Eating a diet that is high in fruits, vegetables, lean proteins, and whole grains can help to provide your body with the nutrients it needs to function properly and stay healthy.A balanced diet can help to maintain a healthy weight and reduce the risk of obesity and related health problems. It can also improve nutrient intake: A balanced diet can provide your body with the essential vitamins, minerals, and nutrients it needs to function properly.It also reduces the risk of chronic disease, improves digestion and improved mental health.
Regular exercise has numerous benefits for overall health and well-being. It can help to improve cardiovascular health by strengthening the heart and lungs, lower blood pressure and cholesterol levels, and reduce the risk of heart disease and stroke. It also helps to build and maintain muscle and bone mass, which can reduce the risk of osteoporosis and other age-related conditions. Exercise also improves overall fitness, including endurance, strength, and flexibility. It can also help with weight management, reduce stress, anxiety, and depression, promote better sleep, improve brain function and delay cognitive decline, increase energy levels, and improve mood. Regular exercise is an essential part of a healthy lifestyle and can have a positive impact on both physical and mental health
Getting enough sleep is crucial for overall health and well-being. Adequate sleep is necessary for the body to repair and rejuvenate itself. When we sleep, our body produces growth hormones that help repair muscles and tissues, and our brain consolidates and processes information from the day. Lack of sleep can lead to a variety of health issues such as weight gain, depression, weakened immune system, and an increased risk of chronic diseases. Additionally, lack of sleep can also affect physical fitness, as it can lead to decreased energy levels, slowed reaction time, and impaired coordination. To improve health and fitness, it is recommended to aim for at least 7-8 hours of sleep per night, establish a regular sleep schedule, avoid screens before bedtime, and create a relaxing bedtime routine.
Managing stress is an important aspect of maintaining overall health and well-being. Chronic stress can have a negative impact on both physical and mental health, leading to a variety of health issues such as headaches, muscle tension, fatigue, and increased risk of chronic diseases. Stress can also affect your physical fitness, as it can lead to decreased motivation and energy levels, making it harder to stick to an exercise routine. To manage stress, it is important to find effective ways to cope with stressors, such as through exercise, meditation, yoga, deep breathing, or talking to a therapist. Additionally, setting realistic goals, learning time management, and developing a support system can also help in managing stress. Taking care of yourself physically and emotionally can greatly improve overall health and fitness.
Limiting alcohol consumption and avoiding smoking are important steps to improve overall health and fitness. Both alcohol and smoking can have negative impacts on health and can increase the risk of certain cancers and other health problems. Alcohol consumption can lead to weight gain and an increased risk of liver disease, heart disease, and certain types of cancer. Smoking is a leading cause of lung cancer and can also increase the risk of heart disease, stroke, and respiratory problems. Limiting alcohol consumption and avoiding smoking can help improve cardiovascular health, reduce the risk of cancer and other diseases, and improve overall fitness and well-being. Quitting smoking is one of the best things you.
Remember,improving your health and fitness is a journey that requires dedication and consistency. By setting specific, measurable goals, creating a consistent workout routine, and making healthy dietary choices, you can achieve the results you desire. Remember to also take time to rest and recover, as well as to listen to your body and make adjustments as needed. Remember that it's not about perfection, it's about progress, and every small step you take towards your goals is a step in the right direction. With a positive mindset, perseverance, and commitment, you can improve your health and fitness and lead a happier, healthier life.
In todays article I want to take you through a secret formula;
One that you may not even be aware of!
Something that can hold back ALL your weight loss efforts...
STRESS - and how it can totally STALL your weight loss progress.
But fear not! My easy 5 step method to manage your stress will help you start taking action TODAY to improve your weight loss.
Levels of "the stress hormone," cortisol, rise during tension-filled times.
This can turn your overeating into a habit.
Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.
Most of us think we know what stress is and how it feels:
But another, more subtle kind of stress can lurk beneath the surface...
