Wow! The last eleven weeks have flown by since I embarked on this personal experiment to rid my unhealthy eating habits and disprove my theory that personal trainers can’t really help you much.

Boy has it been an eye opener. I always thought that if you want to achieve anything, you need to just do it. But I'm lazy by nature and I found myself in a space where I thought I was doing enough, and I really wasn’t – well not enough to achieve at the level I was “hoping” for.

I was jogging a here and there, but often thinking in my mind it was further or more often than in actual reality. The same thing was happening with food – I thought I was cutting down on the crisps and snacks and “bad” foods … but in reality, I was still consuming much more than I ought to, to achieve what I wanted. It was time to get REAL.

Ten years ago, I would have been pretty against getting professional help in any area, mentally, physically or financially. Mainly because I didn’t understand how it could really change someone’s mind-set and ultimately the way you live, for the better. I get the theory, but it’s still difficult at times to completely give your self over to such ideas. But the more I experiment, the more open and adventurous I am to ‘alternative’ ideas (and on a broader spectrum), and I feel empowered by my own experience to make informed decisions about my life and what I believe, over what I may have been bought up with or told by others over the years. The laziness too, is still there in me, but it's getting easier to override.

I’m lucky my trainer is also extensively qualified in holistic therapies, so I got to try shiatsu massage and for the first time acupuncture! It was really interesting and I do believe it notably helped me relax. Under her advice, I’ve also started mediating in the evenings for at least 15 minutes to relax, as I have trouble sleeping – but I can’t do more than15 minutes because I keep falling asleep!!

Overall I’ve stopped feeling lethargic, and experienced energy levels that I only previously experienced when I had a couple of cocktails… I’ve been most surprised by my dedication which has led to positive results and the roll on effect of that means its piqued my curiosity to see what other challenges I can set myself and smash!?

I’ve realised if I don’t understand something and I want to, I need to experience it to make more informed choices. Below I’ve written some tips from my personal insight when looking at getting a Personal Trainer to help make it easier for you, if you are at all thinking about making some changes to your lifestyle.

Choose your PT wisely

There are thousands of personal trainers out there, and like a therapist or hairdresser you need to find someone who is right for you. So I would ask around or get a recommendation from someone you know and then see if they do a free consultation to talk about what it is that you want to achieve

Originally, I wanted to lose the excess weight I had gained, which was about 3 sizes! I was feeling lethargic and physically unmotivated. Everyone keeps telling me they didn’t notice, but it’s not what “everyone” else notices. It’s about how I felt ripping a dress zip or not being able to feel comfortable in my favourite jeans that I usually feel amazing in. It’s a sizable amount of wardrobe that is lying dormant. What a waste.

You have to understand that diet and exercise work best together for the fastest result. You can do either or independently (ie: just concentrate on your food intake, or just concentrate on exercise and eat whatever you like) but if you want results fast, it’s best to do both in combination and I’m an impatient girl…

Being motivated and training is hard already so it’s really important to have a good relationship with your trainer. They’re more likely to help you outside of your training sessions too, especially if you are showing real dedication. They want you to achieve your goal because it reflects on them and because ultimately you’re not only wasting your time, but theirs as well. I always look forward to seeing my PT, armed with questions and telling her how I’ve found the week.

Look for someone that does more than just physical training or fitness. It will give you a more holistic result and arm you ways to handle life on an emotional level and you’ll be more likely to stick with it as a lifestyle, not just for a time period.

Commit

I’d normally say if you’re not really “feeling it”, then don’t do it. But if you KNOW that you need to make a change and your health will ultimately benefit from exercising or amending your diet, then fuck your feelings, and do it regardless. Don’t let those “feelings” stop you. Once you get started they will change anyway (for the better) and you’ll realise that they weren’t real to begin with.

I admit, it's not easy to cook a breakfast, do your training and be at work by 8am and spend the next 10 hours being on -it and pleasant...but it is possible. If I can do it, you surely can! Don't give yourself the choice.

Trust your PT.

At first I didn’t understand how the type of diet my trainer and holistic therapist Penny, was suggesting for me would work. Low carb, high fat? Essentially it is a Ketosis diet that changes your carbohydrate burning system to a fat burning system. She assured me that if I stuck to it for four weeks and there weren’t changes that I was happy with, there would be time to change her programme for me. Your PT should offer that option. I’m lucky because part of Penny’s service is out of hours access for any food, physical and psychology queries.

