Day 58

How’s your daily strategies going?

Are you filling up your plate with vegetables at every opportunity?

Are you eating white meats, leaner beef and plenty of fish?

How about your fruit intake? Is there always a constant supply in the house?

Are you eating wholemeal bread, or wholemeal pitta bread? Have you made this change yet?

Are you have whole grains in your day, such as brown rice and wholegrain/wholewheat pasta?

Are you eating as a family together? It’s a great way to educate the rest of the family on what they should be eating, and to introduce difference vegetables mixed in with other foods.

Are you volunteering to cook? You can’t expect to impose a healthy eating regime and have it all literally put on plate for you! Contribution is the kitchen is vital, plus you can see that your food is being prepared in the right way.

Is there still tempting food in the cupboards or the fridge? You know it’s always going to be eaten at sometime in the future, you don’t need temptation in front of you every day!

If you have a family, are you helping them to learn about food, and the importance of eating properly, and the way it will make them look and feel in the future? This can be of enormous help to them, if it’s not done in a patronising way of course!

Are you avoiding butter and margarine on your bread, this is an easy way to save 100-200 calories in a sandwich, plus save your arteries from work extra hard every day!

How’s your drinking going (alcohol)? If you are drinking in the week, you’re not likely to be successful and your body’s fat burning will be largely shut down!

Are you sleeping properly? This is one of the most underestimated areas of your programme, try getting to bed early in the week and your performances will be good, if not they are likely to be mediocre, your choice!

Are you drinking enough water? If you are, notice how good you feel during that period of time after you have drunk it, relying on teas and coffee actually dehydrates you, and can make you very irritable, 3 cups of either are the maximum before their benefits decrease sharply!

How’s you salt intake? Truly the silent killer, salt in your food means you are pushing up your blood pressure, and you will see significant differences too if you don’t add salt when cooking, tough for about a week or so but after this time, you will learn to actually TASTE your food again, this is a must believe me so throw it out now if you want good health!

These strategies are tried and tested and will help you be very successful, give them a go!

Day 57

Day 57

What you are capable of in your overall progress is entirely up to you, and varies on the level of commitment you intend to put in, and what is manageable in your everyday life.

If you want to train 3 times per week, eat well 80% of the time, and generally look for periodical increases in your fitness, I think this is a very successful strategy and long term you should be in good physical condition. I see many people working out this way and they have been happy with the way things have panned out.

People who want the shorter terms gains in physical condition, may want to up that to 4-5 times per week, be very keen on their eating, and look for constant improvements in their eating, and put a high priority on sleep. Once you have this approach, then the results can be staggering as some of you are showing in this 12 weeks.

For each and every effort you put into your physical improvements, you will get it back in the form of lower body fat, healthy blood pressure and a strong heart rate, good strong bones and joints, the ability to fit into the clothes you want, to feel as if you have an abundance of energy, your self-esteem and self-confidence going up dramatically, and the satisfaction of knowing you have overcome many challenges on the way!

Don’t expect every week to be the same either, most weeks I would bet you remain enthusiastic, and happy at the changes you have made to your body. It’s the stressful weeks we worry about the most though don’t we?

Stressful situations always tend to throw doubt on all the good things we are trying to do. If we have had 4 great weeks, then one bad week is not going wipe away 4 weeks of progress. In fact, one bad week can often spur us on to make fresh progress the next week, making us realise that all that progress is really not worth throwing away at any cost!

The 80% rule of still enjoying yourself when you train and eat is always going to be a winner for you. Nobody can have perfect weeks leave alone a prefect 12 weeks, that simply is not possible.

Mental freshness is as important as physical freshness and trying new foods out. You won’t always feel like eating the right things, and if one day a week, you have a couple of your old favourites, then where’s the harm in that?

Your capacity can actually be enhanced when you’re fresh for workouts, fresh for getting your eating back on track as you get that feeling that you’re “up for it” again and that the “bad weekend” you may have just had, may not have been that bad at all, especially compared to the way you USED  to eat.

What eating 80% good food and allowing yourself the occasional treat means is that there is room for fun, and still allows you to perform at your peak. Without any fun, your programme will crash and burn, and keeping yourself happy goes a long, long way when it comes to keeping your programme going for the long term, like the rest of your life!

Whatever your strategy, as long as you keep doing something over the week, then you will always be moving in the right direction!

Day 56 End of week 8!

End of week 8 would you believe! 8 weeks at the start probably didn’t sound that long, but now you know it can be quite a long time to get your eating right, your training going well, and the most important part probably, get your mind right in order to give the effort required.

Had my first sunday morning run for a while today, as the demands of two small children over the last few weeks have taken over. Back to normal now that the first 6 weeks of a new baby are over, and this was the best sunday morning in some time, and the temperature was good enough to run in a t-shirt and shorts, the first time since last summer! The run felt great, and once you get a run in for the first time in a while, you realise how much you missed it!

The temperatures in january and february just gone will have actually done us good, however icy and snowy they may have been! If we can find a way to get our workouts in during the coldest time of the year, and the coldest temperatures in the last 30 odd years, then the current weather will only allow more activities, and it should be a breeze from now on to get more workouts in exactly when you want to.

