I only want two things ... to eat and lose weight

It's day 3 of the diet. You wake up with one thing on your mind ... FOOD! Then you look at your allowance.

• Some water and cider vinegar to beat the bloat (if it's good enough for JLo then it's good enough for me)
• Followed by some eggs ... but no toast. I heard carbs are bad
• But it's OK ... you still have another 600 calories in your allowance to last you through the day

Panic. Disappointment. What's the point? I will never stick to this.

Fad diets set you up for a fall

You begin to think these crazy diets are the definition of a healthy life. But it's not. 

When someone says to you they eat healthy, there's no need to feel sorry for them. They are probably eating twice the calories you are, suffer from half the remorse, and absolutely love the energy and health benefits they get from finding the balance. 

My dream diet

There is a solution. Everything in moderation and adding in exercise was all I needed to do to maintain a healthy weight. Super simple.

So what's the basics that you need to know.

Calories 
Your target should sit at:

• 2,550 calories per day for males 
• 1950 calories per day for females 

Drop your targets by 500 calories for weight loss. 

General rules 

1. Base your meals on starchy foods
2. Eat 5 portions of fruit and veg per day 
3. Eat 2 portions of fish a week, 1 oily 
4. Cut down on saturated fat and sugar 
5. Try to eat less salt, no more than 6g a day 
6. Drink 6-8 glasses of water per day 
7. Don't skip breakfast 
8. Get active 

How to split your food 

There's so much negative press around carbs and fats, but it is so important to have a healthy lifestyle:

• Minimum of 50% total calories from Carbohydrates
• Maximum of 35% total carbs from fats 
• Maximum of 55G of protein per day (9-12% of total calories)

Now you may still be looking at this thinking it's gobbledygook ... I have studied it and it still takes me a while. 

If you still have questions, please email join@the-wolf-pack.co.uk. Alternatively sign up to our BETA membership for your very own nutrition plan. 

I hope you liked this blog. Follow The Wolf Pack on Facebook for some unique recipe ideas and some blogs from the Wolf Pack Pro team. 

Love, 

Stacey 

xx

All I want for Christmas is fooood!

Don't you just love Xmas? What do you love the most? For me, it's the food, the lights, the smells and a wee Christmas shindig.

But don't you feel guilty after the festive blowout? I know I do. We all tend to love over indulging at the time, but we can feel horrible afterwards. So what's the solution?

Here it is ... a few strategies that I have found that will you to have a good time, without that naughty, sinking feeling afterwards.

Gratitude is king
So much happiness at Christmas time comes from the amazing, luxury food that we surround ourselves with and I am sure we are all super grateful for the endless treats. Take this gratitude to another level!

Thank the butcher for your fabulous turkey; thank the fish monger for the fresh, beautiful fish; thank the farmer for your locally sourced veg.

There's a lot of plus points to ordering food from local sources this time of year. Firstly, you know that you are getting good quality food filled with lovely nutrients. Secondly, you are guaranteed to have your order fulfilled. Thirdly, you don't have to deal with the mahoosive Tesco queues or risk getting a black eye as you fight over a turkey.

You will find that by focusing on the quality of the food you are eating, you will think less about the excessive quantity. Savour the goodness of a home cooked meal :)

Let's not turn a good day into a bad future
Let's not exaggerate the situation. Most of us, particularly if you live a reasonably healthy lifestyle, can't overindulge too heavily. Yes you are probably going to go back for seconds of Christmas pudding, but in the grand scheme of things, it isn't that big a deal - unless you have a medical condition that makes it so. Making yourself believe you have to climb a mountain when it's only really a small hill will make returning back to healthy living a lot more difficult ... so go easy on yourself.

Going for the burn
You eat more over Christmas, but you also have the opportunity to burn more calories without hitting the gym. Play with the kids, carry the presents, have a dance ... you may just want to sit, chill and watch TV and that is fine, but if you want to maintain a degree of activity, there's lots of ways to do it.

If you are a regular gym goer, you will probably find your mood will drop if you don't which only leads to a grumpy Christmas.

Hey buddy
After a break it can be difficult to get back into the habit. It used to take me months to build up enough motivation to exercise after Christmas. By making a commitment to a training partner it will make it so much simpler for you to get back into a routine. It's also a great excuse to break out the new trainers that Santa brought you for being so good throughout the year.

Make a plan 
This is where I end up signing up to something crazy like a marathon ... but it works. Setting a goal, whether it's a competition or physical milestone will create a visual, keep you motivated and give you something to plan towards. Start off with small chunks and build up gradually so that it isn't a huge shock to the system after a few weeks off.

