Beyond The Mirror

Over time your needs and goals may change, which is OK Learn today how to deal with these changes appropriately Apply for 1-1 coaching: https://nextstepnutrition.co.uk/personal-coaching-application/ Download our free video training: https://nextstepnutrition.co.uk/mbh/  

Does excess carbohydrate cause fat gain? Listen on to find out the results of two interesting studies: https://academic.oup.com/ajcn/article-abstract/48/2/240/4694971 https://academic.oup.com/ajcn/article-abstract/62/1/19/4651677 If you're looking to make 2021 your best year yet, apply for coaching here: https://nextstepnutrition.co.uk/personal-coaching-application/  

Worried about having overeaten this Christmas? Do you need to worry? Find out in today's episode Study: https://jphysiolanthropol.biomedcentral.com/articles/10.1186/1880-6805-33-29   Personal coaching application: https://nextstepnutrition.co.uk/personal-coaching-application/  

A short message from me to all of you, just a few thoughts and my very best wishes.

Today I talk about the All or Nothing mindset. This is a trap that many of us fall down. Today I suggest trying 'always something' instead.

In today's episode I ask whether you are really ready for change. I take a look at some of the steps needed to implement changes and discuss why it is so important that we are really ready, willing and able to take them.

In today's episode, I talk about meal frequency. How do we know how many meals we should eat? Is there an optimum number of meals in a day? Or, is it really about what suits each individual the best? If you are interested in our unique 1 to 1 coaching service, please book a free call to chat it through with me; https://nextstepnutrition.co.uk/nsncoaching/  

Confused about exactly how much to eat? How can you build simple, delicious meals that suit your goals? Find out in today's podcast The handout can be found here: https:// nextstepnutrition.live/wp- content/uploads/2020/12/ Portion-Control-Sheet.pdf Apply for 1-1 Coaching here: https://nextstepnutrition.co.uk/personal-coaching-application/  

In today's episode, I have a great chat with coach Shaun all around the negative things we tell ourselves about food. How to challenge these thoughts and remove the guilt associated with certain foods. If you find yourself constantly struggling with your relationship with food and are ready to make a change, you can sign up or book a free call here - https://nextstepnutrition.co.uk/nsncoaching/ Fo...

In today's episode, I talk about why your advent calendar could well be the perfect example of a mindful treat to be enjoyed each day,

In today's episode, I answer a question I received from someone via Instagram. If you are thinking of taking a break for your weight loss over the festive season, this episode will give you some tips. I mention Kevin Halls Body Weight Planner and you can find that here -  https://www.niddk.nih.gov/bwp  

In today's episode, I take you through 9 actionable steps to help you build new habits. These are simple steps that we use with our 1 to 1 clients while helping them change their behaviours.

In today's episode, I talk about how to know whether a research paper is worth your time or not. For more information on this subject, please see this episode of the Flat White Chronicles with Alan Flanagan - https://open.spotify.com/episode/5hPdS8WiLoMBD1TOmtBeWz?si=C3kzQJwAS3q3J5bkwQXo_g

In today's Flat White episode, I have a great chat with Shaun, Shannon and Gabrielle. We discuss how many of us want to change our bodies and improve our self esteem. How the solution lies with the client and each person's route is different. If you are looking for truly personal, individual help with your diet and fitness, please book a free call via this link: https://nextstepnutrition.co.uk/nsn...

In today's episode, I talk about information overload. I look at things we can do to limit the information we expose ourselves to every day.

In today's episode, I talk about what to do with different opinions. How do we know what to trust? How can we look objectively and opinions that differ from our own?

In today's episode, I talk about the differences between avoid and approach goals, behaviour and outcome goals and the difference between performance and mastery goals. How setting the correct type of goals can make all the difference to our results.

In today's episode, I talk about the difference it makes to our results, when we focus on the positive things we do. All too often we focus on the negative, we chastise ourselves when we have a drink, or eat something we think we shouldn't. In the end, this attitude is destructive and moves us further from our goals.

In today's episode, I have a full and frank discussion with Shaun all around mindful eating. We also talk about the emotions and moods that can affect our eating. If you struggle with your eating, your thoughts and your feelings around food, please contact us to discuss our tailored, personal coaching. You can DM me via Instagram @jonnylandels @nextstepnutritionltd or, use this link; https://nexts...

In today's episode, I look at making a positive and useful shift in mindset. Moving away from the negative ideas that come from most diets, to the positive idea of what we can add into our diet.

In today's episode I talk about consistency. It is not a sexy quick fix, so it is often not talked about. Ultimately though, it is being consistent over time that brings us the results we seek.

In today's episode I take a look at counting calories. I talk about how great it can be but how it can fall over if we start to become super strict with it.

In today's episode I discuss the struggle we have between what we want right now and what we want in the future. How do we stop giving in to what we want in the moment and take the actions that move us towards our goals for the future? You can find the episode with Dr Gary Mendoza here: https://nextstepdaily.libsyn.com/website/flat-white-72-make-change-for-good-with-dr-gary-mendoza  

In today's episode, Shaun and I have a discussion all around weekend overeating. We look at why we do this and ways in which we can overcome it.  If you are struggling to overcome bad habits and would like to get in control of your eating before the festive season, we do have spots for 1 to 1 coaching. You can book a free call to discuss your needs and our services here; https://nextstepnutri...

Today, I look at the question that is often asked, when we are watching our weight. I explain how the answer to this question is always 'yes'!