Day 15 New Year – New You : No More To Do Lists!

January is a time for resolutions, making changes, organising and planning for the future.
Next time you think about your health and fitness, maybe consider making a Habit List rather than a to do list.

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Create a Habit List and write down the things that move you towards fat loss that you should do every day.

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Things like eat 6 times a day, eating 10 servings of Fruit & Vegetables, like getting at least 30 minutes of exercise or activity each day and so on. Make these behaviours & actions habits and you’ll find it easier to do them and best of all your fat loss will be consistent.

It will take about 21 days of consistent effort but once you’ve done each of these things 21 times they will have become a habit.

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Draw up a list with a checkbox for 21 days & stick it on your fridge where you can see it and tick off each habit successfully done each day.

Day 11 – New Year New You – Are you ready for week 2? SALT

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If you’re like many of my clients, even though January 1st fell on a Wednesday, they started their healthy resolutions on Monday the 6th!

As we all know, diets and fitness plans must ONLY start on a Monday!
In either case you will probably be heading out for supplies this weekend. The weather is due to get colder next week so any plans to live on salad leaves and fresh air will lead you to cheating and failure.

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So, think about hearty soups, great for hiding tons of healthy veg, if you don’t cook – buy them! In the UK we have many, delicious options healthy, hearty and tasty. When you look at labels be aware of the ingredients, check for salt content – cheaper soups often have too much.
I would prefer everyone to have the time and confidence to make soups from scratch, but I know, in reality, processed foods – even if they are additive free – will sometimes creep into your food basket. I have an post about salt at http://www.superseniorssolutionsuk.com if you want to get a different perspective than the one you read in the popular press. The standard advice is available at NHS Choices salt the facts.

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Use nutrition labels on food packaging to help you cut down on salt:
high is more than 1.5g salt per 100g (or 0.6g sodium)
low is 0.3g salt or less per 100g (or 0.1g sodium)

I believe that if you have a clean diet, avoid adding salt yourself, and very rarely eat processed foods – buying good quality, fresh made soups and sauces or dressings and marinades will not effect your overall health as long you have a good balance of fresh or fresh frozen veggies and fruits, lean free range proteins and avoid stodgy, starchy, nutrient sparse foods like grains you will stay on track!

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Foods that can be high in salt

In the following foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.
These foods include:
bread products such as crumpets, bagels and ciabatta
pasta sauces
crisps
pizza
ready meals
soup
sandwiches
sausages
tomato ketchup, mayonnaise and other sauces
breakfast cereals

How much salt for adults?

Adults should eat no more than 6g of salt a day – that’s around one full teaspoon. Children should eat less.

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So, use your Amazon gift certificate for a Soup, Casserole and Stew cook book. Perhaps, treat yourself to a Soup maker or Slow cooker. Head off to green grocers and stock up on soup and stew packs! Squash and other root veg are filling and nutritious. You won’t have to worry about calorie counting and you will be satisfied, warm and full.

Today I’m getting a slow cooker as they’re in the Sales. Can’t wait for tonight’s scrumptious recipe.

Tomorrow I’ll discuss another topic which is our basic food list for success, especially when you’re training hard!

Like this post? Follow my blog! Comments and questions?

Jax x

Day 10 – New Year New You – sticking To It!

Top Tips To Keep You On Track

I’ve posted these before but you can’t have too much of a good thing (unless it’s Helens Mince Pies!)
1. Avoid negative influences. Don’t subject yourself to people and social activities where you know it will be nothing but temptation.

2. Surround yourself with positive influences. Get involved more with positive friends and social situations.

3. Keep a training and nutrition journal. What you measure and what you are accountable for you will improve

4. Keep a very high compliance rate. Be consistent. Really stick to it. Write your workout in your appointments in your diary!

5. Use a small, conservative calorie deficit. Don’t do starvation diets – you’ll get too hungry and you won’t be able to keep up your compliance, plus you wont have as much energy to train hard and you have to train hard if you want to gain lean muscle as opposed to just losing weight. About 500 calories off your daily amount will do it. Ask me and I can calculates what calories should be for your lean mass.

6. Track your macronutrients. When working on a serious goal, do it by the numbers – don’t guess – know your numbers of proteins, carbs and fat.

7. Keep the protein up. When you’re cutting calories, it pays to eat more protein – about 40% of your calories or well over 1 gram per pound of bodyweight, closer to 1.5 grams per pound when the calories are low and gaining muscle is one of your goals.
I have clients on the ratio recommended by the Diabetes association 60:30:30
(P:C:F)

8. Try hardboiled eggs for a great protein snack that’s portable too. eat 4 or 5 times per day to get in the protein you need, keep hunger in check and keep your energy up. If you have some larger meals that’s fine, just take protein snacks in between so you can hit that important protein goal.