Start from scratch
I don't know about you, but after a few weeks of drinking and eating too much, I don't really want to think of food. There may be a few ingredients that you actually want to eat. Plan a meal around these and make a point of cooking it from scratch. This will help to increase your excitement and help you to get back into normality.

The magic liquid
Water is great during and after a binge. During, it helps to keep your body hydrated, which we know is vital for energy production and general bodily function. This will save you from craving too much fatty foods when you are drinking as well as help you control your alcohol volumes. After a binge, it will help to wash out the energy limiting toxins you have put into your body as well as assist you in getting back into a healthy routine.

You did it!

You now have the secret to having the most epic Christmas ... less the hangover and massive tummy syndrome.

For more tips and fun ways to enjoy the inevitably fabulous social occasions in the New Year without the downside of weight gain and sluggishness, please subscribe to my blog.

For even more tips, I would recommend joining the Wolf Pack for weekly motivation, the opportunity to put your questions to the experts, as well as exclusive deals on personal training and nutrition advice.

Now ... go and enjoy your Christmas. Enjoy your pigs and blankets, pile on the gravy, feel guilt free over your second helping of Christmas pudding!

I'll hopefully get the chance to speak to you again in the New Year :)

Merry Christmas!!

Love
Stacey
xx

That's high quality H20

Yes ... it's true ... The Water Boy is more than just an example of comedy genius ... it was giving you the secret to the body of your dreams! How could we have missed it?

Historically, I have always neglected my water intake ... I must have been getting water from some source because I was rarely thirsty ... unless around wine ... but I wasn't taking anywhere near my daily allowance.

When I turned PT I thought I better start drinking more water at the results were amazing. Not only did I feel more alert but I also found my weight management became a lot more ... well manageable.

Anyone I train will tell you that drinking water regularly is the first point I stress. Here is why.

Water, water, water
Water is arguably the most important component of our daily nutrition intake. Without it, performance suffers, healthy status deteriorates and death may follow relatively quickly ... now I know we aren't exactly living in a desert over here in wet, soggy Scotland but hopefully I am making a point.

The essential lubricant
Water has 4 core fundamental functions that go some way to explain why it is so important for healthy weight loss:

• Water in used by the body to create energy
• It enables the transportation of nutrients around the blood 
• It provides lubrication to the joints and protects our organs 
• It allows maintenance of a consistent body temperature (especially during exercise)

Weight loss without drinking your recommended water intake is like trying to was your car with a dry sponge ... you may just get there in the end but you are making life so much harder for yourself. 

The common complaint

Yes it's true ... drinking water does make you want to go to the toilet a lot more ... you may do more socialising at work in the bathroom and hate meetings that last over an hour ... but you will see the benefit. This doesn't just go for weight, but your hair, skin, nails ... Water is honestly fantastic ... and free! 

So how much should you drink?

The easiest figure to remember is 6-8 glasses of water. 

Sugar, salt, caffeine and alcohol are just some of the factors that effect the amount of water your body needs. You will notice you need more water when you are drinking alcohol for instance. Or at least the morning after. 

Hate water?

Here is my top tips for drinking more water when you are not a fan. 

• Add fruit - I love these fruit infusers and you can pick them up from as little as £3.00 from Ebay :) 

• Keep a chart - Yes it is a little like being back at school but having something to tick off every time you have a glass of water makes you feel like you are accomplishing something. There is indeed an app for everything nowadays and I love My Water Balance.
• Take big bottles of water to work - It sounds silly, but if you are not a water lover, having to leave your desk excessively will be enough of an excuse not to drink you 6-8 glasses. Take a big bottle to work with you and you have no excuse, as well as an easier way to track the progress that you are making. 

To find out about my 10 day detox plan that can help you to get into healthy eating habits, complete with tracking chart and additional supplements, email join@the-wolf-pack.co.uk or sign up here. 

Some of the results:

If you have any tips that you would like to share please do so :) Often doing the right thing isn't the most attractive thing at the time and I love getting new tips on how to make these simple things even simpler. 

Love Stacey 

x

Overcoming gym fear ... Top tip: Realise everyone is gym weird!

Before reading this blog ... please, please, please watch this!!

My clients often say to me that they are nervous about going to the gym. I get it ... Going to the gym was always so far out of my comfort zone.

Do I sweat to much? Am I using this machine right? Have I been on this for too long? OMG did my ex just walk in?

