Offer Accepted – The Real Estate Phrase that will help with your fitness

This morning was a bit chilly – actually, it was freezing and I sat in bed for ages reading before finally convincing myself that I’d regret not getting up to exercise.

I know you all assume that I’m raring to go everyday. That making the choice to train is an easy one for me.  But no, you’d be wrong.

In fact, I go through periods of skipping workouts, eating crap and just generally telling myself ‘tomorrow’ just like you do which leads me back to this morning and what that real estate sign has to do with anything fitness related.

So I made my coffee today and sat up in bed to read.  I was actually being quite productive as I also wrote a couple of emails for a fitness challenge starting soon, but my thoughts kept coming back to remind me that last night, I’d promised I’d get up for a run even if it was raining.

So eventually I got out of bed by telling myself that a short walk would be okay.  Yep, a quick walk would be fine and I could rug up against the freezing temperature outside so no need to get cold in the process.  So I got up, put on my massive thick coat and headed out the door.

I should have known better, because 500m into it and I felt like running.  Just a nice easy run, no record breaking here, but a run nonetheless.  To cut a long story short, I ended up getting so hot in my coat that unzipping it and letting it fall off my shoulders wasn’t enough.  I ended up taking it off and carrying it, which if you run, or even walk, you know is a total pain to deal with.

I ended up being out for about 45 mins with my walk/run (I stopped a few times to admire the beautiful sunrise and walked a bit too) and when I was nearly home, I passed a house that has had a For Sale sign out the front for some time.

Pasted across the sign, there was now an ‘OFFER ACCEPTED’ sticker.  Not a ‘SOLD’ one, but a sticker that was one of the best real estate marketing tactics I think I’ve seen.  Or at least noticed anyway.

That sticker suggested that the buyer didn’t pay full price.

That you could make an offer that was below what the seller had asked for and still get the property.  Ingenious!!

Now buyers everywhere, in their subconscious minds, could start looking at those properties again that were out of their price range.  And once the offer was made, whether accepted or not, the agent then has your details, knows you’re in the market and can follow up with that.

This is exactly what I did this morning and I suggest that clients do all the time.

‘Make an offer’ to yourself.

Instead of just making up an excuse or convincing yourself that you don’t need to exercise today, make an offer and agree to at least do something.

It could be like me, set out to walk for at least 10 minutes and if that’s all you do, that’s a win.  Most likely you’ll end up going for a bit longer, or if you are a ‘runner’ (and I use that term loosely for myself) you may end up running like I did even.

If you had an organised session at a gym or fitness facility planned *such as PeakFit or FitForce at FitterFaster)  yep, you may have missed your alarm and therefore the start of the training session, but you could still get up and do a quick circuit for just 10 minutes.  Heck, you don’t even need to get dressed for that.

This also applies if you’ve decided to go it alone and do a workout video or the free workouts in Get Fit Maryborough or other home workouts.  Just ‘offer’ to do just 10 minutes and if you want to stop then, that’s fine. It’s still a win on the board.

Unless you’re honestly out of time, I reckon you’ll end up doing more.  And if you don’t, getting up and staying in routine, even for a super quick session, is fantastic on its own.  You’re still building habits.

All of this still applies if your planned workout routine includes doing something during the day while your kids sleep or after work in the evening.

Making an offer to yourself is a fantastic way to get something done and build or maintain the habit of training.

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A Customised Plan For Perfect Results

A customised training and nutrition program is the holy grail to get results.

This statement is similar to many I read on the internet lately.  And it’s true, sort of.

For most people that are starting out or are fairly new (less than a couple of years) into their training and/or nutrition program, a fully customised program is really not needed.

Yep, you heard correctly.  And this especially applies to fat loss and improved general fitness and body shaping or toning as you may refer to it.

What is most important are what I refer to as THE BIG ROCKS.

The big rocks are:

  • Follow your training program regularly and consistently
  • Eat a healthy diet that is in line with your goals – whether that’s fat loss, improved performance, better health or muscle gain
  • Prioritise your sleep and recovery while keeping stress levels to a minimum
And that’s it.  Yep, there’s your customised program right there.  That’s as customised as you need to get

The things that have the least impact are the things I refer to as THE SMALL ROCKS and the list for these could be endless, but include:

  • Special supplements
  • Counting calories or grams of protein, carbs and/or fats
  • Special meal timing
  • A complicated, periodised, rotating training program

There is absolutely no need for any of the above until you have the BIG ROCKS in place and you’ve been consistently following them for at least 6-12 months or even longer.

