Jay Oxley

▫️ Coach - @blitz.fit @fleetfitnessuk
▫️ West London/Bucks based
▫️

[Jordan Syatt @SyattFitness]

The 7 Most Underrated Ways to Improve Your Health

1) Walk often
2) Lift weights
3) Drink water
4) Eat fruits and veggies
5) Read
6) Prioritize sleep
7) Remove negative people from your life

[Jay Oxley @jayoxley]

Just posted a photo https://t.co/4R1yNWbChQ

[Jay Oxley @jayoxley]

Buying a meal plan from someone may help you in the short-term but it’s not a long-term solution.

If you want sustainable and long lasting goals you need to take ownership and learn how to plan meals in a way that fits your lifestyle.

[Jay Oxley @jayoxley]

Five things you can do everyday to help you achieve your health goals.

1) Prioritise sleep
2) Drink enough water
3) Eat whole foods
4) Set some goals
5) Resistance train

[Jay Oxley @jayoxley]

If your weight isn’t the issue but how you look or feel then stop stepping on the scales every week and focus on how your clothes fit or how you feel day to day.

[Jay Oxley @jayoxley]

Just remember that your current weight might be someone else’s goal weight.

Stop being harsh on yourself. Be patient and embrace the journey.

[Jay Oxley @jayoxley]

With lockdown 2.0 kicking off this week take the next few days to focus on something you can control; nutrition, sleep, mobility, stress or just baking sourdough.

Don’t even think of moaning about things outside of your direct control.

[Jay Oxley @jayoxley]

Switching from a regular latte to a skinny spiced pumpkin soya milk mocha frappucino with gluten free sprinkles on top will not be the game changer your weight loss.

Goals, patience and consistency will be though.

[Jay Oxley @jayoxley]

Top tips for sustainable weight-loss

✅ DON’T TRY QUICK FIXES
✅ Eat protein at every meal
✅ Drink 2-3 litres of water per day
✅ Strength train 3-5 x per week
✅ Walk lots
✅ Sleep 7-9hrs per night
✅ Enjoy the journey
✅ DON’T TRY QUICK FIXES

[Jay Oxley @jayoxley]

Picking up weights and thinking you’ll get “too bulky” is like driving your car and worrying you’ll end a Formula One driver.

[Jay Oxley @jayoxley]

You’re getting annoyed because it’s “taking too long.”

Who ever told you how long it would take?

Embrace the journey, enjoy the process.

[Jay Oxley @jayoxley]

Just posted a photo @ London, United Kingdom https://t.co/v6Ad8cyFeY

[Jay Oxley @jayoxley]

Client “I don’t seem to be losing any weight.”

Me “Do you know roughly how much food you consume a day?”

Client “No but I eat healthy foods like salads.”

Me “Okay, but do you know how much?”

Client “No, but I know it’s healthy.”

Is this you? Hold yourself accountable.

[Jay Oxley @jayoxley]

Treat your calories like your tax return. If you don’t know what you’re doing then recruit somebody who can help you.

If you want to risk it then like the tax man, your body might punish you for it.

[Jay Oxley @jayoxley]

Telling someone who is overweight that they need to “eat less and exercise more” is similar to telling a smoker to simply “smoke less” or someone upset to “cheer up”.

Health and fitness isn’t as simple as that. Don’t be a dick and be kind.

[Jay Oxley @jayoxley]

Please stop using MyFitnessPal to calculate for daily calorie intake.

Hearing this is boring but also scary:

“I must be overeating because MyFitnessPal told me I should be on 1000cals per day”

Take a few minutes to understand your BMR and your activity levels properly.

[Jay Oxley @jayoxley]

At first they’ll ask why you’re doing it.

Later they’ll ask how you did it.

#provethemwrong

[Jay Oxley @jayoxley]

Whatever your goal is remember that results happen over time, not overnight.

Work hard, be consistent, be patient and enjoy the journey.

[Jay Oxley @jayoxley]

Chat from client consultation

Them “Do you do discounts?”

Me “No, sorry.”

Them “It’s more than we had in mind.”

Me “Sorry my prices are fixed.”

Them “We’ll look elsewhere.”

Me “No worries. Any plans for today?”

Them “Yes we’re off to buy a new Audi.”

Me - 🤦🏻‍♂️

[Jay Oxley @jayoxley]

Trying to fast track your health/fitness journey is like driving 100mph on the motorway.

You may think you look ‘cool’ getting there but everyone else thinks you’re a dick.