Most People are Kinder to Others – Discuss

This week I’ve only trained twice (about 30 minutes both times) and I’ve only taught three classes.  This isn’t because I’ve been lazy (well not totally), I had a trip mid-week and whilst I could have fitted in a couple of extra sessions I decided to listen to my body and get some extra sleep.

I’ve also not really paid any attention to my eating.  Some meals I’ve prepped and taken with me to work (perhaps 60%) but whilst travelling I didn’t really think about what my body needed and have largely eaten what was convenient and I wanted.  Normally I do four Paleo based days a week and this week I haven’t done this at all.

These two things combined have left me feeling a bit sluggish.  Logically I know it’s stupid.  I’ve still done about 3.5 hours exercise over five days and statistically I’ve eaten vegetables more times than I’ve eaten chips.  But I’m very much an all or nothing person.  One bad week won’t undo months of hard work in the same way one good week won’t immediately turn you into an Olympic Athlete.  The brain, however, isn’t always a muscle that reacts logically to events.

When I feel like this I often instinctively think, right I need a really ‘good’ week next week and I’ll do every training session planned and eat perfectly and not eat cake and so on and so on.

But, this isn’t good for me.  We are only human.  We need to know that when we have weeks where we do a little less or eat a few too many calories it’s ok as long as we don’t let it continue for too long.  I know that if I feel ‘fat’ because I’ve not had a perfect week of eating or training then there’s something wrong with my own mindset towards my body.  Nobody can be perfect all the time and trying to be sets you up for failure (and there we have that never-ending circle of feeling bad about ourselves)

Of course this is easier said than done and writing this doesn’t mean I suddenly feel great and healthy and happy with how I look today.  Knowing something isn’t logical and not letting it bother you are two different things and overcoming those little demons in your mind isn’t always easy and even when you do overcome them sometimes they can creep back in!

But I’m not fat – a ‘bad’ week hasn’t made me fat.  I’ve put a little weight on recently, yet in comparison to a few years ago I’m fit, I’m healthy and I’m in a much more positive position than I was.  It’s ok to have a little wobble at times but we need to be kinder to ourselves in terms of our own expectations.  Because if someone else outlined my week to me as their own I’d be pointing out all the positives, but because I’m looking at my own week I’ve focused on all the things I haven’t done.  Most people are kinder to others than they are to themselves I’m pretty sure I’m not the only person reading this to need to be reminded of that.

How Paleo Eating Can Help With Weight Loss

5 reasons why eating a Paleo based diet can help you lose weight:

  • Protein

The Paleo diet encourages the eating of protein rich foods which helps control your appetite meaning you naturally eat fewer calories than you normally would.

  • Low Carb

Eliminating carbs such as bread, rice, pasta can reduce the number of calories consumed each day without really trying as these tend to be quite high calorie foods.  Yet you aren’t removing carbs from your diet completely as you continue to eat potatoes and veg – so hanger isn’t an issue!

  • Removes Processed Foods

Sticking to a Paleo diet tends to mean making most of your meals from scratch as you want to avoid many of the foods found in pre packaged meals.  Homemade food is likely to be lower in calories and contain more nutrients than a ready meal, and be more filling at that; so you will consume fewer calories and still feel more satisfied so less likely to snack later (thus keeping your calories lower than you might have with shop processed meals).

  • Reduces Sugar Intake

Processed sugar can add lots of calories to your daily intake (apart from the health issues too much sugar can cause).  Limiting your sugar intake to fruits and vegetables can help reduce your daily calorie intake.

  • No Calorie Counting / Eat When You’re Hungry

To lose weight you need to hit a safe calorie deficit – all of the above ‘rules’ to Paleo allow you to do this naturally – without having to painstakingly count every calorie every day.  By sticking to Paleo principles, if you’re hungry you can have an extra snack or meal without worrying you’ve gone over your calories budget and if you can eat when you’re hungry you are much less liekly to binge eat all the cake.  You may want to track at first to get the hang of how much you need to eat each day but after a while it will become second nature.

You don’t even need to eat Paleo all the time.  I follow the 80/20 rule and try and have 4 Paleo days a week adding a little bread and sugar into my diet on the other 3 days.  This still allows me to hit a calorie deficit most weeks without too much effort.

