Signs of progress

Most people i train will show some signs of progress at regular intervals, and i try to show that by measuring. It could be that an individual has high blood pressure and it steadily comes down until it is in a healthy range again. It could someone has discovered that running isn’t really “impossible” and runnng a couple of times per week is actually achievable. What about all of you cleaning up your diet? Wasn’t it hard first of all not to add salt to your food, then cook without salt and not eat food that contain foods that contain high amounts of salt?

These are all gradual processes that show signs of improvement that are likely to last for the long term. Once the individual has made such changes, they will soon become second nature. Human nature will then dictate that most people want to get even better, so that runner who runs twice a week may be interested in running a 5k or even a 10k! I’ve seen individuals go from that up to a marathon, which would have seen unimaginable only months before!

You don’t have to set specific goals that everyone likes, make sure you set the goals that are important to you. If it really bothers you that you can’t wear a pair of shorts in the summer, train your legs that much more over the winter, this is when the hard work is done and when you need to knuckle down. If you carry too much weight around your stomach, chances are you’re eating too much, drinking too much, not exercising too much or all three. Learning to eat less will take a week or so, and somewhat uncomfortable at the time, but will lead to a tighter stomach area and it will have been worth it.

Eating less or slightly smaller portions should i say,can sometimes make the difference between looking “okay” and looking “special”. When you play most sports, its usually down to that game on a saturday for 90 minutes and a couple of training sessions. When you’re trying to get your body to be at it’s very best, in terms of the way it looks and feels, it’s a 7 day a week thing and very much “living the lifestyle” being the most important factor. When you live the healthy way of life, you get the full benefits in looking amazing, feeling great and people complimenting you.

There are no shortcuts, and the way you actually feed and hydrate your body will eventually show, as well as how much exercise you put in. What you put in, you get out so be sure to put the efforts in even when you don’t feel like it on a cold, dark winter night! Sometimes, this is the most important time to fit in that extra workout.

Look for progress throughout the year, don’t put workouts off and look to do a little more each week, the benefits from doing it can be pretty amazing!

Keri

REAL workouts

The question i get sometimes is what i think about certain workouts, certain styles of workout, dvds etc etc. Here’s an easy way to judge your workout. On a scale of one to ten (one being sitting down doing nothing and ten performing at your personal best), you should be hitting at least a 7 occasionally, mostly hitting a 8 and now and again an incredible 9-10!!

Hitting a 8 means you are working out with purpose, that means whatever exercise you do, you are hitting it with some vigour and a lot of enthusiasm and you are keen to push your body to levels where you may get a little out of breath, but are not working so hard so you are blue in the face!! You will be leaving your workout knowing you have had a great session and really feel much better after a shower! There will have been some uncomfortable moments during the workout, but that inner feeling of accomplishment you will have afterwards can be amazing, as some of you reading this will know.

Your workouts should also show regular and gradual improvements. On a simple level, if you are doing 5 press ups in march, and then 20 press ups each time in july, you have significantly improved your fitness. If you start off running and can only run for 20 yards at a time, and then 3 months later you are running for half a mile, you have showed tremendous progress! In my experience, books such as run a marathon in 26 weeks don’t really work in the real world. Individuals need guidance and support, and need to take things one step at a time, literally, there will be setbacks along the way, in fact expect them! Overcoming those setbacks are part of the fun, and will automatically lead to more self-confidence and self-esteem.

Moving from one goal to another is a win win situation, you get fitter, stronger and much stronger mentally. Any stories you have on your own personal journey will be most welcome!

Keri

5 ways to beat excuses and stay on top

There are simple steps you need to take you stay in shape, and get into incredible shape.

  1. You know there is no short cut. If you take in more calories than you burn, you will put weight on. If something doesn’t make sense, then it probably isn’t right and won’t work! Eat your foods in low in saturated fat and as many fresh foods as possible.
  2. Clean house by removing all of the foods in  the house that will self-destruct your fat-loss efforts. Nothing wrong with the odd treat, but if you find sugary foods an uncontrollable attraction at times, get them out of there!
  3. Don’t eat out on a daily basis. Food from restaurants, cafes, petrol stations are often high in salt and high in fats, which makes taste at top of the agenda, rather than health. Cooking more from scratch is an excellent tactic, which enables you to know exactly what you’re putting into your food.
  4. Organising your life and time better is paramount to success. Most workout programmes and eating plans fail to lack of planning. If you go to friends house regularly and they always give you very rich food, then be polite and make your health goals public and ask them for help. Most people don’t think about preparing food in the day, often just accepting what is on offer on the way home.
  5. Be consistent with your life, of course there is more than eating well and training, finding the balance is always key. The way you live your lifestyle will often influence others in a positive way. Keep working well and appreciate the benefits it brings.

Keri

setting some goals/planning your future

Personal record and goal setting

Name…………………………………………………………age…………………………….

What i want out of this programme…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

What do i know that i can improve on in health and fitness terms?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

What’s stopped me reaching my goals before and how can i overcome these challenges?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

How would it improve my life, and what would it mean if i was at my healthiest, both physically and mentally? First of all in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?…………………………………………………………………………………………………………………………………………………………………………………………………………………………for the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

 

What if i don’t challenge myself and don’t try, how would it affect my life in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?………………………………………………………………………………………………………………………………………………………………………………………………………………………..

For the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

What are 2 things i can do immediately that will show i am committed to this programme, and i really want the best for myself?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

This is a contract with myself showing that i am committed to making major changes in my life and demonstrates i can see things through once i put my mind to it

Signed………………………………………………………date…………………………………