It’s tough being a working Mum or Dad.....
Long hours
Rushed breakfasts
Dropping the kids off
Dashing to work
Lunch becomes a chance to munch a pathetic looking sandwich before hitting the coffee for round two of the day.
Then the afternoon becomes an extension of the morning....
Pick the kids up
Have snacks ready
After school activities
Dinner
Maybe if you’re lucky you might find an hour for the gym....if you’re lucky!
But Is It Enough?
Is it enough to create the dream body you’re seeking, or for you to slip into that bikini which taunts you every time you see it?
Sadly you and I both know that its just not enough, its why we see so many people turn to quick fix diets and mad detoxes.
We just don’t have the time
....or do we!!!
Can we really get the results we crave without having to completely re-arrange our life?
The answer is a huge “YES”
How do I know?
Because Serena and others have done it.....and I’m going to share with you how its done!
CHOOSE To Commit!
YOU have to get your head right!
YOU have to commit and develop a strong WHY!
YOU have to be the one to take ACTION!
If you don’t then the actions you need to take will fade into the dust, just like those old promises you made to yourself. Hurts doesn’t it? Well this is your chance for a fresh start so grab it with both hands and don’t let go!
Community
Surround yourself with people who encourage and believe in you.
It doesn’t have to be family, and it doesn’t even have to be people you see every day.
For example, I create the Beer Lovers Bootcamp to pull people together, share problems and celebrate successes. Its also a great place to get information and ideas.
In Serena’s case she made the decision to take up Brazilian Ju Jitsu, to provide a new challenge and surround herself with people who are consistently active, this made hitting exercise goals a lot easier.
Play the Long Game
Make the decision that you’re in this for the long haul NOW!
Forget 30 day this, and 90 day that!
STOP looking at the short term. If you’re going to put the effort in, then wouldn’t it be better to do the work just once?
Looking at Serena’s before and after (and seeing the transformation) its easy to forget that the two pictures were 12 months apart. The photos represent a 20kg (45lb) shift in weight over that period, which on average is less than a pound per week. Hardly an earth shattering feat when compared to the marketing of some programmes out there, but it shoes a solid commitment to the goal.
There are other advantages too....
You only have to eat a little bit less, which means no hunger
The body has time to adapt so fat cells have time to close down rather than just refill
You can focus on one habit change at a time rather than trying to do too much
Time needed for exercise is dramatically reduced
Its just like eating an elephant.....one bite at a time!!
Develop a Greater Relationship with Food and Drink
I can absolutely guarantee that food is the one area you will find the most difficult to deal with.....and the more bodyfat you have, the greater the struggle will probably be.
No point me lying to you.....right?!!
But here’s the thing....
It’s NOT all bad!
Remember.....we’re not trying to build Rome in a day. We’re in this for the long haul aren’t we? We can be a bit more sneaky, in and out quietly special forces style!!
So what do I mean?
Think about previous diets you’ve been on. Those diets that cut out EVERYTHING but chicken breast and lettuce....what happens?!
You get bored quickly
You CRAVE other foods, just like an addict craves drugs or alcohol, only this is a substance you can’t avoid. You must eat to survive, which means there’s no escape, and you’re setting yourself up for failure.....it’s why you came off the last diet and put 20lbs back on!
Now there’s nothing wrong with going “cold turkey” as long as you have a plan for coming out the other end, AND you slowly add foods back in.
Alternatively you just make small changes....
You cut out the afternoon chocolate bar, or switch it for a banana. You eat enough at 6pm so you’re not raiding the fridge at 10pm. You eat a decent breakfast which leads to better lunchtime choices, and so on.
Take time to understand what different foods do and their role within the body. Which foods make you feel alive and full of energy, and which ones leave you tired and bloated.
It’s going to take time to demolish the old choices and rebuild new ones, so you’ve plenty of time to experiment....and you can create healthy, awesome, mouth watering food in tiny amounts of time.
Choose Exercise That You Enjoy AND Gets Results!
So here’s the thing...
YOU ARE NOT AN ATHLETE!!
So there’s no need to train like one is there? You don’t need to be in the gym or workout 6 or 7 days a week. Serena consistently just did two sessions a week.
You’re just going to find two or three slots in your diary each week, write them in and stick to it.....remember, consistency is key so keep it realistic.
But what to choose?
So many choices....do you hit the treadmill, rower, elliptical machine? Do you go for the weights and pump some iron?!
When making your exercise choices you MUST consider the following...
Will I enjoy it?
Can I do it? (are you physically capable?)
Is it getting the results I want?
Serena made some really wise choices when it came to exercise. Here’s what she did...
She ran 30 minutes to/from her twice weekly martial arts classes (which differed in intensity each week).
She attended two TRX resistance classes per week, each of an hour.
And that was it!
Two hours on running, two hours of resistance (weight) training, and her classes. A total of 6 hours a week which is pretty good.
Now if you’re in it for the long haul you can probably get away with just 3 hours/week.
And if you think you can’t find 3 hours a week then speak to me, and I’ll find them for you!
Finally!!!.......
Get Help!
Stop trying to do this on your own, or with the £5.99 diet book you got last year.
Most people spend thousands on their yearly holiday and invest pennies in the “bikini body” they tell everyone they want.....and then wonder why that new bikini doesn’t fit when the holiday arrives!
Serena used the knowledge of her coaches to drive her results. She didn’t spend a fortune on personal training, she just used what budget she had wisely. You can do the same.
And on that note I’m going to leave you to digest what you’ve read (or not read!).
But before I sign off here's a couple of ways for you to get regular help and support..
1. Join the Phil's Fitness Facebook group HERE.
2. Go here and get on my mailing list, its the best way to start your results without spending a single penny!