The weigh in

On your weight loss journey, there are many ways to keep tabs on your progress.

If you’re going to be stepping on the scales to gauge your progress keep reading, I’ll tell you how to do it so you get it right!

Firstly, stop weighing yourself at every possible opportunity. After a workout at the gym, when at the pharmacy, at random times of the day, or any time you see a set of scales!

There are so many variables that go into the number you see on the scales.

Weight might be down if you’ve been sweating a lot. Weight might be up if you’ve eaten a lot. Weight might be up from water retention if you’ve had a meal high in sodium or carbohydrates.

So to cut out these variables weigh yourself at the same time of day. I would advise that be first thing in the morning after going to the toilet. In minimal clothing and before you have anything to eat or drink. This weigh-in should be the only one you record.

Then it’s on you to resist the urge to step on the scales at other times of the day! As these readings will be irrelevant.

Next, when it comes to the frequency of weigh-ins I’d recommend you go for daily. Making it part of your routine. The reason being is; I don’t want you to miss a new low!

And the most important thing to bear in mind is that you will see fluctuations daily. Up one day, down the next. Going forward you are looking for a trend, a new low each week! Not each day! This will mean that what you are doing is working!

I wish you all the best with your progress.

Surf the wave

When it comes to dieting reducing your calories through reducing portion sizes, or omitting a snack or meal (to create an energy deficit; the only way fat loss will occur!) is an easy way to achieve this.

Yet there will be something to consider during your dieting periods. Hunger!
Along with emotional eating and boredom, hunger is another test you will encounter on your health drive.

Not only is it one of the most powerful diet disruptors but it is also the most misunderstood.

The concept of stress eating and boredom eating are very straight forward. Stress levels are high, we eat something (usually fun food) and it temporarily makes us feel better. And boredom eating fills a void / gives us something to do during periods of downtime. Simple.

But hunger is a different animal. Our body brings about feelings of hunger (due to elevated levels of a hormone Ghrelin).

The common misconception is that as we go longer and longer without food our hunger levels increase.

So it makes sense to ‘flatten the curve’ by eating something. The hunger sensation is notable so we look to remedy this by eating something asap. This urgency sees us bypass mindfulness over what we choose to supress this pang! Making it hard to keep to our targets for our diet.

But, what actually happens (and this is prudent to recall during periods of hunger) is that our hunger levels come in waves.

You have condition these waves to peak and trough with your eating habits overs time. So you will feel hungry at the time you usually have a meal/snack.

So if you are cutting out a meal or snack to reduce your calories. Know that during the time where you would have had this meal/snack you will feel hungry. This is the peak/crest of the wave.

It’s your job to ride the wave, embrace the sensation, accept it and surf the hunger wave. The wave will die down/pass.

Dieting is much like surfing, you have to appreciate the waves if you want to be good at it.

If you would like to know how to reduce the intensity of these hunger wave check out my blog. How optimising ‘protein density’ can help you maintain muscle and stay full whilst dieting.

Dealing in absolutes

Dealing in absolutes isn’t a good idea. When we use terminology such as good or bad or ‘always’ and ‘never’ it creates a false dichotomy.


Which is an informal fallacy based on a premise. That erroneously limits what options are available. The source of the fallacy lies not in an invalid form of inference but in a false premise.


And limiting options is not a good thing. Especially when it comes to methods of improving your health.


You may have asked ‘is this good for me?’


And the answer will likely be – it comes down to the amount!


One doughnut will not make you unhealthy just the same as one salad will not make you healthy.


We as human beings always look to simplify things. But when it comes to sleep, stress, food and exercise it’s not applicable.


To simplify and state that all stress is bad would be ignorant. As a certain amount of stress is beneficial to us (the amount depends on the individual).


To say that sugar is bad and you should never have it would be extreme and irrelevant. As it offers benefits both physiologically and psychologically.


Claiming that only sleep under certain conditions is good, also erroneous.


When we strive for these extremes and perfections only to fall short it can quite often be damaging. That’s why I propose you don’t!


Instead of being inconsistently perfect with your diet, exercise, stress, and sleep. Aim for being consistently alright. That is when you’ll start to notice improvement.


To do this, rather than thinking in switches (‘on’ or ‘off’) think in dials (1-10). It adds flexibility and sustainability when gauging the health practices in your life.

Peanuts

I’m going to share with you a story from when I was working in a Health Club.


I was delivering a seminar and afterwards a couple came to speak to me. They told me they had tried every fad diet and product that I had slammed in my talk. And they still were struggling with fat loss. I could see it in their eyes, hear it in their voices, they were desperate, at the end of their tether. We spoke briefly and they booked in for a consultation the following week.

