Posted on

Thursday, 5th December

To those of you who have “over-achieved” in 2013, and there have been many of you, its time to re-assess what your programme looks like, what your eating programme looks like, and how much your goals have shifted during all of this process.

Many of you in 2013 will have realized that you CAN lose 8, 10, 12, 14 even 20 inches off your waist if you put your mind to it. I have detailed evidence of that as you will know.

Losing 5 to 10 stone sounded unbelievable, but many of you have achieved this and are rightly proud of yourself (although weight is not the only thing).

Its easy to coast for a bit after all of this transformation in your life, but now is the time to pat yourself on the back one last time, and finally draw a line under a magical, extremely difficult time and rewarding in your life.

To get to where you once only imagined, and finally get to your new goal of looking fantastic compared to anyone, you have to re-assess and aggressively break down the limitations you may previously had on your training.

Here’s the three things you must do/keep doing;

a. You MUST weight train or do bodyweight exercises. This is an extremely powerful way to rev up your metabolism to the max, and totally reshape your body once again! 3 times a week is my recommendation.

b. You must keep eating natural healthy food and in its natural state where possible. Drink 1-5-2 litres of water a day. Think of how your insides will benefit, and the way you look and feel will be upgraded several levels again. Don’t fall for faddy diets, shakes and bars diets, everyone knows they bring long term misery. The sooner these products were banned the better full stop!

c. Lift your expectiations! Whilst you are having all sorts of complements from everyone, you need to target a new version of yourself that’s going to be even more rewarding for you, an even more athletic version that is capable of much more again. Some of you have already gone onto 10k’s, triathlon’s and marathon’s over the last couple of years. It doesn’t have to be an athletic achievement, all it has to be is something personal to you that really drives you first thing in the morning when its freezing, dark and wet!

No time to waste so writing down your future goals right now would be a great start!
Keri

Twitt
Posted on

Tuesday, 3rd December

From a training perspective, it’s the time of year when a lot of individuals put the training and eating well elements of their life on the backburner.

Going shopping physically or shopping from the armchair, getting presents for Christmas seems to take precedent, no matter what along with a number of other excuses.

“I have to go shopping, it can’t wait”!

“I will leave training till after christmas, I am too busy”

“It’s too cold to train”

“It’s too dark to train”

“I may as well make the most out of Christmas, because in January I am REALLY going to do it this time and get into my best ever shape”

“My friend has dropped off training so I will”

“I just DO NOT train at Christmas and that’s that”!

“It’s December and I am going to make the most of it, I am going to drink and eat as much as I want, one life I have!”

“I have been good all year, I am going to let it all hang out starting now and nobody’s going to stop me”

If any of these excuses sound familiar, then you may be guilty of falling for the same old story of getting out of shape in December, which can cause immense pain in early January, when a lot of repair work needs to be done again.

If you speak to anyone who trains throughout December for the first time, ask them was it worth it?
You will find they have never felt better, they actually fit their clothes Christmas time, and have a bit of what they fancy in food and drink terms as much as anyone else, but find they enjoy it more because they have put a lot of work in already and deserve their treats!

The feedback I get is that they hit January running and usually outperform in a month that most people are playing catch up, and struggling just to catch their breath.

They usually start the new year far more optimistic and their goals are much higher than ever before!!!

So whatever choices you make in December, after all it’s a free country, consider the two options and which outcome work for you best!

