Personal Training Blog

HOW TO STOP SABOTAGING YOUR DIET – PART 2

HOW TO STOP SABOTAGING YOUR DIET – PART 2

 

In part 2 I have added a few more ways in which you sabotage your diet without realising it and what you can do about it –

 

You don’t keep track of your food portions – I don’t expect clients to stress over weighing everything but your portion size can play a big role in long term fat loss. It’s easy to over eat even if its healthy.

To combat this you should weigh or portion your meals, use a bowl instead of a plate, use cup measurements to portion rice and veg, use the palm size of your hand to measure protein etc.

When I was trying to lose fat I switched to a bowl for my main meals as it stopped me over eating. I found this very useful and successful in sticking to my calorie goal and use it to this day

 

Not reading the label – We are so often tricked into believing something is healthy for us because it is what the front label says. It could be labeled as low fat, low sugar, low carbs etc and we immediately think its ok but you have to look a little deeper.

Most things low sugar may contain artificial sweeteners, low fat generally has higher sugar etc. Be careful and read the ingredients, if things contain more than 5 ingredients and I can’t pronounce the names I don’t touch it. Look at the serving size then times it by how big your portion will be – after this I usually realise it’s not worth it. Food companies want you to buy their product so make it look as healthy as possible.

If your still not sure – stick to real food, make it yourself and don’t trust what companies say

 

Trying to do too much at once – When starting out on your fat loss journey so many people try to do everything at once – food prep, training, lifestyle changes etc. Unless you are one of the few who can make a lot of changes without much of a challenge – you will soon become overwhelmed and feel like you are failing and not good enough.

What I do with clients is set weekly goals; we sit down and chat about where they are at in their journey, work out how stressed they are, how much time they have for training and food prep etc. Then I work out what 1-2 big changes they need to make first before overloading them with a long list. You need to prioritise what you need to do first to get you started on your journey, then as you build better habits you can make more changes.

If you currently feel overwhelmed – sit down and work out what big changes need to happen first. If getting to the gym is to hard and you are not exercising – aim for 10000 steps a day. If you are bored of the gym – go find a personal trainer or local bootcamp. If you cant get your eating right – cut out sugar and lower your white starches down and eat more vegetable. Make 1-2 changes that make the biggest difference in helping you reach your goals.

 

Letting the scales be your guide – to be honest I don’t really weigh myself, as it always leads to misery. Constantly jumping on the scales every day can turn your fat loss goal into an emotional rollercoaster. You might feel great until you jump on the scales and your disappointed, which in turn ruins your day, it effects your food choices and you don’t even feel like training anymore.

Don’t weigh yourself too often – once a week maximum. I use girth measurements with clients over weight, and even then its not always accurate. Forget the scales, stick to eating plan, train your butt off, stay positive, be consistent and you will drop fat – trust me

 

Your too hard on yourself – No one is perfect and there is no perfect diet, perfect training program, or perfect plan for fat loss. Your journey is just that….it’s a journey, it will be filled with highs and lows, good choices and bad choices, great training sessions and poor training sessions, good days and bad days.

Don’t be so hard on yourself when you mess up…….IT HAPPENS. You just have to learn from it and move on. Don’t worry about being perfect; but instead focus on doing your best each day, be consistent and enjoy the journey.

Stress less and enjoy life, stay positive

HOW TO STOP SABOTAGING YOUR DIET – PART 1

HOW TO STOP SABOTAGING YOUR DIET – PART 1

 

So often I see clients who struggle with their nutrition, and are constantly sabotaging their fat loss efforts without realizing it. Below I have listed a few things to help you take control and stop getting in your own way in your journey to losing fat long term

 

Over eating on weekends – So often clients are eating well through the week but completely come undone at weekends. They go way off track and wonder why they aren’t getting anywhere. I am not saying you cant’ indulge a little but too often will slow down results.

For me I try to eat near perfect Monday to Friday so that I can plan out a few things I like on the weekends.

Always be mindful of your weekend eating and plan out your social activities so they don’t derail you.

 

Skipping meals – So often we think that by skipping a few meals we will eat less calories which will lead to greater fat loss. However skipping too many meals can lead to a drop in blood sugar levels which in turn makes you crave more sugar and carbs, and if you haven’t planned out your meals it will leave you reaching for whatever cakes are floating around the office at work.

