Monday, 11 December 2017

To get weight loss results, do the most important things first.

I get a lot of questions...

Which I quite like to be honest...

Maybe it’s massaging my fragile ego...

That someone might think I know something about something...

But a lot of the time I find it’s easy to get bogged down in the details...

Or worse that working with me means they are going to have to give up all the small things they enjoy...

“I will never be able to have wine again, I can’t forgo my wine, or favourite snack and after what I have to go through in my day- it’s the one thing that keeps me sane”...

“I like peanuts but I heard they were not the best nut”...

“Can I still put sugar in my tea and coffee?”...

“Can I still have my favourite little treat at the week end?”...

These are details, this might be the most hippiest way I describe something...

But these are “small rocks” and if you worry too much about them, you haven’t got much room for the big rocks...

The things that really matter...

That will make a difference...

Some big rocks are...

Having a modest portion of a protein rich food at each meal...

Drinking enough water...

Having enough and a variety of vegetables...

Doing exercise that stimulates muscle combined with heart healthy exercise a few times a week or at the very least, just being active enough...

Once these become part of your lifestyle, if you are thinking I want to go further...

Then it’s time to go on to the next biggest thing...

And so on...

But it shouldn’t be one more thing you have to think of...

Go with and focus on those things that make a big difference...

Or if you don’t need another thing to think of...

Then get help from someone you consider knows something about something...

Reply in the comments if you have any questions.

But only if you are willing to apply those big rocks I mentioned before.

Thanks Ed.

www.loseandshapeupexpert.com

Monday, 4 December 2017

Weight Loss is all about calories, or is it?

One of the first useful things I learnt in helping Busy people lose, fit better in their clothes and have more energy was about calories in and calories out…
We all know we put on weight (fat) when we continuously consume more calories than we burn…
And the excess gets stored as the flabby stuff at the rate of 3,500 unused calories to half a kilo of body fat (1lb)…
So common sense tells us to lose, we just have to consume less than we burn…
So if we eat the right amount of calories is doesn’t matter how healthy the food or drink is…
Or does it?…
See I totally agree that 1,000 calories of Coca Cola and 1,000 calories of Broccoli burned in a laboratory would release the same amount of energy…
But things change when you actually consume them…
Coke and Broccoli trigger different responses in the body in relation to metabolism, hormones and lots of other messengers…
The coke will spike blood sugar and insulin leading to increased hunger and fat storage…
Whilst the thousand calories of Broccoli will stabilise blood sugar, make you feel full and increase fat burning…
So whilst they are the exact same number of calories to start off with, they will have a very different effect on the body and your health and ongoing lose and shaping results.

Thanks, Ed

www.loseandshapeupexpert.com

Monday, 27 November 2017

Do you relate to this losing or gaining weight scenario?

I talk a lot about Blood Sugar Stabilisation...

It’s sounds like a fancy term...

I could talk Science and hormones, it’s ok though I’m not going to!...

So in real terms, how does stabilising blood sugar effect wether you as a Professional on the go are celebrating the fact that your shape is changing or are you left feeling unhappy that your clothes don’t fit or you feel unhealthy and sluggish...

Well how about a Monday Morning where you struggle out of bed, make a coffee to give you a much needed kick, get ready for work, help children get ready if you have them, make sure you have everything ready for the day and start thinking about your to do list and then suddenly “oh my god look at the time!” Pack everything into the car, jump in, battle the traffic and travel to your place of work, on the way maybe you stop somewhere for fuel or more coffee or you are on public transport and you decide to get one or to give you that kick to start your to do list, you go to get a coffee at work then the smell of sugary warm pastry hits you...

suddenly you are very aware of the empty void feeling in your stomach, you press your face against the glass (the only thing between you and a sugary breakfast) the sugar glistens, you start salivating...

You are trying to be healthy, so you try to be strong...

But it could be ages before you get something to eat and then for it to be healthy it may take preparation or a short journey and right now, you don’t have time for it that! “Yep, I will take that one, in fact put it in a bag to go” it can be eaten on the go- saves precious time...

If the above scenario is a “just this once” then it’s not much of a problem...

