Rewards

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I know a lot of people use cheat/treat meals as a refeed meal and especially in off season a lot of people like to enjoy treats with their family and use it as a way to socialize more. I completely agree with this and do it too!

I use other rewards to keep me feeling motivated too. I worked out that when I lived a more unhealthy lifestyle, I used to spend about £20 – £50 a week on drinking, £20 a week on takeaways and about £10000000000000000 a week on chocolate binges! I know trying to live a healthy lifestyle can also be expensive what with supplements, fresh food, gym memberships etc but I like to treat myself sometimes to things that will compliment my training, such as new gym wear and massages.

If I have a good few weeks of eating clean and training hard then I think it’s only fair to reward myself with something nice 🙂

It’s good to pamper yourself and there are other ways to reward yourself than food 🙂

UPDATES

For all of you who have had to put up with me moaning about my back… I had physio today and she said it’s nothing too serious. My pelvis is tilting forward so due to having a weak core, when i do heavy lifting such as deadlifts, squats, leg press etc a lot of the strain is going on my lower back and right glute/quad. The muscles here are really tight so until I feel more recovered I just need to stretch a lot.

Long term, I need to work around these exercises, use lower weights. Build on strengthening my core and flexibility an stretch every day!

I had my heart set on competing this year because I have said it for so long and it’s always been a dream. I know it’s not good to train when your body needs to rest. I felt my back twinging on Sunday but continued to train Monday and Tuesday because I thought about everyone else training and how I didn’t want to miss my goal and in the end I did myself more damage to the point I can barely move!

Physio was an eye opener for me today, I need to listen to my body more. At the end of the day competing is only one part of fitness and ultimately I want my body to be healthy and fit, not crippled to try and keep up with other people! I will continue training and eating well but not forcing my body to do what it doesn’t want to! If I am ready to compete then great but I will not pressure myself, main focus is getting back to ultimate health and being fit enough to train other people ❤

Love you all x

Follow your dreams <3

At the end of November last year, I made the decision to quit my full time job and pursue my dreams of working in the fitness industry. This was obviously a big risk for me but being sensible I had enough money saved to be able to pay for essentials like rent, bills and food. I was terribly unhappy working in a betting shop, I liked the job as such but wasn’t treated well and it was starting to impact on my social life and even my health.

Soon after leaving my job I booked in for my fitness instructor exams and passed with nearly 100% in every module! It had been a struggle studying around my job and trying to fit training in as well but I loved every second of it and I saw my own workouts improving as I gained more knowledge 🙂

I have been studying hard and am due to take my Personal Trainer Qualifications at the start of February. I know a lot of people slate these intensive PT courses but don’t get me wrong I will never stop trying to learn more and more so that I can help my clients with their goals. I was also lucky enough to get work experience in my old University Gym and have also been given the chance to write programmes for the customers there 🙂 I must have written about ten now and love hearing about people’s  successes, especially the people who had never stepped foot in a gym and now are as addicted as me 🙂

I am completely obsessed with Twitter and I have to admit most of what I talk about on there is something to do with fitness, I don’t feel guilty because it is up to people if they want to follow me or not, however on Facebook I try to tone it down a bit as many of my friends have no interest in keeping fit. I was really shocked that come January the 1st I was receiving tonnes of Facebook messages asking me to write programmes, asking me to help motivate them and I found this really overwhelming and lovely!

I always felt a bit unconfident, I guess because I follow so many amazing PT’s and coaches on Twitter, I used to think Gosh why would anyone want me to train them when they could have a international superstar PT. There has also been lots of debate lately about whether you would hire a PT if they didn’t look absolutely amazing themselves and the conclusion is normally no! The more I thought about it the more  felt stupid for trying to become a PT, but as all these Facebook messages from my friends poured in and it made me stop and think again.

All the PT’s and coaches I follow on Twitter are at the absolute top of their game, they have worked hard to get there, none of this was handed to them on a plate, they all had to start from somewhere. I hope in time as my knowledge and experience grows I will be as good as the people I look up to and will also be respected in the industry.

