Grocery shopping for a healthier life

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Grocery shopping for a healthier life

It's grocery shopping time! I always plan every shop by writing out meals for the week first prior to ordering. This helps prevent wastage and also decision fatigue later in the week. Secondly I only shop online for my food shop, this removes the temptation that my limited willpower can't resist!

The shop is easier this week as I start my 3 (possibly 4) day fast on Sunday night. This means Francesca can eat whatever she likes for dinner those nights! This fast is to help my transition to ketosis.

I hope you are enjoying the posts, I will be adding additional content on my website later this week.

Any questions or comments please ask.

Jeremy

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My Body composition prior to Keto

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My Body composition prior to Keto

Body composition measurements today. It's important to always be consistent with how and when you measure of you want the most accurate results.
Same scales
Same time
Same intake of food and water.

My Results for the first batch of testing is below. Probably the heaviest I've ever been and having not trained for a month and eaten everything I possibly could on honeymoon I feel it could have been even worse!!!

Results.

Body Measurements

Chest - 105cm, Waist 104cm, Hips 111cm

BodyFat 25.7%

Weight 99.5kg

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7 Days prior to Keto experiment

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7 Days prior to Keto experiment

T-Minus 7 days to the start of my Ketogenic diet experiment. The most important part about starting new diet is getting all your planning done. This includes physical planning such as making sure you have foods, supplements and any storage (tupperware) etc you'll need for your diet. I'll be talking more about planning for meals etc in a future video.

Another key is have a plan for failure, if you are certain that you won't have one moment where you will drop of the plan and that you can go out for a meal and stick to everything on the diet then skip this part. If however you are human then you'd better have the plan for what to do when you do 'fail'. For me I look ahead to events like weddings, parties, charity dinners etc where I'm going to be eating off plan and just make a contingency for the day after these events.

Other areas I'm going to be covering in the future is having plan for when you reach the end of the diet phase (this doesn't apply if your diet is based on moderation. Whole blog on this coming soon.)

I'm going to try and post frequently on this experiment. Plus comment on some of my previous experiments with the 5:2 diet and also calorie restricted dieting. Stay tuned!

#ketogenic #ketodiet #atkins #nutrition #dietplanning #diet #weightloss#bodychanges #dietexperiments

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Invest time in yourself

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Invest time in yourself

For the first 15 years of my working life I did what I thought was enough to develop. That was to work long, work hard and show a strong commitment and enthusiasm to whatever I did. This was my way and it got me some career growth but in terms of my personal and financial situation it was a real slow dragging process. I would do training courses to develop my skills in my chosen profession and then would try and utilise and market the skills I had gained. I would purchase the latest equipment and technology to further myself. Again this would be to minimal growth. At one point I was working 7 days a week for months at a time and really just making enough money to get by. I had no life and what seemed like an infinite spiral of debt and work. Something need to change but I didn’t know what.

The change

I was lucky in that I had lot of successful client who I worked with and it was conversations with some of these that changed my entire life. One client, Sam asked what my plan was, and I gave them an answer of growing my income or my business. They then stopped me and said ‘have you written anything down?’ I replied that I didn’t have time for that. But as they explained what they did it began to make some sense. I took this thought to another client of mine Alan, a business mentor. He suggested that the first step I needed to take was to make an Orbit. This is a simple tool of drawing concentric circles on a piece of paper. You start at the centre point (today) and each circle represents a period in the future. 1yr, 3yr, 5yrs etc etc. You then draw lines out representing each goal you’d like. For my first ever plan this covered areas such as income, number of clients, paid hours etc etc. This was a revelation for me. The act of putting specific milestones on paper had a profound effect on me. I suddenly knew precisely what I needed to do to get to my goals. From this initial chart I started to created more. Life goals, separate business goals etc etc. Then I would break each of the areas and goals down to specific ways I could make this happen. I’d gone from wandering around blindly to having a laser focus on every aspect of my life. All in a matter of a few hours homework.

Eureka

I quickly realised I was doing everything wrong. I was spending so much time working on day to day stuff and no time building myself a future. I knew from this moment I needed to find out more and more about planning and building a better life for myself and wanted to learn how the most successful people went about creating this. I set aside time each week to make sure I had my daily and weekly goals in place and now always write down everything! Well the change was incredible. In 10 months I had already reached my 3 year goal and realised that I needed to start planning bigger and better dreams for myself. More personal time, make more of a difference in my life. This was my next move.  

What about you?

If you are not devoting time each week for planning your life then you are on a road to nowhere. You need to have very clear ideas of what you want. For this you can plan how you get there. Planning time should be the one of the first blocks you book into your diary each week. Don’t skip it. Take yourself somewhere you can’t bed distracted by others the phone, email etc. and spend at least a couple of hours each week to assess and reassess you goals. Then plan what you can do that week to move yourself closer. This applies to career, personal, health and any other goal. Examples could be. Do the same at the start of each day.

Examples

  • Personal

What can I do this week to improve my relationship?

  • Career

What can I do this week to be more motivated?

  • Health

What can I do today to get fitter?