It’s what happens inside our bodies when we’re continually exposed to the din of construction noise, the uncertainty of a pandemic, the scars of childhood trauma, or the never-ending pressures of parenthood, work, and finances.
These hidden stressors can be so constant that we don’t register them. They’re a part of the backdrop, woven seamlessly into our “normal.”
Over time, however, as they accumulate, hidden stressors can wear us down— leaving us feeling foggy, listless, tired, bloated, and sore.
When we have a Stress Bod, we might not feel rested, even after sleeping more than 8 hours. So we turn to caffeine, sugar, salt, and fat as energy-sustaining (and coping) substances.
And if we ignore our body’s messages to “take it easy” and instead try to power through an intense workout, we’ll likely find that we can’t pump out as many reps or lift as heavy or run as quickly as we used to.
We might even get injured or sick.
If you’ve been beating yourself up for skipping workouts, gulping down boxes of toaster pastries, or mindlessly scrolling social media when you’re supposed to be, a-hem, working, we’ve got four words for you:
Give yourself a break.
You might be in a situation that happens to be incredibly common, especially this year, given the general state of uncertainty and unrest unfolding all around us.
For example, in April 2020, the percentage of people living in the UK who were experiencing significant mental distress rose to 27 percent of people surveyed, up from 19 percent the year before.
You’re not stuck. You can do something about this.
The guys at Precision Nutrition do a great job of illustrating this one:
Do any of these resonate with you?
*Just a side note- allostatic load is NOT just the negative stressors on your life; exercise whilst beneficial is a stressor and has to be managed to get you the results you're looking for. You cannot become your Best Version Yet whilst juggling an overload of stress.
Your GP or Dr can rule out any underlying health concerns such as anemia first and foremost.
That might take the form of;
At the start of your day: Wake time, how you feel, how you slept, heart rate and temperature
During the Day- What you eat/drink, how you feel, exposure to hidden stressors
At the end of your day; How you feel, time you go to sleep
Quality nutrition, sleep and self care can minimise the impact of stress on stalling your weight loss nut like with anything in life, an all or nothing approach is counterproductive!
Focus instead on your health practices like dials; experiment with turning them up a notch at a time:
If you'd like to watch my FREE Webinar on the topic click here: WATCH ME
Love and Light
Firstly what is a morning routine, and whats the big deal when it comes to weight loss?
Lots of my new clients look at me with a quizzical look when i explain to them initially that we're going to take a look at their morning routine;
But WHY Nikki?
How is THAT going to help me lose weight?
Allow me to explain...
It's a set of habits or motions that you go through when you wake up.
It helps to set your day up in the right way and can have some drastic effects on your focus and productivity.
You could do anything from exercising and journaling to reading and meditating.
The morning routine helps us set the tone for the day, better allowing us to control our emotions, schedules and lives rather than our day controlling us.
As we start each day fresh, we can better focus on what is in front of us, where to prioritise our energy, time, and, ultimately, increase our productivity and feeling of fulfilment
The simplest way to think about the benefits it to imagine the...
Are you struggling with your weight?
Waking feeling harassed?
Stressed before you even begin the day?
Irritable from the get go?
These are common complaints from new Coaching clients.
And not being a 'morning' person isnt to blame! Find out why!
Do you wake up every day full to the brim with worries, self doubt, stress, anxiety, busyness?
Your imaginary coffee cup is full, so the smallest thing means you dont feel you have space to deal with it, and its starts to overflow!
Now Imagine, How it would feel to wake with an empty coffee cup every morning....
Micro stress doses (or MSDs) are little hits of stress which can from the growing list of emails that we still need to respond to, notifications about payments due on the energy bill, or guilt we may feel for not checking in with our elderly parents.
These all add to our coffee cup overflowing each morning.
Multiple studies show how stress and lack of sleep can lead to an increase in your cortisol levels.
Increased cortisol and constantly being in a fight/flight or freeze response leads to higher higher levels, less emotional resilience and willpower and ultimately weight gain!
