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.

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.

 

Les Mills Launches Are Coming

For the Les Mills Instructors among us launches are coming!

One thing that keeps cropping up in conversation this week is how hard it is to keep on top of your training, nutrition and positive habits whilst also learning new choreography.

Here’s my ideas for getting through the next 10 days of cramming and still feel good about YOU:

1. If you can, meal prep once a week, that’s going to mean you have good choices ready to grab and stick in the microwave and reduce the chances of getting a takeaway when you are tired and busy cramming.

2. Same with snacks – have lots of good snacks to hand because learning chorey always makes you want to snack – FACT!

3. Another option for these two weeks each quarter is order a week or two of meal prep to completely avoid the stress of thinking about food yet stay on track!  If you’re prone to buying food rather than planning when you are busy leaning the new stuff this could actually end up more cost efficient anyway.

4. If you’re short of time drop out the cardio element in your training sessions and use your physical practice sessions as your cardio. Added bonus is that going all out at least once when practicing the new releases means you’ll be prepared for how it’s going to feel on launch day!

5. Don’t be an all or nothing person…

Do you know what positive habits you practice daily?  Perhaps you have a great morning or evening routine or drink a pint of water upon waking, maybe you always pack your bag the night before.  ALL those little things help add up to a positive mindset and approach to your health. IF you don’t train for a week or end up going over your calorie goal a few times you haven’t gone off the rails and lost all progress / fitness levels – keep up with those little daily habits and everything will still be in place for you post launch!

6. You are in control – one of the best ways to make lifestyle changes is to create systems. One systems could be to take some time to plan in appointments for when you will learn chorey and stick to those appointments. Feeling more in control of how you use your time can help reduce stress levels even if you’re still crazy busy!

7. Don’t create undue stress for yourself- you’ve got new stuff to learn. So the week or two before launch I like to go back to my go to tracks, the ones I know in my sleep- you haven’t got to add extra pressure to yourself by learning members requests or extra tracks for your current mix if you’re already feeling pressure (be honest the ones you know in your sleep are actually probably the members favourites anyway, hence why you know them so well!)

8. Sleep. Sleep helps you retain information – being tired doesn’t, so no matter what you need to let slide for a few days don’t make it sleep!

9. That being said don’t beat yourself up about letting the not important stuff slide.  You will know what is a non negotiable in your life.  Yes, you will need to keep balancing those plates, but everything else, well it will still be there on 7th July.

10. The week after launch can also be a tough week physically – all the adrenaline from learning and then teaching for the first time is draining and I often feel more tired and emotional the week after. So if that happens don’t beat yourself up, a few days off training can be beneficial in cases like that.

I hope some of the above ideas help, and if you aren’t a Les Mills instructor many of these ideas would also work for other stressful situations not just launches!

This blog is based on some of the principles we work on developing in Jump 4.2 – an 8 week online fitness, nutrition and mindset programmes designed specifically with group ex instructors and enthusiast in mind. If you want to find out more click the link below to get details for the next intake on July 1st.

Jump Priority List

Holiday Hangovers (The Good Kind)

Holidays make you feel relaxed and good about life, giving you time to unwind and making you feel positive.  Whilst the sun has something to do with that there are also lots of things you do on holiday which also contribute and which you could continue doing at home.

😊Drink lots of water

When you’re away and it’s hot you tend to always have a bottle of water with you.  Keeping up that level of hydration once you return home and it’s not quite so warm can provide lots of benefits to your health and well being.

😊Eat fresh, local and in season food

All that fresh food you eat on holiday- suddenly vegetables, salads, fruit, fresh fish seem so appealing eating well doesn’t even seem hard.  When you return filling your diet with the same types of fresh foods (ideally in season foods) can help you keep that feel good feeling you get on holiday, as well as helping you maintain a healthy diet.