Compared to the normal average person, I do have a lot of knowledge about the gym and I have paid a lot of money to educate myself more. The reason I chose to follow my dream of becoming a PT is because I am so passionate about health and fitness and I would love to use my enthusiasm and knowledge to help other people feel good about themselves and I would always give my clients 100%. Ok I might not be able to help someone win the Olympics but I have enough knowledge to help somebody lose body fat, gain muscle or train for a race they would like to run.

I haven’t felt insecure for a very long time. I am at a stage of my life where I am completely confident with the person I am inside and out and I know where I would like to be in life. I need to remember this and stay confident in my abilities to be able to help other people achieve their dreams and to feel confident in their own skin too.

After all there is nothing better than feeling happy except making other people feel happy too 🙂

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Be brave, take risks and follow your dreams too ❤

Nobody’s perfect

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You are not perfect, so don’t expect to find a partner who is perfect either.

Everyone is a free spirit and has free will, stop trying to control your partner, the more you control them the more they will want to leave.

Find someone who makes you happy and enjoy their company, cherish them and tell them you love them often

Lottie’s tips to sticking to your New Year’s Resolutions <3

So technically we should be on Day 3 of trying to achieve our New Year’s Resolutions!

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I know a lot of people choose not to make any because they believe you should be following your dreams and trying to be a better version of yourself all year round, however I would like to support the people who have made decisions to try and change…

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5 TOP TIPS 

  • Pick no more than 10 resolutions. Write them down on a piece of paper and leave it somewhere you will see it regularly so you are always reminded of the things you are trying to achieve. This year I have only chosen 5 resolutions because I think it’s much easier to stay focused on a small amount of goals rather than trying to change everything in one go! Remember choose REALISTIC goals too!
  • Tell as many people as you can about your resolutions. Whether you are trying to lose weight or quit smoking the more people you tell the more accountable you will be for your actions. These people can also act as a support network for you, they are more likely to help you if they know you are serious about wanting to change.
  • Methods to reach your goals. Don’t just write your goals down, think about the ways your will achieve them. For example if you want to lose weight, your aim could be to join a gym and try to go three times a week. If your goal is to spend more time with family and friends then your aim could be to always plan a date a week in advance so you will have time to see them.
  • Make short term goals. Although your long term goal might be to run a marathon, if you have never stepped foot in a gym before this is a very big goal, of course it is 100% achievable but to stay on track it is a good idea to make mini goals too. So you could start off by giving yourself a goal of being able to run 5k first. Once this is achieved you know you are on the way to achieving your long term goal and you will feel happy you have accomplished something towards your goal 🙂 Make sure you track your progress too so you are reminded how far you have come. Your goals can be adjusted frequently and you should always remember why you started in the first place.
  • Stay positive. Every body will slip up at some point but it is getting back to it that matters. Don’t be one of these people who watch their dreams slip past them. Just because you mess up it doesn’t mean you can’t start again, you don’t need to wait till next year or next month, you can start again straight away! You only fail when you give up 🙂

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Now let’s look at some of the most common resolutions and some ideas of how to stick to them…

  • DRINK MORE WATER

Upon wakening make sure the first thing you do is drink a large glass of water. This will set you up for the day and will also boost your metabolism.

Create a water bottle with times on so you know how much you have drank

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  • EAT HEALTHY

The best way to eat healthy is to limit the amount of processed food you eat and to eat more natural home cooked food such as fruit, vegetables, meat, eggs, nuts.

Stay away from fad diets. Yes they make work short term but companies like Herbalife/Juice plus make their money on the fact you will lose weight then yoyo diet, put the weight back on and then go back to them for another quick fix. Wouldn’t you rather lose the weight slowly and be able to keep it off for good?