 

Twenty Things All Les Mills Instructors Will Know – Updated and 100% new content (take that 80% new content Advanced Training)

  1. The words Recommended and Required mean different things.
  2. Les Mills have Live Chat- when did that happen!?
  3. You won’t need to do 2 touchpoints a year if you fall out of a tree and break your leg whilst rescuing your cat in December.
  4. Yes, that appears to be the only example of special circumstances anyone of Facebook can imagine.
  5. Other than that you do.
  6. Except maybe you don’t.
  7. It’s complicated.
  8. But Tribal Gatherings do still count as a Touchpoint for all your programmes.
  9. Yes even if you don’t do that programme on the day.
  10. Maybe check on Facebook though just in case?
  11. Talking of Tribal Gatherings – Combat and Step will apparently always clash.
  12. Body Balance will always be on at the crack of dawn.
  13. This is just the law now. Like wearing Reebok is #thankyoureebok
  14. Future instructors will one day know of Aim 1 and Aim 2 in the same way I know of actual physical copies of releases – a mythical thing people more experienced that me reminisce about! I mean imagine waiting for the postman to deliver your DVDs!
  15. We will now do Advanced Training.
  16. Advanced Training is quite pricey though so Black Friday probably definitely needs to happen!
  17. Advanced, Elite – does anyone now know how the hierarchy works?
  18. Nobody knows how Tribe Coaches will be made now – can we cope with this much change in one go?
  19. But the portal seems able to cope with quarterly bookings this time round – what will we talk about on Facebook?
  20. Ahhh Virtual- we will talk about Virtual.

*Note this is intended as a tounge in cheek look at recent developments in the world of the Tribe and not intended to be taken too seriously!

We all have mental health

10th October is World Mental Health Day.

I have suffered from (do still) depression and anxiety.  It’s an important topic and I’d be happy to talk to anyone – whether they need someone to talk to or want to just gain a greater understanding.

BUT

Mental health isn’t just depression or anxiety or any one singular condition. Mental Health is something we all have – it’s how we deal with life, how we feel.  You might feel great that’s still mental health.  We all need to be aware of how we take care of ourselves, to keep ourselves well mentally and much as physically.  Self care isn’t only for people with illnesses – it’s soemthing everyone needs to practice.

Every year there is a specific focus of World Mental Health Day–This year being “young people and mental health in a changing world”.

According to WHO “Half of all mental illness begins by the age of 14, but most cases go undetected and untreated. Our focus is on building mental resilience among young people, to help them cope with the challenges of today’s world.”

One challenge highlighted is the impact of technology in people’s lives.  This topic can go beyond young people however, there will be few people of any age who do not find themselves increasingly relying on various forms of technology in all aspects of their lives (if you’ve lost your phone recently you will probably have realised just how much this is the case).

Social media is probably one of the most obvious ways in which technology has changed the world in a matter of years. The expanding use of social media undoubtedly brings many benefits to our lives – we can develop social contacts and business relationships regardless of location.  However, the same technology can also bring additional pressures into our lives, as connectivity to virtual networks at any (ALL) time of the day and night grows and becomes the norm.  Being ever connected and seeing more aspects of other people’s lives in a way we previously would not have can have a profound effect on our own mental health and how we view our own situations.

Only this morning I was having a conversation with a member at a gym I teach at who recently removed themselves from Facebook for this very reason.

They have been away studying at university and seeing pictures of friends from home together every week, having fun together as a group, whilst this person was miles away and couldn’t be with them produced negative emotions. Despite speaking to them and knowing that these Facebook posts were not the full picture (during the week these friends barely get a chance to speak and it’s not all constant socialising) the emotions the Facebook posts created wasn’t positive and since removing themselves from Facebook they feel happier.

We all know social media posts create a version of our lives whether we mean to put a filter on things or not it’s inevitable that it happens.  Whether we present something as glossy and amazing or terrible – we have decided how it is presented to the world.  The world then views it from their own prism and puts their own spin on what we’ve said.

All this sounds like I’m anti social media but I’m not.  I use Facebook, Instagram (occasionally Twitter, never really got the hang of Snapchat) and obviously I blog.  I have got work from and made business connections through the advances in social media.  It has so many benefits and can add value to your life as long as you are aware that it can also add new types of pressure.

