Have an All or Nothing mindset?
I'm just updating my Mindset Mastery guide with some new insights.
It's tailored specifically for busy people who have an "all or nothing" mentality.
Want to see it when it's ready?
My shoulder went again this week.
It's a recurring injury from years of wearing body armour.
Occasionally it just goes at the slightest thing and this week it was helping my brother fit his new oven.
It's irritating as I'd set myself a challenge of completing 100 press ups per day. Get the mirror muscles pumped ready for my holiday.
But two days in, disaster.
It happens. It's no biggie as I'm prepared for this.
I didn't eat any differently, I drank plenty of water and still got in my steps.
Simple. It's not a stop - just a set back.
Illness and injury will happen. Having a plan in your mind for when it happens means it isn't such a slap in the face.
That's how you build longevity.
Plan for the issues rather than just waiting for them to happen.
When it comes to your health, "I don't have time" is absolute rubbish.
You might not have time to go the gym or meal prep on a Sunday, but you DO have time to be healthy.
Healthy can be as simple as drinking more water or swapping out a few chips for vegetables.
If you're looking to lose weight, you could skip breakfast, that'll actually save you time.
Or maybe you drink a couple less pints at the weekend.
It's all simple stuff and it doesn't take up all your time.
Telling yourself you don't have time is that all or nothing mindset taking over again.
You've got to tame that mindset if you want to progress.
I've got a guide on how my clients and I approach this. Want a copy?
Start again Monday?
This is your reminder that this week sort of started on a Tuesday, so you'll have to wait for next Monday to start!
It sounds ridiculous when you write it out, but how many of you "start again Monday".
Monday goes well, salad for lunch, Tuesday too, but then it starts to go on Wednesday.
By Thursday, you've got a glass in hand and then the weekend is a washout.
Start again Monday.
You shouldn't be "stopping and starting", you just need to be a little better, more consistently.
And I've got just the thing that'll get you started.
(It'll even balance out those Easter Eggs)
I offer a 7 day free trial of my coaching. I coach exactly what you need, to be a little better, more consistently.
You can still have fun, have a drink and you don't need to weigh anything.
Is it the right time to give this a go?
No one trusts online coaches anymore.
Did you know there is very little regulation of the coaching industry in the UK?
Pretty much anyone can draw up a logo and call themselves a coach. To be honest, that's what I did years ago when I started.
But this year my focus is on building trust.
I want to become the most trusted coach in my field.
The first thing I've done is offer a 7-day free trial of my coaching. I want my clients to experience what it's like to work with me and be sure this is the right decision before they "sign on the dotted line".
(They don't sign anything)
That approach has been overwhelming successful. No hard sale, no digging for pain, I show them how I help.
This week, I've gone a step further and become an Accredited Member of the ACCPH.
To join the ACCPH, you have to show a high level of training and experience, so anyone on there, should know their stuff.
And that's why I've joined.
I can genuinely help you change your life and I'm sure my clients will back me up on this.
No stock plans, calorie counting or ridiculous restrictions.
Just a sensible bespoke plan that works along with a heap of accountability from me.
But often these things sound good but once inside, it's more of the same.
Not here.
Want to give it a try for 7 days? Book in a call by clicking here.
I've learned to juggle this week!
Or at least, that's how it feels.
I've been a little quiet on my socials, they've taken a back seat to other things.
On top of the two children we already foster, we've had a third and she's only 10 weeks old.
No, we're not crazy, we just didn't want to break a promise.
This baby was placed with her carers and before we knew about our two, we'd said we'd look after her whilst they were away this week.
Unfortunately due to a shortage of foster carers, no one else could have the little baby this week and we refused to let their carers down.
So this week we've juggled 4 kids and 2 dogs and somehow survived.
Business has gone well, there have been some great results in there. Phil has finally broken the 170lb mark, Kevin is down 10kg since he started and Piotr lost 1.8kg this week!
(There are other good results too, but I can't list them all!)
I've been for a couple of runs and lifted a few weeks in our garden gym.
And I've also become an Accredited Coach with the ACCPH - but more on that another day.
Has it been perfect, absolutely not. Have I beat myself up about it, definitely not.
