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lu_thebalancedlife

Working WITH you to achieve your goals without it taking over your life.
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IT IS POSSIBLE I have hopefully got a national st IT IS POSSIBLEI have hopefully got a national streetlifting comp in a few months and I need to lose just a few kg to get into my weight class that I qualified in. Its not a lot of weight so I dont need to do anything extreme. Could I track? Of course. But I know myself well and its not worth the risk for me because of my history with becoming overly obsessed with it. So I do the following (which is not really any different!!) 1.PCC plate meals All my meals will follow the structure of Protein, Carbs and colour. Protein will help keep me full and satiated. Carbs for energy and satisfaction and veg and fruit for taste, colour, fibre and goodness. Fats I wont overlt be concerned with still and will still ensure I get enough healthy fats thoughout tuhe day from sources like olive oil, nuts andseeds etc2. Consistency is keyThis is where my Autism is an advantage. I ak very happy to keep the same meals over and over and over. If I do get bored or fancy a change I will simply swap a carb for a carb, a protein for a protein etc and still follow the same structure of 3 meals and 2 snacks a dayAt least 1 snack to be based around protein. This will again keep me fuller between meals and ensure I keep my protein high and help my muscles recover and restore. Food pairing will be used, protein AND something else (prob something sweet!!)3. Treats allowedI have a INCREDIBLY sweet tooth and if I cut out all desserts etc I quite simply wouldnt stick to it. I am sensible and my weight loss goal is important to me (to be able to compete) but so is cake!!! 4. Focus on other habitsEnsuring I drink more water and get enough sleep, increasing my movement slightly will make the whole process easier. I will keep my morning 'walks/cycles' as they are for now but can increase if needed. No massive amounts of cardio here!!5. Slow and steadyAs I said, I dont have much to lose and I have a few months before comp. So the aim is not a quick fix and crash diet, im not even really dieting. Simply making sure my food choices align with my goal AND my life.This is starting as I start with clients. Building a routine and adjusting as needed.DM me for a 'diet' like this!!
So I was very reluctant to admit this, especially So I was very reluctant to admit this, especially in the business I work in. But I binged. After being in recovery, I kind of assumed that it simply would never happen again. That I was fully "healed" and would never resort to it again. However this is simply not the case. After the hectic christmas and weirdness of that time between Christmas and new year, then the absolute rollercoaster of the last few weeks, I did infact turn to using food again to cope.The old me, would have fully spiralled and believed that I was in a relapse, that it meant I would never be binge free and that I am a fraud for working as a nutritionist. I would have meticulously planned restriction, calorie counted and macro tracked to the gram, increased my exercise and vowed never to do it again. It would have meant daily weigh ins and hating myself.However the new me knows that all I did was turn back to a coping mechanism for a moment. Its a sign I still have work to do on self regulation and that, as an audhd girl, routine is really helpful for me and not to get too complacent. To notice the signs that im am disregulated days before (for me this looks like, sleep going to absolute sh*t, my need to check this increases, and my hunger went througg the roof. I habe learnt i need to recognise these and take action rather than think I can simply ignore it and power through. All I have done since then, is get back onto my regular, flexible eating and movement plan. Knowing that any weight gained is largely water weight and after a week back to normal it will come down again. I have worked out some more strategies for times when I am out of routine and unregulated. I have not punished myself, and restricted. Simply take the lesson, learn, adjust.If anyone needs any advice please get in touch.
My attempt at recreating my fav meal of all time a My attempt at recreating my fav meal of all time as the restaurant has closed. Ok so it tastes nothing like it but its still good!!! Using my PCC plate method makes structuring meals simple and quick :) Falafal for proteinFlatbread for carbsAll the veg for all the colourAdded hummus for taste (and fats)
I am very aware that although I adore masses of ve I am very aware that although I adore masses of veg, and I find it very easy to hit or exceed the minimum RDA, not everybody is like that. I have masses of ways to incorporate veg into meals so you can get the benefits of all the nutrients, without even really noticing.
Controversial I know!! I was out for lunch with m Controversial I know!!I was out for lunch with my Mum and it got me thinking about goals and priorities. For example if you have a goal eg weight loss, muscle gain, health improvement etc do you have to ALWAYS prioritise this? What about meals with a loved one? Or when your child wants to bake and share some cookies with you. We all know that priorities change. For example for a few months ypur priority may be your job, then your family, then saving up etcBut priorities arent eveb always consistent even across one day. Lets take weight loss goal example (as its that time of yeat!!). You will often hear coaches give you tips like ways to go out for dinner and make it 'macro friendly', take your pre prepped meal round to your friends house, or taking a protein shake with you to meet your friends for a morning cofffee, "healthy swaps" to have at the cinema on a date or to a recipe to bake with your children etc. Even as extreme as missing all or some of it be your are due to have a work out (ive seen it, ive DONE it!)But at these times it is 100% ok for your goal to not be your priority. You can prioritise connecting with family, demonstrating safety around food in front of your kids, family day out etc instead of prioritising your goal for that meal. Its one meal. It doesnt mean your'e not still moving towards your goal. It doesnt mean the day is ruined. It doesnt mean you have to adjust the rest of your meals to "make up". Dont get me wrong, I am certainly not saying you never need to prioritse your goal, but that occasionally its simply not the most important thing. Balance is everything. Its literally what I coach!!!