So here are a few ideas of things you can do to protect your own mental health and help create a healthy relationship with technology:

  • Keep social media buttons organised together in a folder on your phone and keep it away from your home screen so you don’t feel like a slave to the sometimes endless notifications popping up.
  • Decide when you will look at messages and emails (maybe once or twice a day) and ignore all incoming things in between these times – if it’s urgent people can call you!
  • Try not to look at your phone for the first hour after you wake up. Getting some fresh air and thinking about your day without seeing what others have posted can change your outlook on the day completely.
  • Try not to look at your phone for an hour before you go to bed. This allows you time to unwind and relax before you go to sleep which will probably help you get to sleep quicker.
  • If you use a sleep app which tracks your REM cycles they often mute all social media notifications once turned on which helps if you struggle with self control on reducing message checking.
  • Just like parents do with their kids – give yourself maximum daily screen times. Don’t let yourself mindlessly scroll through social media platforms.  Give yourself a limit each day and once it’s been exceeded stop mindlessly scrolling through your feeds.
  • Call people sometimes. Having a chat can be great for your mental health and takes away the anxiety that can be created via the misinterpreting of a text message.
  • Actually arrange to meet up with people too when you can!
  • Remember that what people post isn’t always 100% what you think it is- those pictures of smiling people don’t show the argument they had 10 minutes beforehand because someone forgot to put the bins out.
  • If you find yourself getting annoyed by someone’s posts there are a variety of ways of muting them whilst remaining their friends
  • If you enjoy using an app – use it. If you start to feel it adds stress – stop.  I use Facebook and Instagram and enjoy interacting with people on it.  Snapchat just stressed me out so when I got a new phone I just didn’t install the app.

As much as technology may cause some increased stresses to our mental health it also allows people to talk about it more openly about the topic of wellness and to a much wider audience so there are lots of positives to our changing world.

Talking about and being aware of the potential issues arising from change can help us work though them and stay well.  We all need to be aware of our mental health and develop systems to help us maintain a happy healthy life as our surroundings change.  That’s not easy- believe me I know – but days like today and discussions like the ones created by days like this can all play a part in helping work towards better mental health.

How to Travel and Train

Travelling can throw you off your training routine, whether it be for a holiday abroad or at home or a short break or work trip.

However, there are a variety of ways you can keep active whilst travelling: 

  • Hotel Gyms

Many hotels now have gyms – albeit the quality of equipment can vary from a full gym worth of equipment to a couple of pieces of cardio equipment and a single dumbbell.  If you are staying in a hotel with a gym then taking your gym kit and an open mind can be one option.  You may be able to get an idea of what equipment the facility has from their website beforehand so you can plan a workout ahead of time, but if not you can probably work with what is there to keep moving- even if it means departing from your normal routine.     

  • Running

Free and something, you can do anywhere.  Often if I’m staying overnight, in a hotel I’ll just take my running gear and go for a 15-20 min run in the morning.  No checking gym opening hours required so you can fit it to whatever your schedule is.  The added bonus is running somewhere different to usual can be interesting – a run around the city’s sights or along the beach is often more inspiring than running round your local park (or for me down the local cycle paths) and the fresh air first thing can set you up for he day.

  • Yoga

Something which you can do in even the smallest of hotel rooms without worrying about people complaining about you jumping up and down and making noise!  If you already practice yoga you can probably run through your own sequences of moves but if you need inspiration, You Tube has lots of free guided yoga sessions which you could follow.

  • Virtual Services

There are lots of workouts you can do from home now- think Les Mills On Demand and Beach Body.  Some of these require equipment but plenty do not.  If you travel a lot it could be worth a subscription so you can workout in your hotel room when you are away.  If you don’t travel that often many services offer week long trials for free which you could utilise whilst on holiday.

  • Local Gyms

A great option to consider – especially if you are travelling in the UK.  Check if your current gym membership allows you access to any gyms in their chain, as you may be able to access without additional charges.  If not gyms such as The Gym Group and Pure Gym tend to do day and week pass options / trials for less than a tenner.  The benefit here is you can pretty much guarantee the gym will have all the equipment you need to stick to your normal workout routine without having to make changes.  You may even be able to get to a few classes if that floats your boat.  I did this when I went to my mums last Christmas – visiting the local Nuffield (I have a Nuffield membership) on Christmas Eve and then getting a day pass for The Gym on Boxing Day.  Managed to get my workouts in for an extra £7 without having to make any adjustments to what I wanted to do.

  • Body Weight Workouts

You can put together an entire cardio and / or resistance workout using body weight only (think push ups, burpees, lunges, squats, jumping, plank work).  This can be done indoors or outdoors to suit you.  I’m quite keen on short bursts of running (say 500m) with sets of jump lunges, squat jumps, burpees and press ups performed after every run- gives you a quick all over workout and lets you take in some fresh air. If space is tight you could focus on core stability moves and work the trunk of the body, taking out impact work.

