Woohoo I’m back!!
After an amazing week away resetting & recharging my batteries in Tenerife.
Followed by taking on Scotland’s biggest mountaineering route (the Cuillins Ridge Traverse) in Skye which involved 20 summits, 10 Munros, 22km, 60k steps, 4000m elevation and a bivi (night under the stars) in only 2 days!!
Aaaand also whole lot of shi**ing myself whilst embracing my fear of heights, lol.
It feels AWESOME to be back.
I know this is pivotal week for many.
With the Summer holidays ending and school’s going back, it’s time to put that foot on the pedal and really start prioritising your mental & physical health.
So you look great, feeling amazing and finish this year the strongest, healthiest & happiest you possibly can.
WHY?
Because life’s too short to feel unfit, unhealthy and unhappy!!
So…
Today, I wanted to share with you 2o quick tips to help you get started.
Many people tend to over complicate things when it comes to losing fat, being successful and feeling happier in themselves.
Here’s how to keep things simple and achieve faster, lasting results.
1. Choose a fitness routine/plan you ENJOY.
Enjoy = stick at it = consistency = results.
If you don’t like running….you don’t have to run.
2. If you want as much ‘bang for your buck’ as possible – choose COMPOUND exercises.
Ones that use lots of muscles.
3. There are NO shortcuts to creating the body you want.
Forget pills, detoxes, cleanses, fat burners, shakes, fat freezing belts and any other pointless supplements or gadgets.
Think:
- Calorie deficit
- Higher protein intake
- More fruit & veg
- Less alcohol
- Strength workouts x3 pw
- More steps
- Better sleep
- Consistency
4. Which lead us onto – CONSISTENCY
Nothing needs to be perfect but ‘being good’ Mon-Thurs then eating/drinking for Scotland all weekend will never get you the results you want.
Work on finding more of balance and focus on moderation.
5. There’s ‘no one-size-fits-ALL’ nutrition program.
The best diet you can have is one that works for YOU and fits with your lifestyle.
Fatloss = one rule = calorie deficit.
A good place to start would be to eat healthy, nutritious foods 80% of the time and allowing yourself to enjoy 20% flexibility.
6. Guilt and regret are WASTED emotions.
If you overeat or fall off the wagon in any way, the best thing you can do is get over it and move on as quickly as possible.
7. There will be times when you may need to take a break from exercise – that’s OK.
Skip a workout, get the lurgy or take 2 weeks off for holiday – refer to point 6.
You’re in this for LIFE – it matters what you do most of the time, not some of the time.
8. The MIRROR is more reliable than the scale.
The mirror, your clothes, pictures, measurements, physical performance, recovery time, relationship with food, consistency, mindset, positive habits, quality of sleep, hydration levels, mood.
These are all far more accurate than the scale which will naturally fluctuate daily whether your nutrition is on point on or not.
Weight gain does NOT automatically equal fat gain – read that again.
9. Put your BEST effort into every workout.
Some days you may feel full of beans, others it may be a struggle.
Either way, adapt but always do your best.
Half assed effort = half assed results.
10. Focus on 1 or 2 goals at a time.
Breaking big goals into smaller goals are much more manageable, achievable and in turn create momentum and motivation.
11. Make working out a HABIT.
Exercise should be a non-negotiable.
Forget fatloss and think mental health, energy, mood, stronger bones, muscles, joints, reduced risk of heart disease, diabetes, high blood pressure and being around for your kids when they grow up!
12. When you need take a break, take a break.
Refer to point 6.
It’ll take you longer to recover from burning out than it will taking a few days off.
13. Opinions are like a**eholes, EVERYONE has one.
Opinions are simply opinions and not facts.
So don’t let someone else’s opinion become your reality!
14. Your self-talk is your SUPER POWER.
Be your own biggest supporter and build yourself up instead of beating yourself down.
Positive self talk builds the foundation for self belief and when you have that – you can achieve anything.
Aim to focus on what you can control instead of can’t.
15. Don’t be afraid of weights.
This is the KEY to shaping and sculpting your body.
Want to ‘lose weight and tone up’? – Pick up some weights.
Want to burn more fat and speed up your results? – Pick up some weights.
Want to feel stronger? – Pick up some weights.
Start light and go heavier as you build your strength.
16. Walking is one of the best forms of exercise EVER.
You can do it anywhere, anytime, costs nothing, burns calories, amazing for your mental health and nearly impossible to get hurt.
17. Track your progress.
I’m amazed at how many people don’t do this.
What gets measured – get managed.
Pictures/measurements/clothes test every 2-4 weeks are incredibly important for assessing your progress.
You may also want to track your calories, protein, steps and workouts.
Assessing your progress will let you know what’s working for you and what’s not so you can adjust accordingly and keep moving forward.
18. Something is ALWAYS better than nothing!
A short workout is better than no workout.
A 5min walk is better than no walk.
Eating one healthy meal is better than no healthy meals.
People get results when they consistently do what they can when they can.
19. NEVER stop challenging yourself!
If you want change to happen in any way, then you need to challenge yourself and step outside your comfort zone.
20. Come along to my BodyMax Blast fitness classes.
Ok, so this one is a cheeky bonus one but straight up – a fantastic place to start!!
✅ 30mins.
✅ Women only.
✅ Options throughout.
✅ No gym/membership required.
✅ LOADS of friendly support.
Tap here for more info/booking
I’ll be opening up Sep/Oct classes next week so stay tuned.
Whether you come along a join us or not, I hope you found this info helpful today.
If you did, please feel free to share it with your friends/family.
And if you’re reading this thinking:
‘That was great Lee but I just don’t know where to start and can’t make your classes’.
Get in touch and we can have a chat : )
Lee ‘buzzing to be back’ Donald x
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