9. Make your food taste good. Try recipes like spicy turkey or chicken scramble wrap or a healthy chicken stir fry. You have to stick with your program just like you planned it but there is no reason the food on that program has to taste bad.

10. Include basic strength training in your program. Your workout doesn’t have to be anything fancy or complicated. I used cardio core yesterday, sweaty. Burny, moany, out of breath!! Hits the spot every time.

11. Do big muscle group exercises. It’s these basics that cause more release of muscle building hormones to build more calorie hungry muscle : Squats, swings & presses.

12. Do your own mini circuits. Include one of each of these movements to improve mobility, muscle balance and function : push, pull, core, single leg, double leg and maybe a total body cardio like burpee or get ups.

13. Do cardio, but not more than you have to. When your diet is strict and you have a calorie deficit, and you’re hitting the weight training hard, you don’t need a lot of cardio- high intensity training will give you all the benefits of cardio without the risk of overuse syndromes/ injuries. I often use a 20 – 30 minute walking pace cardio session to burn off a bit more fat and loosen up after a hard strength session. A walk in the fresh air at lunch would be ideal.

14. 90% of this is mental. You can’t ignore the mind. You must have a goal you want to achieve, have it written down clearly and specifically and be able to believe that you can achieve it. Stick to your plan and you’re results will improve your self confidence!

15. Support and positive environment are everything. Get into a good support group – a slimming group won’t do it – with only a 5% success rate beyond 18mths. I think spending your time with overweight people with bad eating habits is NOT the way forward. Find like minded people to hang out with.

Good Luck

Jax

Day 4 – New Year New You – Breakfasts

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Breakfast.
My clients either love it or hate it. Hopefully none of them think that skipping this or any other meal is a sensible plan if health and fat loss is the goal!

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The problem is that over the past 40 or 50 years we have all been programmed to believe that a cereal breakfast is THE Choice for health…. Sadly it’s NOT true.

If you’re eating your bowl of muesli or Kellogg’s cereal now – take a moment to read the contents and list of ingredients. Just look at the percentage of sugar in each 100g. Then look at total sugars- you’ll see that most of your calories will come from them.

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Why start your day with a bowl of sugar when you avoid chocolates, cakes and pancakes because of the sugar calories. Ok, I hear you say that cakes and pastries are high fat too – and that’s true, however, fat is no where are bad for you as sugar is.

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The ideal breakfast is high in protein, high in nutrients and keep you feeling full ’till lunch.
If you hate breakfast you can make a smoothie and add protein powder to kick start you day – get the consistency right and you can take it with you – you won’t even have to sit down.
If you love breakfast you can go to town – smoothie, eggs, veggies, coffee or tea and even some carbs if you train hard too!

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My favourite breakfast is scrambled eggs with chopped veggies, good quality bacon or sausage and a beet root smoothie. I feel full for hours, never crave sweet snacks, can avoid carbs without any problem.

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I’d like you to really think about your first meal of the day.
Consider –
The range of foods you choose
The nutrients you get from them
The number of calories
When do you feel hungry through the day?
What do you crave?

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If you are starving or just crave snacks between meals it might be your body is crying out for other nutrients, you shouldn’t be hanging on the fridge door every hour or so looking for something to eat – the chances are you’re not hungry – just malnourished.

If you are trying to drop some pounds the easiest way is to just increase your protein intake. And I’m not going to make you live on chicken and tinned tuna! I believe in real food, a variety of free range proteins starting with eggs and including all fish and shell fish, game like rabbit, wild boar and venison to grass fed beef, spring lamb and of course slow grown pork like our own.

Add more locally grown veg than you think you can eat and your done. You won’t miss your biscuits, cereal bars and sandwiches. Your belly fat vanish quicker than ever before (that’s all down to sugar and alcohol) and love handles and muffin tops will melt away too (they’re related to starchy carbs- biscuits, fast cook oatmeal and crisps & chips) .

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You will change your energy levels, digestion, concentration and even sleep patterns will improve.

Do this little test for me over the next week- write down every food you eat – not quantity or calories just the name of the food.
My physiology tutor told me that to have any chance of getting all the nutrients ( vitamins and minerals) we need at least 25 different foods a week.
So, for example yesterday I had-
Egg, pork, tomato, orange, apple, beet root, banana, lime, almond, spinach, chicken, sweet corn, sweet pepper, almond milk, mushroom.
So today I would only add different foods to the list for example-
Prawns, salmon, cauliflower, broccoli, pear, celery, avocado, almond butter, sesame, poppy seed

As you can see I have wide variety of foods daily and make sure I always get 25 different foods.

