Enjoy Yourself Without Guilt

Living a healthy lifestyle is not about strict diet limitations, trying to be unrealistically thin or depriving yourself of the foods you love. For me, it’s all about feeling great, having more energy, improving my outlook on life and stabilising my mood.

There is some very overwhelming and conflicting diet advice out there, don’t be discouraged, you’re not alone. Let me help you cut thought all this confusion and learn how to create a healthier lifestyle that is good for mind and body.

Whether your goal is to lose weight, gain weight, build muscle, become fitter, feel better, feel stronger, have more energy, check out my tips to help achieve a healthier improved you.

Today we are going to talk about the importance of Treating Yourself or as I like to call it, Enjoying Without Guilt!

If you have stuck to your plan and completed what you set you to do this week then reward/treat yourself!

Treat yourself once a week!

Once a week have a meal that is ‘off plan’ and ‘Enjoy Without Guilt’. This creates balance and ensure longevity of your healthy lifestyle.

Don’t feel guilty if you have had something you shouldn’t.

Did you know…It takes 3500 extra calories to gain 1 pound!

– So one off day/one meal/food item isn’t going to have any significant weight gain.

Being consistent is key, so get back to it!

Starvation is not the answer!

Food Prep:

Preparation is key!

  • So make your own healthy meals and treats.
  • Have plenty or spices, fresh herbs and lemons in your fridge/cupboard. It’s amazing what a bit of this and that adds to dish. And your diet. Experiment with your dinner tonight!
  • Regardless of what you’re doing, preparing yourself in advance give you the best foundation to accomplish those goals. Try preparing all your food in advance to ensure that you do not eat unhealthy foods or skip meals.
  • Shop once a week-stock up the fridge it’s amazing how much easier being healthy is if the foods there.
  • One day a week set aside time to write down a meal plan, shopping list, go shopping then come home and prep.
  • Prepare more of your own meals-Cooking your own meals means you are in charge of what you eat and can monitor what goes into your food.
  • Read the food labels-It’s important you are aware of what’s in your food, as manufactures often hide large amounts of sugars or unhealthy fats in packaged foods, even food that’s claiming to be healthy.
  • Cook at home-You can control what you eat, what goes into your food and how much you are eating. That makes for a much more detailed entry in your food diaries.

To help make life easier for you, I have created my own family friendly, quick and easy meal plans.

I’ve currently got 20% off my quick and easy meal plans with a month’s free support in my facebook support community, find out more here! Offer on until Friday at midnight, UK time.

Let me know how you enjoy yourself without guilt today!

You’re Flawsome!

Lots of love,


P.S. I’ve currently got 20% off my quick and easy meal plans with a month’s free support in my facebook support community, find out more here!

Helpful Link’s:

Flawsome Jem Products

Products I Recommend


** DISCLAIMER **

I am not a dietician or a doctor.The ideas suggested here, are intended to be used for educational purposes only based on my own personal experiences.
The author ‘Jemma Stevens’ ‘Flawsome Jem’, is not rendering medical advice, nor to diagnose, prescribe or treat, any disease, condition, injury or illness.
It is imperative before beginning any exercise or nutrition programme, that you receive full medical clearance from your GP (doctor/physician).
Flawsome Jem and Jemma Stevens, claim no responsibility for any person or entity, for any liability, loss or damage caused or alleged to be caused as a result of the use, application or interpretation of the materials presented here.
Please understand there are some links, that I may benefit from financially.
No part of this publication, shall be reproduced, transmitted or sold, in whole, or in part, in any for, without prior written consent from the author.
All trademarks and registered trademarks appearing, are the property of their respective owners.
Flawsome Jem (c) 2019.

Making Small Changes…

Living a healthy lifestyle is not about strict diet limitations, trying to be unrealistically thin or depriving yourself of the foods you love. For me, it’s all about feeling great, having more energy, improving my outlook on life and stabilising my mood.

There is some very overwhelming and conflicting diet advice out there, don’t be discouraged, you’re not alone. Let me help you cut thought all this confusion and learn how to create a healthier lifestyle that is good for mind and body.

Whether your goal is to lose weight, gain weight, build muscle, become fitter, feel better, feel stronger, have more energy, check out my tips to help achieve a healthier improved you.

Today we are going to talk about how making those little changes and how they add up, if you’re consistent.

Food is the basic need for the efficient functioning of the body. Start making these little changes below today and watch the changes happen!

