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Motivation & Goal Setting

Advice and help to plan your goals, stay focused and on track and reach your targets

Why you should get weighed

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
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on Thursday, 14 November 2013
in Motivation & Goal Setting

When you are managing your weight or dieting, your internal dialogue and self talk about what you have eaten, could do more damage than you think.

Clients often say that they have had a 'bad' day, "I'm rubbish, I can't do it", "I've eaten loads and feel like a right blob", "I'm going to have put a stone on!"  This dialogue will often mean they miss appointments with me and don't get on the scales. It also often results in them feeling dispondent, diappointed with themselves and this will often lead to over eating in itself and them not continuing with their goal. However, if I do get chance to talk to them we start to really analyse what they've eaten and more often than not, it isn't as bad as they first thought.

Getting on the scales gives my clients clarity, fact and a real perspective of what's been going on and helps them to see where their internal dialogue isn't helping them to stay on track. By knowing what the result of their 'bad day' is and working with a trained weight loss coach clients are more likely to stick to their action plan and change how they talk to themselves and judge what they've done more effectively.  Long term this means quicker results and long term change.

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Top Tips To Start Exercising

Posted by Super User
Super User
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on Wednesday, 26 June 2013
in Motivation & Goal Setting


Top Tips to Start Exercising from

 Liesl Millar – Personal Trainer & Owner of JEM Fitness 

Find something you think you will enjoy, from dancing to gardening, table tennis to Pilates, if you feel you have to do it, then you are already creating a barrier and probably won't start.

·       Don’t join a gym (well not until you have at least been exercising regularly for 6 months, otherwise you are likely to waste your money as you are likely to stop going after a few weeks)

·         Pick exercises that kill two birds with one stone e.g.

o   Walk to the local shop instead of driving

o   Walk or jog to work (to avoid being a social outcast at work – ensure there are shower facilities at work) 

o   For mums – take your baby for a walk in the pushchair and walk at a brisk pace

o   At work – walk up the stairs, don’t take the lift

·    Get a friend to join you.  Exercising with a friend, also works well as you have a sort of commitment not only to yourself but your friend, because if you don’t exercise you are also letting them down. 

·    Get changed ready for exercise, even if you decide you are not going to exercise.  This works a treat for me, if I have decided I am not going to exercise (usually because I feel tired from work); I get changed anyway into my running gear.  After about 10 minutes I usually just go and do what I had originally planned to do, as I get in the mood for exercise. 



Mob - 07771 870387 | Email - This email address is being protected from spambots. You need JavaScript enabled to view it.

Web - www.jemfitness.co.uk

FB - www.facebook.com/JEMFitness

Twitter - http://twitter.com/JEMFitnessPT



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Just eat less and exercise more! If only it were that simple.

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Tuesday, 25 June 2013
in Motivation & Goal Setting

‘Just eat well and exercise more!’ This seems to be standard response from lots of health professionals, the media, your slim friends and not so slim friends if you say you want to lose weight.

So what stops some overweight people exercising?  My clients and members of my gym who’ve recently lost over a stone or more, told me what stopped them in the past?

Body Confidence – overweight people often feel uncomfortable, embarrassed and frustrated in everyday clothes just going about their daily routine and going somewhere new can be a challenge at anytime.  Imagine their fear of stepping into a gym or new Zumba class, it is often a step too far.

Where do I start? – overwhelmed and inundated with information, many people who don’t exercise simply don’t know where to start and what to do for the easiest route into exercise.

Exercise hurts! – Many of my clients are already suffering some pain because of their extra weight so the thought of more pain doing exercise is an instant barrier.

Low return – It takes a lot of very hard work over a period of weeks if not months to see a change in weight or body shape just by exercising if you are overweight.  Motivation can soon dwindle if results aren’t quick.

The Media – Pictures of young, slim, fit, beautiful people and words like, Body Attack, crunches, pumping and high impact create images of a place where the overweight just won’t feel at home or fit in.

And finally, those mirrors! – One lady said on her first adventure into a class she was confronted with the, not so positive refection of herself stood beside a slim gym junkie, which did nothing for her confidence or motivation to return.


So next time you are thinking of saying you just need to eat less and exercise more to your friend, stop and think!  

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15 minutes a day and you could have a body like this!

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Friday, 18 January 2013
in Motivation & Goal Setting

Yeah right, it's so easy to look like that airbrushed model in the magazine.  What they forget to tell you is that this works when you’ve already spent a life time in the gym are trim and healthy and want to just define those abs a little bit more, and have had some photoshop work done!

For most of us the quick fixes that are promoted by magazines, TV shows and celebs will only help us change if we consider all the other things that need to be added to the mix.

·         You follow the exercise or diet for a sustained period of time and are prepared to make other changes to your life.

·         You have the motivation to stick to your plan even when you’re head is saying ‘but it’s raining outside I don’t want to go running this morning and I’m so warm under my duvet’, or ‘but it’s my friends’ birthday this weekend so a  couple of glasses of wine won’t hurt!’

·         You have lots of support around you and can deal with people saying ‘you’ll never stick to it’, or ‘that can’t be good for you!’

·         How will you pick yourself up if you go off track and things don’t go to plan?

·         You are prepared to assess your life now and then make the time in your busy life to make the necessary changes, cook the recipes, shop at the local health food shop and fit an extra yoga class in.

If we are honest for most of us we know what to do but doing it for any length of time is the hard part and that’s where the words lifestyle change come in.

For lifestyle change you will need, COMMITMENT, ENERGY, DETERMINATION, CLEAR GOALS, PATIENCE, RESILIENCE, SUPPORT and SELF AWARENESS and KNOWLEDGE and unfortunately all the diets, ideas, fads and boot camps in the world can’t give us all these.  So if you want to make a lifestyle change look at your areas of strengths and weakness and find a way to do things differently this time. 

Focus on the long term and not the quick fix...

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