Jump 4.2 – Week 5

You know when you have those weeks where you just feel a bit blah, where no matter who much you try and do and even manage to do you have a nagging sense of failure.

That’s been me this week!

I’ve actually been pretty productive and got quite a lot done, I’ve trained, and I’ve eaten reasonably well – hitting a small calorie deficit, if not the 20% I was aiming for. I’ve also hardscaped my garden (which felt like it burnt around four million calories as well as burning my back!).

But I’ve not felt brilliant. The tough thing about these weeks is what do you do if you know you’re basically on track but you still feel a bit rubbish – it’s not the same as knowing you feel crap because you’ve not trained or have eaten nothing but takeaways.

What I have done is follow module 5 of Jump, get the training in, modifying it a bit on the days I felt crap and lethargic so I still did it just at a slightly reduced intensity. I’ve done yoga everyday, noted down things I’m grateful for every day, for more fresh air and generally tried to keep myself plodding along without dwelling to much on the nagging anxiety.

When we sign up to programmes or plans or start new health kicks we want 100% perfection and the moment we slip up or don’t do every single workout or eat every single meal we think I’ve fucked that up, I need to go back to the beginning and start again doing it 100% this time. This is why so many people don’t complete fitness programmes however they are structured.

Life is rarely uniform, things crop up all the time and the most successful lifestyles are ones which allow you to ride the ups and downs, have good weeks and bad weeks but importantly not stop and start again after the bad weeks.

To be fair just writing this reminds me that what I’ve felt of as a bad week really wasn’t bad at all, I’ve just not felt very sprightly and have been a bit run down. That’s not a reason to call a week a failure because if anything getting to the end of weeks like that and being able to brush yourself down and be ready for a new week is part of creating a healthy and sustainable lifestyle.

Jump 4.2 – Week 1

This week I started two weeks of Paleo based eating.  I’m currently on day 5 and feel like I’m starting to get into a rhythm with it.  The first couple of days I find hunger always hits a little no matter how much I eat and I often feel a bit of a drop in energy as my body adjusts to not having some of the things it’s used to.

I’ve tried to keep my meals varied with eggs, chicken, pork, salmon, different vegetables, salad and fruits as well as nuts and so far haven’t missed chocolate too much- although all the nice cakes and biscuits people keep leaving in the kitchen at work don’t make this easy!  Thankfully I normally drink black coffee so the lack of milk isn’t too much of an issue.

The reason I’m doing this is that I’ve decided to work through the 8 week Jump 4.2 Programme with Ricky Long.

I’ve trained with Ricky for a couple of years and his coaching has always extended beyond simply giving you a training plan, so he has encouraged the formation of numerous habits and mindset shifts for me in that time.

This has allowed me to be in a position where I am able to be involved in helping support those who are going through (and have previously gone through) Jump.

I realised however that what I haven’t yet done however is actually fully work through the full 8 weeks from start to finish in the format and order the programme lays them out in myself.  This is something I felt would be both useful in allowing a greater understanding of the challenges within the programme so I can provide more support whilst also continuing to work on my own mindset, habits and fitness.

I haven’t started the workouts or mindset work as yet but plan to get going with that this weekend.

I’m committing this down on my blog to hold myself accountable to you for the next 8 weeks and plan to keep a regular diary of my progress on here over the coming weeks.

If you have any questions about what I’m doing please contact me and I’ll be happy to answer anything you may want to know.

This Person Can

Due to a new partnership with Les Mills I’ve seen lots about the ‘THIS GIRL CAN’ campaign this week.

Encouraging more people to take part in sport / exercise, encouraging people to exercise regardless of their hang ups and celebrating the fact that a variety of body shapes and sizes can be fit and healthy  – all a tick for me.

Using the word girl as opposed to woman – issue for me, somehow I can’t ever see a This Boy Can campaign being conceived in any boardroom out there.

