really keen!) or broken down into chunks. Please ensure you complete it all during Saturday 25th April.
6. We suggest you use some tokens or cards to help count in blocks to keep track. Eg. A pack of cards to break down into 10/25/50 blocks as you prefer. Or a tally sheet perhaps.
6. Please video your journey!!! Please upload to your social media accounts and tag and . We want to share your journey on our page 🙂
7. When you get to your final ascent or last few steps please video it. If you are able to say 1 word or phrase as to how you are feeling that would be brilliant. Please share on your own social media and tag 60 day fat loss Revolution and the coaches (if you are not a member you obviously don’t have a coach, but that’s fine, just tag the 60day account ).
8. Lastly have fun and enjoy it! We can't wait to hear and see how you all get on.

So..... who’s getting involved and who’s excited to take on this challenge? 🙂

Ps - to ensure everyone is rested and ready to go for Saturday there will be no live exercise class tomorrow morning.

www.60dayfatloss.com

Hey everyone!

This Saturday we were supposed to take a team of 60 day members to climb mount Snowdon in Wales, but naturally due to covid-19 we have had to postpone this event.

That won’t stop us climbing the equivalent of Snowdon tho!

This Saturday we are taking on the challenge in the safety of our own homes with and we would LOVE as many people as possible to get involved as possible!

The following information includes what you need to take part in the first 60 Day Fat Loss Revolution ‘online event’ of the year!

1. The challenge is to be completed on Saturday 25th April 2020.
2. Each person aims to walk/climb the height of Mount Snowdon using your stairs or a step in your house or garden.
3. The total ascent is 1085m. If you have an average sized stair of 20cm with 13 steps in the flight you need to complete 418 ascents and desents. You will to do your own maths!
4. If you are unable to access a flight of stairs measure the height of the 'step' you are using in cm and divide it by 108,500cm to get the total number you require to complete it.
5. You can choose the timeframe for completing the challenge, either straight through in one go (running if you are really keen!) or broken down into chunks. Please ensure you complete it all during Saturday 25th April.
6. We suggest you use some tokens or cards to help count in blocks to keep track. Eg. A pack of cards to break down into 10/25/50 blocks as you prefer. Or a tally sheet perhaps.
6. Please video your journey!!! Please upload to your social media accounts and tag and . We want to share your journey on our page 🙂
7. When you get to your final ascent or last few steps please video it. If you are able to say 1 word or phrase as to how you are feeling that would be brilliant. Please share on your own social media and tag 60 day fat loss Revolution and the coaches (if you are not a member you obviously don’t have a coach, but that’s fine, just tag the 60day account ).
8. Lastly have fun and enjoy it! We can't wait to hear and see how you all get on.

So..... who’s getting involved and who’s excited to take on this challenge? 🙂

Ps - to ensure everyone is rested and ready to go for Saturday there will be no live exercise class tomorrow morning.

www.60dayfatloss.com

https://m.facebook.com/story.php?story_fbid=740169806806117&id=103673663789071

Who would like a special ‘live’ bank holiday Monday exercise video at 9.30am?

30 minutes long and options for all levels of fitness :)

No equipment needed!

Comment below 🙌

www.60dayfatloss.com

Coronavirus and your wellbeing

Coronavirus and your wellbeing

FREE LIVE WORKOUTS!

Kicking off tomorrow at 8am with coach Mitchell Hopkins

Whilst gyms are shut and so many people are having to self isolate we have decided to bring workouts to your front room!

All body weight exercises and options to make the movements easier/ harder and kid friendly to ensure it’s available for EVERYONE 💪

Who’s joining us tomorrow morning? 😁

www.60dayfatloss.com

A little story about our history and goals 🙂

Firstly..... There are literally thousands of diets out there!

When I started the 60 Day Fat Loss programme back in 2017 (can’t believe we are nearly 3 years old 😁) I wanted to offer something unique.

I was fed up of watching thousands of people wasting their money, time and effort exercising and/ or participating in poor plans that don’t practice in an ethical way.

So I took matters into my own hands and created a programme that could be completed by anyone, anywhere providing they had a mobile phone and internet access.

I also wanted to ensure that the following core principles were at the front of the programme:

1. Community support - via our amazing private members group and members.
2. Accountability - via your coach with daily check ins.
3. Nutritional education - via your coach and our webinars. All evidence based information so you can have confidence its correct.

On top of this I wanted EVERY member to receive a personalised approach. This would guarantee results and go on to produce some truly incredible member transformations.

I didn’t agree with other programmes like SW that tarnish everyone the same - each women has 15 syns no matter what their age, weight, height, activity levels etc. That’s not personal and ignores the important aspects of weight loss and I wanted to offer something better 🙂

Look at the picture in this post (below) - we manage to do something most other diets fail to achieve and that’s operate in all 3 areas of the picture. Lots of diets operate in 1 of the circles, some manage 2, but not many truly offer all 3 and I am proud to say that we do 🙂

The goal back in 2017 was to simply help people and educate them on the facts and important aspects of fat loss and overall health.

Now almost 3 years down the line this is still true!

You could argue it’s more important than ever to look after your health. Life is changing around us very quickly, but know this........ me and my team are still here to help.

For us, it’s business as usual, but in unusual circumstances.

If you’d like help in any way shape or form surrounding your health we are simply a message away 🙂

www.60dayfatloss.com

‘I’ve fallen off the wagon’

This is said by thousands of people up and down the country most weeks!

If you are one of these people...... listen up!

There is no ‘wagon’ and if there is I would argue there are 6!!!

Understand that health and well being is multifaceted (having many different aspects or features).

Health isn’t just about what your body looks like and how well blood pumps around it.

There are other aspects that need to be considered whilst you ‘diet’ and they can be broken down into the following:

💪 Physical health
🧠 Psychological health
👩‍🎓 Intellectual health
💰 Economic health
💓 Emotional health
👨‍👩‍👧‍👧 Social health

If you are dieting then the reality is you are focusing on your physical health more. Maybe much more than what you would have done in the past!

This may come at a cost to say your social and psychological health as you may choose to decline attending social events. Completely unnecessary when you understand how weight/ fat loss actually works, not to mention ‘health’.

So if you choose (remember, it is 100% your choice!) to over consume on calories (a night out for example) then this will be to benefit a specific element of your overall health. Social health for example.

So no ‘f**k it’ attitude required!

No need to over consume and ‘start again on Monday’.

No failure, just recognition that you focused on a different aspect of your health.

Now understand, if you do this a lot, your social health might be great, but your physical health may start to suffer (consistently over consuming calories leading fat gain). Just like your economic health might take a hit 😉

This happens every year over the Xmas period!

It’s important to be aware of all aspects of health and have a ‘balanced’ approach. This means that some weekends you will over consume calories and have a great time with friends and this is fine. Just like some weekends you should be very aware of what you consume and maybe adhere to a calorie deficit and focus on the quality of food you have whilst being active 🙂

Look at the bigger picture.

I hope this has helped...... don’t be afraid to comment and share 👍

www.60dayfatloss.com

30 day results for this wonderful lady....here's what she had to say:

" I don't know how this works when I eat so much am never hungry and have anything I want even alcohol (although we went out on Saturday and I drove which is unheard of!!) Really looking forward to the next 30 days, and cleansing the wardrobe!!!! Xx 😂😂 "

*30cm lost
*11lbs down