Monday intentions, good and bad

When you make plans for your weekly workouts on a monday, you are also planning on what to avoid. For instance, today i will be doing my workouts, i will be eating well, i will focusing on getting enough sleep, i will be trying to reach my normal standards, perhaps even exceed them, i will be making sure i get my fruit and vegetables in to avoid all the colds out there at the moment, i will be trying my best to help others reach their goals etc etc.

This list of things to do is all positive, but i also subconsciously have a list in my head on what NOT to do. I won’t eat the junk all week that i will know will give me a wheezy chest, like it did on my break in london. I will give 110% to my workouts, not leave myself down simply by going through the motions, it’s not going so happen! I won’t be going down the pub because a couple of friends are, i won’t be buying sugary/fatty foods in the supermarket simply because it’s “nearly christmas” and i “deserve” it for some reason. I won’t be denying myself of sleep because i know it’s going to hurt my performance the next day, sleep is vital for me or i let everyone else down the next day, and yawning all day in front of everyone isn’t exactly “inspiring”!

It’s important to appreciate that when you seemingly deny yourself things, you are also being hugely positive about your life. You are building your self-confidence, your self-control, realising you do have willpower after all, and the control of your life you never thought you had is actually there, and you have a lot of it to call upon when YOU want it.

 You are not ignoring friends if you don’t drink or eat badly with them in the week, you are just choosing to live your life for the better, and feel better, nobody can deny you that!


Do i take my kit or not?

After a weekend in london, its always great to have been away, but great to have arrived back too. The main point of this post is about the eternal question;

1. Shall i take my kit on holiday/weekend break?

2. Do i even think about taking my kit?

3. I always take my kit away!

You can possibly guess that i now always take my kit away, in the past, often i didn’t and paid the price when i came home. The “price” would be a wheezing chest, shortness of breath, weight gain and generally feeling not so good and sluggish. That is exactly the reason i take my kit away, i simply want to FEEL better when i come back, its that simple, and i really don’t want to be a few pounds heavier after just a couple of days away!

So the bottom line was i did two runs, both at 5.45am on saturday and sunday, only for 25 minutes and after a shower, i felt incredibly better after pounding oxford street when only the cleaners were around, and some coming home after a night out!! It was freezing in a pair of shorts but that feeling only lasted around 5 minutes, and it did have some strange looks!!

Another question you may ask, why are you so “boring” to run on a break? First of all, it’s part of my lifestyle and i want to feel better and well, as listed above, and isn’t it more boring to whinge about how many pounds you’ve put on after a trip, and complaining how bad you feel? Not exactly entertaining is it! I’ve been in both camps and i can assure you that feeling great is number one by a mile!! When you make the commitment to look after yourself, you take every opportunity to look and feel your best, i didn’t always have this mindset, but so glad i do now!

We all eat richer food on holiday, we may drink a bit/lot more. It needs to get worked out of our systems sometime or another, there’s no time like the present so let’s make it happen!


couldn’t wait so try this

The programme!

4 stages

Overcome doubt

Start to believe

Be proud

Living the dream


Overcoming doubt (weeks 1-2)

Every single individual I’ve ever had the pleasure of getting into shape, they have all had the feeling “can I really do this?”, or “I’ve tried everything else before and it’s never worked”, so I’m not new to what doubts are going through your mind. I’m here to tell you and show you that you CAN do it and achieve major things in your programme, in fact, the more you dare to dream, the more you’re likely to achieve long term.

The overcoming doubt phase will usually last for 2 weeks, which gives you “bedding in” period for any programme. It’s about learning how to eat foods that will help you perform better in every area of your life, as well as your workouts, and more importantly, feel better than you‘ve done in an awful long time!

This stage is also about learning what exercises are best for you, which have most benefit for you and learning how much of each you should do.


Start to believe (weeks 3-4)

You will have had a decent first 2 weeks by now, and started to get to know your body again! You will be learning new ways to cook food, eating foods perhaps you previously thought of as tasteless, you will being to feel that much better, and you may realise that you’re not so bad at this “exercise” thing after all!


Be proud (weeks 5-6)

You will have accomplished a lot by this stage. You will be in a flow of exercise, suddenly started to make exercise a little bit more intense than normal, and liked to feeling of wellbeing you get after a great workout. You will being to do things you never thought possible, really enjoy the outdoors again and if you eat high-fat, sugary foods again on a regular basis, it will make you feel sick, tired, irritable and soon yearn to get back eating fresh, natural

foods (hard to believe I know but it’s true!)


Living the dream (weeks 7-8)

“living the dream” isn’t about suddenly having a luxury yacht in the marina, it’s not about winning the lottery or anything in material terms. It’s about feeling fantastic again, walking up as if you look forward to the day again, feeling that whatever you taking on that day, you’re going to do it and then have some energy to spare, as well as having almost daily complements on your appearance, and the good news is that this stage lasts for life, as long as you keep to your new lifestyle and follow the tried and tested structure you now have in your life!


The beginning!

Let’s get to it, I’m sure you don’t want to waste too much time reading and I want you to spend more time “doing” so let’s go!


Eating good makes you feel good full stop!

