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Tuesday, 3rd January 2012

Its fantastic news that on the first day back working for many people, some common sense has taken over the world!!! Or most of it anyway!!!

The government is persuading us all to eat healthy, no faddy diets, in fact they tell us faddy diets DO NOT WORK, they detest them in fact, just like i do!! Its great these charlatans are finally being exposed!!!

Some papers advise proper exercise and good healthy food in sensible portions, and to forget the diets that never worked for the last 30 years, a lot of people got rich out of them, but to see them ridiculed is great news for all of us today!!!

Hope you have made sensible resolutions this year, and made attainable goals that can be achieved gradually, and not by the end of the week. Don’t forget that 99% of new year resolutions are usually broken in just 14 days!!! Most diets are all over by valentines day, and most gym memberships are never actually used in the first place!!!

I like to give tried and tested sustainable advice that’s going to work for you, that’s going to inspire you to greater heights and take you on to new levels when you get there. If you don’t progress, you will go backwards so life ends up being a case of constant improvement, or you get left behind.

If you are treating this day as your first day of self-improvement, then you have to be eating well first thing in the morning to give yourself the most energising start possible. Breakfast is classed as a meal eaten within one hour of getting up. This fires up your metabolism and gets you into a fat-burning machine when practiced regularly.

A big mistake at breakfast time is not drinking water when you get up. This will get rid of impurities built up in your system overnight, and get your body functioning closer to its capacity. Water also helps enormously in the fat-burning process too, and will get you performing a minimum off 33% higher according to latest research!!!

So lets get on to breakfast, and here are some ideas for you to get you performing at your best!!!

Breakfast

Vitally important and a very good start to the day

150ml of natural yoghurt with 1 medium banana chopped in, half a grapefruit, a slice of wholemeal bread with either a small amount of honey or a small amount of olive oil spread

400 calories

150ml low-fat bio yoghurt topped with 50g of no added salt/sugar muesli and a portion of strawberries, with a small piece of bread with a small smearing of olive oil spread

414 calories

Beat 2 egg whites and one whole egg with 2 tablespoons of skimmed milk. Toss eggs in a bowl coated with low-fat spray or no spray at all. Have one piece of wholemeal toast with no butter and you have a god meal with a good balance of carbs and protein. Have a big glass of water and a great breakfast!

317 calories

Two Weetabix with a big spoonful of walnuts and skimmed milk, a small portion of apricots, a piece of wholemeal bread with a small smearing of olive oil spread, with a little honey, and a glass of diluted orange juice

507 calories

Some low-fat natural fromage frais with a level teaspoon of honey and a slice of melon, plus half portion of chopped almonds, with a piece of wholemeal toast with a very light olive oil spread

487 calories

Porridge with skimmed milk and sultanas as a sweetener

284 calories

Wholemeal toast with cottage cheese for energy

166 calories

2 poached eggs on toast without spread on one piece of wholemeal toast

275 calories

1 big banana mashed with kiwi fruit and some lemon juice on a slice of wholemeal toast with no spread, with a glass of skimmed milk

273 calories

2 egg white omelette with peppers and mushrooms with one piece of wholemeal toast

219 calories

Fruit salad with natural low-fat youghurt

156 calories

A milkshake with 200ml of skimmed milk with a banana, small amount of orange juice, 1 teaspoon of honey and drink chilled

268 calories

100g of Muesli with no added sugar/salt plus 100ml skimmed milk

215 calories

Twitt
Posted on

Friday, 30th December

After the christmas festivities, and the impending new year celebrations, a big thing is looming for many people and that is doing something about feeling better again. Most people are scared of doing so for whatever reason and this applies to just about everything.

Some people want to be more assertive, some feel they can’t make the right decision or ANY decision, some fear getting intimate, some are scared of changing careers or jobs, some are scared of being  alone, some people are scared to learn to drive, some people can’t end a destructive relationship, and some people yes are scared of getting fit and healthy!

No point making fun of that last paragraph because most if not all of us have been in this situation at some time or another?!!!

A lot of us fear being successful or being a failure, some of us hate living and all of us worry about dying at some stage!!

I talk on here all the time about the power of actually DOING something about it, and the massive positive difference that can bring to your life.

If you are depressed and find your current life painful, making a fresh start in 2012 will bring much more power and excitement to your life, if you set off on a sustainable course.

You should accept fear and being scared as a fact of life, rather than a obstacle to your success. Use the fear to your advantage for a change, how many people who become successful say that the number of people who said “they couldn’t possibly achieve all they did” was actually a massive spur for them in their careers and  they used all that fear and negativity as a tool, rather than a hindrance.

I’m sure there are lots of you dying to prove a lot of people wrong who have previously written you off? Its time to accept the fact that you are actually very capable after all, and its a case of re-educating and re-programming your mind, rather than writing off your obvious potential.