  • Tabata

My favourite HIIT tool- 20 seconds on, 10 seconds rest x 8.  You can do any moves you want.  7 rounds gives you about a thirty minute workout which will elevate the heart rate.  The ability to do any moves means you can do it anywhere with any equipment you have or just your body.  Type tabata timer into the app store and you will find lots of timers you can use.

  • Tennis / Golf

If you are on holiday abroad there will often be tennis courts or similar at your hotel.  Getting involved in some sports whilst you are away is a great way of getting exercise in – beach volleyball, tennis, golf- without really thinking about exercising.

  • Sight Seeing

Walking might seem less intense than your normal training sessions. But if you are on holiday and planning on visiting lots of sites remember that the walking you do will count towards keeping moving, so perhaps you want to leave the gym kit at home and just get in lots of steps whilst away.

  • Rest

If you travel all the time finding a system for training whilst away is a good idea.  However, if you are only away for a week or two on holiday there is no harm in deciding to just take a break from training completely.  This could be the perfect time to let the body rest so you are eager to go again upon your return.

I would love to hear other people’s ideas and methods of staying active whilst on the move.

Buddy Box Review

Earlier this month I received the September Buddy Box in the post.

Buddy Box is one of those subscription boxes a product which has grown in popularity recently often boxes filled with the latest beauty products – that you get in the post once a month, filled with products you don’t know you’re getting until they arrive.  The appeal here coming from not knowing what you will receive ahead of time, and getting to try new and different products you may not otherwise.

These boxes have a different purpose however.  They are designed to promote self-care, with each months box having a theme related to looking after yourself and taking some time out for you.  You can buy the boxes on a subscription basis or as a one-off box.

I first came across the company, Blurt, a couple of years ago when I was going through a period of severe depression and a friend gave me a subscription to these boxes – now every now and then I buy one and it gives me a little push to look after myself a bit more than normal.

Blurt, in their own words “exists to make a difference to anyone affected by depression. Being diagnosed can be overwhelming – there’s a lot to learn and plenty of prejudice to battle. Telling people is tough, and not everyone will understand. That’s why we’re here for you, whenever you need us, for anything at all.”  One of the ways they do this is by their subscription self-care boxes.

https://www.blurtitout.org/

This is what I got in the September box:

https://www.blurtitout.org/product/grotty-times-buddybox/

  • Bath bomb for the shower – I’ve not tried this yet but the Lavender smell is designed to help you sleep – something which can help you feel better when you’re stressed and down. I’m not a huge fan of baths so I like he idea of  a bomb for the shower.  I’m saving it for the next time I want a chilled early night – possibly this weekend.

  • 54 Self Care Idea Cards – A set of 54 cards- each with a self-care idea on them. The idea is when you need to take a moment for yourself you can pull out a card at random and try the idea on the card.  I’m not sure how well this will work if your already feeling unmotivated but I like th idea of small actions creating self care and it does take away the need to have to think of what to do away from you- which during low periods can help in iself.  These might live on my bookcase so I can grab them as and when.

  • How To Grow Your No map – A map guide of how to learn to Say No! Not sure how I’ll use this but it’s an interesting little guide into how you can build up slowly to saying no when you really don’t want to do something – a great tool for those who suffer from anxiety and find themselves saying yes a lot.

  • Peopled Out Door Hanger. Pretty self-explanatory but a cute little door hanger to brighten up a room.

  • 365 Days Self Care Journal – This is Blurt’s second book. A journal which you can use in any way you wish with the idea that every day you jot down how you feel to help you work through any low periods. I’ve not started using it yet but plan to get into the habit in spending a few minutes each day jotting to see what impact it has.

  • Magazine and Postcards – little extras to read / use as you wish.

If you’re looking for a little pick me up, or even a nice gift for someone else who could do with a bit of a mental pamper these make a great buy – whether it be a subscription or one-off purchase.

A Key Skill We Could All Do With Brushing Up On

Integrity – the quality of being honest and having strong moral principles.

Fitness instructors (be that Gym instructors, PTs or Group Exercise instructors) are encouraged to demonstrate integrity towards our clients.

If you do not show a genuine care towards your client(s) and provide clear, honest advice – from goal setting through to working towards those goals you will lose those clients.