“But I’m not making progress” is something I hear all the time especially from those that contact me initially for information.

And I can pretty much tell you that is because you’re not being consistent.

Yes, you may be training regularly, but are you still bingeing or partying on weekends?

Yes, you may be carefully measuring your food (not necessary for most by the way) but when was the last time you trained 4-5 times per week for more than one-two weeks in a row?

Yes, you may be hitting the pavement or gym consistently, but how’s your sleep quality?

Yes, you may have given up alcohol and rarely eat treats, but are you recovering properly?  Are your hormones out of whack?

A real fat loss plateau occurs when you are choosing the right foods in pretty much the correct quantities consistently over time – like for 6 weeks or even months, not just days.

When was the last time you went an entire fortnight without eating or drinking anything that you weren’t supposed to while you supposedly followed your program perfectly?

A real training plateau occurs when despite following your training program without skipping workouts for 6 weeks or even months, you find you’re not getting stronger, faster or are feeling and looking fitter

When was the last time you went 6 weeks without skipping a training session?

When did you last string together 6-12 weeks of consistent 3 plus times per week training?

Somewhere along the line you’re getting stuck.

Whether it’s due to your schedule mucking up your training consistency

Your lack of planning and preparation means making last minute meal choices

Maybe you don’t enjoy your training so you just don’t do it often enough

Maybe your meal plan is too complicated and its hard to follow while in the throws of a hectic schedule

Maybe you’ve committed to too much and you just can’t maintain it so then you give up

Maybe you just haven’t figured out the real reason you want to change, so any temptation that comes along (such as a night out with friends) finds you derailing in a bigger way than you planned

CONSISTENCY IS THE ABSOLUTE NUMBER ONE INDICATOR OF SUCCESS BAR NONE.

Without consistency you will not achieve great results.  Sure, if you have lots of weight to lose, just changing a few things here and there may produce some results, but for consistent results, you need to be consistent.

At FitterFaster, we use realistic training and nutrition programs that produce results with minimal time outlay.

Without having to commit to massive amounts of training time (although you do have to train regularly) you can attend our training sessions and use home workouts to fill the gaps meaning less time out from your family, less travel time to the gym and better results in less time.

My nutrition programs use real food. Yep, no expensive supplements, no special shakes, pills or bars.  You still get to eat with your family and meal prep is kept to a minimum meaning less time in the kitchen and less last minute poor food decisions.   Treats are factored in so you can still enjoy those pleasures but in a way that still keeps you on track for results.

Complete your details below to find out more about our trial package, JumpStart To A New You.

Results are guaranteed in less than 4 weeks with no long term commitments or crazy workout schedules and expensive food replacements.

 

 


Willpower. Needed or Not?

Wow, poor old Mr Willpower has a bad reputation

He’s renowned for not hanging around long, if at all and most people  claim not to know him very well at all

In fact, his cousin, Mr Habit gets all the fame and fortune these days.

And I agree.  You cannot rely on Willpower to be consistent with your body composition goals over the long haul.  Developing new habits is key to long term success.

However, willpower definitely plays a huge part, especially in the beginning.

When you first decide you’re going to make changes, whether that’s starting a totally new fitness regime or or overhauling something you’re already doing, you will need to rely on your willpower till your new habits start to develop.

But, there are steps you can take to help that willpower have more ‘power’ and to ensure that habits do start to take hold before Mr Willpower leaves the room.  Which happens to everyone no matter how ‘motivated’ other people may seem to you

MAKE A PLAN

This involves more than just a casual thought about what you might do.  Actually get out your calendar or diary and schedule your new workouts into the next couple of weeks.   Treat those workouts like any other appointment.  Make sure you’ve allowed ample time for travel, showering, picking up the kids or whatever else you’ll need to allow for to actually get that workout in.

An extra tip from me is to get your workout in early in the day.

First thing is the best even if you’re not a morning person.

And there is no excuse if you’re a single parent or your partner is not home to look after the kids. There are plenty of things you can do right in your own home without leaving anyone unattended. This is another excuse I hear all the time.

JUST TAKE ACTION

What the heck does that mean?  It means, just get up or just get changed and just start.