My "home gym" studio!! I have everything you need My "home gym" studio!! I have everything you need to get fit!!Complete with -Multiple barbellsFull rack of dumbellsSquat rackLogsAdjustable and comp benchCalibrated platesBumper platesKettlebellsTRXRingsDip barsBlocksSquat boxCable with multple attachmentsLeg curlLeg extensionHeatedFannedInsultatedBandsBike
1. Think add not remove When u remove something i 1. Think add not removeWhen u remove something it can become ALL you want. If you focus on adding something it can end up with the desire becoming less, naturallyEg Instead of "im not going to eat any junk food" or even "im not going to eat carbs"Try "I am going to add an additional serving of veg to my meals"2. Think achievable not overwhelmingIf the goal seems so hard you doubt you can do it, how are you going to even start. Think small and build from there.Eg Instead of "I am going to get 15000 steps a day"Try "I am going to increase my steps by 200 each week for Jan" or "i am going to go out for a 20 minute walk on my lunch break 3 times a week"3. Think process rather than outcomeIf you can find achievement and enjoyment in the process, the desired outcome isnt such a pressure and becomes like a hapoy by product! Eg Instead of"I will lose 3 stone"Try "I will increase my movement by xxx and follow a sustainable eating plan"Or Instead of "Im going to run a 10k in March"Try " I am going to go for 2x 20 min runs per week"Most importantlyThese are goals, not rulesIf you miss a day or even a week, that doesnt mean youve blown it . Its one week out of 52!!!! If you manage it on more days than none- thats still progress!!!
Planning your next diet? Would you get on a plane Planning your next diet? Would you get on a plane that had a 95% chance of crashing? Do it DIFFERENTLY! Do it in a way that works. In a way that lasts! Once and for all!!
Its New Yeats Resolution time again!!! Lets be ho Its New Yeats Resolution time again!!!Lets be honest. How many of the ones you are making this year are the same as last year?!?! And the year before that?! As Einstein famously said (although he actually didnt but thats a whole different conversation!!) " you cant keep doing the same thing and expect a different result." Whether you goal is to lose weight, gain weight, train better, feel healthier, be able to play with your kids for longer, be able to eat a slice of cake without spiralling, finally be able to enjoy food without panicking about the macros, lets chat and finally get those goals this year.  Do it differently this time.
I know its tempting. But actually, all the scales I know its tempting. But actually, all the scales tell us is our gravitational pull to the Earth at that particular time. Does it really matter?So many things can affect your scale weight, not just fat. Extra food means that you may have food in your body that is part of the scale weight. Extra carbs and extra salt mean you may be retaining water, also forming part of the scale weight. Extra stress means higher cortisol. I could go on.Just don’t do it!!!!!
Enjoy your food, your people, your memories, your Enjoy your food, your people, your memories, your day. GUILT FREEHealth is a long game, not a single meal.Be present, be mindful, be peaceful!
Slow down tonight. Have a bath. Be present with yo Slow down tonight. Have a bath. Be present with your family. Hydrate and unwind!Self-care is the aim for tonight.
Im not a coach that will tell you not to drink!!! Im not a coach that will tell you not to drink!!! Although I don’t drink I do know that with Christmas comes alcohol and its absolutely fine to enjoy a beer or wine etc.Yes alcohol contains calories and also can make you hungrier ( we’ve all had the post drink kebabs). Alcohol can also lower your capacity to turn food ( or more drink)  down and leave you eating and drinking way more than you would have wanted, and then you wake up the next day hungover, full of regret, and the eating continues!!!  My advice is to treat alcohol like you will treat the food. Drink what you want but be mindful of the reasons you are drinking it. Do you actually want it? Do you actually like the drink that is available? Will it enhance your experience?  You could try to alternate between an alcoholic drink and a soft drink, you could explain this to people you are with or not, no one else will be paying attention!!  You could take breaks away from the area where ther is lots of drinking just to slow it down and allow you time and space to decide if you do want another drink.  Check in with yourself and make conscious choices.DM for more ways to incorporate alcohol but avoid feeling like crap!