See how you get on – by the way three kinds of bread, and five types of cake don’t count!
Jax x
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Day 1 New Year New You

So if you’re like me you will make a resolution or two!
My health goal for this year is to continue making small changes to my diet each month, this month I will add a fresh smoothie to my breakfast routine.
Jax

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In November some of us tried the fruit fast detox plan for a week or two. I was surprised how energised I felt, how easy the smoothies were to make and carry. We tried lots of variations to the 2 basic recipes, we tried swapping fresh fruit and veggies for juices, swapped fruit items and even made soups with them! All delicious and much simpler than juicing – bonus – all the fibre is used rather than discarded, it helped us to feel full and it was easy to successfully mix in protein powder when needed.

I really liked the beet root recipe, sweet to taste and great for hiding the healthful veg I don’t particularly like to cook and eat.

Decide today what your small change will be for January. ….

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Maybe it will be to dust off the fitness equipment that’s been hidden away since last February, or just to stop bringing junk food home with your food shopping.

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A client of mine made a huge change to the health of her family my emptying the junk drawer – you know the one full of snack bars, sweets and treats!
She filled it with nuts, seeds and a skipping rope! She said it made her realise that a minute of skipping would take her mind off her sweet cravings and a small handful of nuts or seeds would improve her skin, digestion and dentist bills!

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What is your One Small Change?

Enjoy your day.

Happy New Year

Six Pack Abs on Full English – YES Please!

Big Breakfast Diet Plan

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This is a simple plan to follow if you love a good, full English! The odd protein shake and exercise hard at least 3 times a week. You will also be prepared to eat well within 90 minutes of waking up! If you train before breakfast you could double your fat loss!!

We now know that saturated fat won’t kill you but added sugars will – so this year my plans will lead you to freedom from sugar cravings, long term health, stable body fat and scale weight.

As day 1 of your plan is always a cheat day when you rest and relax, day 2 is a fast with as much exercise as you can fit in, you need to consider your exercise schedule to get your fat burning hormones working for you before you choose which day of the week to start on.

Days 3, 5 and 7 are always training days with days 4 & 6 are optional training days.

On days 3 – 7 you will focus on eating your daily calories, which I will calculate related to your current weight and body fat%, at breakfast time.

This plan will suit you if you don’t really care about cooking evening meals, are really busy through the day or travel a lot for work and never manage to organise packed lunches.

You will supplement BCAA and quality Krill oil regularly through the day to ensure you lose only body fat.

To qualify for this plan you must either be
A current member of my Smart Training system or
A member of my Facebook Fatloss Group

So, get in touch NOW to book an appointment to see where you are now and work out your daily nutrient targets.

Here’s to a Healthy and Happy New Year.

JaxAllenFitness.com

New Years Resolutions?

Decide, this year, to complete at least one of your New Years Resolutions…….

3 DAY January Sale Starts 1st Jan 2014

SAVE up to 25% on session packs

Watch out for more details….. Offer ends 3/1/14

Packs of class credits can be used for any scheduled Class, Semi-private or Personal Training session.

Message, text 07831 680086 or email me jaxallenfitness@gmail.com for this offer.

How To Get the Body Of Your Dreams

How To Get The Body Of Your Dreams

POWERFUL Steps To Take To Change Your Body And Mind Forever

These are the steps you must take to successfully lose weight and keep it off.

Typical weight loss plans include diet and exercise. But what really is a diet? It’s a way to monitor the calories we are putting into our bodies. Some need to for health reasons, and some do it just to look good. It is one way to ensure we are getting the right amount and servings of fruits, vegetables, and fibre. It is a way to incorporate leaner cuts of protein (meat) and more healthy fats! Sound familiar?

Exercise is another way to eliminate calories. Cardio training can use up huge numbers of calories. Strength training increases lean muscle mass, helping to keep our fat burning furnace firing at optimal levels- you know the old ‘build muscle to burn fat’ mantra.

This combination is great for helping us lose weight. But what happens when it stops working? What happens when we resort back to our old ways?

There are different reasons why diet and exercise stop working: the restriction of calories, all the healthy food can be more expensive, boredom, and depriving yourself of what you love. These can be the downfall to any good program that lacks one step: a plan.