Ok Nikki, so how do i empty the coffee cup?
And by implementing a few of the following tips into your daily life it can dramatically reduce your stress and anxiety levels and lead to a calmer more fulfilled and productive day!
Theres some simple steps to creating a morning routine that will stick!
Decide what you want to acheive....
Before deciding on a highly demanding morning ritual, consider what you need to achieve and work backwards from there. If you have to make it to work on time, clean, well-dressed, and fully caffeinated, start with building a routine that allows you to do that—and then you can add in some weight training or meditation.
On the other hand, if you struggle to get focused in the mornings, maybe a bit of physical activity or mindfulness practice is exactly what you’re after.
Don’t go overboard all at once...
Like with any self-improvement plan, it’s easy to go from zero to 100 and back to zero again with your morning routine.
The easiest way to build new morning habits is to piggyback them onto your existing routines. You can easily use the time you wait for your coffee to cool—which you probably spend scrolling through social media—journaling, if that’s what you want.
If you want to work on meditation, start with five minutes as soon as you get out of bed, or even 10 mindful breaths in the shower.
Morning routines start the night before
Consider the ideal ritual you’re trying to build and look for both trouble points and opportunities to do more the night before. If there’s a way to head off a predictable potential problem with a bit of preparation, take it.
While most of the focus is on what you do after you wake up, what you do before you even go to bed can determine how successful your morning routine will be.
If you want to get to the gym, don’t start your day digging through your laundry—take the time to get your washing done and leave your bag packed and ready before bed
Stick with it
Once the initial flush of excitement fades, sticking with new routines is hard work.
Obviously, everyone will miss a day from time to time, but it’s important to not let skipping your routine become the routine. If life gets in the way, don’t overthink it and just continue where you left off.
Adapt and thrive
There is no perfect morning routine—only the one that’s perfect for you. And it is perfect because it gets what you need done, and therefore, you can stick to it.
If your morning routine still isn’t coming together despite your best intentions, then take a step back and reconsider what you’re doing. Change a few things, iron out any trouble points, and try again
I hope thats given you some insight on how to harness the power of your morning routine for weight loss in 5 simple steps
Your Future Coach
SOS! Scales Fluctuations!
I wanted to explain something to you today that KEEPS COMING UP! I'm sure you can relate to feeling stressed AF over the scales and their fluctuations at some point? I'm going to explain the REASONS behind WHY they fluctuate & why you don't need to FREAK OUT every time they do!
Why set goals? I this question a lot from my clients. Until quite recently , it didn’t previously occur to me that there is a lot of misunderstanding and confusion about goals and why they're so vital for your progress...
People just don’t know why they set goals and what the benefits are. If they do it, it’s because someone told them it is important. But do you actually know why?
To me, goal setting is a natural thing to do, but even I find a great motivation to “remind” myself why is it important to set goals.
I say it's a "natural' thing for me to do; when i actually thats not entirely true: I've conditioned myself over years of sporting events, or dance shows and bodybuilding competitions to understand innately the benefits to my progress when i have clearly defined goals and a vision set out ahead of me.
Goal setting may seem like an arduous task but without the following you cannot expect yourself to make and continue to keep making life changing choices and decisions.
Goal setting/ Vision Planning helps us align our actions with the things we value most highly and reverse engineer that outcome to happen.
Think of the concept like this:
You jump in your car, pop the Sat-Nav on and start driving... but where to?... why? ... what are you hoping to achieve? Are you going the right way?
Compare that instead to having crystal clear defined goals and outcomes; You jump in your car with a specific destination in mind, you know exactly what route to take, how long it likely to be, any potential hold ups on route and you are clear about where you are going!
Makes it muuuuuuucccccchhhhhh easier to stick with the route. Your goals for your weight loss are no different.
Goal setting helps us by giving us:
Ultimately setting goals, achieving goals and even failing goals helps you learn… learn about yourself, learn about others.
And this helps you learn, change and grow to become your Best Version Yet.
