Inside out

One of the biggest transitions you can do is make the difference in thinking about purely weight, and thinking about your health overall.

If you purely think about weight, then healthy food can sometimes take a backseat and it doesn’t seem to matter what the quality of food is.

I have seen a ton of people eat things because they are “only 80 calories”, they will only drink things because they are only 80 calories. The next time you do that i challenge you to do this, count how many ingredients there are in that drink. I’m serious, you would have a tough job writing them all out in one go as its such a lengthy list! PLUS it does a very good job of representing a chemistry experiment, just about everything artificial you can think of is thrown in there!!!

Another way to look at it is the energy value in foods.

For instance, things such as green veggies, fruit and nuts will have a greater energy than processed foods, which are lower in calories of course but not so good for your stomach, and interal workings. These foods were put on earth for a reason,so you need to take advantage of them!

Nobody i know wants to feel terrible all the time, and if that is the case with you at the moment, do you even believe that life could feel better than it is right now? A massive part of this is to enable you to feel better and the facts are that whatever you put into your mouth will have a direct effect on how you look  and feel, its that simple for you so you take your choice on where you want to be!

Making your goals become real all start with looking after your insides, and although it could be a sizeable change for many of you right now, once your eating habits do change, even though it will be a struggle to start with, you WILL feel better inside, and as i keep saying, you will feel a lot better when you get it right from the inside out.

The biggest transition i made was saying to myself “is this piece of food going to any good for me”? Once you get to this stage and are very aware of your nutrition, life will be more full of energy and your immune system gets some serious boosting!

That monday feeling!

That monday feeling works in the opposite way for me.

Most people are very tired on a monday, life can be dreary and not much fun, and it can take a while simply to get going monday!

I use  monday as my day when i cleanse myself and give myself energy for the rest of the week.

My multiple runs start on a monday, all my emails start on a monday, all my multiple phone calls start on a monday, all this gives me energy and power, and does not drain me as you may have thought.

The minute i have a shower on monday evening, i feel better and i feel energised, i use exercise as a tool to give me all the power i will ever need.

Monday is a great day to straighten your eating out too, it feels fantastic right now to have eaten pasta with salmon steaks, along with some vegetables, im serious, i feel that good right now and its all down to monday being the day when im back in a routine and im super-charged to get going all over again.

Lots of water cleans my system out too, and i feel that great about it that i want to broadcast it loud and proud right now!

I get lots of energy of others too on a monday, i feed off their enthusiasm and their progress, and it inspires me to get more and more out of them, and myself too!

Monday should be used as the start to a new week, and a fresh beginning to make you feel amazing, and to renew yourself from the excesses of the weekend.

Its in your power to do it, so lets go!!


Although the principles of your training and nutrition may always remain the same, the variety of what you do can vary greatly.

Take your eating for instance, if you made the same shop every single week, with exactly the same foods, and you made exactly the same foods, life would be EXTREMELY boring for you, your family and whoever else you eat with or make food for.

You always need to have the staples in your shopping trolley.

You will always have your lean proteins such as lean meats, fish, good carbs such as wholemeal bread, wholewheat/grain pasta, brown rice, porridge, plenty of fruit, a wide variety of vegetables all supported by plenty of water throughout the day.

I have ideal shopping lists printed on previous posts so give them a look and they will be very helpful for you.

As long as you have a wide variety of each food group, you will not become bored and as long you get enough cooking ideas, and there are thousands of recipes for healthy eating all over the internet.

How about your exercise?

Is going for a run the only thing you do? How about cycling? How about swimming? How about walking? How about weight training? There are countless options for you to choose from, and as long as you tend to put some strength work in there twice a week with a 3 day gap in between, you’re going to firing on all cylinders and likely to get very good results.

From all of these things, you must achieve a balance or your plan eventually fails and you simply say “this isn’t for me after all”!!!

I always like everyone to have enough sleep, enough exercise with at least 1-2 days off training over your week to refresh you, and allow you to make further gains and really feel like approaching your workouts with enthusiasm every time, this is the optimum attitude to have, but you must keep yourself fresh as you always want your performances to improve.

