The Vision- Kill procrastination.

Health and fitness is not just about going to the gym and eating right.. Its also about what goes on in your mental, your thoughts, etc. So, having a fit exterior also means having a healthy interior not just by the foods you intake  but how you think, your thought processes, how you view yourself & the world around you.

One thing that  visionaries hate most is stalling.. and by “stalling” I mean procrastinating . From experience the worst thing about procrastination is the emotions that come along with it. And one of the major misconceptions people have of “positive thinking” is you have to be constantly positive no matter the situation however that’s not the case even the most positive people in this world have down days.

*mini anecdote*

From my own experience I have had days where I feel defeated and unmotivated. Some days for no absolute reason but I just don’t feel like my usual self, other days I am homesick (funnily enough) & some days its just a mixture of all the above and just the general stress of life takes it toll on me.Last year in a brief conversation with my mum she said to me ” I hope you are working hard” this simple phrase almost brought me to tears .That one simple phrase got me in my feelings, because i felt as though i wasn’t working hard , ” i am not doing enough” “i am not pushing myself to be best I can” ” Am I ever going to achieve my goals?” “will i be successful?” “i’m stalling”  all these phrases going round in my head, created such a high level of anxiety in my system that I was having mini panic attacks, finding it difficult to breath & difficult to sleep & random intense migraines, all things that have never been a problem before. Ok all these were an issue and I was trying my hardest to ignore them. Pretending as though I wasn’t stressed in order not to be stressed. Just ignoring that the problem was there but i realised you dig yourself a deeper hole when you begin to kick yourself when your down already and , you don’t acknowledge that you are stressed and need to sort it out. 

Here are 5 methods that always help me when I feel down;

  1. CRY!; – LET IT ALL OUT. Seriously though its not a joke, because we live in a society today where everyone likes to “pretend” everyone likes to hide their emotions. Be emotionless, crying is not for the weak. I have noticed that the more you hold in stress, the more it affects you in different ways causing anxiety, panic attacks, etc. But I find that when I cry, i’ve acknowledged that “bla bla was wrong” or that I was feeling defeated or sad. Cry to yourself and then wipe your tears and get on with it. I’ve personally noticed I like getting my way alot. I don’t mean this in a childish way but in terms of if I’ve planned to complete about 10 tasks in one week an I accomplish 4 for example that will upset me and stress me out. I’m aware I’m not the only one that’s like this but what you need to remember is your not superwoman or superman- sometimes we put too much pressure on ourselves. sometimes we need to just take it easy.
  2. MUSIC- don’t overcomplicate things, music is so soothing to the soul. Honestly studies have shown that music not only improves concentration but also helps elevates our mood. So when your feeling sad put on your favourite track and zone out to it. Trust me, it seems so simple and minuscule but it makes so much of a difference. I sometimes listen to gospel music, I find its really uplifting and soulful, bit of jazz, or artists that I find really inspiring.
  3. PRAYER/MEDITATION- Ok this is so important. Really it should be No;1, nevertheless. Prayer is so important when your feeling low or just in general. I find talking to God very therapeutic and relieving. I am talking to God but within the same token myself. Meditation makes so much of a difference. It just as important as prayer, when i started meditating it was really difficult and it still kinda is as i am still new to it but i noticed how much of a difference it makes. It helps calm the mind, helps you regain focus. We live in such a chaotic world and sometimes it can get overwhelming for our minds so meditation helps put a stop to the chaos, allows us to hear and connect with our true self and as result be happier. studies show that people who meditate have a higher level of concentration, are much more elevated in life, and much more brain power. 
  4. FOOD- hmmm. Food. So I don’t mean comfort eat and indulge yourself in junk ! But many studies have shown that there are natural organic foods that can help in elevating your mood as they increase levels of serotonin. Such foods such as dark chocolate, Fruits ie; pineapples, sweet patatoe’s. I know when I’m down good nutritious food definitely picks me right back up again. The food you eat has a direct correlation with your mood, for example loads of processed foods you will eat will make you sluggish and put you directly in zombiefied sleep mode which can be really irritating when trying to be productive, whereas whole hearty food as nature intended will give you the right amount of energy you need to get on with life.
  5. LOVEEEE, LOVE, LOVE- OK I’m kinda soppy sometimes, I believe love makes the world go round *OMG ( forgive me) BUT love can lift your mood instantly, if you are putting yourself down- telling yourself your not good enough, not doing enough etc, sometimes its good to speak to people that will help uplift you and get you out that mindstate, its not embarrassing everyone has down days. If you never did, how would you ever be able to grow? I find that when i feel demotivated just seeing somebody that i love makes me happy again, for example speaking to a boyfriend, your mum or even a friend can make so much of a difference. Don’t block out the world and stay in this little momentary negative bubble of yours.

