JUMPer Shred – Week 1

I’ve written previously about the fitness programme for group exercise instructors and enthusiasts which I’m involved in and have also completed myself, Jump 4.2.  For six weeks across November and December Jump 4.2 is holding  shorter 6 week Christmas Shred (the Christmas JUMPer shred- get it?).  So given that I think it’s always tough to stay on track with your training and nutrition at this time of year (I work in an office with never ending mince pies, chocolate and meals out over Christmas I thought it would be great to try and do the Shred alongside everyone taking part.

We started last week (well we technically started on 11th November when everyone got access to their learning platforms and lots of videos to watch introducing the Shred, how everything would work and covering some basics on training, nutrition and goals.

Week 1 then commenced with some ‘testing’ exercises to do (in other words some key exercises to do and record where we currently are with them) which I mixed in with my normal training for that week, calculating how many calories I should be aiming for (now I normally use an online calorie counter so calculating using the traditional calculation method was an eye opener as I came out with a lower amount than the calculators provide) and adjusting how many calories I was eating to fit in with this new target.  There was also some mindset videos to work through focusing on being productive with your time.  That’s going to come in useful over the next few weeks as I try and fit up to five workouts into my week at what is (as I suspect it is for most of us) one of the most hectic periods of the year.

Already after one week I feel good.  It’s always rejuvenating to refocus and I’m looking forward to getting some tough training sessions in, seeing if I improve with any of my weights (I’m not that competitive so this is something I struggle with normally) and hopefully using the accountability of the group to keep my mince pie consumption to normal person levels (note to self a whole box of mince pies and a family sized yule log is not a small daily snack even if it is Christmas!).

I’m going to keep you up to date over the next six weeks, partly to keep my self accountable and partly to hopefully inspire some of you to stay focused whilst still enjoying Christmas.

If you have any questions about what I’m doing or think you might be interested in taking part in Jump 4.2 in January let me know and we can have a chat about it.

Intuitive Eating

Recently I’ve heard a few people say they would prefer not to count calories and instead want to try Intuitive Eating.

Intuitive Eating is almost an anti diet movement, believing people should eat when they are hungry and what they feel their body needs.  It follows a ten point plan which includes respecting your hunger, not labeling food good or bad and not using food as an emotional crux.

There is actually very little about intuitive eating that I disagree with, it largely encourages people to have a healthy relationship with all foods and not starve themselves.

My issue with Intuitive Eating is this.

Unless you have already mastered tracking calories you will struggle to reach your goal eating intuitively. 

I can see the appeal.  If you’ve always struggled to stick to a certain number of calories the idea of eating what you ‘feel like’ you need is appealing.  Let’s be realistic here though.  If you were able to do this you’d probably already be at your goal (here I’m assuming it’s some form of fat loss).

If you’re not at your goal, which here I’m going to assume is fat loss, you are probably currently eating more calories than you burn.  If you were not you’d be losing fat and not looking for an alternative way of eating.

So what you need to do is learn how to track, then stay within your calorie goal for a sustained period of time.

Now once you have mastered this and done this for a fair while chances are you will be able to eat intuitively.  You’ll start to get an idea of how much you need to eat each day to be at the right energy level for you and be able to track less and still stay on track.

But until you reach this stage eating intuitively is likely to be much the same as eating as you currently do, with a limited idea of how much you are actually eating and no way of educating yourself on how to make the changes you need to make.

Think of it like driving a car.  Now when you drive you probably get in the car and just go- everything happens automatically without even thinking.  But that wasn’t the case when you first started to learn – you followed rules and checklists.

Think of your job, how you were in the first few weeks or even years of doing it compared to now.  As you become more skilled in something you can react more instinctively, but to begin with you need to learn that trade.

So if you want to eat intuitively and reach a specific goal, you really need to qualify to do that by first learning how to track and understand calories.

Sensible Nutrition Advice? Who Wants That!

With so may diets, fads and myths out there so many of us are almost conditioned to believe that to eat well you must be following a specific diet plan, eating specific foods at specific times or cutting out certain foods.  When faced with simple tips to allow you to eat well, maintain, gain or lose fat sensibly these ideas often seem so simple they couldn’t possibly be true.

Thankfully times are changing, fitness and health professionals have more platforms available to reach people and help reshape people’s ideas relating to food, health and body image.  This includes the idea that no everyone who wants to watch what they eat is doing so to lose weight- they could be doing so for health reasons, to have more energy or for performance related reasons.