When we met they brought with them their food diaries which I had asked for. As I reviewed their diaries I had to refrain from laughing at the bickering between them. As I went through one persons food diary the other would throw in dispersions and judgements. ‘I don’t know why you eat that crap’, ‘I told you not to eat that!’


What was confusing to me was that on reviewing their diaries, their diets looked pretty good. They were far from the best I had ever seen but far from the worst. The judgements and condescension from their partner were definitely unwarranted. It wasn’t evident understand why they were in the predicament they were.


My train of thought went to recording inaccuracy, which is very common. People underestimate their true calorie intake by astonishing percentages. I’m talking about possibly 45 percent! Depending on factors like age, sex and body composition.


I asked them in a polite way if they had recorded everything. And how accurate they thought they had been. It looked like they were very thorough. because things like takeaways and alcohol had were on there (plus the amount). Which some people tend to omit out of fear of judgement. There were even some corrections to amounts in their recording.


At this point it was a case of delving a little deeper into where things were going array. As the calories they were consuming were at an amount where they should be losing weight. I went through in detail each of the foods on their diaries to confirm amounts. And then we made a breakthrough.


I identified on both their lists a bag of peanuts. I knew the energy content of a bag of peanuts and confirmed with them it was just a bag. To throw more confusion into the mix they told me that sometimes they didn’t finish the bag. Befuddled by their congruence with what they had told me I sat there perplexed. Until a thought popped into my head.


‘Trust but verify’.


Maybe it was my assumption that had caused my confusion?!I loaded up on my phone images of different bags of peanuts. To my amazement they pointed at the bag they had been ‘snacking’ on was a kilo bag! Yep 4,300 calories per bag!


The reason for which was because they had heard that nuts were a ‘healthy’ snack. So they worked on the premise that it would be healthy to have a lot.
I explained that whilst nuts are a good source of nutrients it was the amount that was the issue.

Unless you are a heavyweight boxer or artic explorer it was unlikely you would need that much energy. Especially with their sedentary lifestyle. From here it was a simple switch to a small bag of peanuts. The most straight forward resolution I’ve ever made to improving someone’s health.


This simple change to their diet saw her close to 5 stone, and him nearly the same. But more importantly it has hugely improved the quality of their lives. They are more active, they have more energy and yes they still enjoy the odd peanut 🙂

Immediate gratification

I know the process of exercise doesn’t feel good, in fact, it’s quite the opposite at the time. Being hot, sweaty, uncomfortable it’s quite an ordeal.

The same goes for food choices, it’s effort to cook a meal that will be better for you than a takeaway.

And getting to bed at a reasonable time rather than staying up for some more down time is tough.

Putting time aside to journal or meditate is also a challenge. Because at the back of your mind you know you’ve got a lot on your plate and you could be tackling some of that.

Doing these things gives us a short lived sense of achievement. From knowing that we’ve done something good for our health, but it’s negligible.

Everything else in our lives we get immediate gratification from. A take away meal or fast food gives us a big wave of dopamine. A cigarette gives us a nicotine hit, an alcoholic beverage gives us a buzz. Ordering something online arrives next day (sometimes the same day, thanks Mr Bezos)

It’s hard because we live in a world that caters for immediate gratification. Yet, these acute immediate gratifications are short lived. And some even come with remorse!

They’re very easy to fall into the habit of doing. When you’re busy with work and kids you might not be prepared to eat that well. Also, eating the stuff that’s not so great for you feels good when you’re stressed (thanks alot dopamine).

It’s easy not to go to the gym because ‘you haven’t got time’ or ‘you’re not feeling up for it’

It’s easy to watch another episode and stay up late because your day hasn’t included any time for you. It’s been all work, work, work.

With exercise, sleep, your diet, stress management there isn’t an clear or immediate feel-good association. Only the pat on the back you give yourself.

This immediate gratification is what you are fighting against in order to make a change.

Not giving into the things that feel good now but doing the things that will pay off later. Delayed gratification. The gratification that comes from achieving confidence from looking and feeling good. That feeling of being stronger, healthier, energised takes a bit of time.

But, imagine waking up every day feeling good, happy with what you see in the mirror. Thinking ‘you know what I’m going to change my social media profile pic to not just a headshot’.

‘I’m going to get those jeans from that store’.

This gratification will not be short lived! This will be with you for the foreseeable future, long-term happiness.

The blame game

The big mindset switch for me, the thing that has helped me the most, was from when I was studying psychology.


It was something that resonated with me and has been so important in my perspective of life. Thinking about it today it’s almost like a secret that I’m so glad came to hear about.


