Thursday, 15th November

Assuming that you are already exercising, then you are probably always looking to gain an edge, find ways to keep motivated and you should be always striving to create a better result for yourself.

If this is indeed your mindset, then congratulations! Everything is seemingly working for you.

The fact that you are still going means that you are really making the necessary changes-both inside and out.

It’s time then to reflect on how far you have come and refocus on where it is you are heading!

Now is an excellent time to compare/discuss your achievements with someone close to you (the person we discussed at the start of the week who would be your “support system”).

Make a list of the following and write down your answers/thoughts.

a. The best thing to happen to me this week was/were
…………………………………………………………………………………………………………………………..

b. What did i do for the first time this week?
……………………………………………………………………………………………………..

c. The hardest thing i did this week/my biggest challenge this week was?
…………………………………………………………………………………………………………..

d. What i learned about myself this week was?
…………………………………………………………………………………………………

e. The biggest three things i want to achieve/get done next week are?
………………………………………………………………………………………………………….

This is a simple checklist to make sure you are in the right frame of mind, that you are actually achieving something every week (however small), and that every week is propelling you to a new high, remember its the little steps that create the biig change in our lives.

Do me a favour and review your goals constantly, don’t accept mediocrity, and always aim higher!!!

Wednesday, 14th November

Not appreciating how far you have come is a surprising trait amongst many individuals I deal with.

This is the due to the negative kind of mental conditioning that weight loss clubs have given many of us in the past.

For example, if an individual who has been training for 4-6 months, and they are not a tiny person in terms of waist size, then I would consider 4-8 inches off their waist as a totally conservative estimate.
Some people achieve even more but I’m trying to offer you the least/bare minimum I see individuals achieving in this time frame.

So if during this time they training consistently, eat pretty well most of the time and don’t overdo it on alcohol, you would assume that most people would be happy with this kind of impressive progress?

The problem I often see with those who have gone to weight loss clubs for years is that they still rely on the scale as their true measure of progress, and this is where the negative thinking and problems start.

So if I give you an example of someone I have trained for one year, and has lost 12 inches off their waist, you would have to accept that this is a truly inspiring and wonderful achievement!!!

Then what would you say if that same individual was still a little bit unhappy because they had only lost “15-20 pounds off the scale”, and why wasn’t it 3 stone because she had come down 4 dress sizes and 10 per cent body fat after all, and she had lost 3-4 stone in the past!!!

This is an example of not accepting the scientific approach to weight/fat loss, despite the fact that the same individual was looking incredibly better right now than she had EVER LOOKED, and especially better now than when she lost 3 stone because she was now toned, had a lot more energy and her waist and hip size now allowed her to fit into clothes she had never been able to even think about wearing before.

Its time to throw out those negative images and heresay given to you by these dubious weight loss clubs, and use the latest science to get your fat loss plan correct. Don’t put up with false claims of these clubs, and weight loss plans that are according to every single study over the last few years, to not only put the weight back on, but another 5% on top!!!

The science is here, if I were you I would use it wisely and not waste a penny more of your money!!!

Tuesday, 13th November

We talk about the struggles of getting into shape here all the time.

It is often difficult to keep going when “life gets in the way”, and definitely even harder to keep your performances at their peak for any length of time.

There are different ways to overcome this and i recommend the following.

First of all, make your weight loss, fat loss. muscle gain, endurance efforts whatever you are looking for in other words PUBLIC!! Tell you close friends that this is the path you are on, and you would appreciate their support when times get tough, because you’re definitely going to need someone who bats for you in your corner!!

It may be something like your closest friend measuring your waist every month, and hips too.

You know by now hopefully that i do not consider the weighing scales a true record of your progress.

Put up a calender in your kitchen and mark off your workouts AS YOU DO THEM!! If you start skipping your workouts, make yourself accountable to your friend, and ask them to kick your behid if you start slacking!!!

Try this old classic, put a photo of yourself on the fridge, you know the old photo when you looked terrific!!! That should be a constant daily inspiration on how you really can look!!!

This getting in shape “thingy” is an ongoing process, and you need a structure right behind you thats going to help you in the tough times, as well as pat you on the back all the fun, fat loss get in shape moments start to happen!! These times are just as important!!!!

By making yourself truly accountable to yourself and at least to one person you trust and respect, you are far more likely to achieve those goals you promised yourself in the first place!!!

Monday, 12 November

Monday is always the best workout of the week, or i should re-phrase that, it NEEDS to be the most important workout of the week.

I have said many times on here that monday needs to be the marker you set down that determines the rest of the week for you. Start off poorly and you have a problem, you have no momentum if you don’t expend a lot of energy on monday.

Excuses often happen much easier when you don’t train, your inspiration to train/train hard goes down and down until often it turns out that great training sessions become some kind of “distant memory”!!

Unless you have some kind of training schedule in place that is actually going to progress you, then you are going to end up having medicore results at best, and you are unlikely to keep training for any length of time.

November is easily on the hardest month’s to keep optimistic too, its hitting the darkest period of the year in terms of actual light, the weather is a lot wetter and colder, november seems to be some kind of in between month, where most people don’t tend to excited about too much, and waiting and talking about christmas seems to be the order of the day.

The reality is that every month as just as important as the last, and four weeks missed training will take around 8 weeks minimum to recover. If you missed 4 weeks training now, then you will be going into december low on motivation, feeling a bit sluggish and with little energy. Then you hit the season of excess in bad shape, putting further strain on your system by drinking and eating too much!!!

There’s all the negatives i have spelt out for you, but you really don’t have to go down that road.

You have it in your power right now to go down the opposite road in terms of benefits, and it all starts with tonight’s great workout to send a statement on how you want the rest of the week to go!!!

Thursday, 8th November

Short termism is never usually a good idea, but there is one area where you may need to reconsider!

One of the biggest reasons i have found that people fail in their health and fitness plans is sometimes looking TOO far ahead.

If you tell people from the outset that they HAVE to eat well for the rest of their lives, they HAVE to exercise for a certain amount every day for the rest of their lives, then the reaction usually can be somewhat negative to say the least!!!

When i have set different challenges up for people i train, the overall best participant is usually the one who tells me that the key to success for them was simply taking one day at a time.

They found that even looking one week ahead was often too much of a challenge. One day was the most they could think of, as there was so much going on in the rest of their lives, they didnt was diet and exercise to overtake their lives!

Taking one day at a time also helps you get into routine, and keep routine.

By that i mean you get used to eating well and exercising sooner than you think, and it can get an addictive feeling.

You will recognise the different feeling you get between being idle and exercising.

You will know the feeling you get when you eat well, and when you eat junk!

So what you are doing the whole time is presenting an alternative lifestyle to yourself. One is refreshing, makes you look and feel better. The other makes you feel lethargic the whole time, and makes your appearance deteriorate pretty quickly, as well as hurt your internal health, probably the biggest consequence of an unhealthy lifestyle!!!

Practice the one day at a time theory, it seems to work in a big way for your longer term success too!!!