Vegetable Frittata: A quick & easy dinner in under 5 minutes!

Vegetable Frittata is so quick and easy to make. The struggle to eat healthy isn’t always to do with willpower, but time.

When you’ve had a long day, and you’re not looking after yourself properly, the easiest thing can be to reach for cereal or a sandwich. You’d be looking after yourself much better if you got something hot inside you, and that’s why frittata’s are so good. They’re simple, easy and tasty. Eat it with a big salad.

Hope you enjoy it, Jessica X #fitforty&beyond #feelgood

6 Healthy Habits that will make you feel great & fit great into your clothes

Everyone wants to fit great into their clothes and feel great, right? But it can be a struggle when you don’t have the right strategy in place.

Do you lead with your emotions a lot? Many women that I speak with that struggle to lose weight/get fit/improve their health,  let themselves be lead by their emotions.

You feel lazy, un-motivated, bored, you feel you have no willpower. You get caught in a vicious cycle of relying on feeling motivated, and when you do that, you’re not going to succeed or stick to it for very long.

The key to success, the key to losing weight and fitting great into your clothes, is to develop healthy habits, that aren’t driven by your emotions. Habits that become automatic, just like brushing your teeth. I promise if you stick to these healthy habits, regardless of having a good day, or a bad day, you will stop yo-yo ing and you will keep the results you worked so hard for.

Working out to #FEELGOOD

Change the reason you workout. When you workout to lose weight, you;’re not going to stay motivated. It’s a boring reason. It’s not going to help you develop healthy habits. You’ve got to workout for all the other lovely reasons.

When you workout to feel good, you’re focused on the fact that it reduces stress, you sleep better, you feel more capable, you’ve more energy, you’re happier, you feel you look good. When you use that as your motivator, you’re going to find it a lot easier to create that healthy habit.

Eating to fuel your body

We’re all going to have days when we turn to food. There’s no point saying we won’t, but those days can be few and far between if you get this right. Eating 3 meals, and two snacks every day, regardless of your mood, is going to develop into a good healthy habit. So when you have a bad day, you will still automatically be fueling yourself with good stuff, throughout the day.

Planning your week

Spending just a little time on yourself can really pay off big time. Just 10 minutes per day, planning your day, and getting your head organised and in the zone, can take away a lot of stress. Writing down what you want to prioritise can serve as a daily reminder that you’re either off track, or on track.

Eating clean 5 days a week

When you pick your way through the week, a few biscuits here, a little food off someones plate, late night snacking, it all adds up. It adds up to making you feel sluggish, and frustrated that you’re not getting anywhere.

Be really mindful or the extra food that you’re eating , throughout the week, that doesn’t serve you  You’re much better off having 5 sugar-free days, with no biscuits or anything treat-y, and enjoying your weekends, than anything else.

Being mindful of your carbohydrate portions.

When you workout, and you’re not getting results, there’s normally two reasons  this is happening. You’re either eating too many carbohydrates, or you’re eating too much sugar. So just be careful that you’re not eating too much bread, pasta, rice, potatoes, oatcakes, rice cakes, etc, throughout the day. Its good to have a meal with just protein and lots of non-starchy vegetables.

Workout

Working out is the single best thing you can do for yourself. Getting consistently 3 sessions in per week, keeps you on track and your head in the game. Working out keeps you focused, calm and ready to tackle the week. Once you do this, you’re on the right track to long term success, and great health

Hope this helps, Jessica

3 Fitness Motivation Tips for Forming your Fitness Habit

Do you ever find yourself doing great with exercise, only for a couple of months later, to feel really de-motivated?

The biggest struggle our clients face when they first start with us, is to get to that consistent place, where coming in to train with us 2 or 3 times per week, just feels part of their day.

So I’m here to help you! I’m here to get you to that motivated place, where it just becomes habit, and here’s how:

Workout to #feelgood!

When you workout to lose weight, you’re immediately associating exercise with something negative. Never workout to lose weight! It’s not a big enough reason, and won’t keep you motivated for long.

Workout for your mental health. Workout to feelgood, to have more energy, to sleep better, to reduce stress, to feel more capable, and the weight loss will follow! It’ll all click into place for you, if you focus on all the good things happening to you. I guarantee you, if you listen to me on this one, you’ll be so successful. ❤️

Be held accountable…that’s OK!

If you can’t do it yourself, that’s OK! So many of our clients when they start with us, almost feel bad that they’re not motivated to get out of bed in the morning, and go for a run. But that’s OK and perfectly normal 🙂 Very few of us are!

It’s OK to be held accountable in one or two areas of your life. You can’t manage everything perfectly, so why not let someone look after your health for you, and help you schedule in workouts, and let them coach you? It can be loads of fun, and it takes the pressure off. Your health becomes one less thing to worry about 🙂 ❤️

Do the Miracle Morning

At Inspire Fitness, we’re big into working on mindset. When you’re calm, focused and organised, you can achieve anything you want to.  Setting aside a little time in the morning, to plan out your day, can have a big positive impact on your life.  The miracle morning focuses on meditating, journaling, planning, and it only takes 20 minutes a day, if you do the short version. This is the book , I couldn’t recommend it enough: (he Miracle Morning, by Jeff Olsen)

With all this in mind, if you find something you love doing, if you get routined, and focus on all the positive exercise brings, you’ll be successful. You’ll get fit, and lose weight, and feel amazing. As we get older, walking is not enough! You’ve got to do more. But the great news is, that resistance training and interval training gives you a huge surge of feelgood hormones, which means it’s win, win… Good luck 🙂 ❤️

Committed to your success, Jessica Cooke, The Feelgood coach

www.inspirefitnesstraining.ie