This secret, this Bastian of power is taking responsibility. No longer believing that other things were to blame. It was down to me. Thinking this was flipped the narrative and meant I took charge of my life.


I believe that no matter what happens to me I created it on some level. I am responsible for it. It it’s not there because of my physical actions it’s there because of my mental action. Thoughts of things which I’ve attracted.


And here is why you might want to adopt this belief system, because the alternative is scary! Let me explain. If you’re not in control of your life, you’re not responsible. If you blame others or circumstances, you’ve got a big problem! Because you have no power to change it. You are impotent.


But with the belief system I’m proposing to you. the belief that you are not a victim of circumstance. If you believe that whatever has happened is down to you generating it on some level. Then if you don’t like it you can change it!


Do you see where I’m going with this? My point being that I’m not trying to make you feel culpable. But I’m empower you, so if you don’t like how things are going you know you can change them.


In victim mode the following things or circumstances are responsible for your health:


Carbs

Thyroid/slow metabolism

Big bones

Lack of time

Body type


When you take control /responsibility what you’ll see is that your poor health and fitness is down to:


Lack of self control

Unaware of energy balance

Overestimating your calorie expenditure

Rewarding yourself with food

Poor food choices

Poor stress coping mechanisms


Now I know it’s easy to play the blame game. I’ve been there. The universe, him, her, this, that and everything else but myself, was to blame for why I wasn’t where I wanted to be.


But once you take responsibility for everything, good or bad. You can take credit for the wins. But you must also take responsibility when it doesn’t go your way. Knowing that you can change it!


You are 100% in control of your health and fitness!

What alchemy is this?!

You see your co worker, friend or family member at meal times and they seem to have a lot of food on their plate.

This isn’t the first time you’ve noticed. You ask yourself ‘how do they eat so much and stay slim?’


It feels like you’ve got hardly anything on your plate but you’re stuck in XL clothing. Nothing you’re doing is going to get you back into your suits. And now you’ve had to bite the bullet and buy the next size up.


All sorts of reasons come into your head to make sense of what is happening.


Maybe they have one of those fast metabolisms?!


‘Their meal seems to be low in carbs maybe that’s it?!’


You want to put an end to your curiosity but a thought stops you:


I couldn’t possible ask them how they are eating so much and stay so slim that would be rude.


So you there you are, left in wonderment.


Let me explain what is going on and put you out of your misery and confusion.


This is the majesty of energy balance at work.

That person has an equal amount of energy coming in as they do going out. Over the long term.


What you are seeing is a snap shot of that persons day, one food serving. You don’t get to see what they do for the rest of the day.


Unbeknown to you that big meal that you saw them eat could be the only meal they are consuming all day (calories in).


Unbeknown to you they could be a super active person through the day. They might also exercise in the morning a bit more in the evening (calories out).


In answer to your question; their energy intake matches their energy output over the long term. Calories in match calories out.


Your body is very comfortable in this position and won’t try and convince you to move from this point. Only when you start changing your weight will your body push back and convince you to stop.


The most important thing to take from this is; if you are trying to lose weight but it doesn’t seem to be happening. It’s because your calorie intake is matching your calorie output.


So what you need to do is tip the energy balance scales in your favour. To see you expending more calories than you are consuming. This is what is known as an energy deficit and is the mechanism that every weight loss diet works on. Every single one. It’s only the methods to get you to achieve this that differ from diet to diet.


When looking to lose weight you need a starting point! And you want to keep it as simple as possible. You need to know your energy requirements for weight loss (a daily or weekly target).

Then you need to record what your energy intake is. (Don’t say I’ll tot it up in my head, you are not rain man, plus you’ll be way out). Use something simple like a tracker (MyFitnessPal).


Sticking to this will see you achieve weight loss, but that’s only one half of having a healthy diet. The other is making sure that 80% of the energy/calories you are consuming are from nutrient dense foods.


Stick with this and it won’t be long before you might get someone plucking up the courage to ask you;


‘How do you eat so much and stay so slim?’


If you need more help with this get your copy of my Guide to Vitality.

Cholesterol – The Silent Killer

Cholesterol is often dubbed the silent killer because it doesn’t manifest itself through symptoms or a person’s physical appearance.

It only get’s talked about when you hear about a co worker who keeled over on the treadmill at the gym or on his driveway cleaning his car.

Which may get you to thinking ‘how do I avoid the same fate?’

Here’s the low down on cholesterol and what steps you can take to keep it at a good level.