( one last mini one) SHOWERS; I find showers deeply therapeutic, hot showers sometimes cold just to shock my system, helps so much it helps me reflect on my day gives me the time i need to analyse how I got to the level of procrastination I’m at. What i did wrong and what i can do better, more so it allows me to give my body some deserving love. I don’t know exactly what it is about that but they help so much !

“lifting is for men… I don’t want to get bulky”

*inserts laughing face emoji* …..

*continues laughing for the rest of the post *

**** OK seriously though, today’s blog post is about ladies constantly telling me their fear of weights. For a while I too was scared of weights *OH MY GODDD* it is truly scary isn’t it? Ok I should really stop with the sarcasm but whoever created this fear needs to be re-educated & FAST! (laughs to self).

Firstly ladies, ignore the silly comments. Do not fear, you will  not begin to all of a sudden look like a man,no dear you won’t. Women are simply not genetically made up that way. No matter how many weights you lifted you wouldn’t end up looking like a man. That’s a myth- unless you start taking growth hormones.

Benefits of weight lifting when your a woman.

  • Its fun !
  • You build up your strength. Strong is sexy.
  • You can build up areas that you lack in- for example many ladies want to build up their glutes you can do this through various exercises such as squats, adding weight training will help build you a nice and round booty & thats a fact! You can build you curves and become toned!
  • according to studies- weight training burns fat, long after your workout even.

This only a brief post- ladies don’t fear the weight, build the body you long for & don’t listen to silly comments!

“Eating Healthy is expensive!”…

Hmmm *pauses for a hot second*…. Majority of conversations I have concerning health go along these lines…

“what did you say?” ….. ” Eating healthy is expensive… I mean really i’ve tried, i’ve really tried but far too expensive & i’m broke. I can’t afford to spend all of my money on food” …. “But…” — “no, sorry, its just not for me”

Ok, its common knowledge that health is far more expensive in our society whereas unhealthy foods are not as expensive. I can totally understand that but this post is not aimed at those that have already given up on a healthy diet. If you are living on a budget of about £40-£45 pounds for a fortnights worth of shopping ,that is more than enough to stock up on healthy foods for your cupboards. Here are my top tips to help you stick to your budget and prevent going overboard.

  • SHOPPING LIST- do not leave the house without one of these when going shopping. make sure to write down what exactly it is you need in order to prevent getting sidetracked or just picking anything that you think is healthy and dumping it in the basket.
  • Needs over Wants – Ok so if you are on a budget you might sometimes need to choose what  will serve you most. for example do you really need to buy nuts? as a snack or could you just buy Salmon as that will aid you more in muscle development or whatever your goal is? following? sometimes we want to get snacks for those times when we feel slightly peckish but its not always necessary.
  • Look for stores that aid your budget in terms of pricing- So I personally found that stores such as Lidl for example are cheaper with certain products such as Proteins and fruits, for example Lidl’s salmon is £2.29 for two fillets whereas Tescos and Asda’s ranges from £3.00 – £4.00, Mangos in Lidl are £85p each in Tescos it’s £1.50 each. Lidls are much bigger and ripen much quicker too. These differences at first might not seem that large but they most definitely add up.
  • Look for sales and take the chance- what do i mean by this for example. Stores like Asda for example do Roll-backs, where they cut down prices sometimes just slightly and others drastically. Look for these and buy what you need, Tesco’s has a Reduced section where they reduce items as low as 75% off! Of course these items either expire on the day or the day after but if you buy chicken or fruits for example you can buy these and on exactly the same day put them in the freezer. This won’t affect the taste or health of your food whatsoever as its frozen. I find this works well for fruits and protein. As fruits you can add in to your smoothies straight away making them yummy. Holland and Barret also does sales occasionally, they have Penny sales- where you buy one and get the other item for a penny Or they have a buy one and get one half price, or buy one and get one free rarely.I find this is so useful for household essentials such as coconut oil, or herbs such as spirulina, etc…
  • Meal prep!- Preparing your own food and being able to eat regular meals not only aid you health wise but also money wise. It saves you from buying snacks whilst on the go or just generally spending money when your out.
  • Its not always stores  sometimes on-line – For example when buying herbs such as spirulina, flax seeds, chai seeds etc, you can shop on-line such as on eBay Amazon, they are sometimes cheaper than Holland and Barret for example but make sure they are legit.
  • Buy a filter- Ok I hate fluoride infused chemical tasting , death threatening water. But water is expensive ( well considering your aiming to drink about 2-3 litres a day – don’t come cheap) buying a filter for the time being could help and reduce the amount of fluoride you intake. Another way is boiling water straight from the tap and leaving it to cool – put it in the fridge and its safe to drink! This also helps kill some chemicals added to our water, and bacteria etc.
  •  Take it easy- Just because we say healthy food healthy living, doesn’t mean you have to purchase everything you deem “healthy” (lol) because there’s no point buying items you won’t eat either because you don’t like the taste or because  you don’t know how to cook. As my mother would say  don’t have long eyes. Watch what’s on your plate. Buy what you can currently afford (healthy foods of course)
  • Don’t look for organic- whoaa! (haha) Organic is always good, fair trade products are always great too but if you can’t afford it just yet… chill. Take it easy ,buy the normal version and wait until you can afford those products. Just an example but in Sainsbury’s a normal cucumber is about £0.49p But an organic cucumber is £1.29… you can see the huge difference. Organic is great but these days companies use the label to pointlessly increase prices of items.

