Are you Psychologically ready for change?
One of the tools I use with clients is Psychometric testing so we can see where they are on the stages of change scale
Precontemplation – Have no desire to change, happy as they are
Contemplation – Starting to think about making some changes but not quite there yet
Preparation – Doing some research in the changes they are wanting to make
Action – Joined the gym, took on a coach and making changes
Maintenance – Got into the flow of the changes they have made, and they have become part of their daily lifestyle
Relapse – Relapse can happen at any part through the stages and is part of the journey to be honest, it's how you deal with that counts
We retest every 4 weeks so we can see how we are doing and if any adjustments are needed to keep things on track also it is nice for them to have a record of how they are changing and how they may have moved from one stage to another, and over time It's also good for becoming more self-aware of where you are, which is a great skill to have
Just a heads up if you are living a healthy lifestyle already, you could possibly get a precontemplation results as you will not be thinking about making changes is those areas
Link to try a test www.moveitmanfitness.co.uk/try-a-test/ ... See MoreSee Less
The human heart is the most incredible muscle in the body, beating about 100,000 times to send 3,600 gallons of blood through 75,000 miles of blood vessels each day. Sure, skeletal muscles are vital to our ability to function, but the heart is truly a step above. Our heart is designed to make sure it can keep pumping – it has its own set of fail-safe systems in place in case one portion of the heart is unable to function.
Since the heart is so important to our ability to move, to exercise, and to live, we must honour it by treating it well. One of the best ways to improve heart heatlh is to do low intensity steady state Cardio LISS for short, for between 30-60 minutes keeping your heart rate within 120-150 bpm
LISS is great for beginners especially if you are carrying some extra weight and choosing the minimal impact options like cycling, cross-trainer, swimming, and walking, you will start to build up strength in the tendons and ligaments around the joints which reduces your chance of injury and build a solid foundation from the start
When you are exercising the heart and the lungs work together to pump oxygen to the muscles being worked, the heart gets bigger and stronger the more you active you are with regular and consistent exercise, more capillaries grow in the muscles you are working, this is one reason exercise starts to feel easier over time
This helps cut your risk of heart and circulatory diseases by 35 percent, plus it is great for your mental health because when you are active your brain produces chemicals called endorphins these reduce felling of pain and help to make you feel more positive and being active cuts down stress hormones reducing anxiety
Combined with a balanced diet you will be helping yourself in reaching and maintaining a healthy weight
There are lots of options to use for a LISS session walking, swimming, cycling, aerobic classes, dancing, shadow boxing, anything that you can maintain steady work rate around 50-70% of you max bpm, so ideal you will have a heart rate reading device like a Fitbit or chest strap heart rate monitor ... See MoreSee Less
Exercise does not have to be boring, here is why
I know I know the thought of exercise may seem boring and mononoms, but it does not have to be that way
Going to the gym for an hour is not the only way to exercise
There are lots of clubs you could join like running, orienteering, martial arts, dancing to name a few
Plus, they have a great social element which can really help if you really cannot abide the thought of going to the gym
Boxing is great too, I do lots of pad work with my face-to-Face clients and they love it, as it really is a great de stressor after a long day, either that or I have a face people want to punch
How could you add some fun to your exercise, let me know in the comment section ... See MoreSee Less
Full Body HiiT Circuit
Perform each exercise for 20 repetitions
Then rest for 60 seconds
Repeat circuit 5 times
The fitter you get you can cut your rest time in between circuits 45s,30s,15s until you can do all 5 rounds with no rest in between
Let me know how you get on in the comment section 👇 ... See MoreSee Less
If you want to improve your fitness or build muscle, you need to use progressive overload
For example, if you wanted to improve your 5k running time, you will have to add in more challenging sessions to help achieve that, just going for a jog 3 times a week will do wonders for your health and wellbeing, however you will not get faster without more challenging sessions like hill sprints and intervals
How do you think you could make your next session more challenging, let me know in the comment section 👇 ... See MoreSee Less
Sleep is a vital, often neglected, component of every person’s overall health and well-being. Taking naps and going to bed early can be forms of self-care.