Here’s a few tips to make some easy adjustments that will help you:

Cut back on Tea and Coffee, that are high in caffeine:

Substitute with an all natural organic Green Tea, CBD herbal tea or Matcha, this is an excellent way to boost your weight loss and health. Not only does it boost your metabolism, but it also contains the highest concentration of antioxidants, that protect from heart disease and even some cancers. Sip on that green tea to get all of it’s amazing benefits.

Ditch the white foods!

Well nearly all of them. switch whiter carbs for brown, or even better to fermented or sprouted. Whole grains are full of fibre and goodness, make this switch and watch the difference it makes to your waistline. Most white foods-pasta, bread, flour, sugars are primarily refined carbs and empty calories. So cutting them out is one of the quickest ways to shed those unwanted pounds.

Keep a Food Diary:

Food diaries are great to help you target areas that need improvement. It might help you realise those hidden calories you are consuming. Food diaries are a powerful tool to help your be accountable for the food you are putting in your body and increase the awareness of where those extra calories are coming from. Try keeping one for a few days and seeing where you could improve. Why not check out my own 90 day journal to get the guidance and support to help you.

Cut the Sugar:

Replace sweet and sugary treats with fruit or yoghurt, etc. Simply by making these small changes with sweet treats will prevent such high sugar ‘rushes’ from these treats. Everything in moderation but really enjoy what you have. Would you like some support and help making some changes? Why not check out my recipe books or meal plans?

Drink more water:

Rehydrate your body, detox and energise yourself with more water in your day. Notice the positive changes in your skin and energy levels after, as well as your appetite and you will also sleep better. Give it a go today and see how you feel…

Consume CBD Daily:

CBD is amazing for general all round health as well as the many health benefits it can also help including: depression, anxiety, adhd, autism, pain, skin problems, amongst many other benefits. To learn more about CBD and it’s benefits, click here!

Browse my wide selection of high quality CBD Products here!

If you would like to chat more about where to start with CBD, I’d love to help you, drop me an email.

Today (3/4/19) is my 34th birthday and my gift to you to say thank you for all your support is FREE CBD Bath Dust (worth £9) of your choice when placing any CBD Paradise orders TODAY ONLY!

Email me now to place your order!

** only available on Paradise CBD Products, ask me for more info**

Why not give these simple suggestions a try and let me know how you get on! I’d love to hear from you.

You’re Flawsome!

Lots of love,

P.S. Have you discovered the benefits of CBD yet? Learn more by joining my community on fb here!

P.P.S. Don’t forget about my birthday gift today only of FREE CBD Bath Dusts with every order placed today on Paradise CBD products, find out more here…


Helpful Link’s:

Flawsome Jem Products

Products I Recommend

CBD INFO

CBD PRODUCTS


** DISCLAIMER **

I am not a dietician or a doctor. The ideas suggested here, are intended to be used for educational purposes only based on my own personal experiences.
The author ‘Jemma Stevens’ ‘Flawsome Jem’, is not rendering medical advice, nor to diagnose, prescribe or treat, any disease, condition, injury or illness.
It is imperative before beginning any exercise or nutrition programme, that you receive full medical clearance from your GP (doctor/physician).
Flawsome Jem and Jemma Stevens, claim no responsibility for any person or entity, for any liability, loss or damage caused or alleged to be caused as a result of the use, application or interpretation of the materials presented here.
Please understand there are some links, that I may benefit from financially.
No part of this publication, or any, shall be reproduced, transmitted or sold, in whole, or in part, in any for, without prior written consent from the author.
All trademarks and registered trademarks appearing, are the property of their respective owners.
Flawsome Jem (c) 2019.

Make Exercise Fun

Living a healthy lifestyle is not about strict diet limitations, trying to be unrealistically thin or depriving yourself of the foods you love. For me, it’s all about feeling great, having more energy, improving my outlook on life and stabilising my mood.

There is some very overwhelming and conflicting diet advice out there, don’t be discouraged, you’re not alone.

Let me help you cut thought all this confusion and learn how to create a healthier lifestyle that is good for mind and body.

Whether your goal is to lose weight, gain weight, build muscle, become fitter, feel better, feel stronger, have more energy, check out these tips to help achieve a healthier improved you.

Today we are going to talk about working out and mixing up your workouts to keep you motivated and inspired, it’s a long one, sorry guys, got carried away!

Mix up your workouts:

To get best results we need to mix up our workouts with a mixture of aerobic (physical exercise that requires oxygen to meet energy demands-cardio) and anaerobic exercise, which is more intense training that triggers lactate formation promoting strength and power-resistance training.

Have fun:

No matter what exercise you do, you should be enjoying it and it should be fun. If it’s fun, you will continue to do it.

