Is Fruit Bad For You?

Post to Twitter

A phrase Ive heard often – “but isn’t fruit bad because of the sugar in it?”

So let’s break this down.

— Why do people say that?

Yes fruit is carbohydrate and therefore contains sugars, but it does contain a number of different versions (fast medium and slower releasing ones)

When broken down, no matter what speed, our body sees sugar as sugar, whether it’s natural or man made, this raises the release of insulin a fat storing hormone, and if you’re sedentary you need less carbohydrates in your daily diet.

— Added benefits

Fruit also contains nutrients – vitamins and minerals the body can use, unlike cakes, biscuits and sweets, but it also contains some fibre to SLOW down the digestion and release of this sugar – again unlike confectionary.

— So is it ok?

Yeah Ive never seen anyone become over weight through eating fruit- it’s always the rest of the regular diet which is letting them down.
Sure if you’re eating too much sugar generally and eating fruit then I’d look to cut back- have more raw veg as a snack – lower sugar, more fibre for fullness and still containing vitamins and minerals.

Whereas all the talk is around at least 5 portions of fruit and veg a day, personally I’ll only have one of those as fruit and unlimited as vegetables.

Hope that lays some myths and worries to rest?!

Post to Twitter

Posted in Uncategorized by Mark. No Comments

Why you’re not losing weight

Post to Twitter

Weightloss
———-

So top of the poll!
The one most people, at some point have a battle with, be it physically or mentally.

Whether it’s a lot of weight to lose,
occasional up’s and down’s between sizes,
or on reflection,
it’s more around improving energy, and just ‘firming up’ certain areas.

But end of the day, the ‘thoughts of weightless’ affects many, as our body is us,
our external reflection to others, and how we initially project ourselves outwardly.

So why is it not ‘happening’ ?

Well, I’ll probably need YOU to tell me that,
but let me offer 5 thoughts from experience;

1. Do you REALLY know what you want to achieve? In life, when we don’t have a CLEAR definition of our aim or objective, is there really any DRIVE or passion to achieve it? I’d say not…… Re-visit those points above, see where you fall, and then get CLEAR on the REAL outcome

2. Having said you need to be CLEAR on the objective, too many people put the MAIN focus on the end result, and NOT the steps to get there. It’s one thing to know what you want, but that is just the destination, first you MUST know the journey to get there. What things need to change, what things aren’t currently working, what things do you need to start? Like I always say “It’s one thing KNOWING something, but it’s another DOING something” – this is why having someone, (me or otherwise) help you, achieves SO much more – Having “an outside in” ability to assist and implement steps SMASHES through procrastination, excuses, lack of time and every other obstacle that is stopping you doing what you should be!

3. Planning & Preparation – If you’re not doing this around food/meals/shopping – forget weightloss. It’s that simple. If we don’t prepare of prep, we’re leaving things to chance, to convenience, we’re being reactive versus proactive, and we ALL know what that leads to! Often convenience food, biscuits, snacks and all the crap that makes us feel crap! Don’t overcomplicate things – 2-3 breakfasts, lunch ideas, bit of batch cooking and freezing, shop for the meals for the week and prepare in advance as much as you can – doesn’t have to be anal, and chicken and broccoli in tupperware pots each day, but the more focus you can place on your meals, the more in control YOU will be.

4. Slow the F down. Meal times used to be calm, round the table, slow and relaxed, nowadays it’s all convenience, eating on the go, grabbing this, too much coffee, eating at your desk etc etc. How do you expect your body to be in a relaxed, fat burning state if meal times are an inconvenience and something to be rushed before getting on with the next task? There are HUGE metabolic/digestive issues related to eating when stressed – calm and slow down – enjoy the moment!

5. Move more or eat less carbs! How active are you in a day? If the answer isn’t a lot, look to reduce back on your carbohydrate intake. And the ones I’m talking about, are the ‘energy/carb” dense ones – potatoes, rice, grains, (Breads, pasta) under the ground veg, and all sugar based (including alcohol) carb forms. They’re not bad per se, but are pure energy – if you ain’t using it you’re abusing it! You’ll store it as fat. Increase your protein (meats, eggs fish), and green veg or salad options which are more water than energy dense as well as containing more nutrients.

6. – A Bonus one. STOP beating yourself up each time you have “something bad” There is NOTHING bad, there is just choices and how often you make them. Equally stop looking here, there and everywhere for more information on fat loss —— just because you’re either not following the above enough, and it’s not working, it doesn’t mean it’s time to search out MORE info! More information can just lead to further Overwhelm, it’s more about getting down with the Implementation side of things. And that’s 15 years experience telling you that 🙂

If you want to join my 21 Day group for the support and guidance side to pretty much ALL of the above then come aboard – http://www.theweightlosstips.co.uk/look-great-feel-great/
Equally I’d be more than happy to help you out a bit more longer term – you just need to ask, rather than sit, as I said EVERYTHING is always easier when you’ve got a helping hand, and a calming influence! 🙂

So………. who wants to be brave. Who wants to put their hand up or hat in the ring and say which one of the above they’re NOT doing?!