Take time each day to plan what you can do to improve and you will not regret it. Focus your life.

To speak to jeremy about development email jeremy@limitlessuk.org

 

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Choose your friends wisely

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Choose your friends wisely

In my opinion the people you surround yourself with and how you deal with them have a big influence on your life and development. I classify people into three categories, positive, neutral and negative.

Neutral People

These are the type of people you can chat and have good conversations with. They generally don’t offer much of an opinion on stuff will often be underwhelmingly supportive of your ideas and ambitions. In terms of the effect they have on your motivation and development I would put them at a minimum. You may have some desire to be able to relate progress to them but they do not hold enough influence to become a motivating factor for you.

Negative People

These are the people that whatever you mention to them they will have a negative opinion. They will offer comments like ‘what are you trying this time?’ ‘You always quit these things.’ They will be the one tempting you when you’re trying to stay off drinking, smoking or treats. They usually thrive on keeping you down at their level and meet your triumphs with jealousy and belittlement. These are the people that will always try to stop you reaching new heights and discourage you. This is because they are too weak and scared to accomplish anything that’s difficult and the only way they can stay at your level is by holding you back and bringing you down. They will only have conversations with you in which they talk about themselves and will expect you to be there to hear their problems, (which will be many as they see everything as a negative) and when you have a problem their only motivation for hearing it is to secretly enjoy that someone else has issues. They will offer little help and support to you.

 If you believe that we all have an energy then they are the ones who suck out your energy rather than give you any. A conversation with them about anything will have you coming out of it more negative, unhappy and demotivated than when you started.

Positive people

These are the people that are nearly always smiling. Will give you a big greeting and will fill you with positive energy from the moment you meet up. They will be excited to hear of your ambitions and achievements. The will want to give you positive feedback and advice and encourage you. They will still have their own issues and will relate them to you, but not overly burden you with guilt or negative emotions. They will put a positive spin on nearly everything and you every contact you have with these people will leave you happier and more motivated.

Filtering out the negative

If you can identify people in your life in these areas, then you can think about how much of your energy you devote to each group. You’re very lucky if most of your circle is in the positive category and this would normally happen to someone who is equally positive. However, if you find that most of your circle are negative or maybe one negative person is taking a lot of your energy then you need to manage this. It may seem selfish but it really isn’t. Those negative people are bringing you down and holding you back. This in turn will affect your behaviour towards others in your circle making you more negative and spiralling out and out. We’ve all seen in in the companies we’ve worked for or organisations/teams we’ve been part of. One negative person starts complaining and spends all the time bitching and moaning and talking about what’s wrong with the organisation and it becomes an epidemic. Almost like a fog that wraps around everyone and before you know it everyone is sharing these negative views. The misery spiral!

I personally always try my hardest to turn the conversation to something positive when dealing with such people. I give them my support and truly listen to them but I don’t linger in conversation. I don’t think it really helps, I’m happy to talk through solutions or give my opinion but I don’t want to be absorbed into the negativity. Of course, if it’s an actual serious problem like an illness or death in the family then I going to give absolute support. What I’m talking about here is people turning every life event into an episode of EastEnders.

If you can’t filter these people out of your life, then you need to learn to deflect their negativity. Maintain a positive stance and keep the conversation light, flipping the subject matter when they start on their moaning pathways. I also make a point not to discuss much of my goals, ambitions or achievements with these people. It only ever results in discouragement, jealousy and disappointment. Save that sharing for the positive people in your life.

Find the positive people in your life and spend as much time as possible with them, filter out as much negativity as you can and most importantly be that positive person to everyone else. In the same way negativity spreads so does a positive attitude. A smile is contagious, try to live life with one.

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Embracing Failure

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Embracing Failure

The Myth of Talent

I have a very strong belief that talent is not a gift you are born with but more something you earn. There is a huge amount of data around to back this up. Sportsmen such as Ronnie O’Sullivan, John Daly, Paul Gascoigne etc. are all considered naturals. People who just picked up the sport and without having to work at became world beaters. You even hear reports from people who knew them as youngsters who would say things like ‘I knew he was special, he just had it.’ But if you look deeper into their backgrounds and actually break down the number of hours they actually spent playing their respective sports you would see they practiced for many 1000’s of hours as kids. For some it may not have been a structured practice run at an academy or with a coach. But they were there hitting, potting and kicking balls. If you added the hours athletes put in at this young age it would generally be a greater number, the better the athlete. I’m not saying that there is no genetic variance. Of course, this has some effect but it would be probably 1% of the equation.

