Day 2

The talking is over and we’re off and away! We are in it now and all those promises you made to yourself need to be carried out. I never said it’s going to be a bed of roses all the way, indeed you are going to make some tough decisions along the way, perhaps some you have always found hard in the past. You will face two choices on certain days, do i do my workout or should i skip it? One missed workout won’t matter will it? You can see how your mind will offer you different choices that each will lead to different outcomes?

It’s in the moments of indecision that your eventual destiny is shaped. You know if you do your workouts, eat well at least 80% of the time, you’re going to look and feel better. Swing it around and if you have haphazard weeks, training only here and there, eating off and on, you will have mediocre results at best!

The second day for you now should be met with enthusiasm, and you should be filled with a deep desire to not only do well, but finally get this thing right once and for all. You don’t need to be settling for second best anymore, or use excuses such as “fitness isn’t for me”! That’s rubbish and you know it, you are capable of what your mind tells you. If you think big and focus on your overall goals the whole way, you’re going to be achieving some pretty things, as long as you have taken action to get there.

Taking action as you know by now, is really name of the game. You can talk a good game every day if you want, but putting things off to another day will not get you anywhere. You know the old saying “the road named someday needs to a town called nowhere”! If you get inot the habit of really doing these workouts i talk about every day, if you get some fresh air at least a couple of days per week, if you eat a lot of healthy produce, and try to eat fresh whenever possible, i’m telling you now without any shadow of a doubt, you’re going to be in great shape full stop, don’t let anyone tell you otherwise, if they do, then they don’t want you to succeeed. There are plenty of people who all want the same thing on here, to be healthy, successful and happy, and really achieve something special in the next 12 weeks.

Don’t let anyone put you off this road, you’re going to learn that being consistent is the true secret of being fit and healthy, and mentally strong. This is your time, let’s do it!!

Keri

day 1

Day 1 of the 12 week challenge and are you making the most of your efforts to start off on a good footing?

Today in the news, is classed as “blue monday”, apparently today we are more depressed than ever, and the realities of christmas and early january are hitting us. Christmas is a long way off, summer is a long way off and things are supposed to be, well, depressing!

The perfect time then to get going and do your best over the next 12 weeks. For starters today, i would look to do a resistance based workout, for example an inside circuit would be a first class start today, wednesday and friday. Then i would look to do a cardiovascular workout tuesday and thursday, have saturday off to do what you want, and maybe do an activity you really enjoy on sunday. This schedule will depend on your fitness levels of course, and many of you won’t be able to train hard 6 times per week of course. Doing 3 inside workouts may be enough for you, but nothing stopping you doing 3 walks too on the other days?

Remember this is about changing your lifestyle, and if you’re already at a certain standard, it’s about raising that bar several more levels. It’s about paying more attention to your eating, it’s paying more attention to your workouts and actually doing them without fail, and really setting a higher standard for yourself so you can’t have the best quality of life possible, you have the power to do that.

From today, start writing down your workouts, and promise yourself that you’re going to try and beat this week’s levels next week. It’s all about making improvements from week to week, that means you are capable of making 12 big improvements by april as long as you’re consistent, and are motivated to bring huge benefits to your health and beyond.

There has been a lot of posts over the last few weeks, most of them are information you can use every day to get fitter, healthier and stronger mentally. It’s all here for you and feel free to ask questions along the way!

Keri

Don’t look back!

Tomorrow is your chance to get in the 12 week challenge, the chance to change your life around, and make things happen for yourself in a very good way, and others when you consider how much energy that can come into your life!

Here’s a way to think about it on whether you should take part of not. Do the “rocking chair test”!

Imagine yourself 80 years of age, on a rocking chair on some porch somewhere, reflecting on your life. You look back to this time on january 17th, 2010 and wonder should you really have gone for this challenge, to turn everything around, get fit and healthy, and stronger mentally than you have been for some time?! Chances are that you would have, as really you have nothing to lose, and everything to gain!!

It’s time not to be part of the crowd and follow like sheep, its time to take charge and do something very positive indeed with your life. Life will look very different indeed by mid-april if you really apply yourself and challenge yourself on how far you can go.

You are all invited, let’s do it and see you tomorrow for day one!

Keri

12 week challenge

The 12 week challenge starts this monday, 17th january.