This is quite linked to Day 21 tip, and also Day 1 This is quite linked to Day 21 tip, and also Day 19 tip.  Don’t feel you need to eat all the available food before January. There is so many things you can do with any leftovers, they wont go to waste.  Some can be frozen, leftover meats can go in a pie, or make sandwiches. Or simply have another roast dinner with it the next day or 2.  Its not going anywhere! There is NO RULE you can't have it another day.DM if you need some ideas for meals that can use up the leftovers so you don’t feel you need to eat them in one go!
How many of you grew up being told to finish your How many of you grew up being told to finish your plate. Phrases like ‘no dessert until you finish your plate’ or ‘ we don’t waste food in this house’!!It can have a HUGE impact on how you manage your eating as adults. It can make it feel impossible to leave any food on your plate and lead you to eating way past fullness.  The way I like to rephrase it is, your body is not a bin. If eating the last bits of food on your plate is going to push you into an uncomfortable level of fullness, the food is just as wasted as if you put it in the bin.  If you are not going to enjoy the food, its just as wasted as if you put it in the bin. No one else can make use of it either way, you not going to get the money you spent on it back either way.Check in with yourself throughout the meal and you can then make the CHOICE to finish your plate or leave it. Either way the food is gone!!
Its takes time for your body to receive fullness s Its takes time for your body to receive fullness signals from your stomach. Approximately 20-30 minutes.  This makes it very easy to keep eating and eating and then suddenly your absolutely stuffed and have to undo your trousers (we’ve all been there!). Simply slowing down your eating and pausing for a few minutes before reaching for seconds can give your brain time to receive signals from your stomach to tell you that your full or you're still hungry.   Ways to slow down include, taking sips of drink between mouthfuls, putting your fork down in between bites, not loading your fork up whilst there is still food in your mouth. Engaging in conversation can also help to slow your pace down.   Once your plate is empty, rather than immediately reloading, simply wait for 5 minutes. Have a chat, have a drink. Then actually think about your fullness level and how much more you feel it would take for you to reach a comfortable level of fullness. Around a 7-8 fulness should mean that you COULD eat more, but you don’t NEED to eat more. You could go for a walk but not jump around.   DM for some more help around practical ways to slow down
We’ve all done it, ‘new year, new me’! However, th We’ve all done it, ‘new year, new me’! However, the quickest way to ensure you over do it in December is plan to restrict in January.  You brain and body are so clever, if they know restriction is coming, your limbic system, screams at you to eat it all now. Last supper time!  It’s a survival technique.  None of the food in December is special. There’s no reason you can’t have or make any of this food in January. You don’t need to have ALL of it before the stroke of midnight on New Years Eve.  It takes practice but teach yourself that restriction isn’t coming, and it will be a lot easier for you to not feel the need to eat every last chocolate, to ‘get it out the house’. No need as you can simply have it in January!!!  You can enjoy what you have, knowing it’s not the last time you’re going to have it!DM for help with this mindset reframe.
If the thought of a family Christmas meal is overw If the thought of a family Christmas meal is overwhelming, and you know you are likely to end up in autopilot mode, not paying attention and just loading up your plate, try a 1 minute grounding exercise to help you stay in the room and not just mindlessly eating.5 things you can see4 things you can feel3 things you can hear2 things you can smell1 thing you can tasteThis can take under minute, but if that is too much in this situation, simplify it to just 5 things you can see. If this can help you come ‘ back into the room’DM if you want to learn more techniques like this.
Its that time of year. The endless bowls of chocol Its that time of year. The endless bowls of chocolates are out. The mince pies and Christmas bakes are constantly around. You want them but you don’t want all of them!!I like to try the ‘add don’t remove’ technique. If the Quality Streets are on the side and your favourite (obviously the green triangles) are waiting for you, you know that using willpower is likely to result in you face planting the bowl by the end of the day.Have them. But be mindful with them. Sit down to eat them. Actually taste them. I always advise making them a part of your snack. So grab a few chocolates or a mince pie, and add some greek yoghurt, add some berries. This is a more substantial snack, with protein and fibre to actually fill you up and you still get to enjoy the treats. Most importantly- enjoy them guilt free.
With all the family gatherings around this time of With all the family gatherings around this time of year, and all the pressure around food, this can be really difficult. Even, seemingly complimentary comments can bring up a lot for you.  There are a number of ways to respond, depending on the situation and the relationship. If possible, you could outline your boundary around this topic ahead of time, but this is not always possible. You could reply by directly stating that it is not something you wish to discuss, however, again, this can feel impossible. If you know they meant it as a compliment you could simply thank them and change the subject.However you choose to respond it is important that you realise that any comments people make are really a reflection of their own relationships with food and their body. Its rarely actually about you at all. This mindset shift can help reduce any emotions that come up.  DM if this is something you struggle with.
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