That being said there are lots of PEOPLE who for various reasons don’t exercise, who could benefit from the encouragement of such a campaign.

Below are my tips for anyone looking to start exercising.

Let’s call it my THIS PERSON CAN Tips:

  1. Pick something you enjoy doing – Don’t enjoy running? Try swimming, dancing, cycling, yoga, classes, netball, football, rugby.  If you enjoy doing it you are more likely to stick to it.
  2. Wear something comfy – You don’t need to spend lots on new gym gear or trainers.  Just wear something you feel comfortable in and allows you to move.  If you need to buy some gym kit to get started Primark and Sports Direct are great places to look for cost effective kit.
  3. Don’t be afraid to ask for / accept help- Join a team or class there will be a coach or instructor to guide you, join a gym and you will probably be entitled to an induction / plan as part of your membership.  Instructors and coaches are there to help (and want to) so accept the help offered to help you as you get started.
  4. You don’t need to be an expert – If you lift enough to challenge you it doesn’t matter if it isn’t what you consider ‘heavy’, if you sweat in a class it doesn’t matter if you’re a bit off the beat, if you walk for bits during a run that’s alright, if you join a team and aren’t brilliant that’s fine.  You don’t have to be brilliant at something to enjoy it or keep doing it.
  5. Females can lift / Males can do Zumba- There is no such things as gender suitable training so move as you see fit and do not worry about how this is perceived.  Generally the fitness world is less judgmental than people tend to imagine, everyone started somewhere so you will find most people to be supportive of others efforts.

Ways to Create a Calorie Deficit- Part Three – The Hand Job Diet

I spent much of December preaching that if you want to lose body fat you need to create a calorie deficit.  Then it occurred to me that’s fine as long as you know how to do that.  I’ve pretty much always gone by the school of thought that people know what thy should do it’s just hard to actually do it.   I have had lots of conversations recently however which have suggested that actually people are confused.  There are so many different fads around, plus products advertised like Skinny Coffee, Fat Loss shots, magic fat busing pills, ideas that you should only eat fruit before 11 or not carbs after 6 that a lot of people are genuinely confused.

So I decided this month I’d cover some ways you can create a calorie deficit.  So far I’ve covered Paleo and Intermittent Fasting.

Here’s what I see as the difference between a fad and these systems.  A fad requires you do things like cut out food groups completely, eat them in silly combinations, supplement what you eat with products that really just tend to act as a laxative.  They are plans that are not sustainable and are likely to cause binges at some point.

Paleo and Intermittent Fasting are simple systems of eating that help you control calories (obviously people have other reasons for doing them and they can have additional benefits on top of calorie control but for my purpose here I’m only thinking in terms of calorie deficits).  They have rules, yes,  and will not suit everyone, but they don’t require cutting out whole food groups, are safe and, if someone finds they suit their lifestyle, are perfectly sustainable long term.  They can also be done part time (as I do Paleo just four days a week) and still help create a calorie deficit.

Esssentially, if you want to create a new lifestyle habit the easiest way to do this is create a system that allows you to implement this habit into your life.

Now so far I have covered quite specific methods.  You can however create a calorie deficit with much more simple systems and today I want to cover ‘The Hand Job Diet’.

This method invented and named by a coach I’ve worked with a lot over recent years, Ricky Long.  Ricky favours training and eating to live, not being overly restrictive and not being a slave to counting calories and tracking macros when you don’t have to.

He recommends to client’s a simple method of having three meals a day consisting of:

  • One handful of protein
  • Two handfuls of veg (at least two colours)
  • Once a day add in one handful of a big carb such as rice, pasta, bread
  • Add in some snacks each day as need
  • If you feel hungry you need more food so consider adding in another meal
  • If you feel tired you have eaten too much

This allows for no restriction, you could snack on low calorie foods such as fruit but also allow some snacks to be your favourite foods (cake, chocolate, crisps).

