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
Posted on

Wednesday, 21st December

We talked about the benefits of eating well the last couple of days, but don’t beat yourself up if you are not eating “perfectly” from day one, because that perfect world doesn’t exist in the first place.

You have to develop your own personal standards, nobody else’s, just your own when you measure how much progress you get.

For example, if you have a 44 inch waist and you have lost 1-2 inches over the first month of january, then you have been very successful.

If you continued at that rate of progress for the first 6 months of the year, and it is totally possible, that could be 6-12 inches off your waist!!!

This would turn you from a 44 inch waist to at best a 32 inch waist!!! This is an incredible transformation, and the great news is that not only your waist will see the difference.

If you are using weights or some kind of resistance training, your arms are likely to be much more toned and more shapely, all that fat that was hanging on your back will disappear and tighten considerably, your legs and calves will become much more defined, you will get more energy and your “mojo” will be back for the first time in a long time!!!!

So to achieve all of this, you need to start following the advice on here all week and click on the diet section immediately.

Lets take breakfast, you may be having a bash at porridge and fruit juice, trying to be “healthy” for the first time!

Ideally, you will get used to porridge with water and you will find no need for sugar or honey. You will dilute your orange juice with some water, cutting back on the natural sugars. This will get you burning body fat.

A lot of people cannot to do this first time, or for the first few weeks, so how about having porridge with milk, having a LITTLE sugar or honey or dried fruit to start, to get you into it all, and so it still tastes sweet enough? You can have your normal orange juice too, if dillution is too hard for you at this stage with water.

The point im trying to make is you CAN get into things gently and you can’t go from point A to point Z in a week, getting used to more natural plain foods definitely takes time. This will still bring you excellent results, especially if your diet was very poor before.

Its about your own personal standards and how you constantly rise them over a period of time, theres no rush, as you have the rest of your life to get used to it!!!!

Twitt
Posted on

Tuesday, 20th November

Following on from yesterday, its no secret that today we are going to talk about turning a bad situation into a good healthy situation.

If you don’t prepare to eat well, then you’re going to always struggle.

Perhaps you had a packed lunch when you went to school, and that usually meant you ate well during school. You should start following these methods again.

A chicken sandwich or tuna salad will work well, a handful of nuts, pieces of fruit are always handy. You will have satisfaction also from preparing your own food, and it will feel 100 times better than hitting that fast food joint for an overpriced pizza full of salt and saturated fat!!!! So good preparation is everything and number one.

Then, how about planning some of these meals in advance?

You should be looking at a healthy amount of carbohydrates and good quality energy sources such as wholemeal bread or pitta bread, wholegrain pasta, brown rice, sweet, new or jacket potatoes.

With these carbs you need a good protein source such as fish, white meats, cottage cheese etc, this will make sure you are filled up and not tempted to snack on rubbish.

We already talked about fruit, try and mix it up and try a different fruit every day to keep it fresh. Apples, oranges, kiwi fruit, bananas, pears etc are great energy sources and will keep your sweet tooth at bay!!!

With your carbs and protein, you need a good mix of vegetables too, not only for health reasons but to keep your meal fresh and tasty. Again, try and pick a couple of different pieces of veg each day to keep some good variety in your diet. Without vegetables and fruit in your diet, you will be missing out on vital nutrients your body needs each day.

Portion control makes all of this happen for you!

You can have all the good food in the world, but if you are eating too much of it, then some of it is going to be deposited as fat. Wr talk all the time on here about making your carb portions the size of your fist, the same with protein portions, and veg can be pretty much unlimited, its going to be very good for you and very low in calories.

So its time to ditch snacking in fast food places, and actually know what goes into your food every day, your body will thank you for it!!!!

Twitt
Posted on

Monday, 19th December

One of the first things a busy person thinks when they feel hunger pangs is “where can i find food that comes fast and is cheap”, especially in the current economic climate!!

If you are working and in the middle of a town or city, you are likely to be bombarded with fast food offers, with no shortage of places to choose. The problem is that most of the choices are going to loaded with saturated fat, sugar and salt, exactly what you don’t want when you’re trying to get in shape!!

As i said, its going to be cheap and fast so the problem is solved straight away? Not really because these habits if practiced enough will bring health problems like you never imagined!

Absolutely nothing wrong with grabbing fast food once a week, a burger here or a slice of pizza there, but when it  becomes an everyday occurrence, its then your health is likely to suffer from issues around obesity. With obesity rising still in this country very quickly (most of the uk’s population is already classed as overweight) , the chances will be that these fast food places will be full of busy people looking to get a quick fix just to fill up on empty calories.

The chances are that most if not all people in that store will know that the food they are eating is not going to be good for them. Unfortunately, its not until their health suffers that they do something about it, and that is sometimes too late. Putting off eating healthy until tomorrow has a familiar ring to it for all of us at some stage in our lives.

Heart disease and diabetes for starters, follow that with terribly low energy levels and bad digestion and you have a nasty combination of health issues that are really going to spoil your quality of life.

The good news is that it really doesn’t have to be this way at all, there is ANOTHER way and i’m here to help. Just as destructive a lifestyle this can be with fast food in your life every day, the opposite can be achieved with some small changes made in your everyday life, plus you will SAVE money!!! After all, all of that fast food was never that cheap in the first place was it? And did it ever really satisfy you?

My ideas to change your eating and life around start tomorrow on here, so see you then!!

In the meantime, click on the diet section on the right hand side for plenty of ideas to get you into all of this.

Twitt