Do you put yourself under pressure to lose weight?

Its a common thing i hear when coaching clients.

One of the most common things is the pressure people put on themselves to lose weight every week

Now, i can fully understand that people want to make changes and dont like the way they currently feel but what makes us put this pressure on ourselves to lose weight quickly?

Is it

The marketing we see from diet companies?
Is it the marketing we see from the fitness industry?
Is it the confusing information that we have been exposed too in the media?

I would love your view on this, please drop me an email to rossyoungfitness@gmail.com

Pretty much every weight loss client i have coached over the years will expect to lose weight quickly and every week

The first thing i ask them is why?

What if i was to tell you that you wont lose weight every week

How does that instantly make you feel?

Its something i use to put a lot of pressure on myself when i was trying to lose weight

If i am honest i still do it a little now

Lets look at this another way

Did you weigh yourself every week when you were putting the weight on?

Do you know that your weight went up every single week?

Maybe you had some good weeks in amongst those bad weeks but didnt realise it because you were not tracking your weight?

Now the scales alone are a huge problem in this process

Read our blog post on ditching the scales below

Monitoring Changes – Ditch The Scales!

I also believe a lot of people go into weight loss mode with the wrong mindset

The mindset and focus should not be on the weight loss

The overall weight loss is the bigger picture, the end goal as such

The mindset should be on the small goals in between

The small wins that will allow you to achieve that end goal

The short term focus is on ticking all the boxes on a day to day basis and achieving those small wins

The short term focus is on seeing how your body reacts to nutrition guidelines and then tweaking them

We are all individuals at the end of the day

This is where having a coach to talk to each week has its advantages

Have you ever been to a diet club weigh-in and not lost anything?

Not only that have you ever had that look from the person weighing you

You know the look, the look that really says, hmm, you have been naughty this week

Well, what if you haven’t been naughty

What if it is actually your bodies way of saying, im taking a breather this week

What if it is exactly what your body needs that week

What if in fact it is nothing that you have actually done?

Weight loss does not go down in one continuous line

Its not that simple

What if i told you all of the following things can have an impact on your weight

Lack Of Sleep
Stress
Water Retention
Hormone In-balance
Illness
Dehydration

You see, its pretty long lost isnt it?

Do you ever factor any of those things in when it comes to not losing weight?

Remember we are talking about no loss here, not a gain!

So what happens when you have one of those weeks when you have given everything and not lose a single pound?

Well, first you need to analyse your week

Could you have done anything better?
Were there any slip ups or was it a week you gave it your all?

At this point when you know you have done everything you can we encourage clients to book a coaching call and we talk through everything.

If you have done everything you could of that week, you simply rinse and repeat

Yep, you heard me right

You repeat, you make sure you tick every box every day the following week and you take your weight and measurements once again

What you dont do

Use it as an excuse to have a blow out and go off the rails!

You have to accept that a weight loss journey is going to have its bad days and its good days

If you accept this is part of the journey you should be ready for it when it happens and discuss it with others.

Remember all of the factor that can make a difference

And after all, when did a blow out actually solve the stuation???????

Please let me know your thoughts at rossyoungfitness@gmail.com

One of the most frustrating parts of my job is knowing you can help someone 100% but you need them to make that vital step of taking action.

Are you some one that takes action to solve difficult areas of your life or are you someone that regularly sits on the fence?

This week i have spoken to over 10 people about joining us at Bootcamp or helping them 1-2-1 with Nutrition online.

We have a strict process potential clients need to go through before they can join us

Our adverts have an eligibility page, strict conditions we want to work with (These are actually our strengths), the eligibility is all about making sure that the person falls into the category our program coaches and making sure that we can help them.
Once they click for further info they go onto a sales page that tells them all about what we do and then after one more click it asks them to fill in an application form.

Yesterday i received a message saying

I want to join but i cant really be bothered to fill all the forms out, can you just send me the details

This is someone that really does not want to put the effort in before we have even began! How is it going to be when i start asking them to implement nutrition, they cant be bothered!

You see, it separates the time wasters from the serious people and i only want to spend my time speaking to the serious people.

3 People filled in application forms Tuesday night and paid for there spot on completion of there free consultation and 2 were even at sessions 6.15am Wednesday morning!

These people are Action Takers!

They needed help, they applied, they asked questions over the phone, they liked, they paid, they turned up!