  •  If you’ve set your alarm, DO NOT HIT SNOOZE.  Just get up, put the clothes straight on that you got out ready the night before and head out the door.
  • If you’re training after school drop off, be in your clothes ready.  Do not go home first (unless that’s where you’re working out).
  • If you are going to workout after work or school, take the change of clothes with you and head straight to your workout venue.  Going home highly increases the chances of you finding a reason to not attend your scheduled training session.
  • Organise to meet a friend or even pick them up on the way.  Its ever so easy to make up excuses to yourself, but if you have to tell a friend as well, it lessens the likelihood of that excuse sounding so important.   Even better, if you’re attending a fitness facility like FitterFaster, make sure you’ve booked your session in.  Then you’ll have to tell me why you can’t make it as well.
If you can just use your willpower and determination for the first week or two, it really does get easier.

But only if you’re consistent and are self disciplined.

I know you can do this.  You can make changes and see the real you emerge.

The reality is that no one is motivated all the time.  Successful people know the secret is in creating habit and taking action.

You too can become one of those successful people that makes it look easy.

In as little as 2 weeks of effort, YOU can start to create habits that will allow you to get the body of your dreams.

Starting on April 16th, I’m running the 14 Day Fat Furnace program that includes all the step you need to be successful.  You only have to take action for 2 weeks to start seeing results.  And it gets easier and easier after that.

Check out all the details about Fat Furnace here


Foods You Thought Were Healthy

If you want to be in the best shape possible, with minimal fat levels and lean strong muscles.  If you want to achieve and maintain great health, you must think about everything that you do to and with your body.  What exercise do you, or don’t you do?  What do you eat?  What do you drink?  Do you get enough sleep?

It’s all so confusing.  I have listed some common foods below that you probably thought were healthy.  Have a look.  How many do you consume regularly?

  1. Breakfast Cereals – all cereals are processed foods.  End of story.  ‘Whole grain’ ‘wholemeal’ ‘contains whole grains’ ‘full of whole grain goodness’  blah blah blah.  These are not whole foods, they are processed.  Have you seen a grain of wheat, barley or corn lately.  Do they even slightly resemeble the breakfast cereals.   Even if they were whole grain, we don’t need whole grains to be healthy anyway.  In fact, most modern research (that is those studies not funded by the grain boards etc) are showing that most of our modern diseases can be related back to our huge consumption of grain foods.  Stop eating them!!  Don’t kid yourself
  2. Bread and pasta – see number one.  How many times do you see recommendations to eat non-processed foods with the very next sentence recommending wholegrain bread or pasta???  What is that?  Bread and pasta do not grow on trees, they are  manufactored, processed foods.  And no making them yourself is no different.  Flour is a processed food.  Think about it.
  3. Museli and Breakfast type bars – see above.  Need I say more.  These are not healthy in any way, shape or form.
  4. Low Fat Yoghurt, heck low fat anything for that matter.  Studies have proved that most artificial sweeteners cause diseases such as cancer.  They even cause you to gain weight!  Yes you read correctly, they cause you to gain weight!
  5. Fruit Juice – 100% fruit juice is not 100% fruit juice.  If you really have to, make you own, but I still would not recommend this.  How many oranges or whatever fruit you use, do you need to  make enough juice?  Think of the calorie level!!  Eat the fruit!  Do not give this to your kids either.  Give them water.  Juice is not a healthy choice.  Stop kidding yourself on this too.
  6. Rice cakes and other so called healthy biscuits, crackers and crisp breads – see number one, two and three for this one.  No wholegrains here either, despite what the label says.  Just a short pass ticket to diabetes, weight gain etc
  7. Low fat or high protein muffins, cakes and biscuits – really do I need to explain this one.  For a start, low fat does not equal healthy!!  Repeat – low fat does not equal healthy!!  I’d say it again, but …….  These foods are high in either sugar or artificial sweeteners (sugar would be the better choice, but is still a bad one)  They will not help you lose weight, they are not healthier than ordinary cakes and muffins.  Do not kid yourself here either.  You are not kidding anyone else by buying them.  And dont feed these to your kids either.
  8. Packets of just about anything – Don’t believe the labels.  Whole grain, full of natural goodness, healthy, low fat, diet, lite, 25% real fruit, the healthy alternative………It goes on and on.  These foods are not healthy.  A list of ingredients and exaggerated claims to fame practically scream that the food is not good for you!!  If it comes in  a packet, leave it alone.  (exceptions include frozen vegies, nuts and some other items but I am sure you get the picture)
  9. Milk – is for baby cows.  It is one of the highest causes of allergic reactions.  You may even be intolerant of lactose without even knowing it.  This can have a huge impact on your immune system which in turn effects your entire body and general health.  It is also linked to many common conditions like excema, acne, sinus problems, heart disease, high cholesterol etc etc.  Give it a miss and feel the difference

So how did you go?  Eat many of these things?  Try cutting them down to once or twice per week.  You will notice a difference in how you feel within days.