Things have changed for me on that score. Now I'm more child in a sweet shop rather than the socially awkward person hiding in the corner.

So how do you turn that feeling of anxiety into excitement. Here's my top eight tips.

TOP TIP: Realise everyone is gym weird
Regardless of your quirk, chances are there is going to be someone in the gym who is going to be equally if not more gym weird. And, even if you are the oddest in the room, no-one will notice. People tend to be so self occupied with their workout and how they look in the mirror that they aren't or shouldn't be concerned with what you are doing.

Tip 2: Ask for an induction
Most gyms insist on you doing an induction before you start. I recommend taking them up on it. Firstly, for safety reasons. Secondly, as well as having a PT to yourself giving you tips for FREE, you will know what to expect from each item of kit and how to use them without feeling silly.

Tip 3: Make yourself known to the PT's 
This doesn't need to be a formal handshake. Just a smile and a nod will do. PT's may turn into sadists during a workout, but most if not all PT's that I have ever met, genuinely just want to help people. In my experience, if you are out of your depth, a PT will often come over and offer their advice. If you are uncomfortable with it, just say no and You Tube it when you get home :)

Tip 4: Quiet times 
If you are really nervous, attend the gym at quieter times. January/February doesn't always give the best impression of a gym, because it is always busy, however I find you are usually safe first thing in the morning or an hour or so before close.

Tip 5: Join a class
This is a great way to pick up some tips. There's nothing like pulling out a unique gym move to make you look and feel like a pro to your new gym friends - not that anyone is looking ;) Classes are also a great way to mix up your routine, gauge progress and to meet new people. It's amazing how simply recognising someone's face can make you feel at home.

Tip 6: Wear something that you are comfortable in
Obviously something functional is always a good shout, however if you are self-conscious about your body it goes beyond that. Wear something that you feel good in - your favourite colour perhaps. This will be very unique to you and you may be surprised to know it doesn't need to cost the earth. Primark, Tesco and various other supermarkets do amazing clothing ranges. It will make a lot of difference though. It will make seeing yourself in the mirror a lot easier if you are admiring how stylish you look in your new T.

Tip 7: Sign up for a buddy
Some gyms offer a buddy system, or alternatively you can sign up for programmes such as The Wolf Pack, where they can team you up with a more seasoned gym goer who can show you the ropes. Failing that a PT works equally as well and will help you to become more integrated ... even if it's just till you find your feet.

Tip 8: Be kind to yourself
Be conscious of what you say to yourself. Would you ever say the following to someone else:

1. Fuck, you look fat (sorry Mum for swearing)
2. OMG your face is disgusting without makeup
3. Jesus, you look like an idiot
4. You are so pathetic 

Hopefully you get my point! You wouldn't. You would never be that mean to someone. Do not be that mean to yourself. You may not even notice you are doing it but if you do, it can be causing unnecessary stress which in turn can limit your weight loss.

The gym should be about making yourself look and feel better. Don't let it be an excuse to beat yourself up.

Taking the first step

Remember going to the gym can be the first and hardest step. You are amazing for just trying! Every time you face your fear you are building yourself up a little bit more and just incase you aren't ready to say this to yourself I am majorly proud of you!

Please let me know how you get on! 

Good luck and just shout if you'd like to find out more about the Wolf Pack buddy system or any other topic mentioned in this blog - join@the-wolf-pack.co.uk

Also, to help you find your feet, I am offering free one-to-one training with either myself of one of my fellow wolfies on buy one get one free.

What are you waiting for - sign up here.

Love,
Stacey
xx

My beautiful Dhanakosa ... my experience of a buddhist retreat

Lock Voil ... I think I may have fallen in love with you!

Dhanakosa, Balquhidder Scotland, is placed in a setting that is so beautiful it is hard to comprehend.

Reachable by a single-track road, guided by trees on one side and Loch Voil on the other, Dhanakosa gives you an instant feeling of calm. I have been fortunate to visit the Centre 3 times now and I never fail to feel amazed at the sense of ease I get as I drive towards the big wooden gates.

First impressions 

Standard for me, I was late to arrive on my first trip. Running in a frantic, apologetic mess, I was welcomed by a sea of calm.

Everyone seemed so relaxed and all of a sudden I was very conscious of how fast I was talking, how quickly I was breathing and how shambolic I must have come across.