Simple hey?

But no, now i understand what we do is not for everyone (but you have to remember they went through the application process)

The 7 others i didn’t hear back from, even when they told me over the phone it was exactly what they were looking for.

But why?

Only they will be able to tell you that, but for me, it all comes down to taking action.

The action takers are the one’s that get results

Its amazing how many people i speak to that have gym memberships but dont use them (ok this is a slightly different subject) but it still comes down to taking action.

Don’t even get me started on the amount of money people waste in this situation!

On the other side of the fence is the people that never take action

The moaners
The whingers
The ones that say life is not fair
The ones that moan they never get results

Well here’s the deal

You get out of something what you put in!

Im really busy
Its to expensive
I dont eat a lot of veg
Im not keen on training in the morning
I dont drive

All things i have heard this week

Now, i dont want to come across like a complete moron, some of these things will stop you in your tracks.

I have been there

I have had anxiety councelling
I have fallen off the wagon many times
I have put a load of weight on due to an injury and hated it
I have 2 kids, a wife that works 2 days a week a small house and a mortgage to pay
My first ever year of business i made £6k across 12 months so i know what its like to live on next to nothing
I have almost quit building my business 3 times in the last 12 months, Why!? Because its hard

However, you can change all that!

If you are waiting for the perfect time to get started

IT DOES NOT EXIST

Yep, you heard me right

THERE WILL BE NO PERFECT TIME

Life is not like that

At some point you have to grab the bull by the horns and say

IM GOING TO ADDRESS THIS SITUATION AND SORT THIS OUT

IM GOING TO GET HELP

I turned to my GP when i had anxiety issues which lef to 6 weeks of counselling

I cannot tell you how great that felt to just speak to someone

The Councillor said

I am experience in these matters, i can help, just explain to me whats happening

This took such a load off of my shoulders it was unreal

This is what we do for you with your health and fitness

We haven’t just thrown together a load of food guidelines and prayed that they get you weight loss results

We have not just plucked a load of exercises out of the air to get you stronger and fitter

We have invested in some of the best coaches out there to educate ourselves in nutrition and exercise

Not only that, we have been applying these guidelines to individuals every day for over 5 years

The clients feedback is crucial to us then tweaking these guidelines

Isn’t it funny, all they have to do is help us to help them implement the guidelines (this is where coaching comes in) and they get results!

Its not rocket science

Once you get out of your own way and take action, invest in support and coaching everything becomes that little bit easier because you have an expert to talk too.

Once you have paid money and signed up

You need to take action every day

You ignore the guidelines, you don’t get results

You ignore the coaching, your life stays the same

You ignore the exercise your fitness stays the same

No one will ever tell you change is easy but its a whole lot easier with someone holding your hand that has been there, done it, seen it and felt it

Someone that can answer those questions on a daily basis

Let me introduce you to Sarah

I only met Sarah in person about 5 weeks ago.

Sarah took the plunge and joined our Free 7 Day Detox in June (Yep, you heard me right, she didnt even have to pay any money!)

You would be surprised at how many people when i speak to them say they have no money and still dont join the free programs! (non action takers)

Sarah followed the guidelines for 7 days and then invested a small amount of money in us to continue online for 3 weeks.
Sarah posted up when she needed help and we provided coaching to help her implement new things and see things differently.

Sarah is a single mum with 2 boys and is a nurse that works very long hours including night shifts.

Look at Sarah’s results from taking action

Sarah didnt moan, she didnt ignore the advice she simply put the work in

She simply took action to allow us to help her with something she desperately wanted to change

Did Sarah have hard days, YES
Did Sarah have to make changes, YES
Did Sarah have to lean on us and the other ladies in the group for support, YES

Sarah just decided she would not give in

Sarah is now into her 7th week with us online and now even comes to Bootcamp sessions

Sarah took action and is now a success story.

Are you an action taker or are you someone that will continue to sit on the fence?

My daughter is just finishing her first year at School and i for one cannot understand where the time has gone!

If your kids are anything like mine they are very excited about having 6 weeks off of school, we all remember that feeling right?

I know i would turn the clock back now if i could!

However, the Summer Holidays can be a stressful time for parents.

Here are our 7 Tips For Surviving The Summer Holidays

1) Accept and Embrace The Change of Routine

One of the most common reasons parents go off the rails during the holidays is the change in routine.
Look, we know its going to happen and we are counting down the days until our daily routines get thrown up in the air. We need to accept that this change is going to happen. Fighting it wont make it any easier!