Training for Abs:

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Firstly, you can do all the crunches you want in the world, You can do as much ab exercises as you want but unfortunately if you don’t change or alter your diet you will never see those beautiful abs… sadly. I know this saying is totally rinsed out, but abs are most definitely made, constructed, built, defined whatever verb you choose to use lol… in the kitchen. It doesn’t get much clearer than that to be honest.

So when you are doing your crunches but still eating shit, your abs won’t show because of the percentage of fat that are still on top of your abs- the aim is to try and reduce the fat in that area to as low as possible so that the muscle can begin to show. A combination of both exercise and diet is essential for you to obtain the lean stomach you want.

Here is a short  list of foods you can implement into your diet to help you achieve your goals:

. Lean meats- fish- salmon, salmon specifically is nutritionally dense, high in protein, and high in omega three acids.

. Eggs- they are relatively high in protein- also studies have found that people who ate eggs for breakfast were less likely to feel hungry early on in the day compared to people who had muffins, croissants, etc.

. Leafy greens- Kale, spinach, parsley, broccoli- one cup of spinach has about 20 calories,  one cup of broccoli has about 30 calories but extremely high in fibre.

. Go mad on Berries- natural antioxidant, and are also loaded in fibre. Why is fibre so important in losing weight? because its found in vegetables, fruits and whole grains making it easy to digest,it passes quickly through the body without causing the sugar levels to rise.

Here is a short Ab- circuit- lasting about 15 minutes:

Burpees- jumping from a plank position to standing up – aim for 10-12 reps

Elevated crunches- laying down,  bring your knees to 90 degrees in  the air and proceed to slowly do a crunch, focus on using the abdominal muscles and not straining or pressurising the neck as this can result in injury – aim for 12- 15 reps.

Leg lifts- laying down, lift your legs up into the air slightly lifting your bum off the floor too then b ring your legs back down & repeat- aim for 12-15 reps.

Plank- one of the most known core exercises. This is effective not only for your  core but also strengthening your back and posture – aim to plank for about 30 secs- 1 Min. its all depending on how strong your core is.

( all of this counts as 1 set- take a 20 sec break and repeat)

REPEAT- X 4

 

 

Frequently asked Quesions- answered!

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“I just want to work on my stomach ”

        “I don’t want to lose my lose my boobs or ass”

This a funny one, only because everyones body is different. We all store fat in different areas of our body. When trying to lose weight we can’t selectively choose where we want to lose fat- sadly it doesn’t work like that. Your body will begin to lose weight in all areas, this is mainly due to genetics and simply how your body Works. So yea sadly in order to get that pretty toned stomach, you will most probably lose weight in other areas aswell. BUT the great thing is, eventhough you have lost weight in these areas you can always gain it back in the form of muscle mass through resistance and weight training- for example if you lost your ass, you could always squat and build up that area!

