National Fitness Day launches my 21-day challenge to YOU

MY task today is to inspire you to make exercise a regular and enjoyable habit (if it isn’t already). We all know a bit of exercise every day is good for you so I’m delighted to celebrate National Fitness Day on Wednesday September 25.

Obviously exercise is great for weight loss but it does so much for your health and well-being too.  It reduces your risk of type 2 diabetes, heart disease and some cancers and it strengthens your muscles and your bones.

And if you’re someone who regularly exercise you’ll know it also improves your confidence, your mood and helps reduce stress.

No matter where I am in the world, I always start my day with exercise – the picture is me in the gym in the USA while attending a conference!  It’s my cornerstone habit and it sets me up for the day.

My in the gym in America!

To mark National Fitness Day this year I’m launching a 21-day fitness challenge!

It’s easy to take part. First you’ll need to set yourself a daily goal.

It could be a distance to walk or run. Or it could be a number of strength exercises to achieve, such as squats, press-ups or sit-ups.

Secondly, set an alarm on your phone every 50 minutes to remind you to get up and move for the next 10 minutes, even if it’s walking round the kitchen or your office desk.

You can share pictures or videos showing your progress too as this really helps with motivation and accountability!

Remember the Slimpod message – all movement is exercise!

If you’re in our private group on Facebook you’ll soon see a new National Fitness Day thread where you can be motivated and held to account by other Slimpodders.

If you’re not in Slimpod Club then please use this blog post as your accountability thread. Also connect with me on Instagram and Twitter using #SlimpodSmile!

I’ll monitor how you’re getting on and hold you accountable.

National Fitness Day is great with Slimpod

Over the past 10 years, Slimpodders have had amazing success and transformed not only their bodies but their fitness beyond recognition.

They’ve discovered they now get so much pleasure from movement and for so many people love of exercise has replaced their addiction to food meaning they’ve lost weight and kept it off.

Darin McCloud is one of those people and last weekend this wonderful, inspirational Slimpodder competed in the IronMan triathlon in Weymouth.

What’s so special about that? Well, before Darin discovered Slimpod he was a depressed and hugely overweight 20-stone-plus couch potato.

Darin McCloud at IronMan

He could hardly walk down the street without getting out of breath. Now he’s lost over seven stone and runs, swims, cycles and has a completely different outlook on life.

Here he is the day before the IronMan race and you can read more about Darin’s amazing story here.

So let’s get this thing going!  Join me in my National Fitness Day 21-day challenge by dropping a comment below or on the special thread in Slimpod Club or on Instagram and Twitter. I really look forward to hearing about your progress :))

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Accountability buddy is proven way to keep weight loss on track

Accountability buddy is a phrase you often hear. So what does it mean? There’s an old saying that a problem shared is a problem halved. So I was fascinated to learn about a study carried out by a psychology professor in California.

She discovered that people who wrote down their goals then shared them with a friend – as well as giving the friend weekly updates – were on average 33 per cent more likely to achieve their goals that those who make goals but keep them to themselves.

If you want to lose weight and keep it off (and who doesn’t?) you need an accountability buddy. Someone you can confide in, someone who will keep a regular check on you, someone who will motivate you.

Recently I had a lovely chat with Slimpodder Linda Robson, who told me all about the great relationship she has with her accountability buddy, Liz Riley.

Here’s a video I made of our time together:

Linda and Liz’s success together totally backs up the findings of the American study, by psychology professor Dr Gail Matthews, from the Dominican University in San Rafael.

It’s really clear: It’s not enough to set a goal and tell yourself you’re going to reach it. You MUST share it to achieve the greatest success.

That’s because you need the right person backing you up.

Your accountability buddy will help get you through the tough times that inevitably come along from time to time – like when you might unexpectedly put on a pound or two or hit a plateau.

I have an accountability buddy in my business life and one who keeps a close watch on my personal life, too. So I can swear to the amazing effectiveness of sharing goals.

Here’s some great takeaways from the video:

An accountability buddy will help make anything possible

How will they do that? By making sure you move out of your comfort zone! I’ve written a lot about limiting beliefs and how important it is to cast them aside – and that’s exactly what your accountability buddy will help you to do. You need someone to give you a push and take risks (not dangerous ones!). So make sure the buddy you choose fully understands your goals and isn’t afraid to speak their mind when the occasion arises.

