How to lose weight after the summer

I think it’s safe to say Summer is over 🙁

     With the kids going back to school it marks the end of their summer holidays and possibly the beginning of a new you?

The majority of my clients over the years have been mothers with small children.

     In that time I’ve learned a lot from them because, quite frankly, once you become a mother nothing else matters but your kids. This, however, can lead to you neglecting your own health and body. Soon enough the weight starts creeping on as you never seem to have time for yourself.Fitness in Dublin

     My first job with any mother is to help them realise that if they want to lose weight then you need to put themselves first for a change.

     This is not selfish at all. Anyone that I’ve helped has ended up with more energy to put into their day. They get to play with their kids enthusiastically and don’t feel worn out anymore.

     I’ll ask:

     Who is the most important person in your life?

     Their kids is usually the answer.Fitness in Dublin

    Really? Who looks after them?

    So now who is the most important person?

     You being at your very best will massively help your family.

     You feeling lethargic and dragging yourself through each day is not going to serve your family better. You do not have to be a martyr. And it is not a part of ‘getting old’

     I’ve seen what getting healthy and losing weight does for a mother. It’s one of the most rewarding aspects of my job.

So now that the kids are back to school its time for some MUM time!

     First things first is make sure all the snacks etc are gone. If you’ve sugary snacks in the house you’ll just end up eating them. These make you feel like crap, they drag your energy down and make you want them more and more.

     Next start feeding yourself some energy giving foods. Foods that will help your brain and your moods and give you lasting energy throughout the day. You’ll need to get some coconut oil, nuts, avocado and olive oil (all great brain foods) as well as a variety of veggies (choose 2-3 per meal at least)  Get some good quality Irish meats (the majority of Irish beef is hormone free and grass fed) Organic is best or just source from a good butchers/farm. Eggs and fish are great options too.

     Eat as much of these foods as you want. Forget about counting cals for the moment. We want your energy back up and your body working for you so feed it. Going low cal and restricting fat like most women do is asking for low energy and bad moods.

     Processed grains should be kept to a minimum so instead choose rice, sweet potatoes and quinoa (keen-wa) I ask anyone starting off with me to eliminate wheat based foods like bread, pasta etc for the first week or so. Then if they add it back in and feel like crap, bloated etc they know its not good for them.

     Water is important so drink it often. Avoid tap water though because Irish tap water is treated with flouride which is a known neuro toxin. In fact a friend of mine is working on case against the Irish government to stop them mass medicating the population. The research around flouride and tooth decay shows it is only effective with topical application like a toothpaste and the oral ingestion (drinking it in water) does nothing for the health of our teeth.

Now its time to exercise.

     If you are like the mothers I know time is in short supply depending on the age of your children. So stop spending 45 mins out walking which creates very little damage to your belly and thigh fat. Start doing short burst exercise sessions like I use in SF Fitness Camps and my personal training.

Fitness in DublinLift weights.

     They make you stronger both physically and mentally as well as increasing your metabolism and protecting your bones.

Do some interval training

     Work very hard for 30s and rest for 60 repeat for anywhere from 8-20 rounds depending on your fitness and the time you have. This can be done running but you can also use a body weight exercise like burpees or equipment like a kettlebell for an effective session. This sprint/burst style training melts fat fast, just look at how lean the Olympic sprinters are.

Hang out with like minded people

     Its amazing what happens when we get in a group. We feel we need to conform to what everyone else is doing. If they have a cappuccino you have to have one or if they eat a muffin you think its ok for you too. Then if you even try to say no they will start saying ah come on one won’t hurt, you’ve got to live a little etc

     If you aren’t happy with your body shape, your weight or your energy then allowing others to dictate what you eat in these situations is a recipe for failure. You have got to be in control and make your own decisions.

     Now I’m not saying you’re never going to have another muffin in your life as I always teach people how to incorporate free meals into the plan. But learning to dictate when those free meals are and having them on your terms will set you up for success.

     The great thing is when you start hanging out with like minded people you feel you belong to something. I see new members of our camps starting out and when they ask about the nutrition they get great advice from our long term members. They start to feel like they have all this support which means they get much better results.

     And if you’d like to experience this for yourself you might be able to help me out.

I’m looking for 6 mothers who are willing to follow my plan to Lose Weight and Feel Great.

     We start this Thursday 6th Sept. Preferably 10am in our Rochestown Ave, Killiney location but you can mix your times and locations if needed between Rochestown 6.15am, 6.30pm, 7.30pm and Rathmines and Rathfarnham (evenings)

     The Lose Weight and Feel Great programme will require a min of 3 sessions per week for 4 weeks. You are also required to follow the nutrition plan, similar to that above. There are a couple of other conditions and a fee but if you are interested please email me by clicking here and we’ll see if you are a good fit for the programme.

     Strength & Health

     John O’C

P.S. I know this may be short notice but in my experience success loves speed, take action and drop me an email

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