Monday, 7th October

Formulating your workout plan should have began yesterday, and you should be approaching this Monday with great enthusiasm, hitting your Monday hard and setting yourself up very nicely for the week!

Planning a week of workouts is imperative, rather than making it up as you go along and ending up missing workouts often.

You have 168 hours a week to deal with to make at least 3 workouts a week happen.

Take 37 hours a week off for an average working week and you are down to 121 hours.

Let’s say you have 8 hours a night sleep, and you need to subtract another 56 hours a week off.

So we are now down to 65 hours a week left to fit in a minimum of 3 workouts.

A lot of individuals I train have 1,2, 3, 4 even 5 children, so that takes a lot of time up.

Many I train work over 37 hours a week, those in business and those who have high responsibility jobs.

The funny thing is that those who have the kids AND the business or high pressure jobs, are exactly the ones who never miss a workout!! THEY ARE ACUTELY AWARE that they need to perform at their best, they need greater energy levels than most, and the self-confidence and self-esteem that being in shape brings, gives them so much in whatever they do in life, and being in shape goes hand in hand with being who they are, how they perform and the results and happiness they now have in their lives!

So if we say on average we have a maximum of 65 hours to do 3 workouts a week, and bear in mind we can do an awful lot in just 30 minutes, then committing one and a half hours to keep yourself in shape really isn’t a lot at all!

All depends where your priorities are, are you going to get in shape now and keep it up for life, or perhaps you have had a break from training because you haven’t got time, but you can see from this illustration that you DEFINITELY CAN fit it in, all you have to do is manage your time A LOT BETTER and you will very soon be enjoying the vast benefits that exercising brings!!

Thursday, 3rd October

Just under 12 weeks to go to Christmas, and some people are already describing it as the Christmas run in!

In terms of your body and health, 12 weeks is an ideal time to make a monumental change for the better with your body and mind.

If you improve the way your body looks, feels and performs, then mentally you are going to feel a whole lot better!

I know of many people who say they feel lousy, and it usually coincides with them never exercising or given up exercising, they don’t often eat well and sometimes drink too much alcohol.

So you can see that living a much healthier lifestyle is a whole 180 degrees from that lifestyle of eating and drinking too much, and never ever working out.

The mental side to training is not discussed anywhere near as often as it should be. There is a strong connection between exercising, eating healthy and feeling at your best.

When you feel at your best, you tend to be at your best emotionally too. This always goes into every area of your life too, making everything seem much more positive, and leads to a whole new level of optimism in your life!

The best part about making a big lifestyle change is that it is relatively easy to keep up, and you really wont want to go back to feeling that you haven’t got any energy in your life, you wont want to go back to feeling that you cant fit into your clothes any more, you wont want to go back to feeling sluggish all day, you wont want all of that negativity in your life again.

This is why its vital that the emotional side of things comes with your physical improvements, they have to go hand in hand.

This will make your overall chances of feeling happy much higher, and when you are happy you tend to make much better everyday decisions, cutting the risk of falling back into your old ways when your lifestyle was making you really unhappy.

When you are happy, you tend to want more out of life, you will tend to want to improve all the time, and this is why its much easier to stay healthy and in shape for the rest of your life.

All it takes is exercising sensibly and using common sense with your food, it’s a great time to start right now!!!

Wednesday, 2nd October

The courage to commit to an exercise programme can never be underestimated.

The courage to walk through that gym door, or make that first telephone call setting up your first appointment is always going to be painful.

The first session is a worry to start with, but with the right guidance you can develop quickly.

I start every individual slowly and steadily, no matter how fit that person is to begin with. It’s a case of building things up at a steady level and not trying to run before you can walk. Doing it any other way, or overworking someone is downright irresponsible and dangerous!

Everyone has worries, doubts, negative thoughts going through their minds before they start an exercise programme, but the very best way to get rid of all those emotions is to actually go through with the sessions, and begin your journey to developing into a much healthier, fitter and more active version of perhaps the current version of you.

Everyone has moments of indecision, but its in those moments that your destiny is shaped. Those crucial decisions will dictate if you improve, how quick you improve and how enjoyable the process becomes.

For example, with the colder, darker, wetter nights to come, the easiest thing in the world to do is sit at home, say its too cold and wet to go training, and sit on the settee all night.

This is why I tell people all the time that those sessions are the most important to make. If you get to the gym, then at least you know you are going to do something highly positive at the time. If you stay in the house, then you will be doing absolutely nothing to improve your health and wellbeing.

In life, we have big decisions to make every day, the decision to get healthier starts right now with you, and you should be in control of how to do it. Manage your time better and schedule in your sessions, making time for yourself has never been more important!

Monday, 30th September

The opportunity to exercise properly, train right, work up slowly and gradually should be the right of every single person out there.

Some people do not like training in front of other people, at least until they get used to it and get their confidence up, in fact this could be MOST people!

A lot of women do not like training in front of men, as they find it intimidating and struggle to get puffing and panting in front of those who are used to training regularly.

As anyone knows, I try to look after each person’s training programme and take responsibility for the individuals progress and development.

Over the last few months, I have had numerous requests to do a ladies only session, because of the reasons I mentioned just now.

We will aiming to work with all sorts of physical abilities, those will be some with lots of weight to lose, those who want to get into the best shape of their lives, those who have just had a baby and want to know how their body will adapt to the new demands of an exercise programme, will their body really get back into the shape they were pre-baby, and will be anxious to get their self-esteem and confidence levels back to somewhere near their best, or even to a brand new level and I have seen this being achieved all the time.

So I have listened to a lot of women’s feedback, and started my own ladies hour 11am to 12 Monday to Friday from now on at the gym in burry port, right by the railway station.

The session is there to develop female members slowly and steadily, and improve the lady’s health in all ways, better blood pressure, better body fat levels, a stronger heart rate, a leaner waist and hips, and in general create a massively positive experience for those who wish to attend.

I am trying to create a hugely positive hour for all of those who are giving it a go, I am here to listen and see how far we can all improve!

For appointments tel 07968 980808 or

Last friday in September

One of the most common questions is how to reduce an individual’s stomach area.
The misconception is that you can reduce one area of your body with a couple of exercises.

There is no way you can do this without reducing your overall body fat. You cannot have a lean tight stomach with your abs showing, without your arms being lean and tight too, without your back being defined, without your legs looking leaner etc etc.

Your body fat as a whole is the key element in you looking fit and lean. I have seen many, many people train really hard, but never eat well and consume a diet high in sugar and saturated fat.

Their goal in having an impressive stomach area will never be reached until they change their diet and start eating more whole foods, more natural foods full stop, and cut out the processed foods full of sugar, saturated fat and salt.

Eating sugary breakfasts like crunchy nut corn flakes will never make you lean, it will only put on body fat!

Having chocolate and crisps for lunch will only bulk you out in the wrong way!

Not paying attention to your evening meal and eating anything you want will make your stomach and hips expand only!

You can train as hard as you want, but until you start paying attention to your diet, your goal of leaning out in the stomach area is never going to happen!

Your taste buds will take a few weeks to change maybe, some people get into it quicker than others, but I guarantee you the results will be definitely worth it!

What’s more, your taste for sugary products will wane so much that you want to eat all those sugary snacks and fatty meals in the future.

This is all part of the new you and will last a lifetime if you put your mind to it!