mindset to reach your goals

This post is sponsored by adidas. Although I was compensated for writing the article, all content and ideas are my own. Autumn is the perfect time of the year to reset your goals. Kids are going back to school and you fall back into a normal routine after the summer holidays. You might also realize that there are only 4 more months before the end of the year and your goals have been long forgotten. If you want to commit to giving it a good go this time, I’m cheering for you. And not only that, but I’ll give you my formula for creating changeRead More →

Intermittent Fasting (IF) is the intentional restriction of all food and caloric beverages for a certain period of time. I discovered Intermittent Fasting almost three years ago. I slowly got into it, settled into a routine and loved my results. However, I didn’t tell anyone, unless they were already into it themselves. Why? Because every time I mention it, people roll their eyes. “Seriously, you’re starving yourself?“ IF is not starvation. First of all, you’re eating more calories than on a calorie restriction diet. And secondly, it’s one of the oldest and most natural traditions in the world. Snackers gonna hate, but until the 70s,Read More →

discipline and cravings post title

Here we are, adding the last piece of the puzzle. Today, by popular demand, we’re talking about cravings. I know everyone hates them, but what if we switched that around and saw them as opportunities to grow? We talked about what makes us overeat (Blog Post: Why we love food) and the hormones that make us store what we eat. If you haven’t read the posts, go ahead and do that, so that everything is clear. Understanding what’s going on in the brain and in the body can give you a freeing feeling that it’s not your fault, no matter how many times you failedRead More →

How hormones affect your weight

For a very long time I believed that weight management is simple – calories in versus calories out and there’s nothing more to it than maths. But there was obviously something missing! What’s up with all the cravings, and why am I not slim yet even though I eat so little? If sugar is supposed to give you energy, why is it that I want to take a nap 20 minutes after I finish eating my doughnut? Say Hello to my friends, Insulin and Cortisol. They’re good guys, they both do very important jobs and you want them around. However, you want them in theRead More →

why we love food

Let me give you a warning: you might not like my answer (and I’m 100% OK with that). But part of reaching my goal weight after going up and down so many times was keeping an open mind and accepting that I might be wrong sometimes. 1. The animal brain I know we all think that we’re a highly evolved species. We’re capable of planning ahead, do math (well, some of us), work a computer, invent new things, lie, and many others that no other living being can do. But when it comes to chemicals in the body, we’re still animals. And the easiest exampleRead More →

exercise for low back pain

Disclaimer: This blog post is for informative purposes only, and not offering medical advice. Always consult your doctor when in doubt. If you have low back pain, so anywhere under your ribs and above your glutes, you’re not alone. About 80% of the population of developed countries has episodes of non-specific low back pain. Non-specific means there is no structural damage or condition you can attribute the pain to, it’s mainly your muscles and spine acting up. For some people, the pain comes and goes. For some, it becomes chronic and part of their lives. In the UK, back pain is the second most commonRead More →

The self coaching model blog image

A few months ago I discovered The Life Coach School podcast and its host, Brooke Castillo. I carefully listened for a while, just processing the information passively. She talks about weight loss, relationships, business and pretty much any topic you can think of. Things started to make sense and I started to apply what Brooke was teaching. My results so far? My anxiety has decreased and I’m finally losing weight in a sustainable way, not by dieting but by learning how to feel my feelings instead of eating them. Here’s a quick overview of the model and a few examples from what I dealt withRead More →

eat carbs blog title

In my first phase of weight loss, four years ago, I had to make a few changes. I gave up most carbs (though I was allowed to eat them on exercise days) including some fruit, dairy (I wasn’t vegan at the time) and processed meat. Everything was lean, clean, and home-cooked. Of course, I lost a lot of weight in the first month and then I was allowed to slowly re-introduce whatever I wanted in my diet, as long as I kept a daily calorie intake of 1200kcal. That was ridiculously low, and I talk about it in this video. Every phase of my weightRead More →

joining a gym in 2019

It’s January, the month of New Year Resolutions. The two most popular ones every year are exercising and losing weight, or a combination of the two. There’s absolutely nothing wrong with that, and if you are working on it right now, I’m cheering for you! In today’s post, I want to help you decide whether to join a gym or not. So here’s a list of pros and cons of joining a gym in 2019. Things to consider before joining a gym 1. Structure and accountability It can go two ways – you can go there, not talk to anyone, not have a plan andRead More →

2019 reading list

It’s that time of the year. In between parties and mince pies, you reflect on how 2018 went and you plan 2019 to be the best year ever. I do it too. I’m not so crazy about new year goals as I used to be, but that’s only because I made it a habit to not wait for the beginning of the year or the month to start working on something. However, 2019 is also the year that I’ll start as fully self-employed, so I do have projects and goals that I’m planning at the moment. For this post, I’ll stay away from goals, butRead More →