Don’t blame genetics

I believe it’s important that we don’t support the notion that talent is a gift, and especially important we purvey this thought onto our kids. If we talk about a child performances in sport by using language such as ‘oh she’s just not sporty’ or alternatively ‘she’s always been a natural’ then we are doing our best to create a fixed mindset. One in which the thought is that you are either good at something or not. This causes two major problems:

Lack of Work Ethic

If talent is a gift, then why do I need to work at it? In basic terms that’s what creating a fixed mindset causes. Kids that are identified as gifted will begrudge working at something as they feel they are a natural. But probably more importantly those kids who maybe don’t start strongly at a sport will be the first to quit. They’ll think it’s not for them. In fact, this is something that I hear parents say ‘oh, he just wasn’t good at tennis. He doesn’t have the coordination’ I absolutely hate hearing this from parents. As someone who didn’t take up golf until his late teens I understand how good practice can turn anyone into a good player. If start using the phrases above with your kids, then they’re going to spend their whole lives searching for something that they are good at from the start. Never committing to anything that they struggle with initially. This doesn’t just apply in sport but in all other areas of life and academia. This mindset can stick with you for your whole life, I teach adults who tell me they just aren’t sporty. Crap! They just haven’t stuck and worked at something with the dedication they needed to break this cycle.

Fear of Failure

If a fixed mindset creates a lack of work ethic and prevents slow starters from pursuing a sport it also gives those who a called gifted a fear of failure. If a child is rewarded upon every good performance and told how talented they are and given treats for victories, then they’ll base all their thoughts upon making sure that they never fail. Given the choice between practising a drill which they find easy and rewarding and one in which they fail most of them time they will always choose the easy option. This is building a soft athlete that will crumble at the first sign of failure and will never develop to an Elite level performer.

Encourage failure and praise effort

When training athletes what we want is to be encouraging them to be pushing themselves to attempting challenges that they will fail at most of the time. Gymnasts, Divers, weightlifters and other such athletes are always trying moves and weights that are within touching distance but that will cause them to fail most of the time. It’s this striving to get to that next level that pushes their performance. In golf this would be working on drills that you may fail at most times. Something like trying to hole twenty 6 foot putts in a row, for footballers this could be playing practice matches against stronger opposition, in academia it could be solving problems at a higher level. Most times will result in failure, but the benefits will be huge and the satisfaction when successful far greater.

Language is king

With that in mind when praising kids, we need to praise the work. When they get results we need to let use phrases like ‘that makes all that hard work you did worth it’ and ‘good work, what do you want to achieve next? I love it when an athlete succeeds and then says ‘that was great, but next time I want to be better at….’. We need to learn to enjoy the journey to success and not just the rewards.

Fixed Mindset isn’t Fixed

If you feel you or your kids/athletes are stuck in a fixed mindset. Don’t worry! Mindset is another learned trait that can be unlearned, it’s not easy to change but the rewards of doing so are well worth it. In future content, I’ll talk about ways to develop this.

In the meantime, Love the work, embrace the failure.

If you’d like to develop your own or your child’s athletic and sporting ability contact Jeremy@limitlessuk.org or call on 01494726447

 

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Are you a 20/20/20 Gym user??

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Are you a 20/20/20 Gym user??

 

I have performed many gym consultations in my time as a Personal Trainer and I always like to ask new clients what they are currently doing during their sessions. The answer I very commonly get is ' I do 20mins on Cross trainer, 20 on bike and 20 on treadmill (sometimes rower!), I follow this by asking if they do any resistance work, usually getting either ' I do a couple of the machines', or 'I'm not looking to get bulky'.

20 Minutes sitting reading a book on bike.

All this explains to me is why so many people give up using the gym after the first four weeks. Firstly this is such a boring workout and secondly it will bring you the minimum results in the maximum amount of time. 

With most people looking to lose weight, tone up and be generally healthier then some kind of functional resistance training is essential. You cannot tone up without resistance work and you won't burn many calories working in the 'Fat burning zone' or as I like to call it the 'doing nothing at all for you zone'. If you want to be in the fat burning zone, walk slowly to the shops or hoover the house at low intensity, that's how effective it is. The other way of knowing if you are in the 'waste of time zone' is if you can read a book or watch the tv. Whenever I see someone doing this I just want to scream 'put the magazine down!!!'

How about a magazine?

If you want to use these machines then do some HIIT training, that High Intensity Intervals. But I do have problems with doing this also. How functional is it being fixed in one position for a period of time? What are you really doing to improve posture, balance, flexibility, core stability, mobility, power, strength. The answer is very little. The same goes for any machine that you sit on. If you have a sedentary job you spend the whole day sitting at your desk and in your car/on the train, then you sleep in a  seated position whilst lying down. So basically a good 20 hrs crunched up, why use the gym to sit down also?

Wonder what's on tv?

If you don't know what to do then ask a Personal trainer. A good trainer will be able to screen you and sort out your goals to plan a programme that is designed specifically to meet your needs. It seems that people would rather wander around the gym wasting their time than ask a professional to give them guidance. People are willing to pay to fix their TV, car, phone etc. But when it comes to their health they would rather not bother. I don't know whether they've just worked with poor trainers (of which there are a few) or just think they know best. Most trainers are very dedicated professionals who have a real desire to get their clients to achieve their goals. Put your trust in one and see the results.


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Are all calories equal?

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Are all calories equal?

This is something I’m always asked. The answer is yes, all calories are equal if you look purely on energy. The problem lies firstly on how calories are calculated and secondly on how accurate it translates into what happens in the human body. Calories are basically calculated by burning food and testing how it raises the temperature of water. See below for more.

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