We didn't have a set goal weight as we knew that through resistance and weight training I would be building muscle. But I lost 3 inches around my waist in 4 weeks, not to mention 3cm off my thighs. I saw changes quickly and in 8 weeks I lost 5.5 inches off my waist! I’m glad I trusted her. I'll post my full results plus (maybe) my before and after shots next week....

Get over yourself!

Lets face it, doesn't everyone look ridiculous at the gym, it's normal - who cares!

I hate gyms because I usually feel really self-conscious. I hadn’t properly been inside a gym for about 7 years! The gym we were training in is a male dominated boxing gym, but even from the very first session with Penny, I didn’t’ even notice anyone else in the gym because I was too busy concentrating on her instructions. My sessions are over before I even have time to register that I’m often the only female and lifting the lightest of weights (yet still grunting). Having a trainer who values your technique as highly as Penny, makes it hard to drift off or be lazy in your technique and form. She will often correct me, even when I think I’m doing it correctly because you can’t always self-monitor.

Make sure your trainer is fully focused on you. That’s what you pay them for. They shouldn’t be on their phones (unless recording notes) or leaving you to finish the rower or your set while they make a cup of coffee. They should be there at every second so that when you do start to flail, or drop they can support, encourage and push you. I think Penny clocked on a few weeks in that I started chatting during my treadmill runs, which was impacting on my focus and inhibiting me from reaching better levels. I was scared of falling off the treadmill if we went too fast. As soon as she explained that I needed to concentrate, I was gradually able to smash speeds that I didn’t think I could do, much easier and for longer. Feels good!

Qualify

Many trainers are actually very inexperienced, despite how they look. They may have done a 6 month course or completed some PT qualifications. However it’s totally ok to ask if they have any extra qualifications or experience. It’s in your best interest to. It’s also important your trainer knows how to deal with medical conditions too – both simple and more complex.

One time I trained mid-morning without eating breakfast and that was definitely a bad idea. I felt dizzy during exercises and wasn’t able to make the most of my session. Don’t do that. I had low blood pressure. Penny stopped me, I had a quick snack I had bought with me, and she was able to advise me on how to prevent this in the future. These are times where having a trainer who knows what to do in any medical situation is really important. They need to know what to do if you have bad knees, a bad back (I have scoliosis which she adjusts my exercises for), low or high blood pressure etc. It’s important your trainer knows what to do if a situation occurs.

For me, I knew that I would have nutrition and exercise options with Penny because she has been in the industry for 20 years with an abnormal amount of education and practical experience. Many personal trainers don’t have degrees or diplomas like Penny, let alone the holistic and alternative therapy qualifications and experience. Take a moment to scroll through (below my blog) and just be impressed by her for no reason other than she’s just damn impressive!

Diet

I hate how “diet” is a bad word. I don’t know how to use it without feeling bad that it has negative connotations because it is so tied in with body image and not necessarily health. Let me be clear that I AM NOT promoting skinny, I am promoting a more active lifestyle and consuming more foods that are better for you like unprocessed, whole foods, veges and meat that is either organic or traditionally farmed by sustainable farms.

For the first two weeks I had to fill in a food diary, complete with how you feel afterwards, both physically and mentally. I often felt "down" an hour after a meal. I sent it to Penny every day and she was able to diagnose what I needed more or less of in regards to my energy levels and emotional state. It did take time, but it really makes you aware of the food you are eating and how it makes you feel.

I noticed the gap in my once-snug denim shorts...all thanks to delicious avocados.

I have realised that diet plays such an important part in our well-being. It’s not just about looking good or denying ourselves of food that we like, but nourishing ourselves with food that is both tasty AND good for us, so that we feel great! This has led me to discover a different and positive interest and relationship with food that I didn’t expect.

Eating low-carb and low sugar, avocados were always on hand (its amazing what you can make with them!), I found ways to make chocolate muffins, cauliflower fried "rice", eat burgers (without the bun)...it was all kind of exciting and a good challenge for me to figure out how I can still eat exciting and great meals without missing out. I'll put some recipes up soon, but in the mean time, scroll through my instagram for examples. Here is my recipe for chocolate avocado mousse.