Build more muscle mass:

Over 40 we start to lose muscle mass and that leads to a slower metabolism, middle age weight gain and a decline in strength and function. You can build muscle mass by doing strength training exercises.
Also more muscle mass equals more energy burned. After burn effect-metabolism remains elevated and burns calories for longer after you have worked out.

Women don’t be afraid to strength train!

It will not make you look like hulk. Complete myth! Women aren’t built the same way as men so we don’t gain muscle mass as quickly or easily. Women lack the right balance of hormones, testosterone and growth hormone, to put on muscle mass like men do.
A huge advantage of weight training is your body’s ability to burn more fat during and after exercise.

Resistance Training can cause an increase in energy expenditure hours after you train.

Lifting weights can also reduce your risk of heart disease. People who lift weights are more likely to have a smaller waist circumference, lower blood pressure and lower blood sugar glucose levels.

As you age, you are more at risk of losing both bone and muscle mass. Postmenopausal women have a higher risk of osteoporosis because their bodies’ no longer secretes oestrogen. Resistance training is an excellent way to combat loss of bone mass and therefore decreases risk of osteoporosis.

Also improves memory and cognitive function.

In addition to all this, it’s also a great way to blow off some steam!

Exercise can be done anywhere, you don’t have to go to the gym. It can be done at home, the park, the beach, hotel room, anywhere. Whatever type of exercise you choose, make sure you enjoy it and it doesn’t feel like a chore.

Time also doesn’t have to be an issue. It’s all about those small changes, anyone can fit 10 minutes in during their day somewhere. Add the exercise up by: Going for a walk in your break, get off the bus a few stops early, take the dog for a walk, etc.

When you exercise, focus, don’t just move. Focus on the muscles you are using. If you think about what you are doing and squeeze the working muscle while you do it, you recruit more muscle fibres and get a faster, more effective result.

Exercise is also a great way to manage stress. Researchers have consistently found that those who regularly exercise tend to manage stress better and experience fewer adverse reactions to stressful situations, in comparison to someone who doesn’t exercise. Our bodies can’t recover as well if we’re not strong.

So a well-balanced workout plan includes all:

  • Strength
  • Cardio
  • Flexibility

For beginners:

Introduce exercise gradually. This is the most effective way of making it a long term habit. As you become more comfortable and confident you will be able to increase your activity level.

Break up your workouts:

If you dread a long workout, break it into smaller ones and do at several intervals throughout day.

Simple Tricks to get you moving:

  • Stretch for 10 mins before shower
  • Take a brisk 20 min walk in your lunch break
  • Lift weights while you wait for the kettle to boil
  • Take the stairs instead of the elevator
  • Park the car a bit further away from shop/work
  • Walk around the block after dinner-make this a regular habit.

Change your workouts:

Our bodies’ react to change, so change your workouts as often as possible to get the best results.

Stretch:

It makes you more flexible, relieves muscle tension and improves posture. It can also help you tune in more with your body.

Rest-If you don’t rest, you won’t get the results you desire. Have 2 rest days a week. It’s during rest that your body strengthens and grows. Over training will lead to you losing enjoyment too. Sometimes life id hectic, you won’t want to work out, ask yourself why. It’s probably your body telling you that you are over doing things. Rest!!

I’ll leave it therefor today guys, I’d love to hear from you as to how you move today and what your fave kind of exercise is. Leave a message below or drop me an email.

You’re Flawsome!

Lots of love,

P.S. Have you discovered the amazing benefits of CBD and how it can help support and maintain a healthy lifestyle? Join my free community here!

Helpful Link’s:

Flawsome Jem Products

Products I Recommend

Buy CBD here! 


** DISCLAIMER **

I am not a dietician or a doctor. The ideas suggested here, are intended to be used for educational purposes only based on my own personal experiences.
The author ‘Jemma Stevens’ ‘Flawsome Jem’, is not rendering medical advice, nor to diagnose, prescribe or treat, any disease, condition, injury or illness.
It is imperative before beginning any exercise or nutrition programme, that you receive full medical clearance from your GP (doctor/physician).
Flawsome Jem and Jemma Stevens, claim no responsibility for any person or entity, for any liability, loss or damage caused or alleged to be caused as a result of the use, application or interpretation of the materials presented here.
Please understand there are some links, that I may benefit from financially.
No part of this publication, or any, shall be reproduced, transmitted or sold, in whole, or in part, in any for, without prior written consent from the author.
All trademarks and registered trademarks appearing, are the property of their respective owners.
Flawsome Jem (c) 2019.