Twitt
Posted on

Friday, 29th November

Part two of the list we started yesterday

m. Exercise helps enormously with depression, which is a huge problem in society but rarely people admit. People need help and support and exercise and eating healthy plays a significant role in treatment now, after all nobody wants to be on pills all their life, and they want an escape route from this common condition if possible.

n. Exercise gives your social life a boost. When you workout or play sports, you tend to do it with other people, and you sometimes meet like-minded people that enhance your social experience.

o. Exercise proves that females are at least as fit as men, and in my personal experience of training a lot of individuals, most women I train now train harder than men-fact!

p. Exercise before the age of 20, along with good healthy eating limits the number of fat cells you can produce. This is biological fact and this is why exercising when you are younger determines a lot of conditions for your future. No exercise and fatty/sugary foods in your teens is a ticking time bomb that is already costing the NHS billions!

q. Exercises changes lives! Every single one of the transformations I have taken individuals through has changed them mentally and physically and all for the better! Every area of their lives improves!

r. Exercise gets you pregnant! I have trained women in the past who were told by their doctor in the past that they couldn’t/or were unlikely to get pregnant due to their weight and health, but once they made big changes to their lifestyle and health, quite often they fell pregnant straight away!

s. Exercise helps you help others. When you get healthier and feel much stronger and fitter, you tend to stop relying on others and want to help others achieve things in their life they may not have thought possible.

t. Exercise saves lives. Anyone who cant have an operation because they are too overweight will testify to this. Once the doctor tells you THAT YOU MUST LOSE WEIGHT just to have an operation, you take note and you get it done. Exercise benefits your health in all sorts of life-enhancing ways.

u. If you’re a parent, exercising will inspire your kids get healthy too. Sit on the settee, eat rubbish and be negative all the time and they will follow whatever you do. Setting a great example works.

v. Exercise helps you sleep better research shows in every study. Those who exercise will know this. There are 120 sleep disorders, 80 are linked to alcohol.

w. Exercise and weight bearing exercise gives you stronger bones and protects you into old age. Weight training/body weight exercises are the number one recommendation.

x. Exercise gives you natural highs! You don’t need drugs, just try to progress your programme so that your intensity
of exercise goes up, and then you will get the natural highs that many of you get anyway most days when you exercise.

y. Exercise teaches you discipline. The regime of eating healthy and working out regularly teaches you proper routines, and keeping them up can be a challenge. It’s the success of keeping it up that teaches you discipline that transcends into every area of your life.

z. Exercise and healthy eating gets you into shape without the aid of drugs or anything unnatural like weight loss powders which provide long term misery, which teaches you self-respect and respect for others. You know that this process can be very challenging, and overcoming all the self-doubts is hugely rewarding, this process is one of the most important of all.

Twitt
Posted on

Thursday, 28th November

Here’s a question I have been asked from one of you, who has to do a presentation on what the benefits of exercise and healthy eating are, so here is the answer and I am guessing it will be relevant to most of you too!

a. Exercise makes you feel better, by releasing chemicals in your body called endorphins, give you a feel of wellbeing.

b. Exercise strengthens your heart, your body’s most importance muscle, without it being in good health, you wouldn’t be able to do much in life, and a strong heart gives you a much better chance of living a longer and higher quality of life.

c. Exercise helps you reduce body fat and eventually reach a healthy range. This is vital again for health and let your body perform at a good level in everything you do.

d. Exercise helps you fight off serious disease. Diabetes, heart disease, certain cancers, arthritis, osteoporosis to name just a few are statistically more like if you don’t exercise and eat healthily.

e. Exercise gives you a sense of self-esteem and self-confidence. Since exercise involves a series of challenges that progressively get harder, the sense of achievement always comes to you, and this gives you much more confidence to achieve other meaningful things in life.

f. Well thought out exercise and stretching will cure a bad back or at least keep pain away. Since 87% of working age individuals get a serious back problems at some time in their lives, chances are you reading this will be able to relate to this particular issue in your life.

g. Most people experience better and more fulfilling relationships from living a healthy lifestyle, with regular exercise and more natural food right at the heart of the effort. If someone doesn’t exercise or eat well, and perhaps drinks more alcohol than recommended, then that person is likely to be out of shape, very irritable, liable to have mood swings daily, and not be that much fun to be around-a disaster for good relationships over the longer term.

h. Exercise gives you a great opportunity to play sports at a better level, and enjoy it more. If you are overweight and really unfit, any sport is likely to be unpleasant and not much fin, probably explaining why sports participation of all ages is declining. Getting fit and healthy will give you great opportunites.