This way of eating isn't necessarily for everyone, so do talk to a doctor or professional about it first if you have any health concerns. But generally if you try something different to normal just see how it affects you. It takes time. I admit that on this keto diet, I’ve eaten more meat than I would prefer, so my plan when I finish training with Penny in a couple of weeks is to eat much less meat and explore a more plant based diet. I still have to research what I can replace some foods with, but this is another journey I’m really excited to embark on while still keeping my goals and achievements in tact.

A film on Netflix called “What the Health” may be of interest as well as a very balanced and informative interview with Chris Kresser on the Joe Rogan Experience podcast sheds an eye-opening view on food and diet such Vegan, Vegetarian, Paleo and health in general. I think diets are personal to everyone, but sometimes at the very least you have to actually try them, to see how it affects your body.

Habits

This weight-loss and fitness programme has been a personal one for me to help restructure my unwanted habits and help me form new ones that I know are healthier for me, like building in more physical activity into daily life and reducing unhealthy foods like a crisp obsession.

In the beginning, I needed to set some boundaries and rules to develop new habits. My aim was to get my habits to a point where I don’t need to “think” about what the best option is, so that when I’m under pressure with work and life commitments or an insane schedule, I don’t opt for the easy option and justify my lazy decisions. I very rarely get 'cravings' or feel "hungry" now. Always make sure that you eat enough at each meal and never skip a meal!

I suggest figuring out what you can eat and focus on that. Then build it into your schedule and give yourself enough time to stock up and prepare foods if you need to.
Commit to being organised, so that you don’t suffer in the future.
Again, regardless of how much you “feel” like you don’t wanna…DO IT anyway. You’ll really feel proud of yourself, and these little feats will build your confidence. Then it’ll be a no-brainer.
You’ll be living this way in your sleep in no time!

Caffeine before cardio

Thank God for Coffee! As of lately, coffee has been even more integral in my life! As a coffee industry professional, I've always looked at the process, taste, quality of coffee. But during this transition I experimented with food and coffee as a fuel, to help make life easier. I’ve tried sessions without coffee, and definitely it’s a lot harder so I would say it's essential! Sometimes it's difficult in the morning to make a slow brew filter coffee, which has become one of my favourite choices of morning brews. But I have to admit, I’ve been drinking one or two speciality pods before hitting my training sessions when I'm short on time and they do the trick! (Coffee Pod blog coming soon).

The amount of caffeine in pods is not huge (5g coffee comparatively to 15-20g filter coffee), but it’s enough to give me a little burst for those 5am starts. If I’m training that early, I won’t eat breakfast until afterwards. Though if I’m training a little later in the day and eat some breakfast with a filter coffee before hand, I feel that my energy is sustained more evenly through out the workout and the day. I haven't tried bullet proof properly yet, or MCT oil but that might be on my list soon. Try to have a coffee 15-20 minutes before a workout.

For those of you who are interested, Penny (who trains out of Shoreditch in East London) has so kindly offered a discount to anyone who emails her and quotes #TGITC (The Girl in the Café). She’ll offer a free consultation and can discuss everything that you need.

Email: holistichealthfitnesstherapist@gmail.com

So for now, don’t think, just start something, anything and challenge yourself everyday. xx

** notice: I’ve updated this blog due to Covid 19 with The 9 Best Keto Meal Delivery Services of 2020 by The Spruce Eats

See link here

HOLISTIC HEALTH & FITNESS THERAPIST

Qualifications / holistichealthfitnesstherapist@gmail.com

Bachelor of Physical Education (BPhEd, University of Otago)
Bachelor of Science (BSc - University of Otago), Double major-Human Nutrition Physiology)
Post Graduate Diploma in Chinese Medicine and Acupuncture (DCHAc - Beijing University of Chinese Medicine and Pharmacology, Chinese Medicine Institute and Register)
License Zen Shiatsu, Diploma Advanced Shiatsu (LicZS, DipAS - Zen School of Shiatsu, Middlesex University)
Certified Metabolic Typing Advisor (CMTA - Healthexcel, Inc. and Metabolic Typing Education Centre, Inc.)
Basic, Advanced, Psychotherapy, Crystal, Kriyashakti, Fengshui, Soul Realisation, The Lord's Prayer, Arhatic Yoga Prepartory
Pranic Healing -Institute for Inner Studies, Inc.)
Reconnective Healing Levels I, II, III (Eric Pearl, The Reconnection)

Fitness Diary (part 2)