Chronic dieters have a deadline by which they need to achieve a certain goal.
When you’re thinking about the way you eat and exercise and have the thought that at some point
you will be able to stop eating and exercising that way, it’s a signal you are on a diet.
Lean people adopt and implement a lifestyle way of eating and exercising that they could do forever.
There’s no deadline by which they need to achieve X goal because they see healthy living as their operating system.
Something they can and will do forever.
You’ve probably heard of the concept of an “abundance” mindset vs. a “lack” mindset–maybe in business or finances–I find the same is true with food.
If I have a lack mindset, then I think things like, “Ooooo, I’ll never have an opportunity to have this treat again!
I have to get it!”
“I’m at the fair, I have to get doughnuts and candy floss!”
“Going out to eat at restaurants is a special occasion so I need to order something yummy that I wouldn’t normally have!”
“I don’t know when I might get the opportunity to eat this again, so I’d better have it now,”
or even simply thoughts of
“Will there be enough?”
“Better get more just in case,”
It’s a genuine anxiety around food that I had for many years. Once I realized that I can have anything I want, anytime I want, the need for all those things simply diminished.
Your probably thinking
It’s easy for you James you’re a fitness dude?!
Well my friend did you know that since as long as I can remember as a child
I was really overweight?
Yep all 17 stone of me!
And it took many years and a lot of self-trust to try things a new way.
To give up the idea that I needed to be perfect with eating.
To simply let my best be good enough.
And not get scared about gaining a pound or two if it meant I was able to be less anxious about food.
Am I in six-pack-year-round shape?
No way. But I’m also much smaller than I was in some of heaviest periods.
And I hardly think about food anymore.
The leanest people just eat.
They eat what they eat. It’s automatic.
But realize it takes time, patience and a level of TRUST.
Ironically, the leanest people are the ones who relinquish control the easiest.
They relinquish the need to control every single scenario and circumstance.
They TRUST that they will be able to make the best decision wherever they end up, and they let that be good enough.
But it starts with a choice to trust the process.
Hey James here
You may have been trying for years to shift stubborn body weight
You go on crazy ass diets every year usually starting around January right?
You restrict your calorie intake and take up a new exercise regime
You set off on your unplanned and un prepared mission
your thoughts are that finally this
Will be your year to change your body!
What you have failed to realise over the years that the biggest key to
Transforming your body isn’t being in the gym for 2 hours a day or
Eating less calories
In fact eating less and restricting your intake is disaster in the making!
What it boils down to this weight loss mind field is
hormones my friend!
Now we could go into each hormone in your body but that’s for another
The one hormone I want to briefly touch on in the blog is Leptin
This is the most powerful hormone in your body
It comes from the greek word leptos which mean thin!
Now I’m going to be brief and not over bore you with this one
But when you decrease your food intake drastically your leptin
Levels will drop!
When that happens your weight loss attempts will be 50% and on the
Decrease after just 7 days of “dieting”
Your on a uphill battle my friend!
Now what can you do then to stop this disaster of hormone imbalance
In your body….
The foods you eat is the biggest factor!
You need to cut out processed foods
1# Anything fried
2# Anything that comes in a packet or box
Basically anything that contains more than the one ingredient of
The food itself
So your nutrition should revolve around
Meat, fish, seeds, vegetables, nuts, oils such as coconut and olive.
See what I mean?
Now that’s not to say your eating has to be boring you can
Add in a cheat meal a week and some reverse carb tapering!
A cheat day a week where you can add up to 1000 calories on what
You normally eat will spark up those leptin levels J
Good news right/?
What that carbohydrate tapering?
After your cheat day you can add up to20% good carbs each day until your
Next cheat day.
There is more info about leptin I just don’t want to bore you!
Implement the 3 things I’ve talked about today into your nutrition and I guarantee
You will see a difference!
1# One ingredient foods only
2# A cheat day – add up to 1000 calories on your normal intake
3# Carbohydrate tapering – add up to 20% a day clean carbs to your nutrition
Daily until your next cheat day!
That’s all I have for you today
James “one ingredient” Bacon
WELCOME TO THE FIRST NEWSLETTER!
I’m kicking off now before xmas so you get some great info on board!
NEVER MIND WHAT PEOPLE SAY
Have you ever been called that before?
“FATTY” that is!
It’s not very nice is it?
After all, who the hell is someone to judge you on what you look like physically?
Here’s how I see it personally.
If you are overweight and happy with yourself – KUDOS
If you are underweight and happy with yourself – MUCHO RESPECT
Whatever weight or body shape you are, as long as YOU are happy with it, what does it really matter what anybody else thinks?
I think we sometimes worry what others will think of us.
One of my favourite quotes is…
“Someones opinion of you does not have to become your reality”
Be you and to hell with what anybody else wants
Creator of the “Rapid Fat Loss Formula”
Body Revive Bootcamp
5 Reasons To Motivate You…Even In December
Look, I get it. It’s cold, you’re busy and you don’t feel like exercising.