i. Exercise, eating healthy and drinking more water will give you much more concentration for you studies in school and college. Numerous studies have shown that exam and test results can be improved by up to 40% when a much healthier lifestyle is practiced over a typical 12 month period.

j. Those who exercise regularly have been shown to progress more at work. Recent studies show those who exercise regular tend to get more promotion opportunities, are seen as much more dynamic, have more energy and seem to contribute much more to the business they are in.

k. Those who exercise and eat well tend to be more optimistic about their present and future lives. If you having good health results in terms of blood pressure, body fat, heart rate etc, then you tend to look forward to a much higher quality of life than those who constantly struggle with their blood pressure, heart, diabetes etc.

l. Those who exercise tend to be much more active into their later years. Evidence shows that those competing in 10k’s into their 50’s, 60’s and 70’s has almost doubled in the last 10 years. Those in those years who regularly exercised 3 times a week has quadrupled!

Twitt
Posted on

Wednesday, 27th November

Most people are very positive about these emails, but I do get one or two comments from maybe a friend of someone I train trying to put that person off, and the comments go something like this.

“Why not eat what you want, you could be dead tomorrow or a car could run you down”!! “Eating health is BORING”! “Exercising is a waste of time and energy”!

Let’s look at that statement, the ones who probably gave that statement may be overweight and feel hopeless themselves and don’t really want you to succeed. Most overweight individuals didn’t get that way all of a sudden, it usually takes a lot of eating the wrong foods, and quite a lot of not moving!

Ask yourself whether those people who eat junk every day or go to the pub most days, really are the MOST EXCITING people you have ever met? Does eating rubbish and drinking lots of alcohol make you the most interesting fun person you have ever met?

It’s okay to have that attitude of “it’s the end of the world tomorrow” but what happens when the end of the world doesn’t happen, and you’re not run down by a car?

How does all that junk you eat and drink every day affect you, does it make you overweight, have zero energy, and make you deeply unhealthy inside? Tomorrow for most of us lucky ones does happen, and it’s important to face it feeling as good as possible isn’t it?

Do you want to feel that you can walk in a shop and pick any clothes off the hanger and look great?
What about having so much energy that you wake up to the day with renewed purpose and vigour?

Do you want people to come up to you after a sustained period of training, and be staggered on how great you look? Does this seem impossible to some of you?

If it does, then I’m here to tell you that you’re mistaken and can achieve exactly what you put your mind to, as long as you take action EVERY DAY to get there.

So forget all those comments about living for right now and the end of the world is nigh!

Life is about right now, and very much today, and tomorrow IS likely to come and it’s likely to be a great day when you’re fitter, you’re healthier, and you’re full of energy, these are the facts. Most people I know who eat badly every day and don’t exercise are simply “settling” for a mediocre existence, why settle when you can live life on another level?

The transformations I have seen over the years would jusify the changes I see in people both mentally and physically, they become literally changed individuals and always for the better.

Nobody really believes when they are chomping into a burger and chips, that they are living their last day on earth, otherwise they would be having the whole menu that day!!

If you get accused by some of saying “life is too short” for workouts and eating well, then answer them by telling that life will get even shorter unless they mend their unhealthy ways and really change things around. Those people who advise you not to care what you eat and drink, and not to exercise are the same ones usually having or going to have blood pressure issues and are heading for ill health long term.

Is it too short to avoid a swimming pool/beach just because you’re not happy the way you look and you cant stand the weight you have put on?

Is life too short not to be able to wear exactly the clothes you want?

Is life too short to wake up with a hangover every day?

Is life too short to simply make it through the day, and slump in front of the TV and watch all the soaps and think that’s a
great day?!!

So using the excuse, “life is too short” isn’t really true and isn’t a valid excuse, in fact it’s just another excuse to eat badly and not move around enough.

Twitt