Another good idea is to plan your activities for the week, and if you do this, you’re not likely to skip workouts and you can keep a record of your progress. A training journal is always handy, as you can write down what you have actually done. As we talked about before, you will develop your own “success map” on how to get in great shape, and you will always be able to refer to it whenever you want to get into great shape in the future, or to even help others get into their shape of a lifetime.

Have a great day and lets use the great weather to your advantage!

The long list of excuses

“Your own personal excuse list”

How many of you are hindered in your health and fitness because of your circumstances?

Is life really hard and you have no time on your hands to exercise?

Do your friends tell you that exercise is not worth the hassle because of that old favourite story about some jogger somewhere on this planet dropping dead on a run, so you should never run again, as it is “dangerous” as all these joggers all die young?

Do you have little time because the kids are keeping you too busy and you REALLY have no time?

You can’t join a gym because you have no time AND no money?

Exercise never worked for you anyway?

Now is “not the right time” in your life to get fit?

Are you too old to get fit?

Are in you skinny so you don’t need to be fit?

Work comes first so getting fit is the last thing you need to do?

Your grandkids come first, and it keeps you fit just running after them?

You can’t eat healthy food, its too “boring”?

You can’t exercise, you have asthma?

Exercise is no fun for you?

The gym is boring and you can never get on the machines anyway, and it is full of posers?

Life is a bitch to you, and nothing goes right for you?

By the time you get home from work, you haven’t the energy to do anything!

Life is so busy for you, ready meals are the only option!

Diet clubs are the only thing for you, as you want a “kick start” to get you going!

You don’t want to do weight training as “it makes you too big”.

You can’t commit for the rest of your life to exercise?!!

Its always raining and too cold, and too warm in the summer to exercise!

My knees are bad!

My back is bad!

I will start exercising when I “lose weight”.

I can’t resist my treats and after all, only one life I have!

I have to drink every day, life is boring without it!


You can do something about every single one of these excuses, and turn your life around so let’s be honest with yourself and lets get it done once and for all!!

Weather not a factor mentality!

Strange topic to talk about on such a nice day, and a nice couple of weeks really but we have to talk about nice weather mentality, and “bad” weather mentality regarding your training.

I know some of you love getting out on the bike and going for it on a day like this, and some of you have had  a whale of a time the last couple of weeks. Your fitness has improved, some of you tell me you feel so much better and you’re revved up to get more out of yourself and reach new highs.

 Some of you who are competing the Mumbles Childline Triathlon on sunday will have been swimming, running and cycling the last few weeks or even months to prepare yourself. The great thing about this weather is that it gives you great incentive to get out there and do it, and straight after you complete your ride, or your run, or even you walk, i’m going to put everything i have on you feeling so much better about yourself!

So life is good with this weather, and you are able to do exactly what you want, and the great thing is its not too warm either.

With all of these favourable weather conditions, your fitness is about to go to new heights, and new levels of what is possible in your life and with your health in particular, this should be a very exciting time for you as long as you’re taking action and really want the best for yourself and your family.

Let’s turn it around the other way when the weather is wet, and cold and being outside doing a bike ride, a run or even a walk is not the most attractive thing in the world!

Does your mood dip a lot when the conditions aren’t working for you. Mine certainly does a touch when the weather isn’t so good.

I try to make up for all of this by hitting it really hard inside, and to be honest with you, the rain doesn’t really scare me as i accepted a long, long time ago that it will rain around here at least 9 months a year, or close to 12 months of the year it seems like at times!

Once you accept the weather isn’t always going to help you out, you are likely to just get on with it and make the very best out of the cards you are dealt. I find it invigorating sometimes getting out there in the rain and wind, and sometimes realising that i am the only one out there, and the person i am training of course!

I find these the most valuable workouts, the times when nobody expects you to get out there! The times when most people “chicken” out and slump in front of the television when they get home from work! Once you feel guilty about not doing your workouts, the closer you are to having a healthy and active lifestyle as truly part of your life, this is actually a GOOD thing!!!!

So the bottom line is not to worry about the weather, don’t ever let it put you off (unless dangerous of course!), and tell yourself that you CAN be really commited to being in amazing shape, all it does take is that extra effort and extra push in your mentality. Once you adopt these successful strategies, life will feel a whole lot better!