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You’re At Risk Of Diabetes

I wanted to write about non-insulin dependant diabetes, which is a very common condition these days.

Even more so than you think and unless you are eating healthy foods almost all the time, you are very likely to develop this condition yourself.

Type 2 Diabetes used to be called ‘adult onset diabetes’ but now it is so common in young people, including children, that the name does not fit the disease anymore.

Once upon a time, it was half a lifetime or more of not-so-bad but not-so-good eating that caused Adult Onset Diabetes.  Nowadays, our diets are so bad from very young that it is very common even in primary school aged children OR YOUNGER.

Insulin resistance is basically when the body becomes resistant to the effects of insulin and this is usually the first stage of the disease (if its detected this early)

Insulin is one of the most powerful and important hormones in the body and it’s job is to get energy (in the form of glucose) from your blood into your cells and regulate blood sugar levels.

Without it, you would die as your body would not be able to use the energy (glucose) that your diet supplies no matter what or how much you consume.

People who cannot produce their own insulin have Insulin Dependent Diabetes and must use insulin injections instead to prevent hyperglycaemia, coma and eventually death.  Insulin Dependant Or Type One diabetes used to be something only people born with the condition had.  But Type Two Diabetes can lead to Type One Diabetes!

A diet too high in carbohydrates and a lack of exercise are two of the leading causes of insulin resistance. When you eat carbohydrates, glucose is released into the bloodstream. This signals your body to produce insulin to take some of this energy to the muscle cells for immmediate energy.

Some of the energy (from the carbohydrates and other macro-nutrients) also converts some to glycogen which is sent to the liver and muscle tissue for short term storage. This energy can be used when blood sugar levels drop again. This short term storage is limited and so excess glucose is converted to body fat for long term storage.

This system works really well most of the time, but an excess of carbohydrates and certain kinds of carbohydrates are more quickly converted to glucose and cause a flood of glucose into your bloodstream. This causes an equally large surge of insulin which causes your blood sugar to drop very quickly and triggers fatigue and cravings for more carbohydrates.

When this happens regularly, your insulin levels remain high and your body struggles to convert all the glucose properly. It then continues to produce insulin in an attempt to overcome this and eventually the receptors in the cell membranes become less and less effective in recognising the hormone insulin.

Another side effect of the glucose that remains circulating in your bloodstream is that it begins to effect your heart, kidneys, nerves, eyes and blood vessels. I am sure that you have heard of amputations and blindness being caused by diabetes.

Eventually your pancreas is unable to supply enough insulin to maintain stable blood sugar levels and your blood sugar rises above normal levels. At this stage you may be diagnosed as having Non Insulin Dependent Diabetes.

If you do not get this under control (because you don’t change your dietary and exercise habits or you haven’t been diagnosed and don’t know you have it) your pancreas will eventually falter and be unable to keep up with this condition. This may lead to having to take insulin injections as you progress to having Insulin Dependent Diabetes. (The cause is different to people who experience Insulin Dependent Diabetes from childhood)

If detected early, this condition can be managed and full blown diabetes can be prevented.

Don’t wait till you have been diagnosed, do something about it now. Clean up your diet and exercise regularly.

Some preliminary symptoms include but are not limited to:

  • Anxiety, fatigue, sleeplessness, head aches, palpitations
  • Eating in response to emotions and what you may call cravings
  • Cravings for high carb foods especially, but any foods really
  • Overweight – even slightly overweight
  • Polycystic Ovarian Syndrome
  • Frequent hunger or thirst even when you’ve already eaten or have drunk enough
  • Dizzy spells
  • Pins and needles
  • These are just some of the signs, and you may have all or none of them. (these symptoms can also mean other things so check with your doctor if suffer from any of them)

Please note that I am not recommending that you do not eat carbohydrates. What I am recommending is that you change your sources of carbohydrates to fruits, vegetables, some plain yoghurt and limit your intake of grain based carbohydrate foods like breads, pastas cakes, pastries, biscuits, sweets etc.

The latest info that says it is actually our overconsumption of carbohydrate foods of this type and not our saturated fat intake that is increasing the rate of heart attacks, stroke, high cholesterol etc.

I will bring you more on that later. The above is a simplified, but accurate, version of how your body works in regard to insulin production. If you are interested, I can recommend good books that provide more information on this.

