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Thursday, 9th August

So if we are looking at 1% improvement in everything we do, then we need to examine what areas we need to look at, both to increase our performance and health in general.

First thing is quality of food.

Are you eating healthy at least 80% of the time?

Are you eating breakfast every day?

Do you have mid-morning snacks and mid-afternoon snacks?

Do you have a good nutrient-packed lunch each day?

Do you have a variety of vegetables with your lean proteins and good carbs in the evening?

Do you drink enough water throughout the day?

Do you sleep enough to recover both from your training and get up for the next day’s training?

Do you keep your portion sizes sensible to make sure you’re not overeating?

So after your weigh all of these things up and you have answered of all these questions honestly, how much in percentage terms do you think that you can improve in all of these areas, or at least most of them?

I will bet that most of you can improve hugely in percentage terms in most of them.

So imagine after i have made that statement, how much does it all add up for you? I will definitely bet with any of you that it adds up to MUCH MORE than 1%, that’s for sure!!!

There should be 10, 20, 30 or even 50% improvements in there if you really put your mind to it!!!

So when we set the original 1% goal, it must amaze you how much you’re not really doing at the moment to maximise your potential!!! It’s all a matter now of really putting your mind to it and executing a good game plan, designed to fully support your nutritional needs that a demanding training programme will absolutely need!!

This should be a daily and weekly list and a great reminder for you on how to eat well, and gear you up for putting in consistent performances and add huge percentages to your overall progress!!!

Twitt
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Monday, 6th August

There was a survey out in one of the online newspapers at the weekend, asking the readers if they had been inspired to exercise on the back of the british achievements in the olympics.

76% said no, 23% said yes and 1% didn’t know!

A surprising result you may think but one that doesn’t surprise me as i have seen studies like this for many years.

Unfortunately, it usually takes a massive jolt for someone to get going again and exercise, and this jolt isn’t always a pleasant one.

A doctor telling you HAVE to lose weight is no fun at all, and can be devastating to an individual’s already perhaps fragile ego.

Just when you think you’re at rock bottom, then someone comes and kicks you when you’re down!!

The good news is though that out of desperation can come inspiration.

When we have a strong reason to do something, we usually do it and get the job done when it all hits the fan!

This is my experience anyway, and almost all of the people who have ever started training with me have wanted to lose body fat, gain strength, change shape, get off blood pressure tablets, or whatever their particular problem was-FOR A VERY STRONG REASON!!

Let’s face it, you are unlikely to do anything unless you have a good reason to do it.

I don’t get up at 4am most mornings because i find it some kind of pleasure! I get up at that time because someone needs me to help them out, and i am deeply committed to making big things happen for them!! This is what makes getting up early really meaningful for me and the person who i am training.

The same reason keeps me going for my last session, finishing around 7pm. If i was half-hearted at ANY of my sessions all day, my business would collapse. The thrill and satisfaction keeps me going every session and every day, this is when performances can remain very high and why job satisfaction stays sky high, its a two way street so lets keep the motivation huge and start the week off in a big way!!!!

Twitt
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Monday, 23rd July

We are right in the middle of the most popular period for people going away or just having time off work.

The big question is where do your workouts fit in during this time off, if at all?

Some people use this time off as time away from their workouts too. The more serious exercisers can be forgiven and even encouraged to be doing this, as measured time off from a tough exercise programme, can be very beneficial and often enables the individual to come back stronger after the time off.

For people who are just getting to grips with their exercise programme, time off may not be the best option, and consistency of exercise may be the most important thing right now.

If you are abroad on holiday, then swimming will serve as a very good exercise, especially when done with some intensity and purpose. Improving your swimming should be your goal, and 30-40 mins a day will help out enormously on both improvement and in terms of being a very good workout.

When it comes to running abroad, try and run in the cooler times, which means early morning and evening. This will make the conditions a lot more tolerable, and enable you to put in some decent efforts.

Try and avoid staying out too long in the sun full stop for all sorts of health reasons, please stay out of the danger zone in terms of over-heating your body.

When you exercise, try and make them shorter efforts, but having a real purpose will help an awful lot.

For example, if you had to do 10 thirty yard sprints up a steep hill, and that was it, then this is much more attractive than a 3 mile run in the intense heat, and probably far more beneficial.

These type of shorter, sharper workouts are more likely to get done and the best way to maintain your fitness.

Keeping an exercise programme up at this time of year, with increased heat and holidays happening is tough. In a couple of weeks time though, you will be very glad you did it!!

Twitt
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Monday, 16th July

Measuring yourself against others is often a very popular human trait, but doesn’t often get you anywhere in health and fitness terms.

There are too many variables between different individuals to get reliable comparisons, this is why its important to measure yourself against…………….you!

Competing with yourself is always healthy because you are then focusing on continually raising your standards.

If your waist is 40 inches, then getting it down to 32-34 inches is a significant achievement.

If your weight is 21 stone, and you want to get down to a much healthier 16 stone, then this will be an achievement to be proud of.

If you have developed a significant amount of more energy in your life, compared to the days when you didn’t exercise or eat well, then of course you are much healthier and likely to achieve much more in your life.

These are important factors to look at when deciding what you are getting out of your programme.

If you are doing the same programme, or not in a programme, or getting hurt in whatever programme you’re doing, then you need to stop right there and question what you are doing, and why you are doing it!!!

I consider it standard to measure an individual’s waist and hips, to take their body fat, to measure their heart strength and blood pressure, these are vital indicators for me, so i can formulate a programme to work for them.

Everyone has to start somewhere but its just as important to make THE RIGHT START!

Nothing worse than summoning up the courage to exercise, and then someone giving you a programme that is not well designed, or even worse one that they have taken off the internet! This is a sign of someone who doesn’t care about your goals, they don’t care how much you improve or if at all!

Take command today, make the most of your exercise efforts and try and have a big strong finish until the end of the summer!

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