Will you be on a Diet in January?

January 1st is the day where traditionally people go on ‘a diet’.

The word ‘Diet’ conjures up images of restriction, lettuce leaves, starving, no chocolate, cakes or sweets, cutting out carbs, cutting out fat … the list goes on.

What ‘Diet’ actually means is the sum of food consumed by a person – what we actually put in our mouth.

Some diets may be more health focused than others, some may promote weight loss and others weight gain, but we all have a ‘Diet’.

So if you were planning on starting a ‘Diet’ in 2020 – good news- you’re already on one and have been for the last 365 days!

So actually all you need to do is make some small improvements to that current diet to see weight loss.

If you have booked sessions with a trainer, signed up to a programme or plan (in person or online) then you know you will get the advice you need to do this sensibly.

If you are planning on making the changes yourself then don’t look to quick fix diets or plans that promise you a six pack in six weeks.

Work out how many calories you burn daily, take 20% off this and aim for that number of calories each day.  This will create safe and sustainable calorie deficit which will allow you to reduce body fat steadily.

You can eat whatever you want as long as you stick to that calorie allowance.  Perhaps you will want to make more sensible choices and eat less junk but overall the way to reduce body fat (which I am assuming is the goal) is to consume a little less than you burn.

Overtime you might want to start fine tuning what you eat, but to start just focusing on hitting a calorie deficit is a great habit which will make a huge difference to how you feel and one small change to your diet at a time will have a longer lasting effect on your health in 2020 than any quick fix fad diet.

Food at Christmas

So we’re now only a couple of weeks away from Christmas as celebrations, parties, catch ups are in full swing. Chances are the Christmas Eating probably started around a fortnight ago but as things step up you inevitably end up more and more tempted over the coming days.

If you’re trying to lose weight this can feel like a tricky time of the year. On the one hand you want to join in but in the other you don’t want to undo the work you’ve put in already. So how do you tackle food at Christmas?

You could:

– Stick to your normal eating habits and say no to everything until the big day. Bit dull but you’ll stay in track

– Say yes to everything, fuck it until January. You’ll probably see some weight gain but you’ll have fun

– Have the odd day / night ‘off’ but eating normally the rest of the time

– Manipulate your calories do you can enjoy food but stay within your calorie target – perhaps skipping breakfast if you’re out later or having more low calorie but filling foods (veg) to allow you to save calories for later. You could even use your calories over a week and have lower calorie data

Me? I’m a mixture I suppose. I’m still meal prepping and keeping an eye on what I eat but I’m also grazing on the endless shortbread supply at work and last night had two of each courses (yep it was a three course meal) at the work do (I’ll be honest there were 3 more spare deserts left on my table but I thought 5 deserts might be excessive). I’m taking the view that if I eat my normal food I’ll maybe eat less Christmas food overall but I also don’t feel like I’m missing out on anything.

How you approach Christmas food is going to depend on how keen you are to reach a goal in a certain time or how much you enjoy all the food that comes with Christmas. There’s no right or wrong way of approaching it as long as you know what effect your choice will have on your diet and are happy with that decision.

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.

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

4,000 Calories

It was my birthday on Tuesday and someone at work bought me a 4,000 calorie army ration pack as a challenge, seeing if I could eat it in a day.

See I have a reputation at work for eating quite a lot, and having been in the army and had these ration packs they were intrigued if I could eat one.

I have to say when they first said it I thought 4,000 calories would be easy- I eat around 2,500 calories most days anyway on average and can eat more on days when there’s cake in the office.

But when I looked at the amount of food in the box I realised that whilst I eat a lot of calories through the day I tend to eat a lot of high calorie, lower density foods whereas this menu was going to make me feel full and make eating it harder – in particular I was aware of how much liquid there was in the box which I assumed would make me feel full quicker and make eating everything harder.

So my days food looked like this:

8.30 am Breakfast – Potatoe and beans, Grapefruit flavoured energy drink, black coffee with sugar

10.00 am – Sweets, Coffee with creamer and sugar

11.00 am – Fruit biscuits, coffee with creamer and sugar

12.00 pm – Nuts (75g) and what I can only describe as flavoured sugar water

1.00 pm – Spicy sausage and wedges, cola flavoured energy drink

2.00 pm – Trained (weights)

3.00 pm – Brownie and hot chocolate

4.00 pm – Seaseme biscuits, tea with sugar

4.30 pm – Tuna mayo and rank tatsing lemon energy drink

5.00 pm – Cola flavoured energy drink and extra custard tart because why not

7.15 pm – Taught Spin

8.00 pm – Drank wine (not in box lol)

11.00 pm – Thai soup with rice and chicken

Now I wouldn’t recommend this as an average days eating – I was basically forcing myself to eat when I was full and felt completely overloaded on sugar.

BUT HERE IS WHAT I LEARNT.

Firstly, eating enough gives you more energy .

I’m not suggesting I should eat 4,000 calories a day- that would see me in a pretty big surplus pretty quickly, but eating lots made me feel good in the gym.  Obviously in everyday life I would suggest stopping eating when you feel full not powering through endless meals but feeling energetic in the gym is a good thing.  In particular drinking carbs for energy is extremely helpful- on this it went to an extreme that I just felt overloaded but with a more balanced approach it’s a winner.

Secondly, eating foods with a higher density fills you up.

My worry at the start had been that the amount of volume, liquid especially and whether I’d physically be able to eat it.  It was a challenge!  So the lesson here is when you are struggling to stick to a calorie deficit because you’re hungry have a look at the density of the foods your eating and see if you can turn some of those calories into foods that are more filling for their calorie value (a plate of chicken and veg will keep you fuller for longer than a chocolate bar of the same calorie value).

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

Jump 4.2 – Week 4

I’ve reached the half way point of Jump.

This week was a tough week – work, people, my period; you know those weeks where you aren’t feeling it- I’ve had one of those.

But the great thing I’m finding about this programme is that doesn’t matter. Life doesn’t need to be going perfectly to be able to work through it. Even though there’s been frustrations I’ve not felt down about it – I’ve used habits already practiced on weeks 1-3 such as writing down what I’m grateful for and what I have done well to stop myself getting down about what hasn’t worked and to stay upbeat and keep working to get things done nonetheless.

Training has been ok – I’ve not completed everything but I’ve had some good sessions. My food intake has been ok – I haven’t hit a calorie deficit this week – mainly because I’ve craved chocolate. Again what I’m pleased with here is how I feel about that. Sometimes these things would stress me out and make me feel like a failure because I haven’t done things perfectly. Right now I feel like perfect isn’t a necessity and although I’ve things I’d like to improve in week 5 I don’t feel like not being perfect so far has meant my experience on this programme hasn’t been useful so far.

This week’s message from my experience would definitely be that it’s worth changing your mindset towards yourself and your training / nutrition when want to improve how you feel and train.