Not today. Not on a Monday in December.
So I’m here to remind you of just how important exercise is and how great it makes you feel. Even on a Monday in December. Especially on a Monday in December!
These 5 Reasons to Motivate You will help you to stick with your exercise routine so that you’ll enter the New Year feeling energized and excited.
There isn’t a one-size-fits-all answer for motivation, since different things motivate different people, so explore all 5 motivators below…
Motivator #1: Health
Have you looked at the long list of health benefits that exercise delivers? Pretty impressive. Not only does exercise help you achieve and maintain a healthy weight, it also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.
Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.
Motivator #2: Enjoyment
If exercise hasn’t been enjoyable for you, it’s time to find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don’t like being alone and would rather be social. So join a team! Or maybe you don’t like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what’s most fun for you and you’ll be less likely to stop.
Motivator #3: Increased Confidence
If you’re out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don’t compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don’t expect perfection after just a week of exercise. Strive to have your best body-not someone else’s.
Motivator #4: Goal Achievement
If you’re just getting started in the world of exercise, or if you’ve simply gotten stale, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don’t set up for failure by striving after unrealistic goals. Do this and you’ll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.
Motivator #5: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn’t be an ice cream sundae, but it may be that new pair of jeans you’ve been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.
I would love to help you find the motivation to create a healthier life for yourself and your family.
email today and I’ll let you know how simple it is to get started.
Together we will figure out exactly what motivates you!
What the Gyms Don’t Want You To Know
January is the time of year when we feel most insecure and vulnerable about ourselves and you better believe that the Health Clubs know this only too well. They will entice you in with their amazing offers of, join now and pay nothing until whenever or no joining fee or half the month off or join now and get all this free…….It’s just a ploy to get you onto their lengthy 12 month contract. Watch how much attention they pay you once you have been there more than a month. Yeah you will get an assessment and some other shite stuff that will not get you results but will it really be of value to you?
Only The Back Label Counts
Never, ever trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are often smoke and mirrors to prevent you from reading the actual ingredient list.
The real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.
Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then put it back and choose something healthier.
Every News letter I’m giving you an exclusive offer!
I’m not one for giving discounts because I believe 100% in what I do and I’m worth every penny!
January Jeans is coming up
Here you can pay in 2 instalments!
Just £30 now and the other £30 will come out 20 days later!
It’s £10 more than the pay in full price but still worth it!
Remember you can do this from home or at our body transformation centre!
Chili Spiced Nuts
A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. Servings: 20
Here’s what you need…
1 cup raw pecan halves
1 cup raw brazil nuts
1 cup shelled pistachios
1 cup raw almonds
3 Tablespoons coconut oil, melted
3 Tablespoons coconut sugar
1 teaspoon sea salt
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder
Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.
In a large bowl combine all of the nuts with the coconut oil. Toss to coat.
In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.
Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.
Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
My week ahead
1. Creating video ontent for JANUARY JEANS
2. Winding down spending time with Mylee and Bec
3. Workout in the mornings before anyone is up
4. Surprise santa and eat all the mince pies
“Everybody WINS” Referral System
I love rewarding all our clients at “Body Revive” which is why I have developed a new “Everybody WINS Referal System”.
This system will see a new referral prize every month.
This month, for every person you refer and they join you get a £20 River Island voucher
Have a great chrimbo!
James, Beccy & Mylee
JDB RAW Fitness
Yesterday I pigged out on brownies from costco!
Yeah you read that right, me the personal trainer.
I had a good day meal wise….
chicken for breakfast
followed up by more meat mid morning
But then a trip to costco was on
I know full well that place is full of the evils
cake, biscuits and doughnuts mmmmm doughnuts!
and in bulk!
I got my usual goodies including 5kg
of asparagus, limes and peppers!
But then we picked up the brownies
Man! They looked so good
and they tasted even better!
There must have been like 30 odd
pieces in the tub!
You will probably be thinking this
guy eats crap and he’s trying to
sell me a health program.
Guess what doll?
Yesterday was cheat day!
Yeah even us trainers have treats
well I do!
I’m no super human
and I certainly don’t like lettuce
What about this……
Do you sometimes order a fast food for the reason
well its quick food to eat.
Fast food does not need to be unhealthy.
You can make a healthy meal just as quick as
it takes to shove something in the microwave.
I made a meal breakfast this morning
that took me no more then ten minutes,
and it was as clean and healthy as you could make.
I keep a nice marinate in my fridge!
2 table spoons of olive oil
1 chopped red chilli
2 cloves of garlic
1 tsp soy sauce
1 handful corriander chopped
2 limes juiced
You can add any meat you want into this but I find chicken
to be my fave!
The longer you leave it in the better! (over night)
Cook in ten minutes!
So as long as you have the right mindset healthy food can be
quicker then a fast food!