😊 Walk / Swim

Even on a pool holiday you probably go for a daily swim or walk even though you’d never class this as exercise.  In the nice weather walking to your restaurant is far more appealing than grabbing a taxi.  Keeping up walks outdoors or going for a swim as a leisure activity will help increase your activity levels as well as helping you maintain that relaxed feeling.

😊 Sleep 

Whether it be earlier nights or longer lie ins you often get a full 8 hours of rest on a holiday.  Keeping to a good sleep routine back home will make help maintain that rested feeling.

😊 Read

Much the same as walking and swimming, taking time out to read once home is a relaxing habit to get into that can help you stay relaxed post holiday.

😊 Look

On holiday we take the time to notice things – buildings, nature- and to appreciate our surroundings.  Continuing this habit will help you continue to feel grateful for your surroundings once back home.

😊 Smile at people

I find myself smiling at everyone abroad- largely because I only speak English and it helps aid the performance art communication method greatly!  Smiling at strangers and people who serve you in shops just makes you feel more positive about your day, helping maintain that feel good feeling you have whilst you’re away.

How to Eat Well Whilst on Holiday

There are countless ways to cut calories during a holiday: Drink spirits instead sugary cocktails, balance out heavy foods with salads and vegetables, have a soft drink in between each alcoholic drink, avoid deserts, skip breakfast.

Just so you know – I’m on holiday and I’m not doing any of those things.

Food isn’t something you should have to think about all the time, and when you’ve saved for a well deserved holiday restriction on your diet shouldn’t be part of it.

If you don’t want to totally reverse your recent results that’s ok – you don’t have to go crazy and eat everything in sight, but equally you don’t need to feel guilty about enjoying all the amazing food and drink available whilst you are away.

Race Day Eatings

Yesterday I ran my first long distance run for a year.  I used to run quite often so had my race day routine finely tuned to suit me so found it relatively easy to get myself back into the swing of things even after some time.

This is what I did to fuel my body on race day.

Breakfast:

2 Turkey rashers, 2 poached eggs, 1/2 avacado, mushroom, asparagus and grilled tomato; Pint water; Coffee

My race was at 2 pm so I had a late / leisurely breakfast around 11 am.  I’m a fan of a reasonably big breakfast before a race, and if I’d have been running for over an hour would have added some more carbs, such as some toast or a bagel but for a 10km run this filled me up well and remained within my calorie goals for the day.  There can be an urge when you have a race day to eat lots and lots because, well you’re running a long way, but you need to bare in mind that run won’t burn more calories than your training runs or normal training sessions in the gym so you need to be mindful not to over estimate how many calories you need in comparison to normal.

Tip: Eat one of your normal breakfasts – before a race is not the time to try something new – you want to know your stomach can handle running on what you eat.

Tip: Have plenty of water the day before and when you get up to hydrate then don’t drink for an hour before you run so you don’t need a wee half way round!

During the Run:

Water 

I sipped about 250ml water on the way round to stay hydrated.  It wasn’t very warm and I was running for an hour so there was no need for any additional fuel as my body was already well fueled.

Tip: Gels are not necessary unless you are running for over an hour if you are sufficiently well fueled and hydrated leading up to the run.  For longer runs an energy gel after the first hour may help, but try them in training runs first and stick to the brand you practiced with on the day (again you don’t want to risk your stomach objecting!). Jelly babies act similarly to gels in giving ou a boost on longer runs.

Post Run:

TGI Friday’s Sesame Chicken Strips with fries, Frozen Irish Coffee, 500 ml water

After a run you want to eat a soon as possible – ideally within a 30 minute to an hour window.  I planned to eat at home but ended up facing an hour wait for my train so found somewhere in the station to eat.  I ideally look to replenish with a meal that has both protein and carbs.  You always want to eat something that feels like a treat after a race too so my go to post run meals are chicken and chips or a roast dinner.  No roasts around in the station so this was the best thing I could find!  Alcohol should be consumed in moderation – although it’s always nice to have a celebration tipple, but try and have some water as well.

