RxMindset Master, Burry Port (2026)

24/01/2021

What promises are you going to make to yourself this week?

Don’t promise yourself anything you can’t deliver on.

Don’t promise an outcome.

Promise an effort.

Promise your inputs, not the outputs.

That’s super important.

Letting yourself down is genuinely one of the most damaging things you can do.

You’ll lose trust in yourself, and the point of this is to build trust.

Make yourself no more than 3 promises.

Write them down.

Deliver every single one.

Watch your faith in yourself and your abilities grow.

06/11/2020

“I ate a turkey dinner in the work canteen. How do I track it?”

I had this question yesterday from Lewis, and while it was something that I use to talk about a lot in the nutrition class at Snap Fitness, I haven’t talked about this for a while.

When you search for a turkey dinner on My Fitness Pal, you get a huge range of calorie values.

Some as low as 160 calories… some as high as 1500+

Now, your turkey dinner and my turkey dinner are going to look different, right?

We’re going to opt for different amounts of meat, gravy, and different veggies and sides.

So searching for a generic term is no good. It’s not even close to being accurate.

Searching for individual ingredients gets you a little closer:
150g lean turkey
30g stuffing
3 roast potatoes
2 Yorkshire puddings
1 carrot
1 parsnip
50ml Bisto Gravy (or if my mam is reading this: gravy that I've definitely made from scratch!)

While that’s still not absolutely perfect, it’ll get you in the ballpark.

The point of tracking is just to give you a guideline. The closer your guideline, the more accurate your choices become.

Let me know if this was helpful!

05/11/2020

Remember, remember the 5th of November. Gunpowder, treason and plot...

Today is Guy Fawkes Night in the UK.

Normally, we'd all be flocking to firework displays, bundled up in mittens and bobble hats, watching our breath steaming.

It seems likely that tonight we'll be doing much smaller events in our own gardens - if at all. So here are a handful of diet friendly snack swaps.

☕️ Swap hot chocolate, laden with sprinkles and sugar for a flavoured Options drink (40 cals). Keep the squirty cream if you like, it's only 35 calories per serving.
🔥 Swap the treacle toffee for marshmallows toasted on the fire. 5 marshmallows are around 82 calories. That's a lot of sweetness for a pretty low-calorie budget.
🌭 Swap the hot dogs for bangers and mash. Although similar in calories, eating with a knife and fork makes it less likely you'll overeat and more likely you'll chew slowly and feel more satisfied.
🍿 Popcorn makes a great addition to your bonfire night celebrations. With 30g of microwave popcorn coming in at 128 calories, this feels like a warm treat on a cold night.

Save this post to refer to later this evening 🎇
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01/11/2020

Did you know November 1st is World Vegan Day?

And what could be more comforting than a Shepherd's Pie at this time of year?

INGREDIENTS
1 medium onion (diced)
2 cloves garlic (minced)
300 gram uncooked brown or green lentils (rinsed and drained)
1 1⁄2 pint vegetable stock
2 teaspoon fresh thyme (or 1 teaspoon
dried thyme per 2 teaspoon fresh)
300 gram frozen mixed veggies: peas, carrots, green beans, and corn
Mashed potato
1 1⁄4 kilogram potatoes (thoroughly washed)
3-4 tablespoon vegan butter
Salt and pepper (to taste)

INSTRUCTIONS
Begin by preheating your oven to 240°C/475°F/gas 9
Place the potatoes in a large pot, halving any large ones, just about cover with water. Bring to a low boil, salt, cover and cook for 20-30 minutes or until tender.

Drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl and mash until smooth. Add the desired amount of butter and season with salt and pepper to taste. Cover and set aside.

In a large saucepan over medium heat, sauté onions and garlic in 1 tablespoon olive oil until lightly browned. Season with salt and pepper then add lentils, stock, thyme and stir. Bring to a low boil. Reduce heat to simmer and continue to cook
until lentils are tender.

During the last 10 minutes of cooking, add the frozen vegetables, stir, and cover. Taste and adjust seasonings as needed. Then transfer to a greased baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with pepper and a little sea salt. Bake for 10-15 minutes or until the potatoes are lightly browned on top.

Allow to cool slightly and thicken before serving.

🧪 This recipe, and 29 other vegan recipes like it, are all available in RxHome.

Are you vegan? 🌱 Do you ever include vegan recipes in your diet? Drop me a comment and let me know your thoughts!
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24/10/2020

Once you've got a plan, how do you make sure you're successful with it?

First of all you've got to act on it.

No point having the best plan in the world if you don't use it. Take action quickly.

