NG3 March/April 2021

The Year That Shall
Not be Spoken!
Let’s face it, 2020 was the year nobody expected.
We witnessed family and friends struggle mentally
and physically, and our day-to-day living started
to be overshadowed with fear.
2021 is going to be our year to embrace change.
To regain focus, and move forward. And this is
how we are going to do it:
Your Focus Points
Mindset
Habits
Nutrition
Fitness
Everything starts with mindset. We are fortunate
to have a wealth of knowledge around us at the
click of a button. From podcasts to books, we
have more than enough resources to gain clarity
around our demotivated minds.
*My Fit Flow Radio podcast is also only a click
away.
Our actions define us, and habits create us. Bad
habits lead to poor ways of living. From changing
your daily structure to dropping the workouts, we
spend more time fighting breaking habits than we
focus on just doing. A new habit takes around 60
days to hit the subconscious thought pattern.
Want to do something new? Do it for 60 days
without fail.
I hate diets. We don’t diet. We focus on nutrition.
Diet is a word used to describe the variety of
foods we eat, not the restriction on how we eat.
You can eat balanced and still produce amazing
results, so don’t give up just yet. I’ve given you a
blueprint to help.
Being limited on space and time doesn’t mean
our fitness should suffer. We actually only need a
little exercise to begin with to see big changes. It’s
the consistency of how often we do the little bits
that count.
Your challenge this month is to build on at least
one focus point to start regaining that control
and move forward to a happier, healthier lifestyle.
And with the blueprint below, this is how you are
going to achieve it.
MINDSET: Choose one podcast or one book to
expand your wealth of knowledge. I recommend
top-selling personal development books and
podcasts. The value of these is 10x on your
lifestyle. Tackle one at a time. Don’t overwhelm
yourself.
HABIT: Pick one new habit to start, or one old
habit to break. Take action on this until the effort
becomes automatic (60 days, remember?). Then
implement, review other habits and repeat. Want
to run 5k? Start by walking around the block. Each
day challenges the habit.
NUTRITION: Don’t face the diet mindset, or
food restriction with fear.
Start by using an online calculator, get an idea
of how many calories you need per day and just
start logging your intake. Once your mindfulness
improves with food, your habit will kick in and you
won’t need to track it anymore.
FITNESS: Don’t make exercise harder than it
needs to be. Build a little muscle, drop a little
body fat and enjoy the process. Too many
times I’ve seen exercise become so extreme it
consumes a lifestyle. Exercise should add time to
life, not take it away. So long as you are burning
400-800 calories from light cardio or resistance
training you will produce a result using the calorie
knowledge learnt from blueprint No.3.
2020 was a hard year for all of us. Implementing
a little change every day will help you get back on
track, but MOST IMPORTANTLY, you must be kind
to yourself.
Email: ask@coachandyjames.com
Website: www.CoachAndyJames.com