There are several barriers for change you will encounter when you embark on your change of lifestyle. Figure 1, lists four key area’s which can influence your mind-set.
The macro level looks at the external environment, such as media advertisements and how they can influence your food, lifestyle or exercises choices. Other examples include the cost of food sources and disposable income available. The community factors look at constraints related to work, school or university. This may be the type of food on offer, or the opinion of other people around you. Furthermore, eating out and the type of restaurant or menu choices can further influence you to either make a good or bad decision when it comes to selecting food. Interpersonal factors are situated within the control of an individual. For example, time constraints, may prevent you from cooking healthy foods and opting for fast food choices, or the family food choices no longer fit with your new change in lifestyle. You may not be a good cook, or simply dislike cooking (Journal of Extension, 2009). Intrapersonal factors look at social relationships and are typically related to knowledge. To make changes a person must be motivated, and be able to see the long term benefits a change in lifestyle can bring, such as an increase in confidence and health. The mind shall give up long before your body will. Making a lifestyle change is a difficult decision, it is a process that requires time, support and commitment to follow the change through. Changes should be small and achievable, steady and slow wins the race. Start small. When it comes to making changes to nutrition, give yourself mini weekly goals. Goals should be measurable. For example, to lose a minimum of 0.25cm from the waist each week, or to increase your water intake weekly until you reach the recommended 2.5 to 3.5l per day. Once you achieve your goal, it should be maintainable long term. At the end of the week, you’ll feel successful knowing you met your goal. Change one behavior at a time. Unhealthy behaviors develop over a long period, it can be extremely challenging to reverse these bad behaviors. Many people fail in their pursuit of lifestyle change because they make too much alterations far too quickly. To improve your success, focus on one goal or change at a time. As new healthy behaviors become habits, try to add another goal that works toward the overall change you’re striving for. Involve a Friend. Whether it be a friend, coach co-worker or family member, someone else sharing your journey will keep you motivated and accountable. An online coach can be a great way to help motivate you, someone who has been in your position before and has the skills and experience to help you. Having a friend to go to the gym is another form of accountability. Surrounding yourself with positive, ambitious, likeminded people will help you keep focus and stay on track. Ask for support and be honest. If you are struggling or have eaten one too many treats, be true to yourself and ask for help. If you are being coached weekly then speak to us about your struggles, we will be able to listen and make changes to your plan to help you stay on track to reach your goal. We all feel overwhelmed at some point during our change of lifestyle, but speaking to someone about how you feel will help. Be honest and embrace failure. Achieving the results which you want takes time and commitment. Just remember that no one is perfect, and there is no point lying to others about how well you’re doing. You will have occasional lapses. Be kind to yourself. When you eat a brownie, or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay. Get back on track. If it was easy, then everyone would be walking around looking shredded and feeling body confident.
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Are burgers a healthy meal option?
Home made food will always be better than restaurant food, cooking at home allows you to control which ingredients are added, the quality of the meat, portion control and how you food is prepared, further more it allows you to significantly cut down on the calories. Red meat is extremely nutritious containing B3, B12 and B6 vitamins, furthermore it contains 32% In my opinion burgers are one of the simplest forms of meal prep, and for those new on plan or have very little time to prep food in advance it is a great option. Throughout March we are sharing all our new recipes with non clients, this week its all about simplicity! 250g of less than 5% Lean Mince 1/2 Chopped White Onion 1 Whole Egg 1 Tbsp Avocado & Olive Oil (for cooking the burgers) 1 tsp Schwartz BBQ Seasoning 30g of Sainsbury's Hard Rolled Oats 1. Mix in a bowl, make 4 equal burger pate's 2. In a frying pan heat the oil, and cook the burgers 3. EAT Yup it really is that easy!... each burger is only 184 calories, 16.4g of Protein, 3.1g of carbs 11.9g of Fat. Our spicy cashew beef recipe is high in protein and fat and low in carbs, making it a great choice for those on a low carb diet. Furthermore the fat content within this meal contains all 3 types of essential fats to aid weight loss. Ingredients