Like who is 2 kilos down in 8 days with just nutrition support.

Next, if you get stuck, feel lost or have questions, ask for help.

You should start by asking yourself "have I followed the plan?"

Next ask the community. We have a Facebook group full of helpful humans that have already been where you are.

We also have a client resource hub in RxHome with tons of helpful videos, worksheets, planning documents and FAQs.

This is such a helpful resource, you'll likely get everything you need there.

Finally, you have access to me. Providing same day help for your individual problems, questions and issues.

Embracing that accountability is important. Don't push back against it. Use the weekly check ins with me. Attend the live coaching sessions or watch the replays. Even offer to support others in the tribe.

Coaching only works if you're open to being coached.

What areas can you work on this week to make massive progress?

23/10/2020

If not now, when?

The type of clients I work with online tend to be introspective, emotionally intelligent and articulate.

That means that they know exactly what's going on with them, and have the skills to explain it.

And while in some respects this is an ideal combination for online coaching...

This personality type is slow to trust others.

These thoughts and feelings have been private, existing only in your own head for a long time. Sometimes even years.

They generally don't respond especially well to the traditional "grab life by the balls" style of written content that lots of online coaches use.

That very direct style can come across as confrontational.

My typical client has got a healthy dose of "don't tell me what to do" running right through them and has no respect for "because I said so" style coaching.

However, along with this comes a heavy streak of procrastination disguised as perfectionism.

The need to wait until conditions are absolutely perfect to take action.

To have a plan sorted to the nth degree, and all contingencies meticulously calculated.

The truth is with any new venture there's going to be a leap of faith.

Maybe you've tried online coaches in the past and have been stung by low end offers that weren't right for you.

Maybe you've "been perfect" for a couple of days, changing all the behaviours at once... just to fall back into old habits after no more than a few weeks.

You've asked yourself what's wrong with you. The answer is nothing at all that a good coach with a clear plan couldn't untangle.

But the type of person you are... this is something you've mulled over privately. Not really spoken about that widely - if at all.

That's why I encourage people to send a direct message as a first step. Let's just have a conversation.

I can learn a little bit more about what you've been struggling with, and if I can give you some pointers, that's usually a good place to start.

**tchers

22/10/2020

People that start online coaching with me reach out because they're full of uncertainty.

They've tried cheap online trainers in the past, received a badly designed programme, been left to crack on with it... and haven't had the results they wanted.

They feel unsure if the problem was with them.

They feel unsure if their pre-existing medical conditions will slow or totally halt their weight loss.

They feel unsure about their plan, and don't know how to ask for help when they get stuck.

I had a call tonight with someone that had been in exactly that same position.

Some generic training plan written for someone that has access to a gym... And no alternative during lockdown when she didn't have gym access.

A generic meal plan... With no thought towards the bloating and discomfort caused by a medical condition, made worse by the exact foods on the list.

No accountability means no progress.

Sure, they're cheap... But you get what you pay for.

That's why one of the questions I ask new applicants is "can you commit to the process?"

If you can't engage fully with the available coaching you simply won't get the best out of the plan.

Proper coaching is a two way relationship. It's support and accountability but YOU have to do the work.

If you've ever felt like you need a clear, properly thought out plan... Drop me a message.

🗺️ If you don't have a plan, you'll stay confused and not make the progress you deserve.

20/10/2020

If you're always looking for problems, that's all you're going to find.

Whatever your perspectives on the second lockdown (Lockdown 2: Electric Boogaloo 🕺🏻💃🏻) the priority is always the same.

✅ Look at what's important now.
✅ Consider what's inside your control. Not everything will be.
✅ Ask yourself "what is the smallest possible step that you could take right now to work towards the goal?"

I don't talk much about leadership as a value on my Instagram. I felt like talking about myself as a leader made me seem like a bit of a t**t. I felt uncomfortable with that language, but that's a mistake.

When you surround yourself with positive peers, supportive and focused coaches, and friends that are looking to lift each other up - everything seems more manageable.

Leadership is vital. You're a leader in your family, and in your life. Take a deep breath, and focus your energy and efforts into what you can actually control right now.

And if you'd like some help, say the word. 👋

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17/10/2020

With much of the UK facing another lockdown, where do you put your focus?

& Jeff are putting their focus on their health at the moment, shifting their mindset into one of being proactive not reactive.

Rather than waiting to be told what the next problem will be, we are anticipating the worst case scenario, and making sure that they have the resources they need to feel good.

Not just in their training, but having concrete, structured plans for food, exercise training around mindset and, and worse case scenario COVID contingency plans.

has taken the same approach this week. She was facing a situation at work that was stressing her out and made her feel like she was no longer in control of her choices.