As an adult, you should ideally be getting 7-9 hours of sleep nightly. Our bodies are our temples, and we need to put them first. Heal, rest, and prepare for the next day and whatever gets thrown at you.
Benefits of sleep include
Stronger immune system
Reduction in Inflammation
Keeps the Heart Healthy
Supports Brain Function
And so much more!!
Sleep is important no matter what your days or routines are like!
Set yourself a routine! Stick to it, and you will be happy you did! ... See MoreSee Less
The many health benefits of walking
You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:
increased cardiovascular and pulmonary (heart and lung) fitness
reduced risk of heart disease and stroke
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
stronger bones and improved balance
increased muscle strength and endurance
reduced body fat.
A good daily baseline to aim for is 10.000 steps outside of exercise, In the comment section is a link to a walking log, I know most people have exercise trackers that record their steps anyway but if you can log the daily total and weekly total, plus having it somewhere you can see it as a daily reminder helps with adherence
Link for weekly step count 👇
drive.google.com/file/d/1dldGHyUveOsHoRu-m_i-Wqvi3jUB1KLr/view?usp=sharing ... See MoreSee Less
How to Lose Fat
One of the keys to losing bodyfat is NON-EXERCISE ACTIVITY THERMOGENESIS
N.E.A.T for short, which is how active you are throughout the day, if the only movement you are getting is when you exercise your body will not burn calories as efficient as someone that is continually active throughout the day
So, a good daily baseline to aim for is 10.000 steps outside of exercise, Yoga and Pilates is a great supplement to your regular workouts and can be classed as active rest, dancing, housework, gardening, anything that stops you from sitting down basically
How could you increase your N.E.A.T this week, let me know in the comment section 👇 ... See MoreSee Less
30 Day Challenge
It is a new day and a new month making today a good a time as any to make a fresh start
Over the next 30 days pick one off the list each week as the best way to make long term lifestyle changes is small incremental adjustments which are far more substantial, than an all or nothing approach
Mine to start is cake, let me know your first choice in the comment section 👇 ... See MoreSee Less
There are lots of different eating plans out there and do a degree they all work
However, the key to success is finding the most sustainable one for you and that fits your lifestyle
Balance is paramount, how could you find more balance in your diet, let me know in the comment section 👆 ... See MoreSee Less
Thought I'd introduce myself 👋 ... See MoreSee Less
Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.
Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.
Not getting enough protein in your diet can lead to health issues. For example, tissue can break down and lead to muscle loss.
But more isn’t necessarily better. While it can help build muscle, if you take in too much your body may store the excess as fat.
High-quality sources of protein include:
Lean beef or pork (in limited amounts)
But you can get all the protein you need from plant-based sources. These include:
Legumes, like beans, peas, or lentils
Grains, like wheat, rice, or corn
You can combine large amounts of these with smaller portions of animal-based sources, like dairy products or eggs to make sure you're getting enough amino acids.
Limit the amount of protein you get from processed meats -- like bacon, sausage, or cold cuts. ... See MoreSee Less
Of the 3 main food groups, carbohydrate is perhaps the most controversial. There are many myths about it, especially regarding weight gain. But what are carbs, why do we need them, and are they as bad as the media often make out?
The term carbohydrate, or carbs, covers a wide variety of foods, from the sugar we put in hot drinks, to the rice on our plates.
Carbs are either simple sugars in foods such as fruit, sweets, jam, honey and juice. Or starchy carbs, which are longer chains of sugars, found in foods like potatoes, bread, rice, plantain, pasta, pastry, lentils, couscous and quinoa.
Both types of carbs are broken down by the body into glucose, which is the preferred source of energy for the body, especially the brain.
It’s important to note that not all carbs are the same. Instead of processed carbohydrates such as white bread and white rice, choose wholegrain varieties, and plenty of fruit and veg. The carbs in these are released more slowly, and contain higher amounts of fibre, antioxidants, vitamins and minerals.
Carbohydrate is the only nutrient that contains fibre, so people who avoid carbs are very unlikely to reach the recommended fibre target of 30g per day.
