Hey! – Rob here 👋🏼
Before we get into this week’s Health Fix, there are only 2 days left to bag your first month completely free on my coaching & mentoring program.
Register for The Health Fix Advanced Coaching Route before 31st December and your first month will be on me!
If your New Years resolution is to finally regain control of your health, to lose weight for the last time, and to find fitness and focus like you haven’t seen for years, this is the perfect opportunity to make a firm commitment to yourself so that this time you’ll sidestep the inevitable excuses that will come in January.
There’s only two outcomes
Either, by the middle of February you’ll be starting to see results
Or, you’ll be giving in to another failed New Years resolution.
Which will it be?
I’ll work with you to develop a bespoke winning plan, and update it with you so that you continue to move forwards towards your goals.
You’ll get close support from me so that we’ll quickly find solutions to any obstacles that threaten to throw you off track. This is just one of the many ways that the mentoring process will keep you accountable to yourself, helping to pave your path to success. ✨💪🏼
Use code XMAS-23 at registration to benefit from the first month absolutely FREE!
You can read more about how the programs work and what you can achieve here.
Now, here’s Your Weekly Health Fix . . . A coaching idea and tip from me, and a health related headline you might have missed . . .
Live life by design, not by default . . .
The new year is just a couple of days away.
I don’t really believe in New Years resolutions – so let’s not do the cliched conversation about now being the time to resolve to finally figuring out your health and fitness.
You don’t need a new year to make that decision.
That will happen when you have the right motivating factors, (in most cases when then pain of inaction is strong enough), along with the understanding of how to build a robust system that makes good choices habitual.
But this message is for those of you that DO use the new year as the timestamp for your self reflection. A new page on the calendar, a new chapter in your story.
So if your New Years resolution for 2024 is to get in shape, to finally lose weight, to overcome your injuries, to upgrade your mental fitness, or to get off your medications, this is for you.
Do you have the understanding of how to build a robust system that makes good choices habitual?
Do you intend to go back to the same exercise routine that you couldn’t stick to or got injured from?
Are you going to follow the same dietary patterns that left you craving and didn’t result in sustained weight loss?
And what are your daily habits like? From your use of technology, to toxins in your environment, and your work and home relationships. Are there factors here that are covertly hindering your health?
Live life by design, not by default . . .
To state the obvious, if you want to see success this time around, you need a plan.
Now is the time to make that plan.
Your current default doesn’t work.
Design the life you desire, and the health you deserve.
Passive-ism rarely works – make decisions now so that the decisions aren’t made for you.
So to be ready to crush 2024 with your health, fitness and wellbeing take a few moments to reflect on the 4 questions above.
Then using your answers, write down the actions you need to take to bridge the gaps in your knowledge, to construct an effective system and keep it lubricated, and to fix the surreptitious factors that are an impedance to your progress.
This time, you’ll be prepared for 1st January.
Remember it’s not about taking an overwhelming number of steps on day one.
It’s about a following a system that allows you to continue checking off those steps long past the point that the new years burst of motivation has waned.
Let’s make your new default the result of your design rather than the consequence of it’s absence.
New study debunks upper protein limit per meal theory
For many decades folk law has been that you can’t make use of more than 30g of protein per meal, and any excess consumption would either be converted in to fat or excreted.
You may even have heard fitness trainers or dieticians talk about the ‘post-workout anabolic window’ – the period of time immediately after physical activity that you must consume protein in order to build muscle. They would in most cases suggest consuming 30g protein within 30-60 minutes post workout.
Whether you are concerned about overall health, or looking at this from the angle of the gym goer, this concept never really made sense when you look at feeding patterns of other species.
Recently, researchers at Maastricht University, Netherlands, have detailed 3 important findings –
1 – Protein ingestion (in most cases) has little impact on amino acid oxidation – meaning that protein meals larger than 30g protein will not lead to weight gain from the protein component.
2 – Breakdown and use of protein for muscle building and hormonal or enzymatic function continues for many hours post consumption in direct correlation with the amount of protein consumed – meaning that our bodies can and will handle larger portions of protein in one go than the previously touted 30g limit.
3 – With the above two facts in mind, this study acts to support behaviours such as time restricted feeding (intermittent fasting) along with fewer but larger feeding instances (meals) – meaning not only can we handle larger meals and less frequently, it is likely that it is more healthy and biologically appropriate to eat in such patterns.
You can see the data here, or watch this explanation of the study.
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
Here’s to health and fulfilment – Happy New Year! 🎉
The ‘Your Weekly Health Fix’ post or email does not constitute individual medical or health advice or guidance. Always do your own research and consult directly with a professional.
These post are intended to be informative, educational and entertaining. Often bold claims may be made or strong opinions offered. These statements may be contrary to popular convention or commonly disseminated narratives. It is our intention to keep these publications brief, so sometimes references or links may be excluded. We will not make any claim or give generalised conclusions or guidance that cannot be substantiated with scientific research or other forms of evidence.
Read our terms of service here