3 tbsp Soy Sauce 50g of Oyster Sauce 1/4 tsp Ginger 1 tsp Chilli Flakes 30g of chopped spring onion 200g of chopped long stem broccoli 300g of Courgette Spagetti 1 tsp Schwartz Thai 7 Spices 30g Cashew Nuts 400g of Lean Frying Steak 10ml Asdas Avocado Olive Oil Method: 1. In a bowl marinate the frying steak, soya sauce and the Thai 5 Spices. 2. In a frying pan, heat 10ml of Olive and Avocado Oil. transfer the lean frying steak and brown. Once browned place to one side. 3. In a small pan, add 50ml of water, the oyster sauce, ginger, chilli flakes and cashew nuts and cook for 1 minute. Add the spring onion and broccoli, and cook for a further 3 minutes before adding the steak. Simmer for 5 minutes and add the courgette spaghetti (this can be made yourself or the express bag from Sainsbury's) We served our Spicy Cashew Beef on a bed of Butternut Squash Waffles (there are not included in the quoted macros) Four Portions 295 Kcals per serving. Protein: 31.5g Carbs: 12.9g Fat 12g Fiber 3g This month Nemesis is sharing all our new recipes with non clients - its your chance to see first hand what you are missing by not becoming a Nemesis client! We do not give our clients bland, generic diets (unless they ask for it of course), we are all about dieting in a healthy and sustainable way, ensuring that you do not become isolated from your family just because you want to reach your goals. All family favourites can be tweaked to make it healthier without sacrificing taste. Most of our clients and their families prefer our healthier spin on their favour meals and our Butternut Squash Lasagne has gone down a storm! Ingredients
Method
Serves 4 378Kcals per portion 52g Protein 12g Carbs 11.9g Fat One of the benefits of being a Nemesis client is receiving access to our online recipe blog! If you follow us on Instagram and Facebook you will have seen all our delicious healthy recipes . This month we are going to be sharing some of the recipes online to non Nemesis clients. It is a false mis conception that eating healthy and cooking food from scratch is time consuming. Our Chicken Cashew Casserole took less than 5 minutes to prepare, and although it takes 45 minutes to cook, it gives you time to have a relaxing bath and pop on a face mask??? - yeh right! more like making sure the kids homework is complete, sorting out the big kids lunches, house work, taking the dog for a walk, or putting out the rubbish bins! Ingredients 400g of Diced Chicken Breast 1 Tbsp of Ground Ginger 75g of Sherwoods Hoi-Sin Marinade 20ml of Dark Soy Sauce 200g of Chopped Red Bell Pepper 75g of Chopped Red Onions 100g of Quinoa 100g of Cashew Nuts Method 1. Pre Heat the Oven to 220 degrees 2. In a large oven dish spray 6 squarest of low calorie cooking oil (I used coconut) 3. Distribute the uncooked quinoa on the bottom of the dish, then add the onions and peppers, then top with the uncooked chicken breast. 4. In a jug add the Soy Sauce, Hoi Sin Marinade and the Ground Ginger and mix well, before pouring over the contents of the casserole dish. 5. Place in the oven and bake for 45 minutes, a few minutes before the dish is cooked sprinkle the cashew nuts evenly over the chicken, return to the oven to cook for the final 2-5 minutes. This dish makes 5, but it can easily be portioned into 6 for those of you on lower macros! in addition you may wish to increase the quantity of chicken to 500g - any amendments to this recipe will change the macro's listed below. You may also want to consider adding spinach! Macro's Serving Size: 5 Protein: 23g Carbs: 20g Fats: 10.5 g Fibre: 3.1g Portions can be frozen and used at a later date. The benefits of Online Personal TrainingSince the global financial crash in 2008, and the global down turn of the oil and gas industry in 2015, there has been a significant change in consumer behaviour. Although disposable income has remained fairly stable in the past five years, spending on non-essential items has been on the decrease. The 2016 UK Fitness Industry report stated that the fitness industry has a 13% market value, with an increase of 3.2% from the previous year, valuing the UK Fitness industry at an estimated £4.4 billion. Furthermore 2016 seen a 5.3% rise in gym memberships being taken out, with 1 in 7 people in the UK holding a gym membership. The increase in the market share is primarily due to the low cost market, with outlets such a Pure Gym, offering 24/7 opening hours and low cost membership exploiting the low spending trend the country is currently experiencing. In addition the popularity of online personal training is rising rapidly, providing consumers with a low cost alternative and a far superior product than a gym based personal trainer can provide. So how gym does based personal training compare with online personal training? Expert AdviceThe downside to signing up with a gym based personal trainer, is you are restricted on the type of person to choose from, they may not share the same vision as you, nor hold the level of expertise and qualifications to assist you in reaching your goal. In contrast online personal