Are You Investing In You?

I’ve just completed our Q1 accounts and what leapt out at me was the amount (relatively) that Claire and I have spent on coaches, courses and learning.

We have a stable business, a strong sales pipeline for our retreats, corporate clients and consulting clients. We know what we’re doing. So why are we spending on coaches and learning?

The answer is, because we have a growth mindset. It would be easy to sit back and stay where we are, and have an easy, uncluttered life, but that’s not what we want or believe in. Don’t get me wrong, it’s good to rest every now and again, but when you stop learning, stop growing, you don’t stay still, you actually go backwards.

This year we’ve worked with business coaches, money coaches, sales coaches, NLP coaches and more. Why? We know this stuff…

Well, we do, but other people can often articulate it better (with a fresh perspective) and we want to be the best versions of ourselves we can be. When we see an area we can improve on we jump at the chance to work on it.

That way we can be the best we can be, and we can be even better at helping others. Our lives are a journey, and your learning doesn’t stop when you leave school or university, it carries on throughout your life.

Now, you might passively sit by and let life teach you lessons (and it will!) but why not take control and learn what’s going to benefit you, and the people around you, the most?

Could we have coasted on without these coaches? Yes, for sure. But they all added value to our lives and what we can offer others.

So this short blog is not meant to tell you how great we think we are, but rather how we acknowledge that we need support and learning to grow and become greater, to reach higher, to serve better.

The purpose of this piece is to ask you, where can you level up? What part of your life would you like to steer in a more positive direction?

It’s never too late. In the words of Ghandi, “Live as if you were to die tomorrow. Learn as if you were to live forever.”

if you’d like to talk to us about how we could help you move forward, then drop us a line.

We’d love to speak to you 🙂

Much love

James

If I train more, will I get better results?

“If I train more, will I get better results?”

We get asked this all the time. How much should I train. Should I train more to get better results?

The very simple answer is that you should try to move your body every day.

However, the in-depth answer is a more complex. For best results you really should structure your week based on goals and lifestyle.

So what’s your goal?

Are you looking to lower body fat, add muscle, get fitter or a combination?

Next be realistic. How many times a week would you like to train, and for how long. There’s no point committing to a 2 hour training session 6 days a week if you’ve only got 20 minutes twice a week.

FYI….as a minimum you want to be training for 20 minutes, three times a week. Ideally with a day of rest in between each session.

Now onto how you might structure a week…

If your goal is to get fitter and or strip body fat, you might want to focus on a HIIT workout twice a week with one resistance circuit. Or just straight out HIIT three times a week, say on a Monday, Wednesday, Friday.

If you’d like to condition the muscles for a lean strong look and blast body fat, then an option could be to go for 2 resistance sessions a week, say Tuesday and Thursday, with HIIT 3 times a week on Monday, Wednesday and Friday.

If adding mass is your goal, then focus on more resistance training and less HIIT and cardio. If you’re going to do full body workouts then 2 to 3 times a week with a day of rest between. Or you can split into push and pull movements and do 4 sessions a week. Or break it down into body parts and do a part a day (yes the options might seem endless!)

FOR MOST PEOPLE…
Mixing up 2 to 3 HIIT sessions with 2 to 3 resistance training sessions three times a week is going to get you awesome results.

But, remember everyone is different. Listen to your body and track your results over a decent amount of time so you can see what works for you.

People tend to give up on a workout programme too early. Always give it at least 2 weeks before you decide to change it. But do change your programme completely every 6 to 8 weeks as your body will adapt and your progress will plateau.

A final word…
Don’t forget to add in some of what you love – a run at the weekend, a long walk, a bike ride and do try to get outdoors at least once a week.

OK, a final, final word!
Remember, if you’re easing back into training after time off, or you’re new to it, take it steady. At the other end of the spectrum, more can be less. Overtraining will see you going backwards and becoming ill. Recovery is as important as the exercise.

How can we support you?
In our Academy, we have a bunch of 4 week training programmes which our members follow. They’re also great for learning how to put together, and formulate your own plan.

On our retreats we’ll aim to get you through as many different types of workouts and methodologies as we can (with recovery time!) so that you have the knowledge and tools to go home with. We also give you a follow up training plan.

And if you do want some more personalised help and support, please get in touch as we take on a handful of clients each month to work with on a one to one basis.

38nacademy.com

SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

⭐️ SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

🚫 The more I learn about myself, the more I realise that it’s not about getting rid of my flaws.

🤕 Neither is it about putting sticking plasters on them or pushing them away like they belong to someone else.

🧘🏻‍♀️Inner contentment comes from looking at those gnarly bits of yourself. Without frustration. Without self blame or pointing fingers.

👀 Yes seek to understand. But once you do, don’t carry on dissecting.

Just sit with them. Accept them as part of the glorious make up of you.

And know that every new day you get a chance to be the best version of you.

⚡️ Sometimes the old sh*t will fly up in your face. Sometimes your gnarly bits will nip at your heels.

Don’t dwell on them. It’ll bring you down.

And you have too much to give right here, right now to let that happen.

