Simon Lamey PT

We have an overweight problem. Not just an obesity problem.

1 billion are obese, but 1.5 billion are overweight globally. [Lancet and WHO]
Being overweight is a precursor to obesity.

That's why sitting at a desk for 40 years, 8 hours a day should no longer be acceptable.

My crowd (the 40s+ working in office jobs), simply don't move enough vs the amount of energy intake.

Why?

Because it's really hard to move when you're stuck on calls all day.

[The picture of me below is me trying to sit in an active seated position and work from a laptop to my left. A bit pretentious, but it's helping my back]

But how much energy do we need in a work day?
1. Men should aim for 2,500 calories a day, and women 2,000 [NHS]
2. BUT Europeans and North Americans eat 3,540 a day [United Nations]

Fun fact:
Over Christmas, 50%-90% of weight is gained then, but not lost after January.

And the good news for desk-sitters is that you can off-set a day of sitting with 30-40 minutes of moderate or vigorous exercise.

- Moderate exercise is about 60% of your max heart rate.
- Vigorous is about 80%+ of your max heart rate.

(To work out your max heart rate, check your smartwatch. Or subtract your age from 220).

If you can't manage that, here are some other options:

OPTION 1
Keep a lid on things over Xmas - eat less when on the non-party days, and move more. Lose it in Jan.

OPTION 2
Change your attitude to movement: standing desks, lots of breaks, walk up and down the stairs.

OPTION 3
Micro-dose it. For 10 hours of a day, burn an extra 20-40 calories. That's about 2 minutes of jumping rope out of every 60 minutes. Or a 10 minute walk at a pace.

How do you keep yourself moving during a working day? Is it even possible?

PS. I send a newsletter every 1-2 weeks for people who work in offices and have little time to exercise and have little mental bandwidth to digest reams of online health information. If you want a simple, practical tips in your inbox, check https://simonlamey.mailchimpsites.com/

This is true 👇

Hello friends,

Weight Loss & Fitness Project Progress Report - all money's going to charity

- 9-10 people in
- Fitness levels up
- Pounds dropped
- WhatsApp support group
- Website, Twitter in full flow
- Instagram & Linkedin trickling along

*Finally, I have 1-2 spaces open.

If you want to join in, and get your pre-kid health, and fitness back, and give back to charity at the same time - DM me.

PS. Below is a common question I get on WhatsApp - if of help!.

Nutrition qualification done with Dr Layne Norton & Clean Health! Bonza.

Reverse-dieting, diet exit strategies, weight loss done sensibly, muscle gain nutrition done correctly, photoshoot and contest prep... it covers the whole spectrum of nutrition needs.

Why this course? If you didn't know Layne Norton, do check him out. As far as I'm concerned, he's the figurehead of evidence-based nutrition, so I really wanted this for my PT journey.

The course helped me realise the overclaims of many nutrition dogmas that are out there, and to look at the science first ... without cherry-picking the data.

Without going to the science and looking dispassionately, the whole of this nutrition thing would be a total sh*t show. (Which it mostly is if you spend more than 5 minutes on YouTube or Instagram.)

Onwards and upwards.

*Looking for 1-2 people who follow me who want to get in shape with exercise and diet after XMas with some online & face-to-face coaching from moi.

(90% of proceeds to a charity of your choice)
Right now, I'm helping 4 people do one or more of the following...

*lose some winter weight and shape up with a 3 day a week workout lasting no more than 25-30 mins each

*control energy crashes through a personalised nutrition programme that works for their busy work day (at home, in the office, when travelling for work) and for weekends

*want to understand their current health status and want to know what to change specifically. We can run a few simple home-health tests from which to diagnose your current state of health and create a simple personalised program from there

* Any fees go to a charity of your choice
* 10% gets given back to you when you hit your goals
* I do it 100% free - yep, that's true

* Only 1 space - I can't do a good job with any more than that!
Sound of interest? Comment or DM me 🙂

True! One of the few downsides of tracking calories.

Fat loss = boring little habits.
I was yoyo-ing for years.
These tips helped me lose 14lbs.
I added one at a time, and took it slowly.

Hope these tips help you!

I got fed up with listening to social posts saying 'studies say'. Which ones? Do they really?

Nature's handbrakes...

For years I thought it was added sugar, that was the enemy for weight loss and general health.

I realised that life and nutrition is more nuanced than demonising only one ingredient.

However tempting it is to do so.