05
Nov 13

Step 2 of my formula for success!

The Key To Nutrition

This week we are talking about nutrition.  I’ve mentioned before that proper nutrition probably accounts for 80% of attaining your health and fitness goals.  The old adage ‘you are what you eat’ is completely true.

shutterstock_84748639

You will notice immediate improvements in your energy, weight, appearance and more with just a few simple tweaks.  The principle of clean eating is simply that we eat foods in as near to their natural whole state as possible.  The more processing and storage that any food goes through the less the nutritional value.

Traditional ‘diets’ based around reducing calorie consumption are not going to provide the long term benefits that you need.  To give an example if two people consume 1500 calories per day each but one person  gets all of their calories from chocolate and the second eats four balanced nutritious meals of course the latter is going to have far greater  health benefits.

So you see not all calories are equal and when selecting your foods calories should barely factor into your decision.  Instead opt for foods full of energy giving properties.

There is not room here to give specific examples of foods but suffice to say that the closer to nature your foods are derived from the better.

I have two simple rules that my clients follow.

1. If your great Grandmother wouldn’t recognise it.  Don’t eat it.  That pretty much eliminates all processed foods full of e numbers and chemicals. 

2. If it has more than 5 ingredients or ingredients which are unpronounceable don’t eat it.

Have a look in your cupboards and fridge today and you will see exactly what I mean.

The second thing you MUST be doing to be successful in eating more healthily is planning.  I can not stress enough how important this is to keep you on track.  Create a 3/5 or 7 day meal plan and get your shopping in advance.  You are much much less likely to cave into takeaways and unhealthy snacks if you have a plan.


23
Oct 13

Stage 1 of the Formula

Here are your detailed instructions for step 1 of my system for success. This may feel strange but trust me it works and is instrumental in achieving your goals.

 

shutterstock_78124684

It is really important to have a defined goal with your fitness.  It might be getting into a certain pair of jeans, being able to climb the stairs at work or anything else personal to you.

But, you have to know where you are trying to get to and believe that it is possible.

Complete the exercise below by writing out your answers to the questions.  This will help you to get really clear on your intention and in the right frame of mind to achieve anything.

shutterstock_91124909

a) Imagine there were no obstacles in your way (time/money/family) and you could achieve anything what would your ultimate health and fitness goal be?  Write it down.

b) Write down what will it feel like to achieve it?

c) Write down what would happen as a result of achieving it?

d) Write down what wouldn’t happen if you don’t get there?

e) Now write your goal as if it has already happened, i.e. “I am so happy now that I fit in my favourite jeans and can wear nice vests without a muffin top.”

f) With your newly established goal, transfer it onto pieces of card (I use record cards) and place the cards in as many places as you can so that you will constantly see the goal message.

Hopefully just going through that process already has you feeling positive about your goal.  The cards will serve as a constant reminder to your subconscious so that you are much less likely to sabotage your own efforts, because you are absolutely clear on what you are doing and why you are doing it.

Good luck with Step One!

Vicky x

vicky@yellowfitness.co.uk


23
Sep 13

If nothing changes, NOTHING CHANGES!

I am back from my holiday now and raring to go.  My friends wedding was the most beautiful I have ever been to and the bride looked radiant – a testament to her hard work and dedication to her health and fitness regime.

Me with the lovely bride and girls of the wedding.

Me with the lovely bride and girls of the wedding.

I had a lovely few weeks off my normal training and have enjoyed eating lots of foods that wouldn’t normally feature on my menu. But the important bit is what happens next!

I am guessing many of you vowed earlier in the year to get fit/lose weight/lower cholesterol, or some other health-related goal for the summer.  For those of you that have made progress, congratulations! Unfortunately I would lay money on the fact that a higher percentage of you sadly haven’t managed to put into practice what you had hoped at the beginning of the year.

Did you make the same resolutions this spring that you made last year? And the one before that? And the one before that?! Chances are that you started off well with the pre-summer excitement and enthusiasm, maybe managing a great week or two of discipline and good eating/exercising. But then by July you may have found that you hadn’t really turned that initial enthusiasm into a longer term plan, and then perhaps it felt too late before your holiday.  Now it’s September and you are heavier or less fit than when you started and probably feeling pretty demotivated.

If you are not careful before you know it another year will pass and you will be in exactly the same position, if not worse, for next summer.  Here’s the thing, it doesn’t have to be that way, you don’t have to do what you always have done!