And of course you can have a cheat day if your eating well 90%
of the time!
James “mmm doughnuts” Bacon
Body Revive @ JDB RAW Fitness
ps I’m done for the year apart from a few pt sessions
check my pt stuff out here http://www.jdb-personaltraining.co.uk/personaltraining-2
I’ve even set up a mini pt package! so you can see if you like us
Don’t ever tell yourself you can’t!
or let someone tell you your not good enough
It’s only the thoughts in your head, the thoughts of self doubt
and the thoughts of no belief in yourself.
You are capable of much more than you believe to be possible!
We make everything seem so difficult when really it is not at all!
We make excuses as to why we can’t earn more money or
lose weight easily.
We seek advise of others who have done it already looking for the
There unfortunately is never a quick way to succeed at what you want in life
Quick fixes are temporary making the permanent change in your life is the hard
Re programming that amazing brain of yours into new ways is what takes time!
How important is your goal to you?
Have you created an obsession with it yet?
If you don’t believe 100% in your mind that you will achieve what ever it is
you desire then you will NOT achieve it, especially with quick fix attempts!
Find the path that challenges you and enter the struggles!
Without struggle there is no success!
Ignore the doubters and haters
Those who matter to you are there for you!
I challenge you today to take positive action and take the first
steps to whatever it is you want!
James “action taker”Bacon
JDB RAW Fitness
ps I opened my pt package for the new year
it’s pretty damn good!
just head here —> https://jdbrawfitness.leadpages.net/personaltraining/
An new year a new year
January my time to make my body
the best it has ever been in years.
You r making those new years resolutions already right?
I’ll just get christmas out of the way
It’s xmas, I can eat loads and get fatter
then join the mad rush in January
Then probably fall of again.
Sound about right?
I know exactly how you feel!
I used to do this yearly
Back along time ago
I would be promising myself
this is my year
I’m going to change!
Unfortunately I think we get
caught up in all the new year new you hype
it’s the thing to do right
Start out with good intentions!
I’m actually not writing to day to get you
hyped up and ready to go in January
I’m going to give you an early xmas present
for being on my list!
Xmas is always a tough time for food!
You end up over eating ye?
Handfuls of chocolate about
Nuts and those ginger snap things
See I want you look at this
healthy eating thing not as a chore
but a lifestyle choice.
Eat shit look shit feel shit!
Eat good look good and feel good!
I don’t know which one you prefer…..
Any way go to this link and download your
holiday survival guide
Keep tuned as I’m going to be giving
you super awesome content over
the holiday period!
James “no hype” Bacon
JDB RAW Fitness
ps theres still time to apply for body revive in January
or you can check out our facebook page for the offers
Just like you, my clients will see their family and friends this Christmas.
They will be asked a question that makes them feel great about themselves.
“Have You Lost Weight???”
That would make your day right?
Well if you want people to start asking you that click here >>>https://jdbrawfitness.wufoo.com/forms/application-form-for-revive/
Anyhow…. The follow up question tends to be…
“What are you doing? What are you eating?”
They clearly want to know how to get results like you.
You’ll tell them what you do and what you eat.
And they will instantly in their heads assume they can’t do it.
“Oh I couldn’t do that it’s too hard and I like my carbs to much.”
They instantly lack belief in themselves.
Then because they lack belief that they couldn’t do it they will tell you what YOU should be doing.
This never fails to annoy me.
“Ah you should get this app, it counts all my calories.”
“You should come to my gym and we will train together.”
“You should start weight watchers in the new years with me.”
“You do know you need to eat carbs.”
“You know losing to much weight is bad for you.”
“You should have this shake I am taking to help me lose weight.”
They have completely reversed it round.
Since when did they become a weight loss guru?
You end up in one of them annoying conversations with them.
Well…. Good ole JB has got the perfect answer to kill this frustrating conversation dead.
Before you insert their head into the turkey Mr.Bean style:)
I use it a lot when people tell me that they follow a “healthy diet” and “workout 5 times a week.”
Mainly because if they was getting results they wouldn’t bother talking to me.
So here is your answer when they tell you
“You should do this to lose weight.”
“How is that working for you?”
You will stop them dead in their tracks.
Three things will happen….
1) They say “Ah it’s going great” whilst lying through their teeth.
2) “Oh my friend told me about it.”
3) They won’t know what to say.
At this point avoid the awkward silence and say “How are the kids?”
After all they asked what you do and what you eat for a reason
That then leaves you to go on to talk about presents, clothes and holidays for 2014.
A LOT MORE APPEALING CONVO.
Also tell them to go to this link – https://jdbrawfitness.wufoo.com/forms/application-form-for-revive/
James “Convo Killer” Bacon
P.S If your interested in joining me in the new year at our facility in Long Eaton or Derby (new location coming Jan) go here and apply >>> https://jdbrawfitness.wufoo.com/forms/application-form-for-revive/