This challenge started during the most demanding time of year, and working in the toughest times gives us more skills and discipline that we ever thought. Most businesses i know have had the toughest times since the Great Depression, but most of them are coming out of this recession leaner and meaner, and better equipped to handle a change world and economic environment.

The same should happen with you, we have a lot of ups and downs from most of you in the past 8 weeks, and from that you will have developed your very own strategies on how to overcome the challenges that life always throws at you. Once you develop these skills, you won’t miss so many workouts, you won’t use the same old excuses to eat sugary/fatty food, and you won’t write whole week’s off anymore, you will tend to recognise bad habits beginning sooner than you did before, and you rectify your habits before they become destructive.

Sunday is always a great time to get out and about, and a means of making sure you start off your new week with a bang. We talked about hangovers yesterday, and now’s a great time to get rid of it, eat some decent food, drink plenty of water today and get back to feeling your old self. I never see sunday as a “let’s break some records day”, i see it more as a relaxing, and gather your thoughts kind of day, and a morning run is a key element in that process for me.

I’m looking forward to the start of week 9 tomorrow, and a big last month from all of you!

Day 55 Ireland V Wales day!

Evolution has happened for most of you on this site, and all of this is illustrated very well on a day like this, a Wales versus Ireland rugby international traditionally used to mean lots of alcohol, some fast food half time, and then a nightmare headache the following morning! It may also have been a fried breakfast before the game too, and the morning after so it would have been “calorie city” for most of us on these grand occasions.

These grand occasions that many Welsh people will have gone through will have meant calorie excesses of between 2000 and 4000 calories in one day!

This means that you are likely to put on one pound of body fat in one day (3500 calories) and are likely to give your artieries a severe thrashing, along with your liver of course! Most people then will not try to minimise the damage caused with a workout the following morning,  as their “headache” will be too bad, and bed will be the most likely option!

Many of you who used to follow such a ritual will testify that you wouldn’t have properly recovered from all of this until the wednesday or thursday, or did you simply get used to that lifestyle?!

Living in such a world leaves only room for functioning in the most basic of ways. You go to work and simply “go through the motions”. Your exercise plan starts on a wednesday, and peaks on thursday! Then the whole process starts all over again. Which brings us back to today.

Nothing wrong with a couple of drinks today, but everything doesn’t have top be “fried” all day! You don’t have to drink as if it’s your last day on earth? The big key for me has always been going for a run early the morning after. Your head says no as you have this huge headache, but once you are 10 minutes into it, you actually feel amazingly better.

Have a decent breakfast on the sunday morning, and you’re set for the day! You don’t want to stay in bed all day and you may actually want to “do things” on a sunday! What a concept!

Your monday then starts off with a bang and by the wednesday, you are absolutely flying, which means a great week!

This is always a great strategy and whatever you decide, take it easy and enjoy your big saturday!

Day 54

Day 54

If there’s one thing that made you do this challenge, or made you duck out of this challenge, or even join this challenge half way through, it has to be the need for certainty in your life.

If you started this challenge and wanted to be in the best shape of your life, you wanted certainty it would happen, so hopefully you will have known what i‘m all about by now, and that I was able to help you get there.

If you didn’t join the challenge, you didn’t have certainty within yourself that you could stick with it, so was it worth all the effort you were asking yourself if you didn’t succeed?

If you have just joined us, you have seen and heard people do well on here and you are pretty certain now good things in your life will happen because what we are doing is tried and tested, it’s kind of like jumping on a horse when he’s 6 lengths clear with just 50 yards to go, you WILL be successful if you start adopting some simple principles.

Certainty dominates all out actions in life, making us do things or makes us avoid different challenges that we would “prefer” to avoid.

I remember going to see certain people in authority when I was 18-21 years of age, and asking for things for potential business expansion. I spoke quietly, was lacking conviction and these people saw it!

The reality was that these people in authority giving out grants etc had never taken a risk in their lives, never poked their heads out of their comfy taxpayer paid offices, and were often in the job by default. I had no reason to be afraid of them, and they actually had no “wisdom” whatsoever! The reality was had i had complete “uncertainty” that I was good enough to deliver the project, and had fallen at the first hurdle.

I was fortunate when I started my business, that I relied on no such public body, and the previous rejection fuelled my desire to be successful, and all the “you’ll never make it’s” pushed me to become even more focused and driven to reach new standards.

If you focus on a goal, you have to get the certainty in your mind that not only is it possible, but that you will get there as long as you are prepared to put the work in, and you have to focus on the fact that when you reach your goal, your life WILL be significantly improved when you get there.

You have to have the certainty too in this challenge that the road to your best ever shape is never a straight line upwards either. We always talk about “bumps in the road”, and I think we have mentioned them so much by now, that we expect them!

The bottom line is that I found out myself, that if you do your training on time, you eat well most of the time, you sleep well, if you keep your attitude in positive territory even if it all hits the fan at times, THEN YOU CAN BE CERTAIN that this programme will work EVERY SINGLE TIME for you!

I am trying to pass all this certainty on to you, that if you are consistent with anything you try to do, you have enough belief, and that you’re strong enough not to let any negative people put you off, that YOU WILL and can right now achieve anything you want, as many of you are proving.

From all of this, you will have certainty with your health and abilities, and that means much more than all the money in the world!