There is no scientific evidence to show that carbs cause weight gain when compared to other nutrients. Evidence shows it’s the total amount of calories that’s important. Completely cutting out a whole food group such as carbs could be damaging in the long term and is not recommended.
Limiting your intake of foods with added sugar, such as sugary drinks, sweets, cakes and biscuits, is also recommended as part of a healthy balanced diet.
#carbs #carbsaregood #balance #healthyfood ... See MoreSee Less
The best exercise to lose bodyfat…....
What do you think it is? Running, swimming, spin class, weight training, walking, aerobics, yoga, HIIT
Well, the best exercise is Drum roll please............. the one that YOU like to do and can see yourself making a part of your regular routine, as consistent regular exercise will do the trick whatever that may be, choose to enjoy the feel-good feeling you get from doing something you enjoy, not punish yourself chasing to look good
#feelgood #fitness #fatloss #exersice ... See MoreSee Less
If it was easy then everyone would be doing it, be patient and you will get there in the end, that’s what my Mum and Dad would to say to me
With any endeavour we choose to pursue it can become frustrating when results do not come quickly, especially when we are in a time when most things, we want can be delivered to us the next day or streamed instantly
However, when it comes to personal improvements be that fat loss, getting fitter, healthier eating going to bed earlier we do have to be consistent over a period to see the benefits, I would say you will need to give yourself six months
Now you may think six months that’s too long, and I would say it's how you look at it, say you were told that you only had six months left to live, I bet you would not think that way too long and in truth six months is not that long at all , just think how many times you have said to someone I don’t know where this year has gone it flown by
So, if you are wanting to make some changes or make better habits just remember patience are key have faith that you will get there and you will have ups and down on the way just accept that and move past them when you do ... See MoreSee Less
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There are lots of different eating protocols like the example in the post, intermittent fasting, low carb, keto, OMAD, flexible dieting and many more
The point that I am trying to make is that there is no one way that is better than the other the best one will be the one that works for you and that you can make a part of your lifestyle for the long term as long that you are getting a balanced and varied intake of macronutrient (protein, carbohydrates, fats) and micronutrients (vitamins & minerals) from the food you are consuming you can’t really go wrong
The things that you will need to consider are what goals you are wanting to achieve, if for example you want to lost body fat Ideally you want to be in a calorie deficit by eating less and doing some exercise, and you don’t need to make drastic changes straight away
You could start by just exercising to start with and track what you normally eat over a week, then once you know how many calories you are taking in you can start to make some small tweaks, guidelines for the daily calorie limit for men is 2500 and for women is 2000
So, for example, you are a man and after tracking you find you are taking in 2750 calories daily, reduce your intake to 2500 and continue tracking for the next few weeks plus getting in some exercise and if there are no changes, reduced by another 250 Cals and repeat
It's not going to be a quick fix doing it this way but only making small changes are a lot easier to manage and you can see what does work and what doesn't for you, because as I said to make lifelong changes you need to find what works for you, however that can take time so enjoy experimenting and have fun with it ... See MoreSee Less
Hello, have you lost your Move it Mojo
My names Westley and I am a personal trainer and behavioural change coach, and I am on a mission to help people find there Move it Mojo, whatever that may be walking, running, workout at the gym, dancing, yoga and many more
If you are struggling with motivation to get started just start small and build from there let's, say for example you want to start back running again, set yourself 20 minutes to go out and just walk for 4minute and run for 1 minute and each week reduce walking by 1 minute and increase running by 1 minute, until you are running nonstop for 20 minutes
Once you are running nonstop for 20 minutes you could just a on 1 minute of running each week and in six months' time you could be running for 40 minutes nonstop in a nice slow gradual way, plus you will be a lot less likely to pick up any injures, Slow and steady always wins the race
I would advise that although the workout time to start was 20 minutes I would add on 5 mins for a warmup and 3 minutes cool down
If you are thinking about working with a personal trainer, I am more than happy to have a no obligation chat to see if it would be right for you ... See MoreSee Less