It’s when that becomes the habit, it’s when things are repeated over and over, that’s when it adds up...

It will take a conscious effort, but how would the above scenario play out if you managed to have a quick, planned and ideally balanced breakfast?

Or some balanced snacks you take with you, that could have at least taken the edge off the hunger until you get chance to have something balanced...

Those pastries may still look appealing, but it would be easier to pass on a satisfied stomach...

What if that was your on going habit, what kind of effect could that have?

Like I say, you’re only a few habits from making progress...

If you would like help to do this just reply to this post with any questions...


Would love to help.

Ed.

Tuesday, 21 November 2017

Knowing what to do for weight loss is not your problem, its how to start and keep going!

It’s not that you don’t know what to do to lose and be in the shape you want to...

Or the health...

Have the energy...

You know you probably need to reduce portion size a bit...

Eat more vegetables...

Exercise consistently enough...

If you did that regularly enough you would make progress...

But knowing isn’t the problem, it’s how do you start and do those things often enough to see change?...

That’s the hard bit...

There are a few distractions along the way...

“Anything else with your coffee?” “Mummy I really can’t eat any more” “Let’s not eat rabbit food again, can’t we have steak and chips?”, it’s thingy bob’s birthday we are all going to that posh Italian” “I baked this cake, want a small slice (slab)” “it’s so late, we still have to eat-takeaway?” and it’s been a long day/week/play date/ let’s face it anything really- “I will poor you a glass or two”...

The things that pop up that can stall progress will pop up all the time...

And the route to success shouldn’t mean becoming a hermit...

But where there are situations at every turn to derail you...

How can you have the right mind set to start and stay on track?...

Well to start, you have to have one great big reason as to why you want to achieve what you do...

“I would like to lose a bit of weight will only take you so far”...

Maybe take that statement and ask yourself “why” five times and see what you come up with...

Where are all the clothes you long to wear again, probably hidden away?...

Then put them somewhere you can’t miss, that you have to see again and again...

Already got a holiday booked?... use a picture of the place as your screen saver...

Set alarms if you need to...

have the reason to lose and shape up so at the front of your mind, that when of those scenarios comes up...

You choose something different or compromise...

“Steak?” “Ok, but I will have a salad with it and just steal a few of your chips, because I know you like that” instead of totally joining in...

Do that and compromise with the different scenarios and before you know it, a different habit has been formed...

And another...

Baby steps is fine, but continue that...

It will then take you somewhere.

Or if you need something to get you started, go here...

www.loseandshapeupexpert.com...

and click "get started for free".

Kind Regards,
Ed.






Monday, 13 November 2017

Maybe in your younger days pre children you could do things on a whim...

Life could have a certain spontaneity...

Not so much anymore now you are older, have more commitments and possibly children...

Life involves a lot more planning and routine...

But you could really use this to your advantage for losing and shaping!...

Maybe why I have some kind of success is because I am a little bit “routine”...

I know, not a great brag, but hopefully evidence I’m trying to help rather than impress :)

But if you have stable routines around your other commitments, build in your own routines...

I have said it before, success at this is doing the same mundane healthy habits over and over...

So if your life had become a lot more routine than it was before then use it to your advantage...

I know you are short on time, but find habits that are so quick to implement...

Could be as simple as having a healthy breakfast buy setting your alarm five minutes earlier...

Packing healthy snacks and drink if you spend a lot of time in your car...

On the flip side, it’s easy if life involves routine to keep repeating unhealthy habits...

Are there any when thinking about it that you do over and over without thinking or can you increase your awareness to look out for them?...

How could you take baby steps that wouldn’t require time, just doing things slightly differently...

So if life has got a bit predictable and routine, use it to your advantage, do that rare thing of helping yourself and  start putting in some habits that will effect your losing and shaping efforts and effect your health and happiness for the better.

If you read my blogs and wish I would cover a certain subject, just let me know!

Here to help.

Ed (I remember one of the little ones saying “Mummy, Eda is very predictables”) Stride.

Monday, 6 November 2017

Maybe you are losing despite what the weighing scale says...

I’m quite sure I have mentioned it before...