My question for you is: what can you do different this September?  Because if nothing changes, NOTHING CHANGES!

Some inspiration for you.  Amelia after just a few weeks of eating right and training.

Some inspiration for you. Amelia after just a few weeks of eating right and training.

Don’t drop back into your old routine.  I am going to share with you the 4-point system I use for all my programmes.  It is a tried and tested method that allows me to give a 100% results guarantee to everybody I work with.  Over the next few weeks I will go into more detail on each stage, but for now here are the steps. I strongly encourage you to get started right now, today!

Stage 1. Mind-set – you need to believe your goals are achievable and be able to visualise yourself actually having succeeded.  Write your goals down and put them up somewhere you will see them often.

Stage 2. Nutrition – create a healthy nutritious meal plan for the week, forward planning is essential.

Stage 3. Detox – eliminating toxins will boost the systems of the body and get you off to a fantastic start.  Pick one of the following to eliminate from your diet; alcohol, wheat or caffeine.

Stage 4. Accountability – declare your goals and intentions openly and pick a person who you can ask to help make sure you stay on track.

As I mentioned before, in my forthcoming posts I will take you through each stage in more detail to help you make changes and achieve the success that you want.

As always I love to hear how you are getting on or if you want me to write about any particular topic or to answer any specific questions you can email me at vicky@yellowfitness.co.uk

Back soon,

Vx


09
Sep 13

Eat out and still be healthy

Can you eat out and still lose weight or stay in shape?

Last week I delivered a seminar to a packed out room of men and women who had all come along to hear the truth about eating out and the effects on health and weight-loss.

Eating out is part of daily life now, be that breakfast, lunch or dinner and whether it is for pleasure, business or necessity.  The fact is for many people it is unavoidable.  Sure cooking at home is best because you have control over what goes into your meals but if you never ate out again how would it impact on your life?

My view on it is that getting away from your desk at lunch time, meeting up with friends, visiting a restaurant with your partner or just having fun with food is equally as important as the quest to be healthy.

eating-out

I encourage my clients to indulge in whatever they like and to really celebrate and enjoy it.  BUT, and here is the caveat – WITHIN REASON!

I am a big fan on the 90/10 rule.  Eat well 90% of the time and for the other 10% have whatever you fancy.  When you allow yourself a treat and factor it into your week you are much less likely to fall off the wagon because you know you have it to look forward to.

So with this in mind you have my full permission once a week to have a complete cheat meal including a big dessert if you want it.  However I know this doesn’t help with what to eat the other 90% of the time when your life demands you eat out.  If you apply the following tips you will be well on the way to cracking the code

1. Think about the frequency with which you eat out.  Try and cut out the meals out that are not completely necessary.  Eating out should be for celebrations, social occasions or when it is really necessary for work.  Not just as an everyday alternative to making something yourself.

2. Have breakfast at home.  Breakfast is one of the big ones and for many people the easiest to fix.  Eggs or porridge in the morning literally take two minutes to make, the key to it is being prepared and having the food in.  A proper breakfast will keep you feeling full and much less likely to have sugary mid morning snacks.  If you are in a hotel use the next few tips to help you make better choices.

3. Don’t overeat – try to think of it like you would a meal at home, do you really need 3 courses?

4. Avoid the bread basket.

5. Choose meals that are in as close to the natural identifiable state as possible – meats, fish, veg, rice, salad.  If you can’t picture what it was before it landed on your plate don’t eat it.

6. Try not to pick the fried options – have jacket potato over chips, poached egg over fried.

7. Have sauces on the side so you are in control of the amount.

8. Choose tomato based sauces over creamy.

9. If you can’t resist a dessert share it.

10. Coffee, go for a filter coffee rather than a latte or cappuccino and apply this tip during the day too.

11. Save alcohol for special occasions.

If you have a favourite restaurant and need help knowing what to pick from the menu, let me know and I’ll take a look for you.  I would love to hear how you get on applying these tips and if anybody has any others they would like to share.  xxxxx


16
Aug 13

Some Inspiration For You

IMG_0041(2)

The girls working hard during a winter boot-camp.

This is a message I received this week from my client Jan.  It really sums up what my course and the message that I want to share is are all about.  So,  rather than write a blog this week I thought I would share Jan’s email with you.