Firstly it’s prudent that you know what it is. Cholesterol is a fatty substance known as a lipid and is vital for the normal functioning of the body. Cholesterol is carried in your blood by lipoproteins.

HDL (High density Lipoproteins) which some people refer to as “good cholesterol”, and higher levels are better.

LDL (Low Density Lipoproteins) which people refer to as “bad cholesterol”.

Having an excessively high level of lipids in your blood can have an effect on your health. High cholesterol itself doesn’t usually cause any symptoms, but it increases your risk of serious health conditions.

Causes of high cholesterol include: Eating high levels of saturated fats (think cheese and fatty meats), smoking, having diabetes or high blood pressure (hypertension).

So how do you go about being in a position where you don’t need to worry about needing a stent or shuffling off this mortal coil a bit previous. Well, being in a healthy range of body fat (not a specific weight) will put you in good stead.

Eating foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds. Increase soluble fibre. Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Soluble fibre is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.

Exercise, this should include resistance or strength training which has the most health benefits of all exercise modalities.

Cut down on your alcohol intake. Yes weekends of debauchery are amusing but what about the occasional alcohol free beer or mocktail?

It’s easier said than done to say stop smoking. However, have you ever considered vaping? Which is a step in the right direction. Then from there it could be patches a bit of hypnosis (if required) and before you know it you are off the cancer sticks and an ‘ex smoker’.

Fear of failure

Have you ever avoided something because you are scared of failing?
Of course you have. This fear of failure is something we pick up in adolescence or adulthood. It protects our ego.


Think about it, what do we tell our kid’s when they come to us and tell us that something doesn’t work? We tell them to try again and when they come back and say it still doesn’t work. We say ‘try again’. Is that what we do as adults?? Nope! If we try again, we make sure nobody knows about it we don’t want anyone to know that we failed, right?


How long do you give your average baby to learn how to walk, before you shut them off and stop them from trying anymore? 🙂 They get up and keep failing until they walk! That is the magic formula. That is why you are able to walk. You persevered until! Thousands of attempts and thousands of ‘failures’ to see you walking. You tried until!


Unfortunately over time people are deterred from taking action and persevering because of fear. Fear of failure!

What I would suggest to you is that you change your perception around failure. To discipline your thinking in a new way, new thought process. What I mean is I want you to think that;


‘there are no failures, there are only results/outcomes!


Ask yourself do I always get my goal? But do you always get an outcome? Maybe not the one you intended, but it is a result. So the truth is you never fail you always succeed in producing a result, now it may not be the one you intended but that’s ok.You can make a subtle change and produce a new result.


People that succeed are the ones that do not believe in failure. There is no failure only outcomes/results. This guides them to continually take the action that eventually produces the kind of results that most people only hope to produce.


The thing is you probably don’t feel good about failing, but you feel good about learning. So the way you are going to succeed from this moment forward is you are going to realise that there are no failures. Because you learn from every experience. You succeed by learning from every human experience.


You will learn far more from these failures than you do successes. And as long as you learn from the experience then you can change your approach to produce the result that you want!


Now what I’m going to put to you is, how about you remove all the time spent trying and failing? How about you expedite the result with a proven method that will see you transform your body and mind. Improving your energy and productivity. A method that will see you looking good and feeling great!


click here

Small commitments, big results

When addressing health and fitness the common misconception is that it you have to make some dramatic overhaul to your life.


That countless hours will have to spent at the gym on exercises you detest.


Your diet will have to be drastically adjusted and a large chunk of time will be spent with meal prepping.


Sleep, stress and recovery plans will impact your week placing even more time constraints on you.


When the reality is you only need to adjust what you are already doing. No more time required just optmising what you are already doing.


The time you spend exercising will not change only the exercises and how you organise that training. To ensure that you are building muscle and boosting testosterone levels.


The time you assign to your diet will not change only the choices you make with your meal selections. To ensure that you are energised and managing your weight.


Sleep and recovery can be improved so that your performance is better. Because improving your performance is not about how hard you can go at it. It’s about how well you can recover.


Knowing this is important because time is precious and what with juggling other demands. Working long hours. Caring for family. Trying to manage a business. And so on. The last thing you want to feel like is that you have to give more time to something.


With The Limitless Lifestyle Blueprint you have a Health Professional take care of everything for you. All the heavy lifting is done. No more guess work. No more time wasted doing redundant diets. Irrelevant exercise routines, or erroneous sleep and stress regimes. You have a plan to follow and support and accountability along the way.


The only extra time you need to set aside are for our weekly check ins. Where we go over what progress you’ve been making with performance and what, needs adjusting as your body changes and if your lifestyle changes.


Not more time, time better spent.