An accountability buddy will inspire you to hit the heights

No matter how successful you are in any part of your life, there’ll always be days when you’ve lost your oomph. The initial excitement of setting a wonderful goal can start to fade at times and that’s when you need someone to motivate you. When you say “I can’t go on” your accountability buddy will tell you “Yes you can!” It’s vital to have someone who can remind you of how far you’ve come and what you’ve achieved already because this will help keep the end goal in sight.

An accountability buddy will keep you on track at all times

Think about previous times when you tried to achieve your goals on your own. Did some of them get dumped at the first sign of trouble? That’s the downside of going it alone. Your buddy will keep you accountable, pulling you back on track and willing you to succeed. So if you’re not the kind of person who will persevere against all odds then it’s important to pick a buddy who will! Choose someone you trust and admire who’s not afraid to tell you exactly what they think!

An accountability buddy is always there to watch your back

Have you heard Liverpool football fans inspire their team by singing the song You’ll Never Walk Alone? It has an almost magical effect on the players, driving them on to play their hearts out. That’s one of the joys of having an accountability buddy because with a trusted friend walking alongside you, you’ll be totally confident that you’ll never be alone. You’ll have someone with whom you can share your fears and someone who will give you a much-needed reality check from time to time.

An accountability buddy will celebrate every win, however small

The worst thing to do on any journey is to be disconsolate about how far you’ve got to go instead of being jubilant about how far you’ve already come. So it’s really important to get everything into perspective because as I’m constantly telling Slimpod users, losing weight is more about enjoying the journey than actually reaching the destination.

You need an accountability buddy who’ll regularly celebrate your wins with you, however small they might seem to you.

If you’re in Slimpod Club and would like an accountability buddy, then simply post a message, and please connect with me on Instagram and/or Twitter because I’d love you to share your stories with me there too.

And do also leave a comment below as well. I love reading them all and I know they’re such an inspiration to others.

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Goodbye Summer, hello to weight loss again

SUMMER’S almost done and we’re heading into Autumn.  So many people struggle at this time of year.  I’ve had a great summer and have just come back from a late summer break in Portugal with my daughter and I must admit I’m struggling to get back into the groove!

But I’m not alone – I know Summer really throws so many people off course and can be a real problem.

For many of us the problem is lack of routine, especially if we have children.  For others it’s just lack of structure and that’s where I’m at!

I’m craving structure to my day!

While I was away I was thinking of my health and self goals for the next three months and because I know so many people need a bit of motivation, I thought I’d help get us all moving by getting some focus for the next three months.

My Autumn Success Drive is all about having clarity about what you want to achieve and then focusing on the process which will get you there. It’s about taking action and being accountable.

Here’s a video I shot this morning to help you get cracking again!

Now I know some people struggle a little with taking consistent action.

So the first thing we have to think about is what we want – and that’s where goal-setting gives us clarity.

Where are we now and what do we want to achieve?

Is it just that we’ve eaten too much over Summer and our exercise routine has gone out of the window?

Or is it deeper than that?  Is it about emotional connections with food or do you self Sabotage?

Are you holding yourself back in some way?

BE CLEAR and realistic about this! No wishy-washy goals, please.

You must really connect with your goal to make it happen.

So many people worry about goal-setting because reminds them of the past.  But if negativity creeps in, reframe and think differently!

Look on goals as a good thing because they give you the vital direction in which to travel.

They’re also there to give you feedback not to make you feel like a failure!

Use them as a positive tool to discover what needs to be done next if you don’t quite reach them this time.

Remember, goals shouldn’t be obstacles. Use them as something that will give you direction and feedback. 

Next step is that you need to take action – and consistent action is what so many people struggle with. Think of just two small actions which will take you towards your goal.

What’s worked well in the past?

Then get yourself a buddy or partner you can share your journey with – believe me, it really helps with motivation!

Post up your goals below or in Slimpod Club if you’re a member.  Also connect with me on Instagram and Twitter to let me know how you’re getting on.

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Putting on weight on holiday – how to avoid it and enjoy healthy habits

Putting on weight on holiday is such a major worry for many people.  I know they get anxious about controlling their weight around this time so I’ve created a special video as the Summer break hots up (literally!).