2) Plan Your Week

Do you leave things to the last minute? Food, days out etc
If you do your asking for trouble and a very stressful life.
Once the kids are in bed (or if they go to bed) take 15-20 minutes to plan as much of your week as you can. Plan days out, days at home playing in the garden, DVD days etc etc
Know what you are going to be doing over at least a 3 day period so you can make the next step a little easier.

3) Batch Cook

Batch cooking is a great way to get ahead.
Spend 20-30 minutes across the week making meals that you can freeze or get ahead with.
Bolognese, Burgers, Curries, Stews, Scotch Eggs can all be made in advance and either be frozen in freezer bags or will keep in the fridge for 2-3 days.

Do you need help with batch cooking? Drop Ross and email to ross@liveyoungbootcamp.com and we will send you a free batch cooking ebook.

4) Stay Hydrated

The more hectic our routines the quicker we forget the basics.
Keeping hydrated during the day will help keep your energy levels up and also keep that hunger at bay a little longer. This is a key one for your children too!
Carry a refillable water bottle around with you at all times.

5) BBQ Eat Clean Style

The Summer brings hotter and dryer weather and naturally this increases the need for a BBQ.
A BBQ is actually really easy to eat healthy at!
All of your meats and fish will provide vital protein to fill you up and load up on the salad to go with it.
Stay clear of heavy carbs like bread, crisps, cakes and make sure you dont overdo it on alcohol!
Alcohol will only lead to you over eating and will kick start those sugar cravings!

6) 80/20 Rule

You are going to relax a little over the holidays and rightly so, if you apply all of the above you will be far happier.
One thing to aim towards is the 80/20 rule.
80% of your day should be on track and 20% should allow you some treats if you want them. It is Summer after all!

If you are eating 5 times a day (3 main meals, 2 snacks) that’s 35 meals a week. 80% would be 25 meals leaving you with 10 meals a week to relax a little, JUST DONT BINGE!

7) ENJOY THE SUMMER!

Dont forget its only 6 weeks off and its a chance to actually kick back and enjoy some precious time with your children.
Plan exciting things with them, let them have some freedom to enjoy there break and enjoy that time with them, we dont get this time back.

I for one am looking forward to having them around more.

Ross
Owner and Head Trainer
Live Young Bootcamp
www.liveyoungbootcamp.co.uk

Does the word Bootcamp scare you?

I had a very interesting conversation with somebody yesterday and it really opened my eyes up

The person in question said they had followed my content on email and facebook for around 5 months and finally decided to contact me.

When i asked her why now, why 5 months after initially thinking she needed ot make changes to her lifestyle

She said

Quite Frankly the name Bootcamp made me scared!

It did make me smile however it also made me sit back and actually think about this

Its something i chatted to my wife about last night

Now Bootcamp is only one product we actually offer

We also offer

Personal Training
Online Nutrition Coaching – 1-2-1
a 28 Day Online Program – In a group

However Bootcamp is predominantly in our name

For a while now i have been thinking of changing the name to Live Young Health and Fitness or just Live Young to stop any confusion

However, i keep talking myself out of it

Now Bootcamp is most commonly associated with Military style training

A lot of shouting
A lot of rolling round in muck and generally being made to feel sick

Im finding a huge part of my consultations is actually trying to get this idea out of peoples minds!

The main problem

The media

The programs you see on TV

or is it the name in general?

BOOTCAMP

What do you associate it with?

I would love to know, it would really help me moving forwards.

Bootcamp to me separates itself from a regular gym class, a regular zumba class, its more than that!

I have kept the name really because i want people to know that when they contact us, we expect them work

No shouting
No screaming at you
No making you feel small

Instead

A supportive environment full of ladies chasing the same goals
A relaxed atmosphere where we have a laugh and joke
An environment you want to be part of regularly
An environment you can make new friends
An environment that will teach you how to exercise effectively for your goals
An environment that will help you ACHIEVE YOUR GOALS

Not only that

We will work with you away from sessions on the following

Nutrition – we help you implement cleaner eating guidelines at a pace that suits you
We help you implement exercise and nutrition away from sessions to help you achieve your goals
We keep you accountable to your goals by asking you to supply measurements weekly
All measurements are taken by you in the comfort of your own home
We educate you on making smarter choices when it comes to food
We support you along with all of our other clients in a private and secure online support group
We provide a cookbook and recipes to help you keep things interesting with your food
We supply guidelines that work and have worked for ladies just like you!