If you'd like more personalised help with your goal setting dont hesitate to reach out!
Id be happy to help!
Love and Light,
But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
I get it, you're feeling demotivated but you want your motivation back!
"Not having interest in or enthusiasm for something, especially work or studynot having interest in or enthusiasm for something, especially work or study.
Feeling unmotivated can be caused by a wide variety of things, but in general, it's an emotional state that's often associated with being stuck or in a rut.
You struggle to take action and feel like you're not getting anything done."
We've all had that feeling from time to time and I know how difficult it can be to get yourself out of that rut.
Contrary to what most people think, accomplishing big-picture dreams has very little to do with feeling motivated from moment to moment.
And it has even less to do with being good at something from the start.
The majority of people looking for motivation will wait for something, or someone, to come around and motivate them before they can get up and take action to motivate themselves.
The key to motivation is actually in the ACTION itself.
Motivation does not come from a specific location in your brain. It is not a fixed part of your personality.
It's also not an essential tool that we use to make us move.
It is most often a consequence of that movement.
The key to making exercise a sustainable part of everyday life is to find a form of movement that you can begin even when your
motivation is low.
Research shows that doing even small amounts of exercise is better than nothing, and anything more than your usual amount of movement will help boost your willpower (Barton & Pretty, 2010).
Find something that feels easy. Something that brings you joy. Adding in some form of exercise, however moderate, will pay you back in feelings of motivation.
Whenever I feel hesitant about taking action towards a goal, it’s usually because I’m thinking about the big picture, and I feel intimidated by it. Now, thinking big is a good thing when you’re setting goals, but it’s a bad thing when you’re working to achieve those goals.
A new parent getting out of bed at 3 a.m. to soothe a screaming baby for the fifth night in a row isn’t enthusiastic about it.
The entrepreneur spending their Friday night combing through bank statements and receipts isn’t madly in love with do-it-yourself accounting.
The athlete putting in 5 a.m. workouts doesn’t hate warm blankets and sleep.
But if not motivation, then what helps people do the hard stuff?
People who consistently do the hard thing have several core ideals and practices in common. Here’s how you can adopt them yourself...
The clearer the vision, the easier it is to align your action with that goal when the going gets tough. A deeper reason is the fail-safe that keeps you going when you’ve got nothing else left in your tank.
The ancient,animalistic part of our brain likes, wants and needs to see validation in the process: ensure you take regular points to look back at how far you've come. That may be in the form of pictures or a graph of your results!
Looking at the whole staircase may seem like a mountain to climb! So be sure to set yourself smaller short term targets to aim for along your journey- it will keep you focussed, aligned with the bigger picture and ultimately help you remain motivated.
Many people dont see that they're actually the ones getting in their own way when it comes to results; self reflection, personal development and change is often the key to recognising and removing roadblocks on your journey to keep you motivated.
Many of us feel demotivated when the pressures of 'time' add up upon us; try focussing instead on energy management rather than time management. Time management relates to organization, planning and things that are more tangible, while Energy management relates to more intangible aspects: the feelings one may experience, the sleep hours that one needs to be fresh or the productive hours within the day.
We often assume that our feelings should drive our behavior.
That if we feel tired or sad or discouraged, we should do tired, sad, and discouraged things. (Of course, expressing and acting on your feelings often does serve a purpose. It’s a release, and it sends a clear message to others.)
But it doesn’t have to be that way. We can recognize and accept those feelings in the same way that we grab a jacket when we see storm clouds passing over.
Our moment-to-moment feelings don’t have to determine who we are or what we choose to do. Simply knowing this can make it easier to carry on when we don’t feel like it.
You can’t control motivation. It can’t be directly pursued.
What you can control is the series of factors that underpin motivation.
Motivation, like emotions comes in waves- If we rely solely on those waves our results will be as inconsistent as they are.
Instead, if we focus on committed intent we are much more aligned with our vision and values and creating habits to rely on rather than emotion.
Love and Light,