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Friday, 13th July

Making the commitment to be fit, stay fit and always be fit is totally overwhelming for almost all of us.

This is why i encourage everyone to take one day at a time, and just do your best that particular day.

Chances are you will improve much quicker like this rather than somehow trying to plan your year!

I can totally see how you can plan your week,  but your month or next couple of months is extremely difficult for all of us.

If you focused on one day then, you can see from the following how it can work very well for you.

For example, if you concentrated on eating a good energy filled breakfast every morning, full of slow-release energy, then you’re not going to go too far wrong.

This can be fairly easy if you only buy good quality cereals with only natural ingredients.

If you go for the likes of porridge, shredded wheat and weetabix and stick to the basic versions of these fine cereals, then you’re not going to be taking excess sugars into your sytem, meaning you will be energised and still lose body fat.

Lunch from monday to friday for most people is again fairly simple, make sure you eat some vegetables, good carbs of wholegrain variety where possible and a good quality protein source.

Your evening meal will be fairly similar, and trying to make sure you get some fruit in the day along with plenty of water, at least 1.5 litres.

On the exercise side, try and commit to being active most days, there is a huge variety on offer and we talk about exercise all the time.

Sleep is often underrated, so make this a priority.

Get these things right and you will taking one day at a time very well indeed!

Twitt
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Thursday, 12th July

A good measure of how well you are doing is your attitude to work. An individual’s work ethic often dictates his/her achievements in life.

One client I have who has shown this over many years is Olly Jenkins, who has just had the role of Robin in the world famous Batman stage show which will be touring the united states over the next 12 months.

This is an example of how hard work pays off, and how an attitude of continuously trying to improve one’s self is of paramount importance.

If you want to be an actor or actress at the highest level, you had better make sure your immune system is very strong for a year long production.

The gruelling schedule of a stage production, all the travelling and  performance standards dictate that these days you need to be in incredible physical condition.

These are pre-requisites of most jobs these days, especially if you want to work at a very high standard. I train people from all walk’s of life, and each and every one of them reports a marked improvement in their work performance after an extended period of training.

The consistent practice of eating well, drinking enough water, training sensibly and regular will pay enormous dividends over a sustained period of time.

If you study some of the most successful people, you will find that many of them will run first thing in the morning, most of them will do weight training of some kind, you will find that also the days of a heavy drinking lifestyle are over too.

You simply CANNOT work under pressure and perform well with a hangover or a headache!! This simply cannot happen.

More and more working lunches and evening meals are supported by plenty of water and good quality food, not only is this much better for one’s concentration, but this will enable you to perform much later into the day, instead of collapsing into a heap at the end of it!!

Life is continuously getting about longer days performing at an elevated performance level, your lifestyle will dictate if you are going to get to the highest level or not!

Twitt
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Tuesday, 10th July

Talking about elite athletes yesterday, its important to take some vital lessons from how they train.

Perhaps most people wont be able to show the extreme dedication they show to training, diet and basically living like a monk, but reaching our own personal best can be just as important for our own needs.

This is why we talk about constant improvement on here, and how to achieve exactly that and the processes involved.

It all starts with the monthly measuring and it follows from there. Its all about accountability and this is what you will have in common with these elite athletes, they are constantly being measured and constantly analysing their performances.

Nothing can make up for results and you need to make yourself accountable as much as possible.

If an elite athlete loses a race, or performs really badly in the race, there will be a lot of reprecussions, usually resulting in losing money or sponsorship or both.

There won’t be any such penalties if you don’t lose two inches off your waist in a month for example, but you can usually tell if you have had a good month of training and eating-or not!

There aren’t many good reasons to just go through the motions in your training, if you do then you need to find some motivation from somewhere and re-assess what you are doing.

If its lack of intensity, then change it and get much more fired up about your training.

If you have been in  the same exact routine for 6 weeks or more, then change it now and you will see an immediate result for the better!!!

If you wonder why you still train, then remember why you first started, why you are doing it now and what you really want to achieve, deep down, from your training and eating efforts!

This is what we can learn from the star athletes, and the accountability they constantly have to go through, use it in a positive way and you will automatically get better results!

Twitt
Posted on

Monday, 9th July

The pursuit of excellent is continuously being shown by Andy Murray.

He may not have won yesterday, but in his own words, he is “getting closer”!!

It didn’t help of course he came up probably the greatest ever player, but he did have Federer on the back foot for some considerable time.

Hopefully, he will get at least one grand slam and hope  to see it soon.

It never ceases to amaze me the amount of hate and vitriol he seems to get especially online, when most of it is surely unjustified. I think everyone will agree he showed his “human side” after his tearful speech while accepting his runner up trophy.

Another sporting hero who is getting a hard time at the moment is Bradley Wiggins. You would think that being the first ever British cyclist to be favourite for the tour de france would be a big thing, but apparently not.

The press have turned it into a personal hate and smear campaign against Wiggins, and this time mainly from the french and spanish press. They cannot accept that wiggins is NOT on drugs, and that he MUST be doing something illegal to be such a favourite!

They forget that wiggins won three g0ld medals, and should really have had a fourth gold medal if mark cavendish had shown up on form that day.

Wiggins was also fourth in the tour de france three years ago, was tenth the year after after losing form, and was in great shape last year only to crash out with a broken collarbone.

This year he was won the paris-nice classic, the tour of romandie, the dauphine de libere so i hardly think he has somehow got “lucky” this year!!

Wiggins has shoved two fingers up at his detractors this year, as has murray.

Wiggins will surely be a grand tour champion in perhaps the world’s toughest sporting event, Murray needs one more step.

Time to stay positive and get behind our sporting stars.

Twitt
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Friday, 6th July

How you do you know if you have had a great workout or on the right kind of diet?

Well, you should just know if you are doing the right kind of workout FOR YOU! Same goes with the food side.

The sad truth is that there are many, many people trying to scam you out of your money with various ways of getting into shape.

Some of the biggest liars and scam merchants are the weight loss clubs, when will they learn that they need to stop helping people lose weight the wrong way.

Losing weight quickly (5 pounds a week on occasions) and in a totally UNSUSTAINABLE WAY, is not the right way to do things, I hope people will wake up to these charlatans!

97% of these people will pile all this weight back AND, get this FIVE PER CENT MORE on average when they come off this crazy way of eating.

Avoid them at all costs.

Then there is the charlatans of shakes and bars, you know the ones I am talking about, charging you a fortune to drink shakes and bars all day, then one meal in the evening.

Then you come off the diet soon enough, and then REALLY pile the weight on in double-quick time. The people peddling these crazy ways of eating ought to be locked up, and I really believe this due to the misery they cause on individuals desperate to finally get their excess weight off.

With these people I would throw in the people who advise you to exercise on a plate, and charge you a costly sum for doing this. They are backed by ZERO scientific evidence and the people who still fall for this marketing rubbish and downright lies really ought to know better by now surely!!!

Theres a million other exercise programmes out there, most of them trying to get your hard-earned money out of you seemingly all the time.

Its time to fight back and not let them con you anymore. I would name and shame them but for legal reasons I cannot, but I suspect many of you have been conned by them already.

The good news is that most of them DON’T stay in business for very long anyway. Longevity comes from doing the right thing all the time, or at least most of the time and this is why tried and tested ways back up by science will always work for you 100% of the time!!!

Put your trust in results, and ignore the con men of the health and fitness industry!!

Twitt