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Thursday 6th October

Steve Jobs, chief executive of Apple, died last night after a courageous battle with cancer, at the relatively young age of 56.

Jobs today has been called an innovator, a genius, a leader in the technology field, someone who created a legacy that will last generations, a true visionary, and just about everything in between.

Never has someone been regarded so high in the technology field, and his legacy will continue in just about everything we use today.

From ipod’s to ipad’s, to apple mac’s to his relationship with Microsoft some years ago when Microsoft actually kept the company going because Microsoft itself didn’t want the company to fold because it would have been broken up itself.

Jobs used to say in many of his speeches, “never let anyone else stop you following your dreams”, “never let negative people put you off you pursuing what you know what to be right”, he often encouraged entrepreneurs of all kinds to have a go at what they thought could work, what they thought the public wanted and what they thought deep down in their hearts to be true.

With your exercise programme and your food intake, you secretly know what is right and true.

You don’t need to read another diet in the paper that you know is faddy, you don’t need to fall for yet another faddy exercise machine, you don’t need to be put off by some of your negative friends who don’t even work out at all  yet are overweight, you don’t need to believe anyone who makes claims you know are too good to be true etc etc.

So whatever the situation you are in, focus on yourself and what you know to be right. There will be times when you feel like giving up on your workouts, on your food, on your alcohol levels, but actually following through every time you doubt yourself instead of giving up will take you a long, long way!!!

Steve Jobs RIP

Twitt
Posted on

Wednesday, October 5th

Since we continually talk about self-improvement, using these strategies i throw at you every day will help you all an awful lot!!!

We talked about the importance of doing strength and cardiovascular training together over the course of the week. This is an absolute must, a racing certainty, something you definitely have to do……………………….IF you want to be in shape. You cant stand still, you have to move on or you slip back.

Think of a plant in the ground, it either grows from the sun and rain or it dies, simple as that.

If you focus your body on improvement and adopt this mantra for the rest of your life, and you follow a good plan, you cannot lose surely!!!!

So if you commit yourself to doing cardiovascular training and weight training, what happens next?

One of the most successful things you can do is keep a journal.

For example, if you doing 5 of something one week, 8 of something the next and then you get up to 20 after a few weeks, then you achieved quite a lot, and with a proper diet, this should result in big physical improvements too! This is a simple formula anyone can use, why complicate it?!!!!!

So your journal should go something like this.

For example; Week 1 Monday, Wednesday, Friday

Press ups-5

arm dips-5

sit ups-5

squats-5

step ups-10

Week 2 could be

Press ups-10

arm dips-8

sit ups-8

squats-10

step ups-20

THIS IS ALREADY A BIG STEP UP IN JUST 2 WEEKS-IMAGINE WHAT YOU CAN DO IN 6 WEEKS, 12 WEEKS OR EVEN 52 WEEKS?!!!

Same with a walk, imagine walking on the flat for the first month, then you have aspirations to go up hills, and maybe even a mountain as you progress far enough.

By keeping a journal for EVERY workout, you have something to work against and beat every week. You may not beat it every week, but you WILL have a comparison and a target to go for!!!

A simple successful strategy you can adopt today!!! Its all about improvement and progress!!!!

Twitt
Posted on

Tuesday, October 4th

Nothing beats the feeling of being a programme and know you’re on a mission too get into serious shape.

This can take many forms.

You may be a true individual in every sense of the word, and want to do everything yourself, you want privacy but are very determined and do whatever it takes to achieve your goals.

You may be the person who feels too intimidated to go into a gym, you may feel sad about how you have let your body go, and you may not even know where to start?

You may be the person who has been there, seen it, done it and have to start all over again for any kind of reason.

What about the person who always shows up to the gym, always knows everyone, talks an awful lot and always knows all the gossip, except he/she forgets to do one thing-TRAIN or at least train with a purpose that will result in a big results, these individuals are very common and are usually quite content to put up with a lack of results for years and years.

Whichever one you may be, its time to get on the right path and make a plan out right now.

Broadly speaking, you MUST do some resistance/weight training at least twice a week working the whole body, this is an absolute fundamental to put you on the path to success.

You must do some cardio at least twice and up to four times a week, this is a must for your heart and fat loss.

These two types of training work well together, and BOTH are as important as each other in terms of fantastic results. Don’t let anyone tell you otherwise, the people who insist only to do running, swimming or cycling for fat loss and fitness make me want to puke quite frankly. They have no real knowledge and they don’t do it for a living so their behind is not on the line every single day when it comes to advice!!!

Im here to help and much more to come tomorrow and what it really takes to get out of the quicksand of non-improvement!!!

Twitt
Posted on

Monday 3rd October

So hows the warm weather training going?

Something we have never experienced in this country in late september and early october, and there and benefits and disadvantages t0 training in these conditions. Athletes pay good money to train in these conditions in tenerife and lanazorote!!

First of all in this weather, its not too much of a problem warming up and getting ready to train. Your body is already warm and you are much less likely to have aches and strains along the way. This helps a lot.

A lot of people like training in this weather because theres lot of other people training out and about, and some people like to join the crowd. Plus you are far more likely to go out in this weather, it still reminds us of summer and how much we really felt like being in shape at that time!

This weather is a lot more attractive for cycling too, you don’t get so warm as running in the sun and its great weather to scan all the wonderful scenery, nothing better in this weather.

The downside of course is the extreme temperatures. Your body naturally gets hotter quicker, this means your body’s internal temperature rises quicker and therefore discourages you going to your higher intensity levels.

It does take time too get used to these higher temperatures, but luckily we don’t have to as this weather will vanish completely this wednesday, when the rain and cold is very likely to be back.

Compare this week with a week in january though, it will be much wetter and colder, darker and in general pretty bleak. This is when your resolve will be tested to the limit and you will be yearning for days like these!!!

I find everyone more cheerful in this weather too, nothing like a bit of sun to help our spirits!!!

Its all good news as far as im concerned so lets make the most of it and start the week in an energetic way!!!

Twitt
Posted on

Friday 30th September

Seems a few of you are finding the food information helpful, and thats what im here for, for YOU to be successful and firing on cylinders and i sincerely mean that.

Okay, where were we? Dinner, evening meal or whatever you want to call it!!

If you have followed the advice so far, and eaten every 3-4 hours, then you shouldn’t be absolutely starving by 6-7pm and your hunger should at least be controllable!

The great news is that the patterns you have got used to previously in the day conclude nicely with your evening meal.

I’m talking about keeping your portion sizes moderate, and this means in particular your carb selection. I’m talking about pasta, potatoes, rice, bread etc. If you overeat these foods you WILL struggle with your weight especially if they are the white refined varieties of these foods.

These foods can be fantastic for you in their more natural state, and in the right quantities!!

Whoever said remove them from your diet is usually not qualified in nutrition or anything else. More like a fly by night character who knows nothing about the whole picture when it comes to balanced diets.

Besides, the group i have just mentioned is a good group on  its own, and to remove food groups entirely is complete madness!!!

SO what are we talking about here for a typical evening meal?

A piece of healthy protein such as white meats or fish, baked or cooked with olive oil, no normal cooking oils please!

Then we have the carbs such as brown rice, wholegrain/wholewheat pasta/new or sweet potatoes etc, in a portion size the same as your fist.

Then vegetables have to be in there, and the greater the variety the better so lets make sure we make it happen every evening meal. We all know the benefits of vegetables and theres many we don’t even know about yet!!!

So there we have it, if you finish off with a meal of this quality, you’re going to get and stay lean and healthy. Accept no substitutes and tryly look after your body!!!

Twitt