Tip: Look to eat asap after you run, and to get something with carbs and protein in it.  Chips are not the devil.

Recovery:

Pint water with electrolytes

When I got home I made sure I drank lots of water and the first glass I had I added a scoop of electrolytes to replace any salts lost.

Tip: A hydration tablet or similar product can aid recovery.

 

 

How Realistic Are Your Expectations?

Last Saturday I got my eyelashes tinted for the first time.

I always get my eyebrows tinted at the same time as getting them threaded but have always chickened out of getting my eyelashes done because I hate anyone going near my eyes.

The thought of no more mascara was appealing though! So I bit the bullet.

Result? Highly disappointing!  Half my bottom lashes are still blonde and I still need to wear mascara.

I don’t think it was the eyelash technicians fault.  I have very very very blonde eyelashes and in hindsight it was unrealistic to expect them to go super black and noticeable (although I also have blonde eyebrows and these always look very noticeable after tinting – serial killer like in fact – so you can see why I thought they would!).

The issue was my expectations.  I expected results that were unrealistic for my natural colouring.  I considered trying again next month and seeing if it perhaps came out better, then I stopped myself.  Why would I waste more money on something that isn’t likely to give me the results I desire – not because the product is bad because it just isn’t suited to me.

How often do you do this with your diet or training?  You see a solution advertised somewhere and think that could give me all these amazing results.  Then it doesn’t work, you’ve lost money and still aren’t where you want to be.

Now sometimes this could be because you invested in a product that is basically a fad (diet pills, shakes etc.).

But sometimes it’s because you signed up for something that could work for you but your ambitions are just not realistic.  You can get leaner, gain muscle but some things about your body will be difficult or impossible to change.  Therefore you might actually be getting results but you don’t see them or appreciate them because they aren’t the ones you envisaged as your ideal body.

My eyelash are too fair to be tinted the way I would like them to be.  I could continue to get them tinted in different places month by month in the hope I one day find the perfect place.  Or I can accept I need to use mascara if I want visible eyelashes.

You could chase after the ideal figure that you have in your head, trying diet and training plan after diet and training plan. Or you could find some eating and training habits that work for you and make you happy and enjoy the results you get from this.

Free Recipes!

If you follow me on Instagram you might have seen my stories over the last week, where I’ve recorded what I’ve been eating.

Most of the time I try and eat food I’ve made myself at home and I’ve had lots of messages asking me for the recipes of the meals I’ve been posting.

I love this so if you ever want to know how I made something DM me and I’ll let you know (some of my favourite meals have come from seeing random pictures on Instagram and asking the person posting how they made it!).  And if you don’t follow me on Instagram it’s @heather.sherwood

Recently some of my meal ideas have been coming from Chris Ward of Ward Fitness, a Personal trainer from Liverpool, who offers a service where you get 15 new recipe cards emailed to you each month for just £5 per month (a mixture of smoothies, breakfasts, main meals and snacks).  Being honest I can easily spend a fiver on chocolate without thinking so for me this is one of my best value purchases each month as it gives me ideas for things I wouldn’t normally try and make and has made me more adventurous in trying out my own ideas too.

Given that I’ve had lots of requests for recipes I thought it might be nice to share a few of the ones I’ve really enjoyed with you here (Chris has given me permission!).

So here are four of my favourites for you to try.

Steak and Chicken Paella

Sticky Chocolate Nut Energy Balls

Pear and Blueberry Smoothie

Pumpkin Chilli

I’m not the best cook but I’ve found all these recipes simple to follow, plus none of them are time consuming (I generally manage to food prep for the week in about 2 hours) so if you are looking for inspiration I can highly recommend giving this a go.

Follow @wardfitnesspt message him any questions and if you want to get your own set of ideas emailed to you every month you can sign up here.

15 Recipes for £5

If you do give any of these recipes a go let me (and Chris) know how it goes!

My Favourite (Fitness) Websites (and why)

My Protein

Affordable protein and supplements with quick delivery times and regular offers.

