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.
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!
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.
How do you guarantee results in a world where everything is designed for immediate validation and at the tips of our fingers?
It’s a difficult question to answer in our modern era: we want business results fast, we wa
nt immediate growth; validation of our efforts instantly, we want weight loss yesterday! and unfortunately the modern world is designed to give us that…
We can order food at a click and have it delivered within 15 mins!
We can order a film online and watch it immediately!
Same day Amazon prime delivery….
We’ve created a society where we expect things instantly. Is there any wonder we expect weight loss to be the same?
This instant gratification therefore rubs off on multiple areas of our personal life : take weight loss or muscle tone for example; after living in a society that glamourises the quick, the fast the hustle; weight loss isn’t sexy or convenient because it… takes…time. Time that we dont feel we have, time we feel we're stripped from with our busy hustle lives, family commitment, children and social circles.
But what if you flipped the script on weight loss and our expectations?
What if you started to embrace the process and find a solution that felt as good as it looks instead of the the next quick fix shake detox?
The truth be told; anything worth having takes time, diligence and consistency. But that doesn’t have to mean it’s arduous and hard.
Truth be told; the only strategy that will work with your health and fitness goals is the one you can stick to consistently.
Its something I teach my clients directly inside Best Version Yet; my online programme to help busy women lose weight, rediscover unstoppable self confidence and build better habits for the rest of their lives by bridging the gap between self- mastery, personal development and cutting edge nutrition coaching.
Check out some of the transformations here
So... tips to create consistency:
1- Create an environment of growth mindset- Things dont have to be 'perfect' straight away. Small manageable steps and chunks to make lasting changes are much more realistic.
2- Expect your results to take longer than you anticipated; This isnt a quick fix, this is a lifestyle change, be compassionate enough to yourself that you change your timeline on your results to become process driven; the outcome will be a natural bi-product of those changes.
3- Get some help; Arguably you've been rattling around not knowing what to do for the best for some time; get some personalised help from a coach or mentor who can look objectively where you are and create a strategised plan to move you forwards.
4- Work on stacking new habits with current ones; want to walk more? Chose to park your car further away at the train station you already drive to every day. Want to eat healthier at lunch, create a portion big enough to take with you when you make dinner the night before.
5- Create a routine which you can stick to! No use telling yourself you have to go to the gym 5 nights per week when you know its likely 3- create an environment for success and you'll feel more inclined to keep doing it- thats what counts in the long term after-all.
Some food for thought… pardon the pun!
Love and Light
As a family, spend some time creating a mind map/lists of things you would like to do over the holidays.
Put these onto post it notes and create a six week calendar. Plan in the bigger, more expensive events.
Things to do at home and free or smaller activities can always been placed on the calendar each week or day.
Extra ideas:-Colour code the type of activity-Add chores onto the calendar-Teach children resilience, responsibility and consequences where they can earn being able to choose the activity to put on the calendar for the day.
Add meals onto the calendar
Sit down for 10 minutes at the start of each week and plan in your daily exercise time.
Stick to it and be consistent.
Get your children involved in your targets.
See if they can come up with challenges for you all to complete to help you achieve them.
Keeping fit challenges
-Creating indoor obstacle course
-Holding a family sports day
-Who can do the most steps in a day?
Geocaching is a very fun, exciting and adventurous activity for all the family
. Download the geocaching app and find hidden treasure trails near you. There are lots of places to explore all over the UK.
Joe Wicks, Go Noodle, Just Dance, Cosmic Kids Yoga –all of these are free online resources which are fun and promote fitness.
You can easily build one of these into part of your day.
Whilst they are aimed at children, there is nothing stopping you joining in as well.
There are two things which are going to ensure this happens –planning and sticking to the plan.
Sit down as a family and come up with meals for the week.
Try and eat at the same time as the children, this will give you quality time and also stop you being tempted to pick at their left overs because you are hungry and haven’t prepared your own food yet.
With advanced meal preparation, your life can be made that little bit easier, especially during the school holiday chaos.
Try to be mindful of your snacking habits. If you find yourself munching just because there’s food around —and not because you’re hungry —think about having snacks in the house available which won’t ruin your hard work.