training allows you to work with leading fitness experts across the globe from the comfort of your own gym, living-room or garden! This is extremely useful when you want to work with an expert in a specific field for example preparation for a body building competition, triathlon or even modelling or acting contracts! Unfortunately in this aesthetically driven industry, how a personal trainer looks and what they have achieved will play a significant role when a consumer is looking to embark on a change of lifestyle. Typically self-employed personal trainers will look the part and use themselves as a marketing tool for the product and service they are selling. You wouldn’t take training advice from a skinny or over weight PT when your goal is powerlifting or weight loss? The same as you wouldn’t get your hair cut from a hairdresser with an awful hair cut? CostCost should not come into play when it comes to changing your lifestyle and opting for a healthier one, but unfortunately for most people it plays a significant role. Most people will opt for a cheap alternative which sadly does not get the results they wish to achieve. When you compare online personal training to gym based training the cost advantages of online personal training are undeniably more attractive! Typically a gym based personal trainer will charge more per hour for 1 session than the cost of a month of online personal training. Gym Based Personal Trainer 1 Hour session can vary from £35.00 to £150.00 per hour. Online Personal Trainer Set up / Design fees range from £100.00 to £175.00 including first month of coaching. Typical monthly coaching ranges from between £60.00 to £100.00 per month Schedule FreedomFor the office or night shift worker fitting a personal training session around non-working hours can be testing in addition your schedule must fit that of your PT’s. Sometimes it’s not always possible to align both schedules, potentially missing weekly sessions. This is not an issue for online clients, where you have complete freedom over your workout time and location! Online personal training allows you to have complete control of your schedule, giving access to your meal plans and training sessions at a click of a button. If you have a work constraints, you will no longer have a late cancellation fee to pay! Furthermore a client is more likely to follow a training and nutrition program built and designed around their schedule and is less likely to deviate or give up! Products and ServicesThe rise in online personal training has increased the competitiveness of the market, which can be played to the consumers advantage. Online personal trainers are continuously developing their products and services, to increase client success rates and ensure the continued growth of their business. New technology has given way to a variety of high tech online software to improve the online personal training experience. Unfortunately gym based personal trainers packages tend to be restrictive with a lack of continuity in how the training sessions are delivered, the majority of clients do not know what they will be doing in the gym until they arrive at their session, nor are they given training programs which allows them to progress in their free time outwits their personal training session, this approach does not always achieve the best results. Furthermore how plans are presented are "still in the dark age" failing to keep up with new technologies. More over, very few gym based personal trainers are able to give you round the clock customer support, and can't turn around changes to training or nutritional plans in a short period of time something that an online personal trainer is able to deliver as part of the package. Conclusion.....There are definite advantages to both online and gym based personal trainer. Gym based personal training is far more suited to beginners or someone who needs the face to face motivation whilst in the gym. However in contrast, a gym based personal trainer can only motivate and support you when they see you! Unlike an online personal trainer who can provide a round the clock ‘personal’ service also taking on the role as a councillor.
Regular gym goers can hugely benefit from online personal trainers to take their training and nutritional habits to the next level and obtain real results. Client success stories (gym or online) are down to the individual and their motivation to achieve his / or her goals. You can pay for the most expensive PT in the world, but without self-motivation, determination and commitment you will be unable to achieve your goals – we can’t do the hard work for you, but we can provide you with the tools, support and advice to ensure you achieve your goal and making the journey that little bit easier and enjoyable! If you are interested in embarking on online coaching with Nemesis, please visit our website and complete the online contact form |
AuthorsSharon & Lainey are Online PT & Nutrition Advisors with a combined 18 years experience in the Health & Fitness Industry. Archives
August 2018
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