Good enough is good enough. Sometimes life just gets in the way.
You need to put on weight to keep it off
Confusing I know, but hear me out.
The Easter holidays are here, you're either going away somewhere or have a house full of chocolate.
Chances are you'll come out the other side having gained a little.
But that could actually be a good thing.
Weight loss isn't linear, it doesn't go down every single week.
Your "bad weeks" are when you learn the most.
You not only learn to manage the mindset, but you learn how to "get back on the horse".
When my clients have a good week, it's virtual high fives all round, let's keep going.
But the weeks where it doesn't go so well is when they learn the most.
And all that learning will one day mean they can do this alone.
They won't need me, or a PT or anyone else to hold their hand anymore.
That's the secret to long term weight loss...
The Easter holidays are pretty much here, everyone is scrambling to get stuff done today before the kids break up.
Will next week be organised chaos for you or just chaos?
Every single week of mine could be chaos if I let it, but I don't.
So how do I deal with the chaos?
I have my own daughter, with school runs and her horse riding lessons. My wife who I support as she keeps the house running and also cares for her Grandmother.
My two foster children who have appointments and visits. Two dogs, one of which requires walking twice daily.
My own coaching business, where I am everything from the boss to the cleaner.
Oh and my health is in there somehow too.
With all that to manage, I'm glad I've got Google Calendar.
(other calendars are available)
We have a very simple system. If it isn't in the calendar, it isn't happening.
Everything goes in there. The school runs, the appointments and the activities. I even schedule blocks for walking the dog and exercising.
I have systems in my head, I know what I need to do the night before to make sure the day runs smoothly.
Organised chaos but it runs like like clockwork.
But it didn't come overnight.
Now just looking at my calendar could cause a panic attack for some people but it makes sense to us.
It's a system that we've developed over years and it's gradually got better (albeit more complicated at times).
That's exactly how I live and if need be, that's what I help my clients to do.
If you're not fitting in your exercise, plan it in and make it happen. Make it a none negotiable like you would a business meeting.
It doesn't need to be an hour, it can be ten minutes. Ten minutes is more than nothing.
Have a great weekend.
Stop forcing your square peg into their round hole.
I get it, you’re busy with work, life and family commitments. You don’t have time to meal prep or get to the gym 5 days a week.
And one day you’re scrolling through social media and you see someone’s round hole. (no, not that one)
The guy talking about it looks in great shape and it all sounds really good. They say something catchy that grabs your attention.
“You don’t need a gym, you can still eat pizza everyday, you don’t need to stop drinking, etc.”
It sounds promising. It sounds like it might be just the fit!
But then on the inside, the lack of flexibility is clear.
You DON’T need a gym, but you do need to workout at home for an hour each day.
You CAN still eat pizza every day, but you need to starve yourself and stick to one slice (to keep in your calories, which you’re counting by the way)
And YOU don’t need to stop drinking, but you’re on slimline G&T now. Plus every drink is another 30 minutes of exercise.
You try to workout but run out of time.
You end up in a hotel and have no idea how to track the calories.
Then somehow a glass of red ends up in your hand.
You catch up with your coach who tells you to “make the time”, stick to the chicken salad and definitely don’t touch the red.
You know it’s not going to last, but you persist.
But not for long…
Stop searching the internet for that stock plan that’s going to save your life.
It won’t. It doesn’t exist. If anyone promises otherwise they’re just after your money.
I say this, as I’ve been on your side of the table when I was still Policing with a young baby in the house.
You need something bespoke. Something that fits you and that’s exactly what we’ll do together.
We’ll look at your routines, commitments and anything you want to ring fence. Then we’ll work with it.
And if you’re thinking I’m full of it and the same as the rest, let me call you out on it.
I’m offering 7-days complementary coaching before you commit to anything further. I’ll let you inside and coach you like a paid client.
I want you to feel sure this is right for you.
If it isn’t, you’ll walk away with some ideas in your head and I’m sure you’ll put a good word in for me somewhere.
Worth a shot? Or are you going to try to peg that Instagram fitness guru again?
Click this link if you want to have a chat and see if it’s right for you.