Shoes off and I headed to my room. The Buddhist retreat relies greatly on trust so there are no locks on your bedroom door, which I was actually strangely comfortable with. You do have the option to have your own room but bunking up wasn't an issue for me and thankfully, I have always been fortunate to land great room-mates. If you are in a relationship, you will be split by gender. The rooms are tidy and clean and the beds are super comfy ... I think I expected to be sleeping on wooden blocks :)

The food was all vegan ... the Dhanakosa team are amazing cooks! I have yet to have a bad meal and would go as far to say that some of the food was the best I have tasted. Which for a foodie is praise indeed.

You will have everything that you need at the retreat including a fantastic library of books. You are never short of tools to find out more about a specific area that interests you. Snuggling up with a good book, a cosy blanket and a nice cup of tea staring aimlessly over the beautiful tranquility of Loch Voil is definitely a memory that I will cherish forever.

Weekend retreat: Introduction to meditation and Buddhism

My first weekend retreat was the intro to Buddhism and meditation. I have never been a hugely spiritual person so I wasn't sure what to expect. I was really interested to learn more about meditation.

The weekend was a perfect intro. The team gave you just enough information so that you didn't feel overwhelmed and were happy to start from the beginning. They weren't afraid to be asked about their beliefs. Speaking to the leaders about religion and spirituality seemed as natural as asking someone what they had for supper the night before. Most leaders live outside the community, so they have and can advise on the same daily challenges that you face.

The centre itself follows Triratna which means that although it pays attention to contemporary ideas, it is based largely on Western philosophy, psychotherapy, and art - this made it a lot easier for me to relate to.

Weekend retreat: Yoga and meditation weekend 

I booked onto this retreat as a bit on an escape. On this weekend, I was introduced to one of my favourite meditations, the Metta Bhavana. This is a meditation of loving kindness. It helps to connect to self-love, as well as to enhance your feeling of love for other people. It helped me to channel my energies more positively.

I found that by taking Buddhism out of this retreat, you focused more on meditation as an art-form in its own right. I had decided quite quickly though that yoga wasn't for me (at that time). My lack of enthusiasm toward it didn't dampen the weekend though. Participation was optional. No-one complained if you decided to sit a class out and there were different classes for the different skill levels. You could take part as a novice, without distracting others or taking away from their experience.

The knowledge of the team was fantastic and the other people who attended seemed to know a lot about Yoga. This would be a great retreat if you are a yoga buff.


Week retreat: Mindfulness and the path to freedom

Now this was a biggy! My first week retreat ... it could be said that I got cocky. I though that after a couple of weekends away that I was a meditation master. I was wrong.

I guess that it depends on what you have going on at the time, but I found this to be very intense. The team was super supportive and you could take it at your own pace ... but by day 3 I was emotionally drained. 6 hours of meditation, almost daily silences and a lot of overthinking on how not to overthink almost broke me. I slept pretty much all the time, although with no coffee, junk food and regular fresh air, I was sleeping like a baby and thoroughly enjoyed it.

Looking at things on the grander scale, my life was really quite calm when I went to Dhanakosa but ... I would warn anyone looking to go for total emersion that meditation, especially somewhere like Dhanakosa, is like opening a surprise door; you can't really predict what's going to present itself. One minute you feel a little like a child on Christmas day and the next you feel as if you have been attacked by every demon you have ever faced. Which I guess brings you to the purpose of the retreat: to pick up a few practical tools that can help you to rein those demons in ... or completely kick their asses so that they don't cause issues in your life ... did things just get deep ;)

Back to the fun stuff, a week of healthy living, great company, a plethora of books, and the opportunity of not having to be somewhere is fantastic. Being disconnected from the world, alhtough tougher than I thought, gives you such a great feeling of freedom.

Final thoughts

Although for anyone from Scotland, you aren't physically travelling far, Dhanakosa is an opportunity to see so much more than you may predict. The people you meet are so diverse with people travelling from all over the word to experience Dhanakosa. It makes me feel so lucky to have this on my doorstep and so humbled to meet people who achieved so much in their life.

Every time I leave Dhanakosa, I feel so much more energised and excited for the future. For me it feels like a home away from home.

The Centre operates Dhana, which means you can attend the retreat regardless of your financial situation. You give what you can afford. I love this concept as it means everyone has the opportunity to visit Dhanakosa.

Suggested donations (in addition to the booking fee of £75) for 2017:

• Week retreats (introductory): £420 waged, £265 unwaged
• 2 week retreats: £630 waged, £420 unwaged 
• Weekend retreats: £175 wages, £125 unwaged

Visit their website for more information www.dhanakosa.com.