You can adjust depending on results – so if you aren’t getting the results you want you may need to be honest about how many snacks you are having and how many calories each one contains.

It could also stop you craving certain foods as no food is off limits, thus reducing the urge to binge.

If your diet is not brilliant at the moment, these small changes will probably create a big difference and easily create a calorie deficit.

If you like food though, such relaxed rules may be hard to follow.  I’m the kind of person who needs some structure to my daily meals or I could just eat constantly for 8 hours each day, so again this won’t work for everyone but it is a way of creating a calorie deficit with minimal thinking or rules to follow.

I’ll repeat, the fundamental characteristic of all fat loss methods is creating a calorie deficit.  The Hand Job Diet is another way to manage portion control thus help keep you within a calorie deficit (without actually counting calories).

I have to credit Ricky Long on this method – if you like the idea and want to have a look into some of his other fitness and nutrition advice check him out on instagram @Rickylong42, Facebook (Ricky Long) or at his website here

 

 

My Personal 10 Commandments for a Healthy Life

  1. Aim to hit a 20% calorie deficit across the week. Find a system for doing this and stick to it- don’t be swayed by new fads. My system is to eat to Paleo principles (not strict Paleo) 4 days a week and then allow myself three days where I can enjoy treats (read cake).
  2. Start your calorie week on a Friday. You are more likely to have a calorie surpluss at the weekend – this allows you Monday to Thursday to pull back and still hit that 20% weekly calorie deficit if that does happen and stops you feeeling like you are being overly restricted.
  3. Eat at least 2g protein per kg body weight every day (for me 160g). This will make you feel full, help your body recover from training and means Carbs and Fat will look after themselves.
  4. Drink 3.5 litres water a day (this is based on based on 30ml water per kg of body weight plus 500 ml for every hour of exercise – I just average out based on my normal training week).
  5. Drink a max of 3 coffees per day.
  6. Take a multi vitamin and fish oil supplement every day.
  7. Have a little bit of dark chocolate each day when on your period if you suffer with cramps (magnesium can help relax muscles reducing cramps, and sugar can boost your serotonin levels which can drop – hence feeling like you want to cry). I believe Kale can also help reduce cramping but for some reason doesn’t hold the same appeal as chocolate!
  8. Train in a way that suits your life and your week. I don’t lift as heavy as many and my sessions are shorter than most people I know – but they fit into my working life allowing me to stay consistent enough to see results. If it’s going to be tough one week to fit in your training – adjust your plans to feel successful.
  9. Stretch every day.
  10. Get up 30 minutes early and develop a morning routine that helps set you up for the day. I like to get some day light, drink a large glass of water and read a chapter of a book (as I don’t get much ‘me’ time during the rest of he day).

Credit – Ricky Long, who bullied me into most of these things – but they work!

Facebook

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Instagram @rickylong42

You Control You

I feel like my posts this week have been quite deep so I thought I may as well keep to the theme (don’t worry next week I’ll write about falling falt on my face doing box jumps or something).

I feel like I’ve changed and progressed a lot in the last twelve months and most of that has come from a change in mindset.  I’ve written about this previously in various forms but essentially I’ve just started doing little things, considering certain questions I hadn’t thought about before which has led to me taking more control of my outlook and emotions.

  • What are my aims- for this week, month, year, five years, 10 years?
  • Why do I want to do these things?
  • What is my purpose for doing what I do? What purpose will doing these things serve and will it get me closer to my aims?
  • What do I need to focus on right now to get to where I want to be?
  • How can I use my goals to motivate me to do things right now?

By starting to think about these things and structuring my life around these questions I feel like I’ve started to gain more control.  Even if things are not perf6ect right now there is a purpose for what I am currently doing which fosters a more positive outlook that before.

There are lots of things that happen in life I can’t control of course but I can control me and my reaction to those things and turn those reactions back to focusing on my why and purpose.  This is so much easier said than done and I often have blips where it doesn’t quite happen immediately but building mental fortitude takes time.