“Good morning all,

I’m so glad everyone is giving a big push!!!

I’ve had a good week but more importantly I had a lapse that has caused a revelation.

Yesterday was pretty dire not enough hours in the day, to much to do, the usual so I didn’t go for a walk at lunch time as too busy, didn’t really drink enough water (not good on detox) as too busy, worked late and ate too much tea too late (about 10pm).

Eight weeks ago I’d have had a bar of galaxy for my breakfast and moaned about how much of a failure  I was after a day like that but not today.

I don’t feel like I have failed just that I had all my 20% treats in one day, back on detox this morning and eating veg for breakfast. I am taking 2 bottles to work today so I always have water and have changed my diary so I can walk to a meeting this morning, already done tea, its in the fridge and lunch is in the car ready for my day.

The revelation is I CAN DO THIS, I still have a face like a baboons bum after class and I can’t do as much as I think I should be able to BUT I can do more than I could 8 weeks ago.  5 sit up and press ups seems a silly number now and although it is still difficult I get out of bed to do 20 of each every morning and one morning I know 20 will be too easy as a warm up.  I may never run a marathon but I can run for a bus……….not that I ever get a bus but one day who knows?

So well done me and well done all of us!!!!

Jan”

Like many of you who might be reading this, Jan is a full time working mum.  She had not done any exercise for a long time and joining a ‘boot camp’ was a very scary step for her.  But guess what?  We all need to start somewhere.  Jan is no different to anybody else out there, except she has taken massive action.  Just by deciding she was going to get healthy and fit and then by turning up to her sessions, trying out a new way of eating and believing in herself.

I hope this email inspires you to take some action today.  Is it going to be a galaxy bar or a walk and some nutritious food this evening????


08
Aug 13

Beating tiredness even when you are super busy

This week has been busy busy busy

I have been up and down the country working with some amazing people including Lucy Mecklenburgh from The Only Way Is Essex.  We were filming new videos for her fitness website ‘Results With Lucy.’  Yellow Fitness has been putting the finishing touches to our seminar ‘Its War – Fight The Flab’ and I have been checking out new retreat locations in the UK and abroad.

lucy-mecklenburgh-yoga

Me and Lucy Mecklenburgh practicing yoga

The reason I am telling you all this is because it prompted me to think about energy.  There is no way I could keep up this pace if I wasn’t looking after myself.

So here are my 4 top energy boosting tips and even better they are all FREE to implement

1) Cut out sugar, fluctuations in the amount of sugar in your blood throughout the day cause your energy to rise and then come crashing down.  Eating regular balanced mini meals will help you avoid the midday crash.

2) Drink more water, the average adult body is made of roughly 60% water.  Mental performance and physical co-ordination are impaired at only a 1% drop in hydration levels.  Within 24 hours of being properly hydrated you will experience a dramatic increase in energy.

3) Get to bed early.  Set yourself a challenge to be in bed by 10pm for the next night or two and the feeling of well-being will speak for itself. 

4) Exercise, this doesn’t have to be anything major.  Just going for a fast paced 20 minute walk will invigorate you and increase oxygen levels in the body leading to more energy.

Often people don’t realise how low in energy they are because running on empty has become the norm.  We might never all become ‘morning people’ that burst out of bed singing but we should be filled with energy, vigour and excitement for life every single day.

As well as the above think about the foods you are eating, are you nourishing your body with minerals and vitamins?

Look back over the last few weeks and identify if you have taken any time out for yourself.  Chances are you haven’t.  If the answer was no, then book yourself some time in your diary this week to do something you love, (have a candlelit bath, go and have a massage, take a walk on the beach or curl up with your favourite book).  You have to prioritise yourself, nobody else will do it for you.  Give yourself permission to be kind to yourself.

I speak to so many people who dread the day the minute they open their eyes.  This is a classic sign of depleted energy.  Life is not meant to be like that.

Take action today and let me know how you get on.  It would be great to hear what your favourite ‘me’ activities are and maybe by posting yours you will inspire somebody else to be a HAPPY.


02
Aug 13

The truth about sit ups and belly fat

I am asked all the time whether doing stomach exercises will get rid of belly fat and muffin tops

.PIC_0028 size 2

Only yesterday a lady I was talking to commented that she had lost weight from her face and her wrists of all places.  She was really disappointed because after hours and hours in the gym her waist size hadn’t really changed

The truth is that, when we exercise, we have very little control over what area the body will draw on to burn energy.  It is true that certain types of exercise and different levels of exertion use different energy systems but this doesn’t really help in the quest to burn fat in a specific area.

