 I love Christmas time! For me, it’s a time of year when I relax a little bit and enjoy the festivities. There’s lot to look forward to! Meeting with friends and family… Soaking up the atmosphere at Christmas markets with mulled wine and hot cider... Christmas dinner…Boxing day leftovers… We’ve also got our East Coast Fitness Christmas party coming up and we’ll be having a few beers with our members to celebrate everyones success this year. I think it’s really important to enjoy this time of year, but if you want to stay fit and healthy over Christmas there has to be a limit to how much partying and over-indulging you do. You have to have a good BALANCE between enjoying the festivities and being healthy. And some self-control so that December doesn’t turn into a full month of over eating and inactivity, because that will do your health no good at all! Here’s some of my tips for getting the right balance, so that you don’t put too much weight on over Christmas.
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 Can you believe Christmas is on the horizon?!
Since this is the time of year that most people's goals take a back seat … I’ve got a mini checklist to help you STAY ON TRACK so you don’t feel like you need to start all over again on 1st Jan. Your mission: feeling ahead of all your goals when 2023 comes around! These 6 simple steps (that you can start doing RIGHT NOW) go a long way toward keeping your momentum up. And even better: you’ll feel AMAZING along the way.  Are you struggling to maintain the exercise routine you managed to perfect in the summer months?
You're not alone! Getting yourself into the gym or heading out for a run on cold dark mornings and evenings takes a lot more motivation than it might do in July. Here’s 5 of my top tips to help you stay in shape now the temperature has dropped and the days are shorter:
 I’ve got a big confession for you today … and yes, this happens to coaches/personal trainers, too.
The other day I was NOT FEELING my workout. In fact, I was dreading it. The plan was to go for a run after I had taken my son, Max, to football training. It was windy, dark and cold. I kept making all sorts of EXCUSES not to work out. It wasn’t because I needed a day off. It was just one of those days. So here’s what I did … I put on my workout clothes and laced up my running trainers so that when the football training was finished I was ready to go... I told myself: “Just go easy for 10 minutes, and if you still don’t want to run, then just walk the rest of the way.” And, you guessed it: after 10 minutes, I felt so much better I decided to keep going. Was it my best run ever? No. But it didn’t have to be. The important thing was that I showed up for myself. The workouts you don’t want to do are the MOST IMPORTANT. They solidify your commitment to yourself, your health, fitness, and your goals. They lay the groundwork. So the next time you are thinking of ditching your healthy habits … tell yourself: JUST 10 MINUTES. PS: If you’re ready to start showing up for yourself and get an extra boost of accountability from me and our brilliant members, take a minute to see what’s included in my programmes before spots fill up.. www.eastcoast-fitness.com The other day I met with a client who was so frustrated because it felt like everything in her life was working against her goals.
She has a demanding job … her family life is hectic … AND she is taking on some new responsibilities with her aging parents. "There is absolutely no time for ME," she told me. And you know what? She’s right. She has a LOADS on her plate. So, I suggested she make a mindset shift … and CUT HERSELF SOME SLACK. Which can be incredibly hard to do, especially if you’re demanding of yourself. It’s not about being "on" or "off" her health & fitness routine. Instead, it’s about doing the best you can RIGHT NOW! Over the long run, it’s your everyday habits that have the biggest impact on your health & fitness. Habits like: 🍏 Making healthy food choices 🚶♀️ Choosing activity when possible (walks, brief exercise sessions) 💧 Drinking 2 litres of water a day 💤 Getting 7-8 hours of sleep a night All of these actions will add MORE to your life. More energy (and less stress!) … and more vitality to take on each and every day, feeling strong and empowered. It’s also a great time to hire a personal trainer or coach. When you’re facing challenges, you NEED support, accountability, and a troubleshooter who can step back and see the big picture... … and help you come up with solutions that work with your schedule & goals. At East Coast Fitness we can help keep you on track when life gets crazy! It’s not about working longer or harder… it’s about working smarter. Our Personal Training programme is the complete package: support and accountability… quick workouts designed for results… and an easy-to-follow nutrition plan. It works WITH your life, not against it! For more details send us a message here. Graham 😄💪  I talk to a LOT of people working on their fitness … and I see WAY too many of them falling into this same trap …
They hopscotch all over the place, jumping from one thing to another – and then wonder why they aren’t reaching their goals! The shortest, fastest route to your goals begins with just one thing. It’s nothing fancy. It doesn’t require any special equipment. And you don’t need any secret inside knowledge. You just need a PLAN. But not just ANY old generic plan … I’m talking about the right plan for YOU.  Did you know that reports of anxiety are up 25% over the past couple of years?
I personally think this number is quite low since anxiety shows up in different ways for different people … and it’s not always easy to recognise it as anxiety. A few ways it can show up: feeling restless or agitated, having headaches and/or unexplained pains, trouble focusing, feeling tired, disrupted sleep, worrying, or rolling the same-old, same-old thoughts over and over in your head. One of the best natural ways to get almost immediate relief from anxiety is to EXERCISE – especially workouts that get your heart rate up! It works in a few different ways to help you feel better, and studies show it rivals some prescription meds. Here are a few ways exercise helps battle anxiety:  Has this ever happened to you before?
You’re planning to workout after work … but when the time comes, you start to think: 😴 You’re too tired 🥶 The weather is too cold 🍔 You’re hungry ⌛️ You have too much to do 😰 You’re stressed 🤷♂️ You’re not sure what workout to do 📺 You really just want to watch something on Netflix etc. And you’re tempted to give in and scrap your workout. I get it! By the end of the day, a workout can seem like a LOT of effort in your head. BUT, before you let any of those excuses derail you, try this instead: Finding the motivation to exercise when you're not in the mood is tough. Especially, when the darker mornings and nights start creeping in. But, it's the difference between being a couch potato and being in good shape.
The people who motivate themselves to get their workouts done, are the ones who get results. However, getting off the couch when you're feeling lethargic can be very hard, so here's some techniques you can use to give yourself a friendly nudge, and get you off to the gym. |
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November 2022
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