When and what to eat before a workout
Pre-workout meal ideasAre you wondering what foods to eat before workout? Here we have some pre-workout meal and snack ideas to ensure you fuel your exercise correctly by eating the right kind of workout foods including important carbohydrates and fats.
I just got off the phone with one of my clients, she is doing really well, and consistently has lost between 2-4lbs every week for 10 weeks now, she is over the moon as you can imagine!
She was telling me about how she was going to go shopping this weekend to get some new clothes for when her partner returns home, after being away with work for 2 months! Can you imagine his reaction seeing his wife 20 lbs lighter!
Anyway, I wanted to share with you one of the reasons she has done so well.
We are stood, face to face, about 3 feet from each other.
I throw 20 tennis balls at you, really hard and fast, not giving a chance to focus on one thing.
What do you think happens? Yep, you will be lucky if you catch one, and you will be pretty panicked. You give up, thinking what was the point in ever trying to catch 20 balls.
Now imagine, I give you plenty of warning, and throw just one tennis ball at you, at a speed you can handle.
What do you think happens? Yep, you are 100 times more likely to catch it. Your confidence goes up, and then you are ready for the next one.
Weight loss is no different to this. Too many people try to do 20 things at once, and then fail because they have too much to do. Or they don't understand each part of what they have to do. They then give up, as it seems too hard.
The key to all of this is to master one thing at a time. Catch one tennis ball at a time. First tackle breakfast. Then tackle your workouts. Then tackle your mindset. Then social situations.
Don't get side tracked, and only move on when the last discipline becomes second nature to you.
We teach all of this over at SWIFT, if you would like a trial session to get your plan of action together, here's the link
P.S I am teaching at Chiswick tonight, see you there. Don't worry, I won't be bringing my tennis balls along!
Overwhelm leads to paralysis. Which then means you don't do any of it, and you soon slip back into old habits.
'TELL US THE SOLUTION SAM!" I hear you ask.
Focus on 1 thing at a time. Be relentless is mastering that 1 thing. Review the results from that one change, and then decide what you want to change next. Pick one thing a week to change, and be strict.
If you mapped out the next 12 weeks, and then 12 things you wanted to change, you would be a different person in 3 months time.
So, what's your one change this week?
Reply, I am genuinely interested!
This applies to every area of your life BTW, work, home, relationship, one change!
I want to share something I use with all of my personal coaching clients.
It's so simple, actually, but if you stick to it, it works every time.
Before I tell you though, let me explain the number 1 reason people fail with their new programmes or diets. People fail through overwhelm. Their is too much to think about, this new diet plan, my new breakfast, giving up alcohol, starting working out every day, the list is endless!
I was starting to like Sharon even more at this point.
She was over the moon when I sent her our nutrition pack, with a recipe book inside, because in her words, she could actually get excited about eating healthy food! Miracle!
The big lesson from this is that you don't have to give up everything you love just to lose weight. The minute I tell you to cut something out, you will become obsessed by it, and you will give up eventually.
All of our diet plans are written for REAL People.
For real results.
Like Sharon who ended up losing 7lbs in 14 days
or Sarah who lose just under 1 stone in 4 weeks
Or Michelle who dropped 2 dress sizes in 8 weeks.
All through following a plan that made sense, didn't deprive them of anything, and gave them results that spurred them on every day.
If you want to join the hundreds of others who have succeeded with Swift, click me.
I was sent this by one of our Swift Boot Camp Members, Sharon.
Sharon joined on Jan 5th, yes she was one of the new year crowd!
She was telling me about her previous diet attempts, and how her last trainer made her give up pretty much everything she loved in food.
"I hated it! No pasta, no red wine, no coffee, no fun!"
I was speaking to one of my Personal clients yesterday, and we had a bit of a breakthrough, she finally learnt to say no. Sounds so simple doesn't it, but it's actually pretty hard.
My client, Mary we will call her. You see, Mary was forever saying yes to things in the past, like new diets etc, knowing full well she wasn't ever going to do them. But she would say yes, would start the new diet plan, would fail after a few days, and then get really down about it, and would beat herself up for weeks, and months afterwards.
She didn't realise the effects of this until yesterday, but it meant that every time she didn't complete a diet, she thought she was a failure. Now, if you tell yourself you are a failure every day, or every week, it eventually takes it toll.
Mary now says NO a lot! She knows her body, her limits and what she will be able to take on. If she isn't ready, or not sure, she says no first, then researches it properly before saying Yes or giving the final No.
Start paying attention to what you tell yourself, it all has an impact.
"Thanks for being so easy to work with - you made me feel comfortable when talking about weight, tough days, results, questions - everything involved in a weight loss and health journey. And most of all, you made me feel like I could actually make this change in my life. You knew what you were talking about and it showed in my results." Kathy - Lost 13lbs