🙏🏻 You’re a gift. Hold yourself in high regard.

Much love xx

Time To Get Your Sweat On – Looking After Your Relationship

Exercise and decent nutrition can be game changer in a relationship.

💥OK so this is a little controversial…..💥

❗️LOOKING AFTER YOUR BODY DEMONSTRATES SELF RESPECT❗️

AND QUITE FRANKLY….THAT’S DAMN SEXY.

When we first get together with someone, we want to be our best. We make an effort.

🤯 As time goes by, life sh*t gets in the way. We have stressful jobs, family lives, financial concerns.

It’s totally understandable that looking after ourselves goes on the back burner.

🖤 But here’s something to consider. Not only is it not great for you, but it’s not great for your relationship.

Or how your partner sees you.

Yes I told you this this is controversial.

After all – your partner should love you and fancy you no matter what. And of course that’s true. It most definitely shouldn’t be a deal breaker (and there may be reasons you can’t exercise due to illness etc)

🗣 BUT I’m talking to people that are healthy and able. But choose to do NOTHING to change their circumstance.

You may not like what I have to say, but is it possible that you’re hiding from the plain, hard, cold truth that it’s simply not attractive when someone gives up on themselves?

🔺 Imagine this. Subject A. You berate yourself in the mirror. You call yourself fat all the time. You have zero energy. You don’t want to have sex because you hate getting undressed in front of your partner (and yes this entire post applies to BOTH men and women).

You complain about being unwell and overweight but you sit there every night stuffing your face with a take away in front of the TV (and you take the car everywhere)

🔺 Now….subject B.
Same situation. But B finds the courage to reach out and seek help. You begin getting up 20 minutes earlier three times a week to exercise. You take a packed lunch to work instead of eating in the canteen. You make a stand and quit the excuses.

⭐️ A stays stuck. B develops new habits.

⭐️ A’s confidence dwindles. B’s expands.

With this in mind, can we see how the self love and discipline that comes with B’s approach might begin to positively affect their relationship (and many other areas of their life…?)

⚡️It’s empowering. Sexy. In control.⚡️

And we don’t think there’s a decent relationship out there that wouldn’t benefit from a bit of that stuff.

Better still. Start moving your asses together. Make it a shared interest. Release some feel good endorphins. Show each other you think you’re worth it.

🚫🚫🚫🚫
It’s not too late. You’re not too old. And you haven’t been together too long to change.

Much love,
Claire xx
(and James of course!)

PS: James and I have seen the positive effects first hand. Time and again lovely couples come to our retreats and we see them transform in front of our eyes.

They see each other in a new light. Stronger, fitter and more determined. Going outside their comfort zone in a way the other one didn’t think was possible.

If you’re interested and want to take the bull by the horns(!), we have spaces available on our March retreat (7-10).

We’d love to see you there.

thirtyeightdegreesnorth.com
38nacademy.com

#traintogetherstaytogether #selfpride #endorphins #noexcuses

Don’t Let Comparison Steal Your Joy

We live in an amazing, high tech, ultra connected world. We basically have the world’s knowledge in a device in the palm of our hand. Just stop and consider for a few seconds: you, right now, are living in the most scientifically and technologically advanced time the human species has ever known…

If we look back through history civilisations have come and gone. Vast tracts of the planet have lost their knowledge and learning and regressed.

Right now we are so so privileged. Self driving cars, intelligent devices, breakthroughs in medical science, in quantum theory. Make no mistake, this technology and what it delivers is amazing. Even 15 years ago what we have now would have seemed inconceivable (I know – I was working in mobile content back in 2000 – no one really understood or believed how these devices would advance and transform our lives).

Yet this technology also has a dark side. The paradox is that although we are now the most connected we have ever been in our entire planet’s history, we have soaring levels of loneliness, of depression, of dissatisfaction.

That’s because we can see into each other’s lives like never before. Or rather, we think we’re seeing other’s lives… Twenty years ago you pretty much knew your friends and family well, and what you knew about them, you knew from hanging out with them or them telling you. Today you can monitor your friends’ activities thousands of miles away via your social feed. Not only that, you can see right into complete stranger’s lives as if you know them. And don’t their lives look wonderful?

Social media breeds a false intimacy on multiple levels. Two of which are that you don’t actually know that person at all. The other is that you only see what they want you to see.

You have a perception that their life is soooo much better than yours. Yet what they post may be an illusion too. That travel blogger always on a beach bragging about “laptop lifestyle” is actually lonely and broke. The fitness blogger that always has the perfect body and posts indulgent meals. But they’re not eating those meals. Those pics were taken months ago on a cut. They’re hungry and tired…and loathe their body.

I could go on. The intimacy that social media brings bypasses our filters. We want to believe what we see. Our lives don’t stack up, we slip into negative thought patterns, or worse, negative self-beliefs.

Stop it! Now. It will destroy you.

I bet you have so so much going for you right now.

Comparison is the thief of joy.

Right now just jot down 10 things you’re grateful for in your life – anything that gives you joy or you’d be miserable without.