If you like this, subscribe to my blog. I love a retreat and will plan to visit more in the New Year. Suggestions are always welcomed.

Love,
Stacey
x

Top 10 tips to survive a retreat

In my last blog I introduced you to the fantastic Dhanakosa, a buddhist retreat located by Loch Voil ... a location of absolute beauty and tranquility.

When you hear of a retreat you instantly think of relaxation, good food and fresh air ... all that you get, plus picturesque scenery and the opportunity to meet some fantastically interesting people.

What people fail to tell you is that you should never underestimate the effect on your body when you remove distractions and just be.

I have been to a few retreats over the years and one of the things that continuously shocks me is the impact being with your own mind 24/7 has on your sanity. On entering, everyone seems well-balanced, but after a few days the cracks start to show.

Now saying this, I don't want to take away from the benefits of a retreat. I recommend everyone try it out at least once and would be shocked if you don't make a return visit. It's great to escape for a week and to remember that there are alternative lifestyles open to you.

So how do you make the most of the experience, here are my top tips to stay sane on a retreat.

Tip 1: Tell someone where you are going
On retreat I rarely get a signal ... and to be honest I wouldn't want to. Disconnecting is part of the fun. At 12 o'clock at night though, it can also cause a lot of stress. What if something has happened at home? Do people know how to get in touch with you? Don't let these concerns distract you. Tell someone where you are going in advance and make sure your out of office is on.

Tip 2: Wrap up warm
For some reason, on retreat, people seem to feel guilty about putting on the heating ... there is no reason for this but it seems to be a consistent theme. You also want to make sure you have some cosy footwear. Most retreats ask you to leave your shoes at the door so make sure you have some cosy socks or slippers to bring along.

My person preference is Mahabis. Be warned, at £79.99 they may seem expensive, but with slip on soles it means you get the value of two shoes without the bulk.

Tip 3: Take money
Most retreats also have a store where you can buy books, equipment, clothing, photography etc. When I go on retreat I take lots of books and writing material but once there my mind always seems to go in a different direction. It's good to have some spare cash to be able to buy the books that fit with your mood and with most onsite stores, doubling up as a social enterprise, you are also helping people with your purchase.

Tip 4: Take running shoes
You may want to invest in some running shoes or walking boots. Most retreats are surrounded by amazing views. You naturally want to sample some of the beauty but more so ... you may have a Forrest Gump moment where you just feel like running. If you ask the retreat organisers, they should be able to provide you with maps. Some retreats also have hillwalking in their programme.

Tip 5: Write
Silences are hard core. The first few you may enjoy but after a while you regress to being the 12 year old sitting at the back of the class, writing notes to your best friend. As a chatter box, this was tough for me. Reading is a great escape, but for me writing is the best way to get through a silence. Your brain will throw up some weird and wonderful thoughts at you. Trust me you will want to record some of it :)

Tip 6: Warn your family and friends
Going back into 'real' life is one time when throwing yourself in the deep-end isn't best. You may be overly sensitive and won't take negativity very easily. You may want to warn your nearest and dearest to treat you with kid gloves for a bit.

Tip 7: Integrate gradually
You may feel anxious about going back on the grid. For me, dipping your toe in the water is better than diving right in. I start off by switching on my phone. Anything urgent will come through phone calls or text messages. Once you realise your world hasn't fell apart, gradually introduce social media ... then when you are feeling brave, check out your emails.

Tip 8: Remember not everyone has been on the same journey
What you have taken part in is very unique. A few demons may have came to the surface and you may want to talk or even confront someone about it. Whatever you feel the urge to do, remember that not everyone has been on the same journey as you. They may not feel as intensely about the situation or may not want to talk about it.

Tip 9: Find a meditation playlist
Meditation and mindfulness is becoming a lot more common and I can see it's popularity increasing .... In the UK social acceptance isn't quite there yet though so be prepared to get some comments if people find out you are meditating. I recommend investing in a pair of headphones. Meditation doesn't need to be done in a shrine room. You can do it anywhere ... work, home, walking, running ... the bathroom. You Tube has some great videos that you can listen too ... a lot last as little as 10 minutes. I recommend Doreen Virtue as well as Wild Mind.

Tip 10: Make your own
I have OCD when it comes to blog numbers but I only have 9 top tips so I am opening this up to the floor. If you have any practices that you would like to share, I would love to hear your comments.

I hope you enjoyed this blog and love your retreat.

Love Stacey x