My favourite product is the Whey Protein Powder in Vanilla which you can use in cakes and smoothies as well as on it’s own. I’m not a huge fan of protein shakes and tend to use them as an addition when I need a quick boost of calories and / or protein but I am a fan of adding protein powder to homemade muffins, energy balls and smoothies so a plain flavour like vanilla works well as it complements most recipes.

Added bonus if you do like drinking them as a stand alone drink and want to experiment this product comes in a wide variety of flavours so you don’t have to get bored.

I also really like their seamless leggings rangewhich have a gym shark feel without the same price tag- definitely squat proof, look good and are super comfy and long (useful for long legged people like me)!

Check them out here – My Protein

Muscle Food

Good quality meats for an excellent price (and let’s face it meat is expensive).

Buy one of their bulk packs and freeze!  I like the chicken in particular because it doesn’t shrink when cooked!

They also do nice protein packed cheat style meals (like protein pizza) – now generally if I’m going to have a pizza I’d prefer to have a full on stuffed crust loaded one, but if you want to get the taste at a fraction of the calorie cost these could be a good alternative.

Check them out here – Muscle Foods

They have also recently started doing a meal prep style offering where they deliver your breakfast, lunch, dinner and snacks weekly and also provide you with workout plans and an online support group.

You can opt to get 5,6 or 7 days worth of food.

I haven’t tried this so my opinion on this service i purely based on looking through their website.

I think I would want to add some extra vegetables and fruit to this plan personally (and tend to prefer and recommend homemade / freshly made meals wherever possible) and I haven’t tried the exercise plans so can’t comment on them, but if you are struggling to meal prep and find yourself buying a lot of your meals off the shelf / living off ready meals this could be a possible way of staying in control of your calorie intake that is quite cost effective.

Have a look below.  They are currently offering £10 off your first order using the code UNTHINKABLE

Muscle Food Meal Prep

What are your favourite fitness product websites and why?

Good Foods V. Bad Foods

How often do you think about food in terms of ‘good’ and ‘bad’?

You have a 2,000 calories to eat in a day.

You eat 2,000 calories of pizza and chocolate.

You eat 2,000 calories of oats, chicken, salad, fish, rice, vegetables, fruit and nuts.

Either way you’ve eaten 2,000 calories.

So really there are no good or bad foods.

There are foods.

Now that isn’t to say you’d feel the same after eating nothing but pizza and chocolate than if you’d eaten the same number of calories from a variety of largely unprocessed foods.

Generally your body will probably react more positively to the unprocessed foods.

But sometimes you’ll feel better for picking the pizza!

Overtime a diet of nothing but pizza would probably start to make you feel pretty bloated and lethargic.

There was a man who lost weight by eating nothing but McDonalds for 30 days.  He was still in a calorie deficit.  Another experiment involving McDonalds, Supersize Me (which had a a different focus and was designed to shine a spotlight on the American Fast Food Industry) highlighted how aside from weight solely eating this type of food affected the participants cholesterol, sex drive, skin, mood and so on.

The point is you aren’t likely to eat nothing but McDonalds.

Nor are you likely to never eat it EVER. AGAIN.

A happy diet isn’t that polarised.

Some days you’ll eat chicken and brocoli from a Tupperware box.  Sometimes you’ll eat fried chicken from a bucket.

There’s that saying you’ll see on memes about this being called balance.

Also realistically.

Most people struggle because they haven’t got to grips with energy in v. energy out.

They eat too much or not enough.

It isn’t that they aren’t eating the right sort of foods.

If you have this down 100% then looking at what you eat and the specific nutrients in those foods could enhance how you feel.  If you want to compete in a show or top-level sport you perhaps need to do this.

For the rest of us (and I include me in that) just hitting those calorie goals (and protein goals if you want to go one further) will be enough to make us feel pretty good and bring results.

So actually from this logic there are no good or bad foods.