 “If i workout can i still eat whatever i want”

“I’ve been training for a while but i’m not seeing the results i want to see”

Ermm… unfortunately for some no… lol. As i’ve said before many times exercise and diet come hand in hand. You can’t have one without the other. Unless you are a guy trying to bulk up i suppose you could go crazy on junk. However i think this defeats the point of working out, why work hard in the gym and then restrict yourself from obtaining great results because of your diet? i would advice. Eating clean, enjoying healthy foods, finding healthy alternatives to your favourite fatty foods and including this in to your diet. Cleansing your plattte ( thats a whole different post) but you’ll find after you’ve cleansed your platte you won’t crave processed foods as much as you did before.  In asnswer to the second statement, One how long do you consider a while? lol..a while could be 3 months, 6 months, a year, two years… etc. Anyway, i would say one look closely at your diet? is your diet supportive of your training programme? are you eating clean and all the right foods that will aid you in losing weight or toning up?  are you including more fruits and vegetables, lean meats, poutry and fish in to your diet, are you snacking less? are you drinking enough water daily? if the answer to this is no then thats something you need to fix asap. Moreso, sadly if you are doing all of that and still not seeing results then maybe you should look at your consistency levels? are you pushing yourself during you’re workouts? or are you just coming and leaving as soon as you get tired? do you miss workouts? if the answer to these are no then you know what you need to do. On the other hand, if you are doing all these things, and still not seeing changes, all i can say is stay strong & trust the process. Matter of fact fall in love with the process! Changes don’t happen overnight, they take time, dedication and committment. Keep pushing, you will soon reach your treasure. Good things never come easy. Everyones body is different, your friend may lose weight quicker than you, but stay strong, your time is coming.. lol.

“How do i build a toned, big and lifted ‘booty’ “

*rolls eyes* …. you can build a booty through high resistancce and weight training in that area. This includes lifting heavy, incoporating compound exercises to target the three main muscles in the glutes. Which are gluteal maximus, gluteal minumus & gluteal medius, all these important muscles put together build up the mass / size of the glutes. Some exercises you can incorporate to work on these muscles are squats, lunges, Cable kickbacks, kneeling squats etc. Doing this exercises using some weights will target these msucles and allow them to grow. You also need to eat well, have a protein packed diet, will help encourage growth. Further more to this rest! I know nowa days everybody wants a ‘big booty’ but that doesn’t mean you have to work it out everyday, don’t give the muscle too much stress lol… take it easy.You should aim to train legs two- three times a week. Two is more than enough, if your really working those glutes. Also don’t just work out your glutes and forget about the rest of the legs, lol, in corporate other exercises to target the hamstrings, calfs etc. Straight legged deadlifts are a good exercise that targets the hamstrings aswell as the glutes. Finally i just wanted to say, take it easy dont be so hard on yourself, some of us are not all genetically predisposed to having huge peaches. Take it easy, train hard, eat well and remember genetics also play a key role in your development.

“I’m losing weight but don’t look toned”

Ok first of all losing weight and toning up are two differnt things. The act of toning up includes shedding excess fat and revealing those beautiful muscles that were hiding underneath. Losing weight doesn’t necessarily mean you’ll look toned?many women say i want to look toned, but i don’t want muscles… lol? what do you mean? muscles are what make you look toned. You can intertwine the act of losing weight and toning up through doing some cardio in order to shed excess fat and doing resistance and weight training in order to tone up your body. Hope this helps!

What do you think of protein shakes and supplements?

OK… i have no problem with protein shakes in order to help you reach your daily protein intake needed. HOWEVER i don’t think its necessary in building a great phyique. Its so easy to see your fitness inspiration and want to use/ take whatever it is they advertise… but please take time… remember many of them get paid to advertise these products, some of them don’t even use it, they work hard to reach their goals and ideal physique and you should too… unfortunately there is no magic pill. You just have to put in  the work. I believe in just putting in the work and eating right= results, however if you want to still use protein shakes and supplements i would just say whatever brand you choose make sure you do your research, many of them are filled with pure shit! Yes it will help you in reaching your goal weight/ physique. However it may  not be good for your health.. the whole point of a fitness journey is to be healthy right? look good, feel good, live longer? right. Having said that, if you are going to use a protein shake, i would suggest using organic ,the healthiest, GMO free protein powders. Point is research the ingredients.