Post to Twitter

Posted in Uncategorized by Mark. No Comments

Why you ARE fine

Post to Twitter

Reasons why YOU are just fine.

Everyone is individual.

Yet Everyone breaths and bleeds the same.
Everyone has their own shit going on in life at some point,
even if, quite often, with the growth of social media,
many don’t let this side out – they pretend life, business etc is amazing EVERY single day……

They’re fooling themselves, and pulling a mask over parts of everyday life.
I’ve come across this with Coaches and PT’s – they talk the talk, put themselves on this pedestal, yet deep down they are FAR from “where they talk to be”!

See, most people actually care a LOT LESS about what you’re doing, a lot less than you maybe think. They’re too busy dealing with their own ‘daily’ problems ……. either inside or outside their head!

So to have “fear” around doing something you NEED or WANT to do for fear of judgement, or what others might think …… sod that 🙂

See, as soon as you take your eyes off YOUR game, YOUR plan, YOUR focus, YOUR WANTS – you’re screwed!
You’re leaving things to chance – success or lack of is left to hope, and in time will massively dent your confidence, motivation and drive.

Same with comparison, and worrying about WHAT others are doing, HOW they might be doing it, WHY they’re doing it., and WHAT they’re thinking

You start to focus on THEIR goals, all of a sudden YOUR wants and aims become what THEY are doing – you lose your GOAL and you lose YOU, your UNIQUENESS.

One of THE best things you can do each day is to be YOU.
Think, talk, act and DO as YOU want to.
Because doing this repeatedly will not only increase your confidence, happiness and freedom, but you’ll resonate and draw closer people that you want, rather than the ‘pretend’ people.

Be you my friend.
Be YOU 🙂

Post to Twitter

Posted in Uncategorized by Mark. No Comments

Where’s my Motivation?

Post to Twitter

Motivation.

Something we all look for more of at some point,
but what is it and where does it come from?

First off we never lack motivation 
around something that is a priority to us.

Whether this is tuning in for Bake Off
despite not working out that day,
or possibly planning what tomorrow’s meal’s!

Going out to a football match with friends,
or meeting up at the pub with friends etc.

We’ll always do what we prioritise,
without any drain on the “motivation bank”

However, motivation is not something we 
get first, before doing something.

Yet, we’ll often sit and wait,
often telling others how we “lack motivation”
at the moment, almost waiting for that
“motivation fairy” to sparkle some dust onto us.

In effect Motivation comes and builds from 
taking action around what we’re putting off,
and doing it, then doing it again.

What we know we should do.

But how do we get started?

1) Chances are we’re stressing out, or overwhelmed
over what we need to do – so make it easier.

2) If it’s going for a run, say to yourself
“OK, I’ll just go upstairs and find my running clothes”

3) Once you’ve done that “OK, I’ll just get them on and pop 
out for 5 mins”

4) Chances are once you’re out, you’ve moved beyond that 
barrier of “no motivation” and 5 mins might turn into 20.

If it doesn’t, so what, you’ve already done more than
you would of previously, then you just build
these steps in again tomorrow or the next day.

As I keep saying small steps done often, will ALWAYS
move you forward, and cause you a lot less stress 
and overthinking about something to boot.

Post to Twitter

Posted in Uncategorized by Mark. No Comments

When things are faster than Usain Bolt!

Post to Twitter

“Damn! Life is taking over!”

“Life is so manic at the moment!”

“Life is so full on, I don’t have time for….”

“Things are crazy at the moment”

Heard this before?

Thing is, Life is Life.

It’s always moving, and at the same speed EVERY day.

It’s therefore NO different to yesterday,
last week, last month, last year.

The only thing that has changed is how you view it.

Think about this (if you want!)………..

Today will come and go whether you
decide to sit on the sofa and watch boxsets all day,
or
you decide to clean this house, go to the gym,
go shopping, finish some work projects,
book a holiday, run some errands etc

The time, the day, life, is exactly the same. It will come and go, as will tomorrow,

What will bring more control, are the DECISIONS you make.
Everything is a decision.

– A decision to read this message
– A decision to put the kettle on
– A decision to scan through Facebook
– A decision to do/not do something

When “life feels too fast” it’s the decisions which need to be addressed;

– What REALLY is a priority today?
– What would reduce the most stress if done?
– What would bring the most fulfilment if done?
– What will bring in the most money if done?
– What will take me a step closer to how I want to feel/look if done?

Address things that way, and then look to do just 3-5 a day; realising that “having more time” would not make things easier, as theres always things we COULD do, but it would just bring more frustration, overwhelm and concern.

There’s always things to do,
but there’s always a tomorrow
you are FINE just as you are — just so long as focus on priority tasks, and NOT everything!

Priorities MEAN something, ‘things to do’ don’t!

(P.S. This is why I’ve talked with my coaching clients about having a daily MUST DO list rather than a Todo List – One is essential, one is just a list of things on our mind!)

The moment you can slow down, and work just on priorities is the moment you’ll feel a weight lifted, and be back in control. (Sure, odd days throw a spanner in the works, but we’re talking the majority)

Thanks for reading and making it a Priority 😉

Post to Twitter

Posted in Uncategorized by Mark. No Comments