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Thursday 9th June

Okay, its Thursday and we are approaching the end of another week! Have you become one of the “victims” in life, the ones who sincerely think they cant get into shape no matter what they do?!!!

Or are you one of the people who actually DO good things for their health, they show up for the training session no matter what, having a healthy supermarket basket is a PRIORITY for them, and treats are few and far between, and pretty non-existent in the week in particular!!!

DOING is a very powerful mindset to get into.

You can “think positive” however much you want, but until you actually “do”, then nothing’s going to change in your life.

Listen to the next conversation you get in a hairdresser, or in a dentist or a doctor, when people start talking about health and fitness, it is often amusing to hear such stories going on about their versions of why the cannot train.

The ironic part is that doctors regularly recommend and prescribe exercise these days for all sorts of ailments, just about everything under the sun in fact, so what a time and place to be making excuses why they do not exercise.

So from all of that, you would assume I only want to concentrate on those who “do” rather than those who just talk about, but you would be wrong.

I have proven an awful lot of people wrong in their pre-conceived ideas about their own limitations.

ANYBODY AND ANYONE can get fit and health and I have a massively wide variety of people to prove it!!! All you need is an open mind and to replace negativity in your life with optimism and ambition, which are forgotten words in most peoples vocabulary, sometimes even after the age of 21!!!!

There has never been a better day to commit to yourself and create the best version of you today, Thursday 9th june!!!

Twitt
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Tuesday 7th June

We talked about yesterday the ability to work around injuries, instead of working through them which tends to make the injuries worse of course. Being flexible and being able to change your programme is very important.

The other issue is recovery and how important sleep and eating well is.

If you eat a variety of fresh natural foods, this usually means you will be ingesting a lot of vital nutrients that your body needs and when your body is down, such as when you are injured, these nutrients are even more important not only to make you feel better but to heal the damage that has already been done by the injury.

The process of an injury usually starts with your twisting or pulling something quite badly, then usually depending on the severity of the injury, your point of injury will bleed internally and the damage still goes on.

This is why ice is applied as soon as possible to injuries so the healing process can begin immediately, and you don’t waste time.

The ice will also bring inflammation down quickly of course, further speeding up the healing journey.

Then when you injury has stabilised, its important to keep bringing in, as I keep saying all the time, fresh natural food when possible to enable food to have its true healing power. People may scoff at this but your cells really appreciate good food coming in all the time because then it can go about fixing the injury, and much quicker than if you went on some kind of junk food diet which will only delay the process!!!

So if you can follow these rules, sleep then becomes paramount. If you get as much uninterrupted sleep as possible, your body will be in full recovery mode and will do its very best to fix itself in record time!

Its also paramount NOT to antagonise the injury again by working through it, you need to work AROUND it and train smart not to upset the incredible healing process your body is now on.

For the record, alcohol is the worst thing you can consume, as your body has to get rid of this foreign substance before it can heal again!

Some injuries are worse than others but these principles will help A LOT every time you have the misfortune of injury!!

Twitt
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Monday June 6th

Monday starts off with a few of you struggling with aches and pains of different kinds, the big question is can you still have a successful week? The big answer must be of course you can!!!

For example, if you have a bad knee, theres a million other things you can do APART from running, which is guaranteed to put further stress on an already bad situation!! You have to work around it!

I like to totally go against the “no pain no gain” saying, in fact whoever made it up needs to be shot!!

If you have a bad knee, you should pick activities that WILL NOT put any strain on your knee at all.

Options include working on the bike on flat surfaces, or working on a stationery bike, the rowing machine MAY be okay if you can pull more with your upper body rather than your lower body.

You can do lots of weight training exercises that DO NOT put any strain on your knees whatsoever, this can be quite easy to do, and still means you can have a very intense workout, which will be highly beneficial to you of course. I have been in this situation many times and the ability to “work around” injuries will be one of the most valuable things you can have.

If you have a bad back, this tends to be tougher because your back is involved in everything you do. I would recommend some swiss ball work, which can help your back a lot and there are numerous options on this ball. If you can cycle again on a flat surface, AND you have no pain whatsoever, i would work at a moderate intensity and you WILL again get some seriously good benefits from this. I would avoid any weight training with a bad back.

The bottom line is that are numerous alternatives of training even if you have injuries, you just have to be more selective and train smarter. We all have aches and pains from time to time, but they are definitely not a reason to give up on yourself as many do.

Its not about whether you get knocked down, its whether you get up again so your choice entirely!!!

Twitt
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Friday 3rd June

A brutally hot day today, but not hot enough to put you off your training hopefully!!!

Famously on days like these, you have the hideous sight of tops off at the local pub and beer drinkers pretending as if its christmas!

Nothing wrong at all with having a drink on days or nights like these, but it shouldn’t be your sole reason or only goal on days like these, lets get down the pub at all costs because they’re not going to be serving beer ever again!!!!

Its up to 25 degrees today, but that could be classed as a normal day in australia or california, and it actually ENCOURAGES people to exercise because its a great day to get out and about. I dont recommend you get out there and do marathon runs in this weather, but like yesterday, i do recommend you get out there again in the morning early or in the evening when its somewhat cooler.

The old saying that only englishmen and mad dogs go out in the midday sun is true! Lunch time for us IS a nightmare time to be out there and exercising on days like these thats for sure!! The alternative is though as i said exercising at different times of the day.

If you feel you cannot resist any longer and have to go to the pub, then fair enough. You HAVE to make up for it though!!! THIS MEANS GETTING UP EARLY TOMORROW MORNING AND CYCLING, SWIMMING, WALKING HARD, RUNNING WHATEVER!!!! You have to take responsibility for your actions and act like a grown up!!

If you pile all of those calories in today, you have to pay the price by getting a lot of them out of you tomorrow morning, or you have no kind of commitment to a health and fitness lifestyle whatsoever, and you have commitment to big results in your life.

Your life, your choices and that means your results!!! Lets do it!!!

Twitt
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Debs Week 2

Hi there!!
 
Just checking in to let you know how it’s going.
I started week 2 on Tuesday and I still feel great. I purposely haven’t weighed this week,  I don’t want to treat this as a “diet club”.
I had a session in the gym with Keri on Tuesday and worked hard, oh yes, the memories of days gone by came flooding back.
There’s a glint that appears in his eye and believe me, it’s scarey!!
I was unable to get there today so did some work at home.
This is what I did Keri:
 
Squat thrusts: 3 sets of 60
Sit ups: 3 sets of 30
Weights: front/side/curls 3 sets of 15 each
Press ups: 3 sets of 20
Back raisers: 3 sets of 10
 
Menu today:
B: plain yogurt/banana/honey
L: apple/soya nuts
T: chicken breast/roasted veg/sweet potato wedges
S: no snacks, been a busy day!!
 
I feel so very positive that I will succeed. My husband showed me a photo taken 6yrs ago and I look great. That is how I want to look again.
All the best, will be in touch again soon,
Deb xx  
Twitt