Trevor Commons- Results Coaching

YOUR BEST PROJECT IS ALWAYS YOU …

What is an Anti-Inflammatory Diet?

A healthy diet is a powerful tool to prevent inflammation.

The principles…

🍠 Balance your blood sugar - eat adequate protein with healthy essential fats, fibre and small amounts of low glycemic load (GL) carbohydrates, such as wild rice, quinoa, lentils, beans and sweet potato.

🍓Eat a good variety of fresh fruits and vegetables - aim for at least five servings of fresh fruits vegetables a day including or two servings of low-sugar/carb fruits such as berries. (Frozen Berries are handy to keep in the freezer)

🌱Use fresh herbs and spices in cooking - an easy and delicious way to upgrade the anti-inflammatory potential of your food, herbs and spices, providing an abundance of antioxidants and phytonutrients. (Having herbs growing near the kitchen is a good idea, either growing in your garden or in plant pots)

🥑 Eat plenty of healthy fats - good sources include avocados, olives, oily fish, nuts ( pistachios, almonds, walnuts, pecan & Brazil nuts ) seeds and cold-pressed oils such as extra Virgin olive oil , coconut oil , proper gutter , ghee and flaxseed oil. ( no sunflower or rapeseed oil )

🫒 Eat anti-inflammatory foods regularly - oily fish, seafood, garlic, ginger, turmeric, almonds, walnuts, chia seeds (prepare correctly), flaxseeds, olive oil, cruciferous vegetables, tomatoes and berries.

⭐️ Eat the best quality food you can afford - choose organic vegetables and fruit, wild fish and seafood, pastured eggs and poultry, and grass fed meat wherever you can )

🧂 Use good quality salt, rock or sea salt contains important minerals.

💦 Drink plenty of filtered water. Aim for 2 litres (3 1/2 pints) water daily. Variable depending on your activity and weight.

📱 Eat prebiotic and probiotic rich foods that support the beneficial bacteria in your gut.

I can be a big help with you there with a recommended supplement that I use everyday.. !

🤔Identify food intolerances - seek guidance for testing and use an elimination diet.

Take out some of the the potatoes add some seriously good veg like broccoli or a really good mixed /Greek salad and you got yourself a real good healthy meal…

“Achievement is largely the product of steadily raising one’s levels of aspiration and expectation.” ~ Jack Nicklaus

Our deepest fear is not that we are inadequate. Our deepest fear, is that we are powerful beyond measure….

Have you considered just how powerful your thoughts can be/ are?

It’s something I help people with on an almost daily basis..

So it got me thinking about some great tips /Hacks to create better more positive, powerful thoughts to help..

Here are some of my top recommendations :

* Not watching the news, especially first thing in the morning and right before bed

* Unfollowing and unfriending negative people on social media

* Having gratitude for the positive things that you Already have in your life ..

Do you have any suggestions or recommendations?

I'd love to hear ..👇

Bet you Didn’t know ...

Excellence is rarely one big act, just one thing , but a lifetime of small habits implemented step by step that create a lasting long term impact.

So What are some keys to developing powerful habits I hear you ask?!

1. Start with Small Adjustments/changes
2. Be Positive
3. Always Celebrate Small Wins
4. Work on your Environment/Who you spend time with ..
5. Have more Clarity ,know what your outcome IS ..
6. Replace Self Judgment with Self Compassion , every stumble is Simply a lesson an opportunity to learn ..

By actioning these top tips things can & will really start to change.

Focus on change from the inside as much as the out... and remember the only competition you ever truly have is with yourself , so blinkers on and tunnel vision 👊

What is one thing that you want to work on most ?? Comment below ⬇️

Choose your circle wisely …

“People too weak to follow their own dreams will always find a way to discourage yours”

Drop a 🙌 below if you agree 👇 Go..

Often to try and prove we’re smart us coach talk about energy expenditure, high level fat loss, macro contents of foods, timings of when you eat, improving lactic thresholds, periodising training, sets and reps, tempo, rest periods etc..

But does that any of that really matter to You ??

Should we be talking about what you really think, feel is important to you parts such as..

How you look & Feel
Improving your mood
Improving self esteem
Improving mental health
Increases in energy
Better bone mineral density (we’re all getting older!😳)
Increase in everyday physical capabilities
Decrease joint and back pain
Better life expectancy
Achieve career goals

Yes its great to have a sense of achievement through training and measure your successes , problem is that things /tools like the scales become something that you actually begin to measure “Yourself “ with you allow them to Define You and this isn’t healthy .. !😲😞

Of course measure yourself but use a tape measure, feel your clothes size dropping , feel your waist reducing, your energy , mood & physical capabilities improving .. these are what’s more important & meaningful to you 😀🙌

So instead begin to look at the true benefits of exercise ( listed above) which make it one of the most important things you could do to help you have a better healthier life !!

We all need a little space every week to ourselves, downtime to chill , to quieten the mind & reset ..

This is incredibly important to lower stress levels and allow our minds to calm from the endless must do , to do lists that are constantly in our heads ...

This downtime can take many forms from a quiet soak in the bath with relaxing music & candles , getting up a little earlier to just sit & enjoy your morning brew in peace , to simply going out for a quiet walk in the park, local woodland alone just appreciating what’s around you and letting your mind just wander ..

Others love meditation, yoga etc there’s something for everyone but you MUST make sure you take your opportunity it’s a truly integral part of your Health & Wellness..

EAT CLEAN

Let’s be clear, You Know , in general if it’s in a packet wrapped in plastic, think what’s been done to it.

It started out as food, then it was added to.
To make it look good, taste different and last longer..!

What started as food ends up 20% food
and 80 % additives, preservatives, artificial sweeteners and toxic things you have no idea about. Do you!

Our bodies are in No Way designed to deal with that amount of foreign s**t!!.

No one's perfect, and we all enjoy a treat from time to time … But think about it.
We have more Cancers, Obesity, Gut Health Issues , Diabetes, Mental Health Issues & inflammatory diseases than EVER before.

The thing is it’s us that makes the CHOICE what we put in our bodies..

So Choose Wisely !!

Thereth endeth the lecture.…

If you need any tips , ideas , even a couple of recipes like the one below as you get ready for summer… just pop me a comment below 👇