If you do want or even need to lose weight there are of course specific things to focus on, which I have detailed numerous times before and probably will many times again in the future.  Here though I want to focus on how we can eat for our general well being.

Taking a look at some of the accepted food guidelines from around the world this article from George  Hamlyn Williams discusses whether they are guidelines we would benefit from listening to or better off ignoring.  None are faddy, all could be easily incorporated into day to day eating with a focus on health over appearance.

Read the article here

How Strict Do I Need To Be?

I’m a fan of a relaxed Paleo diet- if calorie tracking doesn’t work for you a four day on three day off ‘paleoish’ diet can be a good way of managing calories without counting.

When people start Paleo for the first time the most common question asked is …

Can I … [insert hack here]

Can I have almond milk in coffee?

Can I have nut butters?

Can I have fruit and nut based bars?

My answer is always well technically if you were to follow Paleo strictly no, but as we are looking at a Paleo based way of eating then yes if it makes you happy and enjoy your food.

Essentially you have two choices when you elect to do a method of eating such as this.

Either do it as it is prescribed.

Or roughly follow it but add in a few of your own rules.

Neither is the right or wrong way (and there are so many variations in between).

The choice on how you approach it depends on what you want from your diet.

If you’re doing two weeks of Paleo to kick start a bit of fat loss, well to be honest the more strict you are with the bigger results you’ll see.  And yes, you might really crave pancakes for breakfast for two weeks, but it is just two weeks so just abstaining for fourteen days won’t kill you.

On the other hand if you’re doing two weeks of Paleo to just re-set some habits or if you’re planning on doing Paleo as a longer term way of eating then having a few ‘adjustments’ to the rules might well serve you better.

Equally if you know you won’t last two weeks without a few tweaks there is not point setting yourself up for failure by not making those tweaks.  80% is always going to be more effective than 100% saint for ten minutes before giving up will be!

Hopefully by now you know there’s no right or wrong way of eating – the way that suits you won’t suit everyone else, so it stands to reason that the decision of how closely you stick to something also needs to be personal to you.

Social media is awash these days with judgement over food.  I’m in one particular group where people defend their way of eating (Keto, IM Fasting, plant based) with zeal and lament anyone who doesn’t do the same as them or doesn’t follow that particular diet in exactly the same way as them (who doesn’t love a they’re doing it wrong post).  Don’t get me wrong there are times when I see things and think OK- perhaps you’re over complicating this or hmmm, I think you’re looking in the wrong place for the problem here; but actually if it suits them and makes them happy and isn’t a diet of cyanide that is going to kill them then it’s none of my business.  You can offer educated advice but you have no out and out right to be heard.

I digress – how strict you follow a food plan should depend on your goals and how you feel.

My general rule of how to decide what’s right for you.  Think about making those little adjustments – does the idea of adding a bit of flour to some pancakes for breakfast make you smile and really look forward to that meal when you wake up tomorrow or are you already feeling guilty about ‘breaking the rules’ before you’ve even done it?  That normally gives you a decent idea of which way will work best for you, because if what you eat makes you feel guilty after eating it that’s not going to lead anywhere pleasant.

This outlook can be expanded beyond Paleo to any way of eating, way of training, in fact way of living.

Does what you are doing make you happy.  Yes – keep doing it then.  No – maybe you need to make some adjustments to change that.

Will adjusting the training plan you’ve been given make you feel like you’ve ruined your workout or will swapping those sprints out for a row make you feel 100% more successful.  Depending on your answer to those questions you have your answer as to whether you should follow the ‘rules’ to the letter or not.

What kind of person are you?  If you feel guilty when you bend a rule then stick to them and don’t make yourself feel guilty.

What result do you want?  If you are looking to get very specific results then following a plan very precisely matters, if you are looking to feel better but have more relaxed goals then you can equally follow guidelines in a more relaxed manner.

The key is knowing yourself and knowing your goals then being honest about what you need to do, sacrifice or change and for how long to get to those goals.

Because if you want transformational results on a fitness plan but are only wanting to follow the plan 50% of the time you’re going to be disappointed, but if you know what you want isn’t as dramatic then the changes don’t have to be so dramatic either.  Neither of those extremes are wrong, they are entirely personal and in reality the only person you need to be able to justify yourself to is you.

I’m not saying join a programme and don’t do it here!  What I’m saying is very few of us can do everything 100% perfectly for even a short period of time (well I say very few of us , perhaps others can and I’m just trying to make myself feel better!) so knowing your own expectations of yourself, what will feel like success to you and then working to that level is the key to success.