Please also think about this stuff and how it relates not only to yourself, but to your loved ones as well. For instance, don’t let your kids get to the stage where they worry about how they are going to lose the excess weight and get their health problems under control. Teach them now about healthy foods and encourage them to eat a variety of real foods rather than filling them up on junk. Just remove the junk from the house and take healthy foods with you when going out. It can be done and they will not starve when they refuse to eat it. Don’t give in-this is their health and yours that we are dealing with.

Remember when party food was only eaten at parties?? Now it is a regular addition to peoples’ diets several times every day.

An effective training program coupled with healthy eating habits will dramatically reduce your risk of diabetes.  Even if you’ve been diagnosed already, cleaning up your act will help.  Many people are able to reverse their diagnosis, especially in the early stages.

At FitterFaster, we don’t just focus on losing weight.  We focus on improving what you eat and your fitness as a means to achieving optimal health.  Be warned, if you’re not eating well and you’re not exercising, you will pay the consequences sooner rather than later

Find out about our programs by completing your details below


7 Steps To Great Results

Now that the weather is cooling down, it is a great time to get started on your fitness plan or to give your current plan an overhaul – think get more consistent and stop being average. Think of how it will feel if you have dropped a few pants sizes when everyone else is getting bigger over Winter.

Mostly, the things we do every day are done by habit.  Meaning, you just do them without thinking about it.  You clean your teeth, get dressed in the same way, visit the same cafe for lunch, pick at the same treats in the evening.  Basically we don’t think too much about anything we do – it’s all habit.

Often these habit are NOT supporting our health and fitness.  These are what we call ‘bad’ habits.  Let’s see how we can change these.

There are a few keys to changing bad habits … I highly recommend that you create a plan based on these keys, before you start to implement your habit change, so that you are well prepared and well positioned for success. I have used the example of binge eating on junk food, but the same keys apply to changing any habit such as quitting smoking or missing workouts.

1. For each habit, identify your triggers. What situations trigger your binge eating (boredom, watching TV, sitting down after tea, having coffee, drinking alcohol, stressful meetings, going out with friends, driving, etc.)? Identify all of them, for each habit.  Write them down on a piece of paper.  I’d make 3 columns, once for the bad habit, one for it’s triggers and the 3rd for step 2.

2. For every single trigger, identify a positive habit you’re going to do instead. When you are bored, instead of eating (or whatever your habit is), what will you do? What about when you get stressed? When you go out with friends? Some positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, going for a walk, talking to someone in your family, and more.

3. For at least one month, focus entirely on being as consistent with your triggers as possible. That means, every single time those triggers come up, do the positive habit you identified instead of the negative one. The more consistent you are, the better the habit will form. If you sometimes do the new habit when the trigger occurs, and sometimes don’t, the new habit won’t form very well. Try to do it every single time. If for some reason you fail, extend the one-month period and try to be very consistent from that point onward.  Try to work on just one habit at a time.  Put ‘post it’ or other reminders in spots where the bad habit usually occurs; on the fridge, in the pantry, on your dashboard (for those that cave in to drive-thrus) etc

4. Avoid some situations where you normally drink and eat, at least for a while, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to eat or smoke, avoid going out with them. This applies to any bad habit — whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realise, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.  In the short term avoiding the trigger situations can help. 

5. Realize that your urges will be strong, but they will go away after a few minutes if you distract yourself with your new habit.  They come in waves, but just ride out the wave. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.

6. Ask for help. Get your family and friends and co-workers to support you. Join a Fitness Program like  FitterFaster.  Get a workout/health buddy. When you have really strong urges or a really difficult time, call on your support network for help. Don’t eat junk food, for example, without emailing your support crew or me. Don’t eat it until you call your buddy first.

7. Staying positive is key! You will have negative thoughts — the important thing is to realize when you’re having them, and push them out of your head. Squash them like a bug! Then replace them with a positive thought. “I can do this! If Jo can do it, so can I!” 🙂

Bonus tip: If you fail (and many of you will, at least once), don’t give up. It can take many many attempts before you get control. Figure out what went wrong, and plan strategies to overcome that obstacle the next time. Keep your positive attitude and keep trying. You’ll get it eventually.  This is key-do not give up because of one slip up.

And don’t let old habits sneak back once you reach your goals.  If you binge or fall off the wagon, just get up and keep on going. Let it pass and move on.  Every day you will be tempted, but it does get easier.  The key is to move on and remember what it is you are trying to achieve

To find out about training at FitterFaster complete your details below and I will send you an email with details.  You can check it out and if you’re