Have themed meals planned in. Example themes are: countries from around the world, giving the children the chance to plan, prep and cook new food and favourite restaurants or takeaways such as TGI Fridays or Pizza. Children can be involved by creating menus, posters or props etc
Have children in the kitchen helping with cooking at least once a week has lots of benefits. From an educational point of view –it includes maths skills (weighing, counting, timings); teaches responsibility, nutritional information and a really important life skill.
It also helps them understand more where food comes from, it will keep them actively occupied, and also help them to be a part of a healthy eating regime.
Where possible batch cook and freeze for future meals where you need sometime quick. It will mean you are sticking to plan.
The expectation of ‘big days out’ can be overwhelming for parents and become a stressful experience.
It is better to have a few well-planned out days out where you can plan and save funds ahead of time rather than feeling like the entire holiday needs to be full of expensive trips out.
Picnics are easy to stay on track as you plan and prep everything in advance. Using cool boxes means that where ever you are going for your day out,you do not need to worry about your nutritional targets.
Eating out at places you visit also tend to be expensive and there isn’t always many healthy options. Children can be involved in the process of shopping for and prepping the picnic food. There are plenty of free or cheap options for days out. Most of these will enable you to hit your step target for the day.
My go to place for finding places to go and visit is https://miltonkeyneskids.com/I can’t rate this site enough, it covers all areas within an hour of Milton Keynes near where I live. Your own area will have a similar site if you search online.Definitely worth having a look through.
Two more good websites which give you lots of vouchers, discounts and ideas for days out across the UK are :
https://www.kidspass.co.uk/(They are £1 to join as a 30 day trial).
Finally, if you are on Facebook there is a good private group called ‘Mum to Mum Northamptonshire’ which is worth joining to get ideas.
There is nothing wrong with spending the day at home.
PJ days with a home cinema and games is a fantastic day.
Having time each day for all members of the family to have some downtime to relax and choose what they want to do is important.
Whether this is watching something, reading a book, colouring or having a bath –it is important it happens.
It allows the brain and body to recharge, school holidays tend to be an exhausting time.
Boredom isn’t bad. It gives children a chance to be creative, to explore, and to improve using their initiative, imagination and problem solving skills.
They’re also able to choose activities that match their mood. If your child's feeling energetic, they’ll be physically active; if they’re tired, they may find a restful thing to do.
Boredom also promotes resilience, as they learn to get through something that, to a child, can feel tough or stressful.
You sometimes have to think outside of the box with finding things to do at home. There are lots of websites you can look at to get ideas. Google is your friend!
Think about all of the roles you current hold within all the different parts of your life, for example: a mother, a partner, a teacher.
Each one of these is like a ball which we are constantly juggling to keep them up.
When we are in our usual routine it can be hard to keep all the balls in the air so when we then have to adapt to six weeks off schedule it can cause even more stress and anxiety for all.
Particularly in the summer children can be dealing with anxiety around changing of routines, the changes at school and wondering what September will bring.
But there are ways to combat these stresses and worries.
For children, make sure you maintain healthy routines.
Keep them on a reasonable bedtime schedule and eating healthy foods.
If they are having worries, talk about those and come up with an action plan. While it’s tempting to stay out later in the school holidays —and the odd late night for a special occasion is unlikely to cause harm —try to stick to their normal bedtime routine and encourage your child to get enough sleep for their age:
Ages 0to 2: 12 to 14 hours
Ages 3 to 5: 10 to 13 hours
Ages 6 to 13: 9 to 11 hours
Ages 14 to 17: 8 to 10 hours
For adults, try not to overload yourself with pressures at home (and at work).
Schedule in some quiet times, and some time for yourself.
Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress.
Chronically high cortisol levels may causeweight gain.
Additionally, a stressful lifestyle may cause more cravings for junk food. For these reasons, it’s important to keep stress levels under control in general —but especially during the holidays, when you might be busy and surrounded by unhealthy foods.
It is important to schedule in some relaxing time for yourself as taking care of your own wellbeing and mindset.
Being able to have good mental health and a positive mindset is a very valuable tool to stay ahead on your health journey. The majority of this article has been about planning, planning, planning.
It is important to stay flexible however for when things pop up, (which they will –often!) This way you will never be caught off guard which may see you ditching yourhealthy lifestyleentirely. Be kind to yourself, go make some memories and have fun!
I hope Abbis experience and knowledge has helped you get some valuable ideas to survive the summer holidays, keep sane and continue to progress!
Love and Light