Sometimes this will mean saying things they do not want to hear- you will not get a six pack in 2 weeks just from doing some sit ups, lifting weights will not turn you into Arnie.  To do otherwise and suggest that you can help someone achieve unrealistic goals in unrealistic timeframes would show a lack of integrity.  But you also need to phrase this in a way that the client will understand and mean they still want to be your client (as opposed to a way that makes them think ‘well they can’t help me I’ll go and find someone who can’).

Equally – hearing what we think the client is saying rather than what they are actually saying, because we are caught up in our own misconceptions or too busy trying to defend our own beliefs, will in turn cause distrust between customer and service provider.

Therefore, demonstrating integrity – a key skill for fitness professional – essentially comes down to communicating effectively. 

To be an effective fitness professional you need to be an effective communicator.

Or the flip side – A brilliant product can be undermined by poor communication. 

Because if you mis-communicate your message people can lose faith in what you say – then even when your message is brilliant people will still question and doubt you – put simply the trust has gone.

As fitness professionals there are many skills we need to develop and always areas where we can expand and improve our knowledge – CPD is a wonderful thing.  I do think our skills need to go beyond pure fitness knowledge and we need to work on our communication and listening skills just as much as our squat technique in order to be successful.

I believe at school they called them transferable skills.

No matter where you work, in what industry, and even in our personal lives developing these skills can be massively useful in not creating unnecessary conflict – which is always a good thing.   

The Scandal of the Mullerlight Yoghurt

Slimming World have changed Mullerlight yoghurts from a ‘free’ food to having 1 syn.  From what I can tell this has caused something of a shitstorm on social media.

If you aren’t familiar with Slimming World – in a nutshell, there are ‘free foods’ which you can eat as much as you wish of everyday and Healthy Extras (a small portion of foods providing calcium and fibre) which you eat each day on top of your free food. Everything else has a syn value – you can have 5- 15 syns a day.

The bonkers thing here?

Mullerlight yoghurt’s recipe has not changed (from what I have read). The yoghurt today provides the same number of calories, same amount of sugar etc. as it did yesterday – it’s just the Slimming World company have decided that people were eating too many of them because they were ‘free’.

They have also done it with Smash and tinned spaghetti by the way.  Again the nutritional values within these foods has not changed overnight.

So here is my issue with Slimming World.

This whole yoghurt fiasco demonstrates it perfectly.

The company doesn’t teach people how our energy system works. If you follow the plan you can lose weight – but it does little to educate you on how to eat well and be healthy, away from counting syns and eating lots and lots of jacket potatoes.

Background- Back in 2011 I was overweight- I did no exercise and I ate takeaways more than I ever cooked. Diets were started every Monday morning and abandoned on Monday evening. I eventually decided to go to Slimming World. It was practically a last ditch attempt before I gave in to being overweight forever.

Now I have plenty of positives to say about the experience – the people were lovely, for me getting weighted kept me accountable and at first the plan worked- I was generally eating better food than I had been and losing weight.

Fast forward six months.

I’d started a Zumba class at the same time as Slimming World. I’d enjoyed it. The confidence I gained from doing Zumba led me to venture into other classes and I was now doing Body Jam, Body Combat, Zumba, Yoga and Circuits on a weekly basis.  My shape changed (I got smaller) as a consequence- but my weight loss slowed.  The consultant suggested that sometimes you could do too much exercise. This was when alarm bells started going off in my head.  I’d started to educate myself more as I started to enjoy a healthier lifestyle and it felt a little like I was being encouraged to do less exercise to see bigger results on the scale.

Likewise there was little emphasis placed on the nutritional benefits of food. Generally having some good fats such as avocado with your breakfast would probably be seen by most as more beneficial than having a kitkat for breakfast. Yet 100g of avocado is around 10 syns whereas a Kitkat is 5.5.  It is therefore unsurprising that people on Slimming World choose to stick with processed foods over fresh but high in calorie foods in some instances.

I often say I lost 4.5 stone on Slimming World, but in truth the last couple of stone came off through simply making better choices and exercising. I’ve since stayed the same dress size but put 2 of those stone back on. I am now the fittest and healthiest I’ve ever been.