We aim to provide a Personal Training service in a group training environment

Unlike PAYG classes and Gyms out there, we provide results and keep you accountable to these results

Now how different is that to the programs you see on TV?

Has that changed your view on Bootcamp?

Let me know your thoughts by emailing me at ross@liveyoungbootcamp.com

The last 3-4 weeks have been crazy and we have had some fantastic transformations during this period.

One thing that always happens when we display a clients results is we receive messages.

These messages are a mixture of enquiries and also clients questions.

There is always a client that will ask

“fantastic results but why am i not getting those results?

Now, over the last 5 years one thing stands out with a transformation

The clients that put the work in, follow the system, implement what we ask and knuckle down to the nutrition guidelines end up with the results

Sounds simple hey?

It is

I was chatting to a friend the other day and they were very complimentary regarding one set of results i had displayed through social media

They then asked what the secret was

Isn’t it funny how everyone seems to think there is a quick fix or a magic pill to results

My answer was simple

The client put the work in

So what do i mean by this?

Have you ever heard the saying

“The best diet is the one you can follow consistently”

Its so true

I speak to people everyday that have frittered from one thing to the next and never really settled into one so called diet

Now dont get me wrong a lot of these diets are very wrong in there approach and this is the main factor in people stopping them

The other main factor is they dont follow them consistently

If you cannot follow a diet consistently, its not going to work for you

Its not going to produce results

You cant eat well for 4 days and badly for 3

You cant eat clean for 5 days and then let loose for the weekend

You just cant out train a bad diet

One of the reasons i have set-up the support network that we have at Bootcamp is this exact reason

Consistency

DO you have to eat clean 100%

No

However 80% of your meals each week will need to be clean and to be honest this could be higher depending on what stage of your journey you are on

But its Summer
Im getting invited out all the time
I dont want to be the odd one out

You have to put the work in

You also have to realise that your going to have bad days in your life

Your reaction to your bad days will determine your overall mindset and overall results

At Bootcamp we have a private support group in facebook for all clients to post questions, talk about their days and to mainly ask for help

Do we expect everyone to spill there personal issues onto facebook

Of course not

One of the things i pride myself in offering is unlimited coaching calls for all clients

What does this mean?

Every client has the chance to contact me and book a 30-60 minute 1-2-1 phone call every day of the week they are a full member.

Sometime a chat is all you need

All of these things are put in place with one objective

To keep clients CONSISTENT

If you put 50% of the effort in, you will get 50% of the results

If you put 25% of the effort in you will get 25% of the results

If you put 0% effort in

Yep you guessed it, you wont get any results!

So, sit down today and think about how much work you are putting into your resutls

And

Be honest with yourself

If i can help, drop me an email to rossyoungfitness@gmail.com

One of the most common enquiries i receive

I have a wedding in 3 weeks, can you help me get in shape?

Now we can swap out wedding with Holiday, Christmas, Party etc etc

These enquiries always make me smile

Now, there is always something we can do, dont get me wrong but here is what generally happens

The less time you have to prepare for something, the stricter the guidelines will need to be

The stricter the guidelines, the less chance you have of following it long term

The quicker the results, the less focus on your overall health (in general)

At the end of the set period you will go back to how you were before and not have learnt anything

I get it, i really do, everyone wants to look good at that party, wedding on holiday etc

But why leave it to the last minute?

At Live Young Bootcamp we work with people to educate them on foods, structure, proteins, fats, carbs, treats, balance

We play the long game

We put health first

Weight loss, feeling good, increased energy levels, healthier skin, hair and nails are all a by product of eating healthy balanced meals each day.

As a result, you feel good all year round!

Will you have blips?

Yes you will, you are only human

However what you will lose is that desperate last minute rush to get in shape for that special occasion

Wouldnt it be nice all year round to be fitting into smaller clothes?

Wouldnt it be nice enjoying your food

Wouldnt it be nice to actually find something you can stick to all year round rather than yo yo ing week in week out!?

You only get one life, it may aswell be a healthy one

Choose the long term game not the short term fix that leaves you wasting money, wasting time and not enjoying yourself leading up to that special occasion.