Things to do

1 do your very best for 12 weeks to get in your best physical condition, both inside and out, no faddy diets and calories under 1200 calories per day (which is technically being malnourished).

2 to become mentally stronger, the discipline of eating and training well will automatically bring more mental strength and help you overcome life’s challenges

3 to take photographs of yourself from this weekend, and then at the end of week 12.

4 to take your waist measurement in inches, and then work out your height in inches, try to get your waist less than half your height in inches. This is a great sign of increased health and wellness, and that’s what we are looking for. Let us know your progress.

5 you are welcome to take other measurements of yourself, for example, neck, shoulders, chest, waist, hips, thigh, calf, bicep and forearm, as well as getting your blood pressure checked out.

6 try and keep a daily diary, and a list of your progress and accomlishments. This will act in the future as kind of a success map on how you got into great shape.

7 log in here daily for updates on your progress, help from like minded people and support from myself. Everything changes here every day in case you didn’t notice before!

8 list your goals from what you want out of this challenge in the next 12 weeks, and even what you hope this next 12 weeks will lead to. Perhaps, if you have lots to lose, it will increase your career chances, most employer’s now look for fit and healthy workers to contribute to their business/organisations. OR you may want to get into amazing shape for the summer or fix some health issues that you’ve been avoiding for sometime, whatever it is you can do it!

9 i want you at the end of the 12 weeks to write a brief essay on your experiences, the best ones i will post online and they will be extremely valuable for new members when they discover the highs and lows when trying to get into shape, we want the truth on here and members posting here have already been valuable.

10 if you need extra support, drag an extra member to do it, maybe a family member, work colleague etc, all the workouts and eating ideas are already on this blog, and literally more are appearing daily, so let’s throw the excuses out the window and really get it done in 2010!!

This goal setting question and answer may help you get focused

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………………………………..

 

“Fat burning workouts”? Or gimmicks on machines?

Chris has asked a good follow up question so I though I’d post this one too.

I am confused on fat loss programmes, the gym machines seem to have lots of different programmes on there, but I seem to find the “fat-burning” programme very easy and don’t even break into a sweat?

Here’s one of my favourite and least favourite subjects at the same time! It always makes me laugh when they put these ‘”fat burning” programmes on the machines. Are they suggesting that the rest of the programme don’t burn fat? Do they suggest that the rest of the programmes are for very specific purposes only? The reality is that this is a very gimmicky way of training so don’t listen to their claims, most of these so called programmes are to make the machine seem a little more interesting, and keep some variety in there. You can measure your heart rate during exercise, and I measure all my clients, but if you find that difficult, look to put a 8 or 9 out of 10 effort each time you train and you will be doing very well, now THAT is the intensity you really want to be reaching in your workout, not what some made up routine on a machine that doesn’t work you that hard in the first place.

I addressed some of this in my previous post “do I need to work over 20 minutes to burn fat?”. If you think about this logically, any exercise will burn fat and you don’t need to be working for hugely long periods of time to burn fat, it’s what you do and not how long you work for. The fat-burning programmes you speak of usually encourage you to work at low intensity for lengthy periods, that’s why you never get into a sweat as you say and you are being short-changed of a great workout potentially.

The good news is that you can make any programme a “fat-burning” programme, all you have to do is make the effort worthwhile and exercise with purpose. If you are not really pushing yourself, and simply doing the workout at a slow leisurely pace, you need to up the intensity to truly burn fat as they say. If you’re working on a treadmill, increase the speed, or increase the incline. If you are doing weights or resistance exercise, add the weight progressively to increase intensity, and cut your rest in between sets down, that’s why I encourage you to work in a circuit style as seen in previous posts. See my interval training post, that’s got some solid training ideas in there to truly burn fat and quickly.

You know deep down chris that those “fat-burning” workouts that seem to last for really long periods at low intensity don’t really work, are hugely boring, take most of your evening up, and you need to buckle down and make improvements if you really want the changes for the better you are obviously looking for.

I have posted lots of examples of workouts already, and hopefully you can see that the theme is relatively brief workouts, but done at a higher intensity. You don’t have to work yourself until you’re blue in the face, but you do need to work slightly out of any comfort zone you may be in right now. Look for constant improvements, keep a training journal over the next 12 weeks, and you may be surprised at what you’re doing in week 12, compared to week 1.

Try some outside workout, can’t beat the fresh air and you can get a different scenery each time!

Let me know how you get on!

Keri