Accountability and support is vital when people want to live a healthier lifestyle but groups such as this focus purely on a number on a scale going down.  There is little emphasis on how calories work – how many you should eat, what they should generally be made up of to get a balanced lifestyle, how they provide you with fuel. There’s limited reasons for people to choose fresh over convenience foods and there’s no education as to why – just because Mullerlights are ‘free’, eating 20 will still derail your progress.  There’s not enough encouragement to get moving and some of the education around exercise in my experience was quite simply incorrect.

I understand the logic behind Slimming World changing these foods from ‘free’ to ‘syned’.  What they could have done however is educate people as to why even with ‘free’ foods you need to eat in moderation.  If they did that they would de- mystify their product however.  Like everything else Slimming World is just another method of creating a calorie deficit.

Not all calorie deficits are created equally however – and I don’t feel like Slimming World helps you understand how calories work, that free foods still have calories and over eating them will slow down weight loss. Equally, unlike a fitness professional say, who would celebrate changes to your physique over changes on the scale, Slimming World aren’t bothered by you dropping a dress size and looking amazing as you shape up via exercise.  They want you to earn stars so you stay hooked and kep paying them a weekly check in fee.

So essentially- if you currently do Slimming World, eat well, have been eating a Mullerlight a day and getting results guess what? You will continue to see those results going forward because the food itself has not changed.

But if this has made you question the sense of Slimming World-  all is not lost.  The good news is you can sign up for My Fitness Pal for free- work out how many calories you need a day, what deficit you want to aim for and track what you eat!

Twenty MORE things that you will know if you are a Les Mills Instructor…

  1. At some point you will have mimed out choreography in a bar. And your non Les Mills friends thought it was H.I.L.A.R.I.O.U.S. … Honest…
  2. This is where fellow instructor friends come into their own – because they will think it’s hilarious – and join in.
  3. Turning up to events in the same outfit as others is less of a fashion faux pas in Les Mills land compared to the rest of the world – in fact it’s expected.
  4. You will always find us in Nandos pre or post events.
  5. The shame of turning up at Quarterlies in Nike.
  6. You can practice an entire release of Pump choreography with your little finger.
  7. If you want to build the biggest back catalogue possible you should probably buy the oldest release on the portal first. But don’t take my word for it – if you ask Facebook at least twenty people will confirm this – the rest will tell you that release 12 was amazing despite the fact you can only buy as far back as release 72 on the portal thus rendering their advice pointless.
  8. Song lyrics are more controversial than you would think.
  9. The number for the office is 020 7264 0200
  10. Training biceps makes a lot of people suddenly need a wee (weirdly if you’re doing a 45-minute class clean and presses have the same effect).
  11. Body Balance is NOT a nice little stretching class. It hurts your legs… and abs… The people who tell you to go for a nice stretch are sadistic and probably the type of people who can do a headstand in yoga.
  12. A sprawl is a sneaky way of making people do burpees.
  13. You must be able to whoop and clap in tandem in order to pass Body Attack.
  14. You have to be slightly sadistic to actually enjoy GRIT.
  15. Body Combat instructors would be great to have around in the event of a fight as long as that fight was carried out to a eight-count beat with modified martial arts moves.
  16. You probably don’t want to be back late from lunch on a module unless you like push-ups or burpees.
  17. Can someone cover my Body Step class. TIA? I’m not going to say when or where the class is because that would be too easy…
  18. If you’re me you possibly though TIA was some kind of weird greeting like Kia Ora – took me about 6 months to realise….
  19. Same with FOMO…
  20. Touching noses with strangers is a thing.

Systems

The week before last I hit a bit of a slump – my training and nutrition has slipped and I was eating far too many calories and not nearly enough fresh food. Hello sugar!

When this happens I find the easiest way for me to reset is to have a week of no ‘rules’ but decent food and for me the simplest way to do this is order in some meal prep.

I’d love to be able to afford to buy meal prep every week but it’s a bit beyond my budget however for a week to take away stress, add variety without having the stress of cooking it’s a really good idea.

I used PerfectPrep. They deliver nationally (UK) and I got 14 meals for £72. They were delivered Tuesday and lasted me until the end of Sunday (on Wednesday and Thursday I had 3 meals).

I added in my own breakfasts and snacks and by the end of the week with zero effort or proper planning I’d hit my calorie target and my protein targets for the week. I felt better and this week have eased back into my normal eating habits feeling like my mind has re-see itself.

Have a system that allows you to eat well but accept that sometimes you will need to mix things up for a bit and having some back up plans, like I had here, allows you to re-set without just saying sod it and eating everything and anything you can lay your hands on.