Take 5 minutes each morning to count your blessings. You have many. This will help to build a positive mindset, and when we give out positivity we begin to get it back 🙂

Do your gratitude list. Apply your filter. Embrace the world with a positive mindset for what you have and what you can achieve.

SHUT OUT THE NOISE. It’s not real. And it has zero bearing on who you are and who you can become.

Winter Body Tips

Most of us find it really tough keeping up our exercise and nutrition goals in Winter. Is it any wonder? Short dark days, long nights, cold weather. It’s all to easy to skip the workout when you look out the window and see the rain falling. Plus the cold makes us crave comfort food (we’re swaddled in big clothes anyway..!)

Firstly, don’t be too hard on yourself. A lack of natural light can lead to a vitamin D deficiency (since we synthesise vitamin D from sunlight) which can in turn, lead to fatigue and depression. Even in mild cases, you’ll feel like you can’t be bothered to hit the gym or do a workout. Throw in cold weather and your body starts to crave the energy hits of sugars and starches from “heavier” carbs.

So now we know it’s normal to feel a bit ropey – we can take responsibility for addressing it. The winter months don’t have to be the time you let yourself go, only to give yourself more of a mountain to climb as Spring comes.

Yes it’s OK to enjoy Christmas festivities with canapés and mince pies – but don’t let it get out of control.

And remember – Summer Bodies Are made In Winter!

Here’s our top ten tips on how to stay on track…

1. Set some goals and be accountable
Arguably the most important tip here. Nail this and the rest will fall into place. Set yourself some training and/or body goals, and check in with them frequently. Make yourself accountable by publicly sharing them within a supportive space. Countless psychological studies show that setting and checking in with goals makes you more likely to achieve them than not (duh!) but also that telling trusted others (who support you) makes you more likely to succeed. A place like our Academy community is perfect – our members post their goals, their progress and are supported on their journey (38nacademy.com) – you have the benefit of being with a like-minded tribe. A close friend, partner or family member is another option.

2. HIIT it up
We get it, you don’t want to spend hours of your week training. Neither do we. HIIT delivers cardio-vascular, conditioning and fat burning benefits in 15 – 20 minutes of intense activity. It’s our go to way of training and a time effective way to keep to your body goals. Top tip – if you’re looking to reduce body fat go for it fasted first thing in the morning.

3. Take it outside
Outside the weather might be frightful but there is some great technical gear out there now to keep you warm and dry. Working out outside has been proven to boost your mood – cue Vitamin D. Plus, how good will that hot shower feel coming in from a workout in the cold?

4. Buddy up
See accountability in Tip 1 above…find a workout partner. You’ll have someone on the same journey as you, experiencing the same things. Support each other and you’ll find you’ll get there quicker, with more fun. Claire and I make each other accountable – mainly because we don’t want to let the other one down!
The good news is we’re launching a FREE 2 WEEK CHALLENGE on Facebook in January, where we’ll be posting our eating and exercise routine every day. We’ll be your buddies and you’ll be ours – burning off that festive excess and cheering each other on. Look out for details coming soon…

5. Gear up
New workout gear can make you feel more inspired to train. I see Claire lift heavier when she’s flouncing around in her new Nikes (not that she needs more encouragement to buy lycra!) Maybe add some workout gear to the Christmas list…?

6. Workout at home
These days you really can workout anywhere, anytime. Sites like YouTube and Vimeo have workout videos galore. We have hundreds of REAL TIME workout videos in our Academy – which is like having our own PT in your living room. And it’s for every level of fitness.

7. Enjoy the good stuff but moderate
Christmas comes but once a year, but the Christmas excess can feel like it will take a year to shift! Instead of over-indulging, make the conscious choice to enjoy what’s on offer – in moderation. Mince pies are yummy, but how many do you really need each week? Every time you’re tempted, pause and remember your goal (visualise it!) Think about this choice point and whether it is moving you forward or back.

8. Start a new programme
Learning stimulates new neural pathways, so why not start a new training and nutrition programme? You’ll be working your mind as well as your body, meaning you’re more engaged in the process, and get results. We’re launching a 40 Plus Back To Fitness 4 Week programme for the new year.
This is a complete, 4 week, done for you course with real time workout videos, meal plans, recipes and motivational emails to keep you on track. Look out of the launch (we already have a waiting list!)

9. Boost your vitamin D
Always check with your health professional before supplementing, BUT – in the winter you’ll benefit from a Vit D supplement. We also love waking up to light rather than the shrill of an alarm – so consider a light alarm clock that wakes you up gradually. They’re not too expensive these days and for us they make a huge difference to they way we feel.

10. Book a holiday
Booking a holiday not only gives you something to look forward to, but you can use it to reinforce your goals or help you set some for the future. We have it all covered at our Marbella retreats. Fitness, Mindset, Nutrition and winter sun. Surrounded by 5 star luxury.

Our Body:Reset retreat is running at the stunning Puente Romano Marbella from January 10th to 13th…so get in touch if you want to grab one of the last few spots… click here for details

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