It contains advice on how you can make your holidays happy and stress-free, without letting what you eat and drink spoil the fun.

I’ve just started a weight loss and wellbeing project with a third NHS hospital (the Royal Orthopaedic Hospital in Birmingham) and because the staff there are starting their Slimpod programme at the height of the summer it made made think long and hard about how being on holiday could affect they way they’re thinking about their eating.

For anyone’s who’s tried (and usually failed) to diet through the holidays, Summer can be a time of misery, guilt and a feeling of failure.

Putting on weight on holiday often means their “diet head” takes over and they think that because they’ve fallen off the wagon, they may as well stop trying to resist temptation and blow out big time.

I’ve lost count of the number of times I’ve heard people say “I’m a little bit worried about how I’m going to cope with food when I’m on holiday – I usually pig out and I love having a cocktail or two in the evening.”

If you’re already on my Slimpod programme, you’ll know the answer I always give: this isn’t a diet so an ice cream or a cocktail isn’t going to do you any harm.

In my video this week I go into a lot more detail about what I call “seasonal dieting.” I also have some great advice on how to avoid putting on weight on holiday – and how to do that without missing out on any of the fun.

In our private Slimpod Club on Facebook we’re about to start a special thread called Happy Habits so join us there! If you’re on Instagram please join in there too. We’re using the hashtag #happyhabits.

And please leave a comment below to let me know if you’re worried about putting on weight on holiday and how you think my tips will help you.

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Stop self-sabotage by being positive about your body

SELF-SABOTAGE is one of the biggest obstacles people face. So let’s talk about ways of knocking it on the head through body positivity!

The past three weeks of the Summer Challenge have focussed on creating effective goals, healthy eating and exercise – but healthy eating and exercise are no good if you only stick to them for a short time and you don’t stay on track to achieve your goals.

So this week’s video is going to help you overcome self-sabotage and will enable you to stay on course so your new habits become lasting.

At the end of the day, making those habits stick is what we all want! 

Self-sabotage is one of the things that prevents people achieving their dreams and one of the reasons people self sabotage is because they’ve got negative self-talk going on in their head.

This negative self talk can be very powerful and destructive. Watch this video – it will help you to stop self-sabotage and move past the obstacle so you can achieve your dreams!

Key points about stopping self-sabotage

If you love your body you’ll automatically begin to care about what goes into your mouth and how you look after your health.

Pay attention to your language. Be really aware when you talk about your body, or when others around you do it.

Show yourself kindness and compassion. If you slip up, don’t berate yourself.

If a colleague makes a critique about their weight, you DON’T have to join in with your own “me too” insecurities.

Affirmations help keep you in a consistently positive mood that gets Nature’s happy drugs dancing in your brain.

The more you practise, the more you notice what aspects of your life are most important to you – as well as things that may be holding you back from being happy

Leave a comment below to let me know how you’re getting on with stopping self-sabotage. I love reading all about your success!

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Get moving! Get motivated! Start my super new 21-day fitness challenge today

ONE thing I’ve noticed over the years is that when people have done about 14 days of a healthy lifestyle regime their motivation can suddenly become much weaker.  So let’s keep the motivation going!  Now that we’ve done 14 days of our #SummerChallenge, I’ve got something that will definitely keep you motivated for the next few weeks!

Watch my new video to discover what it’s all about (and please hit the Like button and subscribe to my channel to see all my Slimpod videos completely free of charge!)

In the video I mentioned the lovely Caroline Lockie and here’s a video she created last year which is truly inspirational!

A recap of the tasks this week in #SummerChallenge:

ONE: Set yourself a daily exercise goal – a distance to walk or run or a number of strength exercises to achieve.

TWO: If you’re at a desk all day, set an alarm on your phone every 50 minutes to remind you to get up and walk for 10 minutes.

THREE: Get your heart rate up regularly – walking or running up stairs is great for that. Or take part in a YouTube exercise video.

FOUR: There’s a new Couch to 5K thread in Slimpod Club – and there’s no better time to join in.

FIVE: Be accountable! There’s an accountability thread in Slimpod Club or you can post comments daily on this blog to share your progress.

Remember our Slimpod motto: All movement is exercise!