You don’t have to starve yourself to lose weight. Plan out your meals ahead of time, don’t skip meals and don’t be scared of eating 3-5 times a day if you are following your eating plan properly.

We often think we need to suffer to lose weight, be it in training or by following a ridiculous diet that restricts everything. YOU DON”T fat loss should be about health and nutrients and making sure you are getting enough of what you need to function better, have more energy, sleep better, train better and think better

 

Reward yourself with food after exercising – This is a big one and I see it so often. You cannot out train a bad diet!!!! Just because you train doesn’t mean you can eat what you want. We somehow think we are exempt and this can be a big reason why you aren’t getting the results you want. Like always stick to the eating plan your coach has provided you with, try to get out of this way of thinking so you can finally move forward

 

You don’t give your eating plan enough time to work – So often a client starts a new eating plan and only sticks to it for 1-2 weeks before declaring it doesn’t work and start making their own changes based on what they think. I have learnt that you need to be patient and really commit to the plan to test how effective it is for you. As a coach if my client follows the plan they always see results, and I can make changes as and when they are needed as I know they have the foundations spot on. Be patient and trust that your coach knows what they are doing (providing they are following evidence based nutritional guidelines).

 

One slip and the whole day is ruined – In terms of self sabotage this is a big one. You eat some cake mid morning and immediately declare that you ruined the day so proceed in eating whatever you want and declare to start again tomorrow.

If you eat the cake, it’s done, you can’t take it back, but you can control the rest of the day and stay on track. We need to rid ourselves of the guilt associated with eating something not in the plan and look at the bigger picture. One piece of cake in a week will not ruin your fat loss results, but constantly losing a day because of one slip will definitely have an impact on your goals. Try to keep things in perspective, you are only human, you just have to pick yourself up and keep going

NEW GROUP CLASSES AND SEMI PRIVATE TRAINING

I am launching 3 new training memberships in February

Get involved

SEMI PRIVATE TRAINING

Train in groups of 3-4 people

Get your own coach and personal program

Train 2-3 times a week and finally build the consistency you need to get results long term

£299 a month (12 sessions)

£219 a month (8 sessions)

 

BOOTCAMP

Train 2-3 times a week in groups of up to 20 people at our indoor location Keble School N21

Training consists of interval training, battle rope, sled, boxing, sprints, and circuit training

£140 a month unlimited training (14 sessions)

£100 a month (9 sessions)

 

FITNESS BOXING

Train 2 x a week in these boxing only classes. They are great fun and will give you a great workout

£90 a month (8 sessions)

Injuries and rest

Since November 2012 i was carrying a shoulder injury, i trained around it and competed with it and eventually had to take complete rest as i couldn’t even do a 2kg DB bench press.

Having to take time off from training to rest and recover is hard, but i see now the benefit to doing so. Rest is so under rated and too many of us train ourselves into the ground. I did this last year and trained non stop for 11 months preparing for and competing in 3 competitions. My body gave up and i got injured. I rested and feel so much better for it. I took 4-5 months off, no training at all. I didn’t gain weight, i didn’t lose weight, i ate the same and hardly lost any size. All the things i was worried about happening if i took time out didnt happen. What did happen was, rest and recovery for my whole body, my shoulder is strong and it only took me 6 weeks of strength training to regain the strength i had 5 months earlier. I thought it would take longer, but the rest i had enabled my body to bounce back.

If you are struggling with injury – take a break from training, see a sports therapist to rehab your injury back to full strength and don’t worry about losing all you have gained. Health is more important and if you eat well 80% of the time you wont get fat and you wont lose all your muscle mass. Take it from me

Lisa Cunningham

My Competition preparation and Injury update

I have been training for the past 2 months in preparation for Galaxy Universe on 26th October 2013. The videos i have uploaded are my 2nd phase of training for strength. Due to my shoulder injury that put me out of action for 4-5 months i had to start again with my chin up strength as well as my overall body strength. I have spent a lot of time working on my remedial exercises to build up the strength of my rotator cuff muscles to prevent more injuries in the future. I have also been working on my grip strength so i can perform better chin ups.

I started off only being able to do 1 chin up, last year i was up to 7 so it was hard to have to start from the beginning. So far i can do 5 wide grip chin ups, and 1 chin up with 6kg around my waist after 6 weeks of training.