I’m not a great fan of weighing scales...

They don’t tell you the big picture...

It’s not always bad if you gain or stay the same...

Not always good if you lose, good for the mood I know...

Maybe there are alternative ways to measure...

Let’s be honest, most of us really want to lose and shape up to look better...

I know I do!...

The scales don’t always tell us that...

Graphs that measure BMI don’t always give us the big picture regarding our health for that matter...

What about some other ways??!!...

I would measure this with people, even when I started way back when...

The waist to hips ratio...

Here is the scenario...

You are feeling miserable, you got on the scales and despite even doing strength type exercise regularly, despite making very good food choices, even having to be extra strong at week ends not to go off track too much...

The scales say you are exactly the same...

Despite all that, absolutely no progress what’s so ever...

I know I would be asking the same question - “What is the point??!!”...

But then you decide a second opinion is needed, recently you recorded your waist to hips ratio...

(Measuring circumference of tummy and hips and taken a ratio)

You notice, that the tummy measurement has decreased!...

Progress after all...

You have lost fat, but gained a little bit of metabolism boosting muscle and health inducing hydration is up too...

You thought you looked a bit better...

Muscle doesn’t weigh more than fat, a pound of each is the same, but the same amount of muscle is much more dense and takes up way less room hence inch loss!...

A waist to hips ratio is always a good measurer of health, a ratio of 0.8 or less is healthy for ladies...

Unlike how much you weigh, there is no second guessing...

There are many other ways - how tight clothes are for example...

And I know it’s important but, all measurements don’t have to be about aesthetics...

How about how you feel? How you deal with stress, your strength, sleeping patterns?...

Energy levels are a good one...

At the beginning I like asking people I’m working with how confident they are at achieving their goal (out of 10)...

Then later on, I ask again (they rarely remember what they said)...

When the number is higher, they realise they must be making progress and that their out look has changed...

It’s quite powerful when someone realised they are actually more confident about getting results...

You can do this...

Ed ( When I took a waist measurement I would always stay there for a minute or two, wait for that big exhaling of breath to come) Stride.

Monday, 30 October 2017

Weight Loss, In order to be great, you do have to get started...

After another one of my small group Personal Training sessions...

Luckily I have a group incredibly motivated to attend...

But say on a Friday morning, there is that end of the week feeling...

Your body is ready to wind down a little for the week end...

And in my exercise demo’s I give easier and harder options...

It’s funny but once the warm up is completed, suddenly things change, they can still pick the easier options- but they don’t!...

And then at the end, everyone is lifted and optimistic...

It’s only in its first month but I should have run this sooner!

In the short term I have had comments like 

“I feel like I already have more energy”...

“I can feel things have started and I only had to make a few changes”...

“If I keep doing this I will actually feel confident in a bikini”...

“Actually I broke this down cost wise and although it’s about heading to a result it’s only just over £10 per session”...

(That’s if they come to all of them, see what I did there?)...

I think that’s the difference, I never underestimate how hard it is to get started with something...

The motivation and commitment to it...

But it usually is the difference between feeling stuck and completely unable to change a situation no matter how much you want to...

To suddenly having a different outlook - to now being aware of what’s possible...

Introducing a few lifestyle habits that fit, that can be done with with a little help and support from others doing the same...

Or yours truly 😉...

Suddenly the outlooks different, yes I will tell it like it is- it has to be steady to work...

So many have come to me after trying the rapid loss thing and gaining it back...

But those in the know are seeing the short term results and know there are still enough weeks until Christmas to really make a difference...

And some are even focused on next summer!...

With a consistent plan and realistic lifestyle there won’t be a gaining back phase...

But that is the power of getting started, it’s not about being stuck any more, it’s about possibilities...

How the future is going to change for the better...

It doesn’t matter how small the things are that you have to do in the beginning, I’m sure you can list a few that you can do bit by bit...

The big question is: isn’t time you got started...

You don’t need to wait for a new year...

The best time is right now...

If you are wanting to get started head to www.loseandshapeupexpert.com

And click "get started now" for some free actionable tips to get you started...

Any questions, leave me a comment...

Thanks,
Ed.


Ed (