5 THINGS YOU CAN DO FOR A HEALTHIER BODY & MIND
By Izak Wilde – Personal Trainer, Online Coach & Training Studio Owner
Let me introduce myself first,
I’m Izak – I’d say I have quite a strong background in Personal Training. After completing my Sport & Exercise Science degree I went on to qualify as a Personal Trainer and started working with people immediately.
I have worked on the gym floor for 6+ years but have recently leveraged my knowledge and experience to working with clients remotely through my online platform: Coaching with Izak.
My main goal is to help as many people as possible control their own results by teaching the fundamentals of nutrition & training.
I’m going to talk a bit about ‘loving yourself’ and hopefully give you some useful things you can takeaway and start implementing straight away for a healthier body and mind.
Yes you should love yourself, there’s no doubt about it, you know that, you don’t need me to sit here and tell you to ‘just love yourself’…. it’s not that easy.
Maybe you’re not happy with how you look at the minute or you know you should be doing more but you’re not.
Maybe you’ve got sick of spending time with yourself at home because there is literally nothing else to do.
Maybe you see everyone else on instagram looking like they’re SUPER motivated and are on cloud 9
(let me tell you a secret…. they’re not)
It’s fine to feel like this, especially with what’s going on right now, but know that it’s not just you feeling like this.
In the space of 1 week I’ve had 2 conversations with 2 different men who have been struggling due to working from home and having nothing else to do.
What I want to do is give you some starting points. Give you some things you can focus on adopting into your routine which might lead to a healthier mindset, start making you feel better about yourself and give you some direction.
I do want to say before I start, being a personal trainer writing this you might think that I think you have to have 6 pack abs, workout 10,000 times per week and eat a perfect diet……. but that’s not how I roll.
Throughout coaching a host of different people over the last 8 years, I realise that everyone is different, has different goals and should approach their diet and exercise in their own way.
I take a flexible approach to dieting with ALL my clients whereby I insist that their diet includes the food they love, and they should be enjoying the exercise they do, living by the motto
“The best diet in the world is the one you can adhere to”.
Hopefully some of these point’s I’m about to mention can help you start making positive changes straight away.
You definitely don’t have to LOOK a certain way to love yourself however I believe once you start looking after your health, via diet and exercise it can spark a host of mental and physical improvements create a snowball effect with other ares of your life too: your job, family life or your general outlook on life.
Here are 5 things you can do NOW to start making a change for a healthier body and mind.
- Don’t compare your chapter 1 to someone else’s chapter 15
“Comparison is the thief of Joy”
In world of scrolling instagram and facebook and seeing everyone else’s life, it’s so easy to compare yourself to other people and constantly feel like you’re not doing enough. Everyone is at different points in their journey, it’s important to put your blinkers on and do the things you need to do FOR YOU
2, Adopt the 80/20 rule into your diet
This is the magic rule I use with all my clients to create a flexible way to approach your diet. 80% of your diet should be whole, nutrient dense, ‘good for you’ foods, such as your veggies, lean proteins, fruit….. you get the picture.
And the other 20% can be filled with your favourite, usually higher calorie and super tasty, foods. For me it’s Ben & Jerrys ice cream and coco-pops (not at the same time).
This way of eating ensures you are getting the goodness from the 80% but still not feeling like you’re on a diet by eating the 20%
3. Walk everyday
Increasing your daily steps not only counts towards your Total Daily Energy Expenditure (calories burned per day), but it can significantly improve your mental health.
Getting outside, putting a podcast on and going for a quick walk can set you up for the day – be sure to plan this into your day before anything else, or if not, straight after work.
4. Get enough sleep: 7+ hours
Please don’t bypass this one. Sleep alone can affect whether you’re going to feel good or bad throughout the day and can also help you lose weight.
It can not only increases your life span by decreasing the chance of heart disease, cancer and dementia, but if you are looking to eat healthier foods, a lack of sleep can enhance your cravings for hyper-palatable foods (usually higher calorie) and then by eating these foods it can make your sleep fragmented – viscous circle.
A lack of sleep (5-6 hours) makes you hungrier throughout the day but ALSO makes you feel less full after eating (suppresses leptin and increases ghrelin, your hunger hormones)
5. Set process goals
Setting goals such as “lose 2 stone” or “get a flat stomach” can seem a million miles away thus setting you up for failure without having a plan in place.
Process goals are what you need to do each week to reach your penultimate goal. So then you focus on ticking these things off weekly, then through staying consistent with them, your end goal will come anyway.
Examples of these are:
Train 3x this week
Drink 3l of water everyday
Track my calories everyday
Go for a walk Monday, Wednesday & Friday
“Enjoy the process” is something I say to my clients every week as I think it’s the key to succeeding with any goal.
Hopefully these tips will help in some way during lockdown, I know by even adopting just 1 of these things into your week will help in some way.
So that’s my challenge to you.
This week I want you to adopt at least 1 of these things into your week.
Then I want you to stay consistent with this 1 thing for at least 4 weeks, because I know you will feel better for it.
Izak
Izak Wilde
Coaching with Izak
@izakwildecoach
P.S. when you’re ready, here are 3 ways I can help;
1: Check out my ‘8 Simple Steps to Kick Start Your Fat Loss Journey’
2: Find me on Instagram, Facebook and LinkedIn for DAILY value
Instagram:
https://www.instagram.com/izakwildecoach
Facebook:
https://www.facebook.com/izakwildecoach
LinkedIn:
https://www.linkedin.com/in/izak-wilde-0852117b
3: Coaching With Izak: Exclusive 1-1 ONLINE Personal Training
Each month I help lads and ladies who are struggling to get results, take CHARGE of their training, nutrition and lifestyle
I’ll put you through your very own, individual transformation process, keep you super accountable and show you that it is a LOT more simple than you think.
Just email me and put “Coaching’” as the subject line.
Or go to this link for more info and book your FREE coaching call https://coachingwithizak.lpages.co/1-1-coaching