I also added in videos of my tricep ez bar skull crushers and standing barbell curls. My strength is increasing each week and am looking forward to what i can achieve over the next 9 weeks leading up to the comp.

I have had to go back to basics and start again by building up my weaker muscles so they can help me be stronger overall. Its tedious and sometimes boring but if you want to be strong its essential to get it right, or else you increase your risk of injury.

Lisa

Wide Grip chin ups

Wide grip chin ups – 1 RM

Tricep Ez Bar skull crushers to chin

Barbell Curls 27kg

 

 

 

STUDIO UPDATE

As many of you know I am in the process of securing another location for a NEW Personal Training Studio in Winchmore Hill. I plan on keeping my studio in Southgate and opening up a slightly larger studio with more equipment. I am so excited to be able to expand and reach more people and help them transform their bodies. My aim as always is to equip my clients with the knowledge to lose weight, tone up and maintain their results long term. I aim to inspire everyone i meet to be stronger, healthier and leaner and am always reading and learning to expand my knowledge of how to help people regain their lives and move forward in a positive way.

I will keep you posted on the new studio’s progress and i am aim to open the doors in July/August 2013

If you have any enquiries about Personal training please contact me on 07923471006

FAT LOSS RECIPES

BEEF AND VEG MUFFIN BURGERS

Ingredients

Olive oil spray

1 medium courgette (approx 230g) grated

150g mushrooms, finely chopped

1 aubergine grated or finely chopped

2 peppers finely chopped

1 container sundried tomatoes (not in oil)

2 whole eggs, 6 whites – total 240mls

500g lean beef/lamb mince

1 tbsp parsley and oregano

2 tbsp cinnamon

Salt and pepper to taste

Fresh basil – 1 handful

 

Directions

  1. Spray muffin trays with olive oil
  2. Cook off all courgettes, mushrooms, aubergine, peppers, tomatoes until soft – then drain
  3. Preheat oven to 180°C
  4. Whisk eggs in large bowl
  5. Rub the herbs and spices into the mince then add to the egg mixture along with the veg
  6. Stir all ingredients together until mixed through
  7. Spoon mixture into muffin trays and back for 25-30mins

 

MAKES 18 QUICHES

3 QUICHES = 1 SERVE

STRONG MAN TRAINING FOR FAT LOSS

Check out some of these videos of me strong man training on my lead up to Galaxy May Universe 2012.


this video is me 5 weeks out of Galaxy Universe May 2012. I lost 6kg in 9 weeks, 7.5cm off my hips and 5% body fat


This was my first week preparing for Galaxy Universe May 2012


week 1 of training for my 1st comp of the year


My first time doing strongman training in preparation for Galaxy Universe May 2012.

HOW TO LOSE WEIGHT THE RIGHT WAY

Are you really on track when it comes to losing weight and being healthy???

To often we strive to lose weight and stay fit, you join a gym and get some results but are never truly happy with what you achieve. You try every new diet there is and train everyday but for all your effort you seem to be going nowhere.

We are told to eat less and train more as a way of losing weight, but in actual fact this theory is flawed and in the long run you cant maintain eating less and will ultimately deprive your body of essential nutrients and enter into the realms of overtraining.

I know from experience that training smarter and eating more of the right foods is easier to maintain long term and will get you leaner much faster. You will also be happier, healthier and have more energy.

But what do i eat? how should i train?

Train 3-4 times a week on a structured weights program, limit your cardio training to intervals only like sprints

Eat every 2-3 hours – good quality protein, smart fats such as avocado, seeds, nuts, coconut oil and olive oil, and eat low Glycemic index carbs

Eliminate all processed food, breads, cereals, white potatoes, white rice, wheat and other grains, soy, juice, soft drinks, skim milk and any other low fat products

You have to eat yourself leaner, starving the body of food and then training like crazy is not a long term solution for good health and fat loss

Contact, personal trainer Lisa Cunningham for more information on how you can transform your body today.

 

BODY TRANSFORMATION

More fantastic results achieved in 6 months. Danny lost 23.4kg total, 13.5cm off his waist, 11.6cm off his hips and a total of 12% body fat all in 6 months. Danny has been overweight his whole life and has never had a physique this lean or been this healthy. Truly amazing effort i am so proud.

Danny day 1Danny Day 1

Danny after 6 monthsDanny after 6 months