Personal - The Energy Coach

How much training do I do?

How much training do I do?

I get asked this quite often by my clients who are curious to find out what exactly I do and how I find the time for my own training. Like most people I coach, I find it a real challenge to find the time to fit in my own exercise, especially as I’m my own boss and can dictate my own working hours and client sessions often take priority in my diary. But it wouldn’t be right of me, as a fitness expert, to not practice what I preach. And I know first-hand just how important regular exercise is for my mental wellbeing as well as my physical health and being able to maintain a high level of productivity consistently over time.

As many assume, I don’t spend hours in my studio lifting weights, or running 3 hours at a time or riding 5 hours at the weekend. I just don’t have the time nor the inclination to want to do this. And, it’s not necessary for what I want.

My aim with exercise is to be in the best overall state I can be in, as often as possible. And I need to be efficient with my exercise because I’m really busy. And so…. I do the least amount of exercise possible to achieve the results I want. I know that by doing 30 minutes exercise every day of the week I attain 80% of the benefits I’m looking for. Perhaps if I trained an hour a day I’d get attain an extra 20% benefit but that’s not smart because I’d be overtraining, not recovering enough and doubling the time I train for only a 20% gain.

I tend to run 3 to 4 times a week and work on my strength on the other days and it works really well. I gradually build my fitness and strength and still allow my body the time it needs to recover and rest to be in optimal health as consistently as possible.

People ask me how much exercise they should be doing, I’ve answered this in another blog. But in short ideally 30 minutes daily, however, be realistic and set yourself up for success by setting a weekly target that you are 100% guaranteed certain to be able to achieve and build on from there by increasing the exercise sessions each week or two.

Matt Jordan – the Energy Coach

The Nutritional Fundamentals

Healthy Food

The Nutritional Fundamentals

These 5 rules should form the basis for any healthy eating programme. It’s what I recommend for my clients and it works. It’s not rocket science but healthy eating for optimal health and body composition shouldn’t have to be!

Eat Slowly –  Check in with hunger; sit down, relax and take your time. 15-20 minutes to eat a meal.
Stop when you’re 80% full

Eat Protein With Every Meal – Aim to eat 1 palm-sized portion if you’re a girl or 2 if you’re a guy at every meal.
Protein dense foods include; meat, fish, eggs, protein powder supplements (whey or plant), greek yoghurt or cottage cheese

Eat Veggies With Every Meal – Aim to eat at least 1 fist-sized portion with every meal

Save Starchy Carbs For After A Workout – The meal following a workout should have a fist-sized portion of starchy carbs (rice, oats, pasta, breads etc). At all other times exclude the starchy carbs and double up on your veggies

Eat Healthy Fats – Aim to include a portion of healthy fats with every meal from sources such as nuts, seeds, oily fish, olives, avocado. A portion size should be about 2 fingers

Matt Jordan – the Energy Coach

How to set yourself up the for day in the best possible way

How to set yourself up the for day in the best possible way

As a busy parent, I know how hard it is to find the time. We never seem to have enough of it to spend a little on ourselves. It’s eaten up by unplanned circumstances, kids, work, family, essential living…

What I’ve come to realise, particularly over the past 4 years since I’ve been working more on self-care, is how greatly that impacts how I feel, how I behave and how I cope with life. Looking after ourselves a little better has a massive impact with how we interact with others, so taking a little time each day is a selfless act and can improve our relationships with others (not just ourselves).

How do you find time when literally every minute of the day is eaten up?

You wake up 5 minutes earlier and you don’t procrastinate in bed.

A morning routine that sets us up to face the day in the best possible way.

My morning routine looks like this, bear in mind that I’m not suggesting starting this from the outset as long-term habits begin with small manageable steps.

  • 5am get up
  • Super greens drink
  • 15 mins stretch
  • 20 mins breathing exercises
  • 10 mins meditation
  • Breakfast and filling in the day planner
  • 20 mins reading
  • Cold shower
  • High five in the mirror
  • 6:45am begin work
  • No scrolling
  • No news
  • No emails

It’s a lot, but I didn’t start with that. It’s grown and built up over 4 years. It sets me up in THE BEST possible way for the day, I’m in a great headspace so I’m less reactive, calmer, clearer, happier.

As the mornings are getting lighter and spring is beginning to appear it’s a perfect time to start a new habit and rise 5 minutes earlier. I suggest just picking ONE thing you’d like to do in your 5 minutes.

What would you like to do to make you feel better for the day?

Stretch, quick exercise routine, drink a pint of water, meditate, read a book, sit in silence and enjoy the moment perhaps?

Trust me, when you feel HOW GOOD just 5 minutes makes, it’ll encourage you to find a little more time.

If you LOVE your bed a little too much and hate getting up, try Mel Robins trick. Count back from 5! 5-4-3-2-1. It stops the procrastination (Mel has a great book on the power of this trick)

The WORST thing you can do is check your phone first thing. Stop that right away. Does it put you in a good frame of mind?? I bet it does the exact opposite!

Now go set your alarm and get up just FIVE minutes early tomorrow and do something for YOU.

Self-Care is a Self-less Act.

Matt Jordan – the Energy Coach

P.S. If you’d like some help planning your day and making sure you’re held accountable for your plan, give me a shout. I help individuals on a private basis with my enthusiasm, belief and positivity to turn their routines on their head!