The people who tell you that you had better not change your situation, there’s nothing else in life for you or you’ll never do it all on your own are the negative people you want to delete  from your life. After doing this, you can move on to great things!!!!

Have a great new year and we start on monday with how you can really fulfill your true potential!!!

Twitt
Posted on

Wednesday 28th December

Back into it today as far as work goes, and judging by the sessions i have done so far, everyone  seems very happy they have got their first session under their belts!!!

Most people who are employed or self employed are back next tuesday, or some in the public service are back on the 9th January would you believe!!!

The sooner you get back into exercise the better, and its a good idea always to  get into your programme nice and gently!!!

If you attempt your pre-christmas efforts today, then you are risking injury or disappointment, as these levels will take some getting used to again.

Same with your food, no need to attempt to be  ultra-strict already as its likely to fail, getting into healthier habits gently can be more sustainable and more enjoyable.

With alcohol, if you have been drinking every day or most days, its time to cut that down as exercise and alcohol don’t really mix too well! New Year’s eve is coming of course but surely you can last until then?!!

The bottom line this week is to get outdoors and actually do something, however small, its guaranteed to make you feel better.

Being active or moving more every day should be a new year’s resolution for you.

Another new year’s resolution is not to fall for faddy diets, i keep on saying this but you only have to observe the hard facts, 97% of people on these diets not only fail, but put on an EXTRA  5%  on top!!!! PLEASE DO NOT FALL FOR THESE CHARLATANS AGAIN THIS YEAR!!! Save the money and spend it on something nice for yourself, maybe new clothes when you have dropped a couple of sizes, its entirely possible if you eat well and train regularly, and drink a maximum of once a week.

So its small things advised this week, a gradual change from over the top christmas habits to a sustainable healthy future. Make the change and reap the benefits!!

Twitt
Posted on

Friday, 23rd December

Getting through workouts this time of year can be a drag to most people, but there are some excellent strategies to get through it all!

There are a tremendous amount of studies that link music with good performances in your w0rkouts. Music helps reduce the fatigue associated with exercise, and this means you can push yourself an extra 10% when previously you may have quit your workout.

It can be a trick to start off with slower music in your workouts, and when the session starts to intensity, get the faster more energising music on, and crank up the volume, if this doesn’t get you going nothing will!!!

If you find yourself getting more tired than normal after all of  this, then slow things down and go off plan in your workout. For example, try 5-10 minutes on the bike at a light intensity to get your breath back, or do something light you enjoy, maybe a bit of stretching on your back with a swiss ball?

 Chances are by the time you finish this little short “break”, you will want to get right back into your workout and get through some more higher intensity work. I have seen this work many times and is a great tactic!

There is concrete evidence  to show that if you use visualisation in your workouts, then you will likely perform better. Pro athletes have used the method of “walking through your workout in your mind” before you actually start the workout. A lot of top athletes have used this method to get the best out of themselves and there are numerous research papers on it backing the claims.

Some sports stars even play their upcoming games in their minds before the actual games kick off. Some of the most famous sports people in history have reported the huge benefits of this mind technology. Try it yourself from time to time and experience far better workouts.

These are all examples to get you through this christmas period, and get you flying into New Year in great shape!!!!

Twitt
Posted on

Thursday, 22nd December

If you are in the middle of your Christmas days/nights out and parties everywhere, I sincerely hope you have remembered to exercise the next morning!

This is not only the best hangover cure but the best way to keep your body fact in check too. Your energy levels may be on the floor the morning after, that’s why you have to exercise!

Don’t make it hard on yourself by piling on the weight and putting up the white flag! It doesn’t have to be this way, and deep down you know that!

Don’t fall for the old tactic of wearing baggy jumpers over Christmas either, you are fooling nobody! Nothing feels as good as staying fit and healthy before, during and after Christmas!

Surely you’re not going to fall for the slimming clubs false promise of losing all the weight after Christmas? You may lose some weight but its only temporary and a scam to get you to buy their associated weight loss meals/products of all kinds.

Studies show that 97% of people who go on these faddy diets put all the weight back on, PLUS 5% MORE!!! Also, the more times your body goes through this process, the more resilient it becomes next time you try it. Please don’t fall for these weight loss charlatans, unfortunately there is no industry watchdog to regulate these scam merchants!!!

When you go to the supermarket next, avoid all of those ready meals that brag how little calories they have. Instead, go to the fresh counter full of fruit and veg, go to the fresh fruit and white meat counter, and sample the true delights of food while still staying lean!

You can have a great fit and healthy Christmas and an amazing start to 2012, if you do it the natural way. You know this to be true surely!!!

If you want to look and feel good, and be the most optimistic you have ever been going into Christmas and New Year, you know theres only one way to go!!!

p.s. I have lost all my telephone numbers over the last week due to having a new phone and forgot to copy the numbers all over. My number is still 07968 980808 for those who regularly contact me, and wonder whether I haven’t contacted you!

Twitt