  • EXERCISE

I know a lot of people are intimidated to join a gym and I wish I could give you all the confidence you need to get in there. Just remember we all started somewhere and there are plenty of people who work in the gym that can help you if you don’t know where to begin.

If going to the gym is too daunting for you, why not start with home workouts.

Choose an exercise you will enjoy, whether it be swimming or even a team sport it is a great way to meet new people.

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  • BE HAPPIER

I’m sure I saw this idea from @NicolaJaneHobbs blog and I completely loved it….. Make a gratuity jar. Find a clear empty jar and every time you think of a reason to be happy, write it down on a piece of paper and pop it into the jar. Whenever you are feeling sad you can look at the jar and remember all the reasons you have to feel happy 🙂

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  • HAVE MORE TIME

Track your time – how much time do you really spend on Facebook or in front of the TV?

Only open social media sites once you have done your tasks for the morning and then only open it once after if you need to reply.

Write to do lists and prioritise your time.

Food for thought

Whilst this video is based mostly on a conspiracy theory about drug companies and them being based solely on profit, I found this video really interesting and it makes you think about how important good food is for your body.

http://www.metacafe.com/watch/6440635/food_matters/

I think all of us who try to eat well and live a healthy lifestyle really feel the difference from when we eat fast food or do not have the time to look after ourselves properly. I know that I lack energy and start to feel sluggish when I don’t eat healthy. Eating well and exercising really can change your mood and I want people to realize that afternoon energy slumps aren’t normal, its just a side effect of the lifestyle you choose to lead. Food really does change your mood. It takes the same amount of energy to put crap in your mouth as it does something healthy and it is our own free choice as to what we eat, so why not make it something that will benefit how you feel?

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The food in our supermarkets travels up to 2000 miles and by the time it’s on our shelves it could be at least five days old. So how nutritious is it really? We are all making a conscious effort to eat clean but even these foods are grown in soil full of chemicals and so lack a lot of important nutrients. Then we go and steam or cook the food and then end up losing even more vitamins and minerals.

In 2014, I am going to make more of an effort to shop at farmer’s markets and to research more about organic food and if it really does make a difference. I think it is important to invest in your health, as you will pay for it sooner or later. People are happy to pay big sums of money for cars and houses but then skimp when it comes to the quality of their food. You may be young now, living an unhealthy lifestyle and still looking amazing but come 50 or 60 life will look a lot different.

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The video also speaks of super foods like Spirulina which is an extremely absorbable  plant based protein and is undamaged by heat and also cacao beans which are a great antioxidant. How many of you include super foods in your diet and really believe they make a difference?

With our food being less nutritious the video talks about supplementing with vitamins. I found this interesting because lately in the media they talk about how vitamins are dangerous for you or how they have no benefits to your body. Doctors are convinced by the old medical idea that one drug cures one illness, so it makes it hard to believe how good vitamins really are. For example Vitamin E is good for seizures, heart disease and burns, Vitamin C is a good anti histamine, anti toxin and it helps to elevate your mood too.

Its proven niacin can help cure depression but still doctors prescribe drugs which have side effects such as suicidal thoughts. When patients are told that two handfuls of walnuts can have the same effects as a Prozac tablet, they are worried that nuts are fattening! I agree that many doctors are uninterested in nutrition, recently I brought up concerns about my diet with a doctor and instead of asking me more questions they offered me a prescription for a dose of drugs. Whilst antibiotics and other short term drugs are essentially needed, is it not worth trying alternative methods than long term prescription drugs?

When we look at countries with the lowest cancer rates such as Japan we can see their diet is very clean, they eat a lot of sea food and have a diet rich in raw food and omega 3. Surely this shows that the food we eat really does affect our bodies.

After watching this video, I would be interested in your thoughts…

Do you feel better eating healthy, have you seen any significant health benefits?

Do you believe in eating organic? Do you eat super foods or include a lot of raw foods in your diet?

Do you supplement with vitamins/ do you think vitamins are unsafe and try to get them from your diet?

Happy new year xx