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10 tips from 2016 going into 2017

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I thought it would be a good time to review some key thinking from over last years blogs. They are not in any definitive order, but thought it would be useful for anybody wanting to make a positive change in their wellness, fitness and eating habits.

Here goes!

1. Ketogenic/Banting eating – fascinating research which debunks the low fat eating myth. Basically eating high fat, medium protein, and very low carbohydrate. It’s not the only way to go for everyone, but it appears to have huge health benefits to those that follow. My 8 week personal experiment brought a 6kg loss & more significantly a couple of belt notches down! I believe in it so much I have just paid to become a Banting coach.

 
2. One size does not fit all! There’s a huge wealth of information out there, on all health and fitness related topics, that totally conflict! It’s about finding what’s right for you, as an individual. We are all unique, and whilst we might want a definitive, ‘this is the only way to go’, answer, there isn’t one. Be your own detective and find what works for you.

 

3. Quality fitness training (as opposed to volume).  Equally with the many forms of exercise, find one you will do and suits your goals. Short duration high intensity exercise seems very in vogue – just adjust the intensity to suit your fitness. Interval training where you work hard then recover and then repeat. I like rest based intervals too as you can work hard and then choose how long you recover (within reason!)

 

 
4. Building rest & recuperation and stress reduction into your program – it pays dividends in your overall wellbeing and reducing stress hormones. This not only lets the body rest but can have significant impact on fat loss. Don’t under estimate the power of good sleep within this plan. I have a number of clients who have disturbed sleep patterns that has massive impact on overall wellbeing, disease resistance, and also fat loss.

 

5. Progressive overload! One of the most common mistakes when following a programme of exercise is to keep it the same. Challenge the body! How can you expect it to change, if you do the same things at the same intensity long term. Yes any movement helps, but be productive!

 

6. If you don’t already – log! Monitor your progress, write & record & re-evaluate. It’s what I do with my clients and it makes that person more accountable. Paper, apps, diaries – whatever helps you record.

 

 
7. Resistance/weights based exercise. Loading the muscles through free weights, bands, fit balls, medicine balls, machines & whatever else, to kept and improve your muscle mass. By the end of the your 20’s you are already losing muscle mass. Muscles keep you strong for everyday life, burns significant calories and help posture and efficiency.

 

8. Learn your H.E.C! I love the metabolic effect principles too, and one big part of that and improving long term eating, is balancing Hunger, Energy & Cravings. Whilst logging your food intake think about this & how foods and life effect it- it’s one of the keys to long term positive change.

 

 
9. Learn the importance of  happiness! The way you talk to yourself and the way you perceive yourself has significant impact on your overall wellbeing. Be kind to yourself. I’m still working hard at this as my default function is to be hard on myself. I’ve realized through living my life and reading that it’s a damaging process. I’m beginning to realise that it’s a total waste of time & effort and to move onwards and upwards I have to cut some slack!

 

 
10. And lastly, amongst the goal setting and New Years resolutions, be realistic & think longer term as well as short term. I heartily encourage lasting change as opposed to boom or bust change. I haven’t mastered it all yet, but it’s one answer towards personal contentment. I’m starting to get clients coming in wanting more than a quick fix & I feel privileged to be able to help them learn in that journey.

Best wishes
Stuart 😊

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