We know that you always have a choice about the thing that matters: Your attitude.

She took the decision to put her career back in her own hands and moved into a position of authority in another business straight away.

Was it what she'd expected? No. But she knows that action beats inaction every time.

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15/10/2020

Put off counting calories because it seems like a colossal ballache?

OMAD might be the solution you're looking for.

OMAD stands for One Meal A Day, and it's not much more complex than that: You eat once a day.

Let's say you've worked it out and you'd lose weight on 1500 calories.

You could split that into 3 x 500 calories meals... but let's be honest, what the f**k can I eat for 500 calories that's worth bothering with?

But maybe you're not hungry early in the day and need more than your evening 500 calories for the post 5pm snack attack.

OMAD has a couple of big things going for it.

1. It's easy to understand. Confusion leads to procrastination. You eat all your calories for the day in one big meal. Boom, done.

2. It's really suited to people that feel like they need a big meal to feel psychologically satisfied.

Sometimes when we're on those last few poverty calories, they just disappear if you start snacking.

And ladies, if you're on the MFP standard bu****it of 1200, please drop me a message right now. Don't even read on.

DM "f**kin starvo" for a care package 😂

3. You only have to think about one meal - that means if you're still at the point where you're trying to "get it right" you are only having to do that once a day.

Any time you can take the mental effort out of food, you're on a winner I reckon. Bonuses include only having to prep and wash up once too.

It's ideal for people that work shifts, or have demanding jobs in which it's hard to have a proper lunch break.

Tag a friend that eats their lunch at their desk.

**tchers

14/10/2020

The number one thing holding you back from your goals and stopping you from making real progress is the belief you can make it work.

Let me explain...

I don't mean that you don't like or respect yourself, not at all. For almost all intents and purposes, your life is pretty sweet, I bet.

For the most part, you have stable work you like, a solid family situation. You've got it together.

But sometimes, there's a little voice that says "but why do other people find this easy, when I find it so hard?"

Maybe you even worry that years of yo-yo dieting, extreme fitness regimes, and taking an all or nothing approach to, well, most things is setting you up to fail.

"Will I ever get a handle on this?"

I've been there. Lots of my clients were in the same boat.

But there is another way.

The problem is that most people are so f**king beaten down by all the past attempts where they've gone from zero to hero and blown it after 4 days is that they think investing in their health is more of a gamble than a guarantee.

I believe in you because I know I can help you. I've helped probably around a hundred people with this exact thing.

Everyone needed a different approach, but that's the beauty of one to one coaching. You get exactly what YOU need.

But it's got to start with a commitment that you're worth backing.

You've got to be willing to go "all in" on yourself for a little while and stop seeing yourself as a risk.

When you're ready to talk, drop me a message. I promise you're not a lost cause 🧡
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an

13/10/2020

If, like me, you're a chronic over thinker...

You might want to know the full journey of what happens when you sign up to online coaching.

First, you let me know you're interested 👋 We have a conversation to determine your goals and if I am the best coach possible to help you.

If I cannot, I'll send you to someone that can. No dramas, you'll still leave having been helped.

But if I can, and you're ready to jump in...

First you'll confirm that you're up for it, and you've paid.

You'll receive login information for your client hub. That's where we do all our goal setting, communication and store the (vast and ever growing) library of carefully curated resources.

Think Dean & Sam in the library bunker from Supernatural, or the Watcher's Council library and I'll be Giles...
..it's all kinda of gender fluid, isn't it?

There's on-boarding videos, FAQs, and resources on everything from nutritional questions, to training advice and plans, to mindset mastery.

Dip in, take what you want, leave the rest for another time.

There are a couple of key documents you'll be asked to submit:
🖋 The coaching agreement which must be signed
📋 The questionnaire which details... everything. It's pretty long.

Once I have these documents, I take a little while to write your plan.

You get:

✅ A clear, detailed step by step planned roadmap to success
✅ Training - not just exercises, but a whole library of resources
✅ Support through the app, the Facebook group and via email
✅ Ruthless accountability to be held to your intentions and pestered and nagged and cajoled...
✅ Community through the Facebook group, through the zoom calls, through the email list (anyone can get on this, the link is in my bio) and if we're ever allowed out again, through regular face to face jollies.

#+1health

RxMindset Master

24/01/2021

06/11/2020

05/11/2020

01/11/2020

24/10/2020

23/10/2020

22/10/2020

20/10/2020

17/10/2020

15/10/2020

14/10/2020

13/10/2020

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