On the surface she was doing all the right things, exercising more, eating less and choosing low fat options, yet still she wasn’t getting results.  So what should she have been doing differently?

Whilst it is true that we can’t select specific exercises to focus on problem areas the same can’t be said about how we eat.  You absolutely can target stubborn belly fat by changing your diet.

The solutions is pretty simple – EAT LESS CARBS, EAT MORE GREEN LEAFY VEGETABLES AND MORE BERRIES.

If you want the easy option you can just believe me and try it.  If you want to understand why read on for a little bit of the science behind how this works.

When we eat carbohydrates (that’s bread, potatoes, pasta, cakes, rice, desserts) our bodies break it down into a substance called glucose, a form of sugar.  The body has an optimum level for the amount of sugar circulating in the blood stream at any one time.  When we eat carbohydrate our blood sugar levels rapidly increase, so, to restore balance, the body releases a hormone called insulin. Insulin’s job is to transport the excess sugar out of the blood and send it somewhere else. The body’s favourite place to store excess sugar is in the adipose tissue (bodyfat) and in particular it loves to store it around the waist.  In essence, insulin is a fat storage hormone and the more carbs we eat, the more insulin is produced and the more the body stores the excess as fat.

Over time, the body’s cells stop listening to the insulin (a bit like the boy who cried wolf) and so the pancreas, which produces the insulin, has to release more and more in an effort to be heard.   The more the body becomes insulin resistant, the more insulin the body makes and the more the body stores fat around the waist.

The good news is that it is a condition that is reversible.  By controlling the amount of carbohydrates we eat we can take control of our insulin levels again.

Choose a diet that consists of mostly green leafy vegetables, low sugar fruits (such as berries), nuts, seeds, lean meats, fish and eggs.  Keep carbohydrate portions as a small accompaniment  rather than the majority of your meal.

A typical day of food  for many health conscious people not already aware of the effects of insulin might look like this: breakfast – toast and cereal, snack – rice or oatcakes, lunch – a sandwich, dinner – pasta or curry with rice.

Armed with the knowledge about carbohydrates and insulin a much healthier day might look like this: breakfast – poached eggs on spinach, snack – berries with nuts, lunch – leafy salad with tuna, dinner – a big chicken stir-fry with vegetables (not noodles).

Changing your diet in line with these principles provides fast results.  You will notice a big reduction in belly fat in just a couple of weeks.  Try it and let me know how you get on.


22
Jul 13

Introduction to the HAPPY Formula

Hi everyone, Vicky here, welcome to THE HAPPY FORMULA.

Vicky Holmstock - Creator of the HAPPY Formula

Founder of HAPPY FORMULA Vicky Holmstock

It is my mission in life to help as many people as possible to be HAPPY.  That is a Healthy, Active, Positive, Physical You.  I am going to be sharing my tips and advice that get incredible results for my clients.  But, this is not going to be your normal health and fitness blog.  We all know that working out, eating brown rice, tofu and lots of veggies will make us healthier but will it make you HAPPY?

Over the past 15 years I have tried (and taught) most workout trends, experimented with different diets, changed career,  lived with monks in the Bahamas, read, meditated, prayed, jumped out of planes and travelled the world looking for answers.

People are always surprised when they find out what I do for a living because now I can often be found enjoying a glass of wine, reveling in foods from the forbidden list or, dare I say it, laughing in a yoga class.

The key to happiness is in feeling good about what you do.  For most people nutrition and exercise is way too serious a topic and as soon as you take the fun out of it, it becomes a chore.

In this blog I am going to share with you the truth about many of the big diet and fitness myths, I will give you a candid insight into my life and how I stay HAPPY and, with their permission, share with you the trials and triumphs of my clients in their quests to have a happier life.

I have worked with hundreds of people to help them change their lives and I hope that you will enjoy this blog and it will inspire you to change yours too.  I would love to hear what you guys think about my posts and I will always endeavor to answer your questions and reply to your posts.

I look forward to hearing from you guys soon and hopefully helping you out on your journey to being HAPPY.

Love, Vicky

Featuring WPMU Bloglist Widget by YD WordPress Developer