Have a read of this email which pretty neatly sums up where you can start with thinking about your why:

Why?: https://mailchi.mp/08cb9784151a/free-workout-316403

HIIT: What, Why, How

 

High Intensity Interval Training (HIIT) has been big in gym land for a while now.  Most people who train will have probably tried to incorporate some form of HIIT training into their programm

The main selling point to HIIT is it can provide maximum benefits in a relatively short time period.  It consists of short maximum effort bursts of work repeated with even shorter periods of rest in between.  Generally, a HIIT session would take no longer than 20 – 40 minutes and you can do almost any type of exercise depending on what your focus is that session.

Pros to HIIT training include:

  • Increased fitness – stamina, strength, endurance, agility etc.
  • Promotion of muscle growth due to the increased production of testosterone
  • Increased fat burn
  • Calorie burn not only during the workout but also for several hours after

With the rise of HIIT training within the gym it is natural that HIIT based classes have also become popular and are a great place to try this type of training out, so if you are thinking of trying a class here’s some pointers on what’s out there and what to expect:

  • The number of different options is huge! You could try Les Mills Grit Series, Beachbody’s Insanity, Mettafit, Virgin’s Twentyfour to name a few.  Most gyms will also have freestyle HIIT classes on their timetable (under the name of HIIT or Extreme Intervals or similar)
  • Many HIIT classes will be based around body weight exercises but not all will (Les Mills do a GRIT Plyo and GRIT Strength which used benches and barbells), I do HIIT Group Cycle classes.
  • They are designed to be hard and push you to your limit. People worry about going to classes that look ‘hard’ because they fear they will look unfit.  The truth is as you get fitter you should be pusher harder so the class should always feel ‘hard’.
  • Another truth is that nobody will be looking at you. It’s human nature to be a bit nervous about the potential embarrassment of doing something we might not be very good at but to be honest most people are too wrapped up in what they are doing to notice the person next to them!  I’ve seen someone slip (not badly, it’s ok!) as they were going for it during a class and not one person surrounding them so much as stopped what they were doing or looked over to them – they were concentrating on their workout- so you’d be surprised how unintimidating the classes are once you’ve got passed the initial walking into the room stage!
  • A final truth is that to get better at things you aren’t great at you have to actually do them. So no, you might not be able to nail every move the first time you try a class (and we are talking any class here) but you have to start somewhere to improve.
  • The classes are designed to push you to your edge – but they will be inclusive. When you start out a squat burpee tuck jump may not be attainable and body weight squats might be enough to push you to your limit.  With time and persistence, you will progress and whilst that progression happens the instructor will be able to provide you with options to push you.  Working to your limits is the aim – don’t compare yourself to anyone else.
  • Technique is key. Listen to the instructor and focus on execution of moves over speed – speed will come with time.  Results will come from doing moves well.

A final word of warning – Don’t over do it.  Studies have shown that HIIT has great benefits – however it also puts a reasonable amount of stress on your body so you ideally want to be aiming for no more than three HIIT sessions a week for maximum results.

  • If you take part in HIIT sessions four or more times a week your body will not have sufficient recovery time and you will start to negate the benefits
  • Excessive HIIT training can actually result in muscle loss and create hormonal imbalance – when the Central Nervous System gets stressed the production of testosterone can decrease and your body can start to store fat rather than loose it.
  • HIIT is hard so naturally there is a small increase in the risk of Injury the more you take part
  • Quick bursts of work can help improve stamina but if it is all you ever do it won’t help improve endurance much. A well balanced training plan with a variety of training methods will yield greater results.
  • Online coach Ricky Long (check him out on Instagram @rickylong42) suggests using HIIT a couple of times a week as part of your programme for 6-10 weeks followed by a couple of weeks away from HIIT, sticking to more steady state training to allow the body to replenish.

So ultimately- try HIIT but like everything in life don’t over do it and be sensible!