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Three easy tasks to help you drop a size in just 21 days

THIS WEEK we’re continuing our mission to drop a size in four weeks and the Slimpod #SummerChallenge is focusing on food! What’s your relationship with it? Is it your friend or foe? Do you use it for fuelling your mind and body to give its best or does food have a whole host of other meanings for you?!

In my experience, most people know what they should be eating to lose the excess fat, but they just can’t seem to follow a healthy lifestyle regime consistently. And I speak to a lot of people who just don’t have a deep enough desire to lose weight.

They THINK it’s what they want but at the end of the day have zero motivation to make it happen. So if you’re one of those people, give yourself a big push for the next three weeks of the #SummerChallenge and show yourself what’s possible! It’s only 21 days!

So here are the tasks for this week and the next 21 days – let’s do this!

TASK ONE:  Let’s get really aware of our full signal! All too often we overeat but this can be controlled!

Slimpod helps you do this so if you listen out for it at meal times, you can engage and know when you’re full.  Problems occur if you’re watching television or using your phone and you end up shovelling in food without any thought.

Stop! Enjoy it! Savour the tastes!

And above all let your body yell out to your brain – “I’m full and you can stop eating now!”

 

TASK TWO:  Focus on what you’re eating. Here’s a reminder of what we recommend in the programme.  Let’s all be really focused on the advice and follow it for just 21 days.

One: Actively reduce bread, pasta, potatoes, processed cereals and rice— they’re a combination of refined and starchy carbohydrates which rapidly turn into sugars in the blood. Try quinoa, whole grains, beans, and lentils instead – they fill you up too!

Two: Reduce or cut out sugar, sugary treats, alcoholic drinks and desserts. With a Slimpod that’s easy!

Three: Eat more vegetables. There are so many wonderful vegetables to choose from. I must admit I’ve become quite a veggie addict. I love stir fries and dishes with lots of colour. Broccoli, spinach, red peppers, pak choi and carrots are in my basket every week.

Four: Eat fruit, two portions a day is good.

Five: Include plenty of high-quality protein such as meat, oily fish, eggs, seafood, tofu and soy. The body doesn’t store protein so you need to maintain an adequate level in your diet to avoid muscle loss. It also helps to reduce appetite. Eggs are amazing for breakfast! Avoid processed meats for the next 21 days

Six: Enjoy dairy products and eat more healthy fats and oils. Until recently people thought they should be avoiding full-fat dairy products. In 2014 a review by the British Heart Foundation found NO evidence that eating saturated fats leads to a greater risk of heart disease.

More recently scientists have said if you drink full fat milk you are 46 per cent less likely to develop diabetes!  So use fats!

They make food taste better. They are an excellent source of slow-burn energy. And although ounce for ounce they are higher in calories than carbs, they keep you full for longer.

There are many, many recipes available in the Healthy Recipes section of our programme which fall in line with the principles above, or you’ll find thousands online.

There are also many recipe books like Dr Michael Mosley’s Blood Sugar Diet – and yes, most of them have the word diet in the title, but ignore that and just follow the recipes!!

 

TASK THREE: This is one of the most important tasks of all because it holds you accountable! We’re going to share the love, create some great dishes and share recipes with each other in Slimpod Club.

If you’re not in Slimpod Club but you are on social media then share them on Instagram etc using the #SlimpodSmile.

Upload a picture and the recipe instructions for your favourite healthy dish – whether it’s breakfast, lunch, dinner, healthy snacks and even clever sugar-free desserts!

If you try someone else’s recipe and you enjoy it,  tell them in the comments below their post and upload a picture.  We are a fantastic community and I think we can create a very tasty and healthy recipe thread for one another by sharing our favourites, especially if they’re really easy to make.

Whether you’re in Slimpod Club or not, do post them on social, especially on Instagram, and tag us in posts because we’d love to share the healthy food!

As a little incentive to share the love on social, I’ll be giving a lovely prize to the person whose recipe gets the most likes over the next seven days. So get those pics online!

So there you are – as easy as 1,2 3!

1. Listen for the full signal
2. Follow the principles of the Med way of eating
3. Share your recipes with the community online!

I’m really looking forward to this and I’ll be sharing too!  Let me know below how you got on over the past seven days – can’t wait to hear all about it!

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