The Key – developing a plan is the key to losing weight and keeping it off.
People go to dietitians, personal trainers, and group exercise classes because of one central component: they have a format or a plan. Each aerobics class or bootcamp is choreographed with a routine of exercises, which helps people stay on track.
A personal trainer designs an exercise program with increasing intensity to help you lose more weight. A dietitian develops a sound nutrition plan that includes when to eat, what to eat and the amount to eat.

Each one gives you a plan.
So how does a PLAN help?

Having a plan can help you lose weight and keep it off, and help in other areas of your life too. You can plan for retirement, a holiday, and to change behaviours hindering your weight loss.

Here are the components of a plan:

• Recognizing the need to change some aspect in your life

• Establishing short- and long-term SMART goals

• A proper support system

• Rewarding your successes AND acknowledging your failures too (more on this one later)

The biggest shift in the health industry at the moment is listening and assisting rather than simply prescribing.
A dietitian gives a plan and you are told what to eat. There is nothing wrong with this, and this approach can work for some. However, some people, when told to do something, become a little rebellious – resulting in lack of adherence. Does this sound familiar?
A personal trainer wants to see you maybe 3 times a week – because they want to make sure you do your complete program every workout. We all know what happens when we do a workout on our own….. we cheat a bit, cut a few exercises short and stick to our favourites!

So let me explain:

Recognise the need to change – everyone has something in their life they need or want to change. It could be weight loss, losing stubborn belly fat, living a healthy life, or financial freedom. Whatever the goal is, figure it out and write it down. You can even tell someone else about your goal and what you think you need to change. Now you know what you want to change so you….

Establish short- and long-term goals – This is the most important step in the process.
Think long range – three months – and develop goals around what you want to change.
Develop three to four goals you want to work on and write them down.
Break down those three or four goals into smaller, more manageable goals.
Baby steps are the way to go to accomplish your goals.

When developing goals, you want SMART goals.
Specific – the more specific the goals, the more likely you are to accomplish them. Just saying you want to lose weight is a vague statement, but saying “I want to lose five pounds over three months,” makes the goal more specific. Making specific goals provides a timeline to accomplishing the goal. This one step will vastly increase your chance of success. Goals should also be…
Measurable – you must track your goals. You must be able to see when you complete the goal. Goals should also be…

Attainable – never set a goal that is out of reach or unattainable. Each goal you set should be difficult, but achievable. This will prove you have the ability to accomplish what you set out to do. Research shows that when goals are difficult to obtain they lead to higher performance in reaching goals. Goals should also be….

Realistic – attainable and realistic go hand-in-hand. Saying you want to lose 7 stone in 3 months will set you up for failure. It isn’t realistic. Set goals that are realistic to your situation – goals you know you are able to accomplish. Leading to…

Time-based – make sure you set an end time to your goals. This creates a sense of urgency in completing them. This holds you accountable for your success and gives you direction for accomplishing your goals. It motivates you to revue your goals and work hard on them. SMART works for any Goal
You don’t need a Personal Trainer or Nutritionist so far….
A proper support system – now that you have your SMART goals in place, share them with someone else. They hold you as accountable as you hold yourself. This will motivate you to succeed since you do not want to let them down. I hate to say it – but this is why Weight Watchers is successful. By sharing experiences with others who can relate, they are held accountable by everyone in the program. Those of you who have been in my sessions recently will have heard me talk about the other factor that helps Slimming Clubs… and that’s that most of their members cheat after their weigh in day – and usually starve beforehand. Sound familiar?…..
Those of you that are enjoying the best results are those that text and email me regularly with results, questions and get the support they need to continue on their goals.

Now onto the most important factor…..
Your reward system – you must always reward your successes and recognize your failures.
Rewarding your successes gives the opportunity to acknowledge when a change has been acheived or a goal has been accomplished. It provides positive reinforcement, building more confidence!

Recognising a failure is just as important. When you don’t meet your goals you can then let them go. Letting go helps you understand there are challenges and bumps along the way, however, you can overcome them and move forward.
Dwelling on failures destroys momentum. So stop dwelling on the failure, and move in leaps and bounds forward in a positive way.

Changing behaviours does not come easy.
Behaviours are deeply ingrained in us, I believe it takes at least 3 weeks of effort to make a permanent change. Just admitting when a change is needed, you set yourself up for success.
Include short- and long-term weight-loss goals, a reward system for the little and the big successes, and a great support system will help in developing a plan for losing weight and keeping it off.
I know my system works and with effort from you and my support and that of the rest of the group you WILL reach your goals.
All you have to do is SET THEM – oh, and then turn up to training!!
See you soon. Jax©