If you have high expectations cool- but know you’re going to have to be stricter on yourself to reach them, in that case looking for the hacks and quick cheats won’t serve you.  The opposite applies just as much.

Pick your stance, work to that stance and don’t be swayed by what others are or aren’t doing.

5 Reasons Group Ex Instructors should consider signing up to Jump 4.2

Hello!

So today’s blog is actually a video. If you follow my blog you know I’ve been blogging about my progress on the fitness nutrition and mindset programme Jump 4.2. This is a bit of a follow up to that where I explain 5 reasons why any group ex instructors or regular participants who train a lot but aren’t getting the results they want should consider doing Jump.

I’m not your traditional advert for a fitness programme. I haven’t had a massive physical transformation in 8 weeks – I haven’t developed a six-pack. What I have gained from working with Ricky is a healthy relationship with food, my training and my own head. I can have weeks where I eat too much and don’t train of course, but now I can deal with them – they don’t derail my progress or make me feel like I need to start again. I know what I can achieve if I want to get super lean, equally I know where my happy place is where I’m fit, healthy and able to enjoy life.

I think that’s what most of us really want. Most of us don’t want to give up cake and cocktails or spend hours in the gym in exchange for abs- we just want to feel good whilst still enjoying our favourite indulgences. If that’s you then I’m the proof that Jump 4.2 works – I’m the most boring yet honest advertisement going!

The last intake in 2019 opens on 1st September. If you are interested and have any questions you can contact me on instagram DM @heather.sherwood or Ricky Long @rickylong42 or @jump4.2.

I have a couple of discount codes for 15% off – if you would like to sign up with a discount drop me a message.

Anyway – here’s my video!

Jump 4.2 Video

Social Strategy

When you are trying to stick to a calorie deficit social occasions can be tough and you need to decide on a strategy to not let one day or night out derail your progress.

Below are some ideas of methods you could sue to exercise a bit of damage limitation and still enjoy yourself.

  • Check out the menu beforehand

Have a look online at the menu before your night out and plan what you will eat, that way when you are there you are less likely to over order or order things you haven’t accounted the calories for.

  • Fill up on salad / veg

Aim to include some salad / vegetable items with your meals to help fill you up whilst also keeping calories down.

  • Avoid the bread basket

Perhaps you really like bread, in which case knock yourself out and have some.  But if you’re only eating it because the bread basket it’s extra unnecessary calories.

  • Mix your drinks

Not in the way you think.  Mix water in between your alcoholic drinks to help limit calories through drinks.

  • Eat beforehand

If the social occasion isn’t specifically based around food you might want to eat beforehand so you can easier control how much you eat.

  • Save calories during the week

If you want to stay on track but still have a big calorie night out you could consider creating a bigger calorie deficit across the week so you have extra calories to use on your night out.

  • Eat something you really enjoy

If you going to eat more calories than normal you may as well pick something you are really going to enjoy, that way you are more likely to feel satisfied and less likely to overeat on other elements of your meal.

  • Pick an activity that doesn’t involve food and drink

When planning days or nights out try and plan activities that aren’t just based on eating and drinking.

Over Eating

We all have days when we over indulge – whether that be food, alcohol or both.  It’s not a case of trying to never do that because that would make life pretty miserable.  We can however choose to respond more positively to these over indulgences so we don’t sabotage our results in the long term.

So what do you do if you’ve had over indulged?

Do drink more water

Depending on how you over indulged you may be dehydrated, but regardless extra water will make you feel fresher.

Don’t do extra exercise

Avoid using exercise as a punishment for over eating as this will create a negative association with training, plus if you have a hangover exercise isn’t really what you want to be doing.

Do use the extra calories to fuel your next workout

Whilst you don’t want to add extra training in you could use those extra calories to push yourself harder in your next scheduled workout and come out feeling really good.

Don’t starve yourself

Punishing yourself by drastically reducing your calories in the days after will create a negative cycle of eating.  You could look to slightly reduce your calorie intake for a few days subsequently (couple of hundred calories max) but reducing what you eat dramatically to make amends will only make you feel worse.

Do eat nutrient rich / dense foods the next day

Eat foods that will both fill you up and make you feel good the next day, making you feel better without starving and allowing you to mentally get back on track.

Don’t skip meals

By the same token don’t purposefully skip meals to try and compensate.

Do Move on

One bad meal or day doesn’t define your diet overall, so rather than punish yourself for it look at it as a day / meal you enjoyed and focus on the next day / meal instead.

Don’t scrap the rest of the week

Try moving on straight away instead of saying well I may as well start again Monday now.  This essentially ensures damage limitation.