I always tell everyone to look at the way they eat in terms of how they feel, and how they perform in the lives right now. If you’re not feeling like you have much energy and there’s no medical reason, then there’s something wrong. If you’re putting on lots of unwanted weight or just feeling flabby, there’s something wrong. If you’re not going to the toilet regularly, then there’s something up! If you’re not sleeping properly, the guess what?!!

Let’s take away the excuses and address why you may not be performing like you know you really want to!



Let’s start at the very start of the day. A lot of people I know don’t eat breakfast, or they don’t “feel” like it or they may think they will lose weight if they don’t eat. They are all WRONG! Breakfast has to happen or you don’t kick your day off right. You will not burn calories straight away, you will have no energy and your digestive system is not firing properly. Follow any of my recommendations for breakfast, they will change your life I promise, and for the better. And another thing, before you eat breakfast, try and have a glass of water, put a slice of lemon in it if it’s too much like hard work, but what the water does is clean your system out. Have you noticed that when you have a pee first thing in the morning, it is usually a dark colour, this is due to all the “bad stuff” from the day before building up in your system, the water will take care of that and even better, it will actually begin the “feel better” process of the day!



This is a time usually for most people if they’ve skipped breakfast, the day begins to go even more wrong. Fried bacon in a white bap with ketchup sounds tempting, chocolate of ANY kind sounds compulsory, and a bag of crisps sounds part of British culture! Here’s a good incentive not to eat them, have a look at the person eating any of these and especially if they eat them REGULARLY. Most likely, they will be carrying some or a lot of excess weight, or if they’re not, they’re going to struggling with spotty skin, or a general redness of poor complexion. Nothing wrong with treats like this now and again, but regular consumption is not going to be one of your greatest ideas, and will slow down or stop your progress.

Fruit sounds like a boring option for you maybe, but give it a try, there’s always going to be one or two types fruit you like, and maybe try some natural yoghurt on top to sweeten it up. Natural yoghurt usually gets a bad rap too, but usually because most people never try it, and they never try it with their favourite fruit, or maybe with some a small handful of chopped nuts thrown in. remember we’re think fresh, natural food and we’re trying to feel better. The sooner we do it and make the change, the better!



This is all about getting to love food again, but not always taking the easy option and picking something too high in saturated fat, and loaded with sugar! We’re going to discover lean, fresh proteins (chicken, turkey, fish) again which are vital for keeping your lean muscle tissue, and that means keeping the rate you burn calories very high!

The important factor in determining your lunch has to be balance. We’re thinking a piece of protein around your size of your fist, a healthy supply of colourful vegetables, and your carbs (energy) should also be the size of your fist. This isn’t always possible when you’re on the run so I’ve included plenty of options in the lunch list.

Many people are out for lunch, or calling in bakery’s etc. The trick is to stay in control and realise the fact that YOU’RE paying for the food, and have the RIGHT to ask for no mayonnaise, little or no margarine or butter, little or no salad cream etc. The sooner you start taking control of your food, the more results you’re going to get, and you’ll find that those closet to you may actually begin to follow you! We all take what’s given most of the time, so it’s time to change and finally be your own boss. It’s not about being a “health freak”, remember it’s about being the best you can be, feel fantastic and do what you want in life, and this plan is going to make it happen!



Is a time when most people struggle for energy. Usual reasons include eating too much for lunch, which means too much energy, fats consumed which “spills” over and leads to a sleepy feeling, and a lack of general will to do anything! Putting fruit in your programme at this time will help enormously, giving your body some natural sugars it needs.

Another good idea would be to include some nuts at this time. Cashews, almonds, walnuts, brazils are all examples of tasty nuts that provide your body with essential fats your body needs. Your skin, hair and teeth all depend on these naturally good facts, as well as your vital organs and inner workings of your body. Fats often get a bad rap but these fats are an outstanding idea for your diet every day, so make sure you take them in!


Evening meal

This is the meal that many people when I first meet them, have a decent stab at. A lot of people suddenly remember that vegetables have to come in sometime during the day! Try and make your plate colourful when it comes to vegetables, this way you can get a fuller variety of vitamins and minerals your body really needs. Like lunch time, your body needs some lean protein to protect and preserve vital lean muscle tissue. This helps enormously in making sure your metabolism keeps firing along at a much increased rate, so give it a helping hand by putting the right foods in!

Everyone has screamed at the sight of carbs the last few years, but they’re not really the bad guys! Too many carbs are the bad guys, which can lead to that “overspill” effect we have talked about so far. If you take in too much of any food, you will put on a little body fat full stop. Like I keep saying, try and keep your carb serving to the size of your fist, the protein to the size of your fist and vegetables in abundance, as they are low in calories and packed full of great nutrition that you’re body is going to thank you for!



One of the most important factors in your diet, yet most people don’t follow through and get enough water full stop. Most people know water is vital, but most rely on tea, coffee and fizzy drinks. We all get thirsty, but by then, we’re usually dehydrated. It’s important to get water throughout the day, and not in big amounts in one go. If you try this method, all it will do is make you go to the toilet more. Sipping regularly throughout the day will give you a performance improvement of up to 30%, compared to days when you don’t take in enough water.

Taking in enough water won’t only make you perform better, it’ll make you feel better, and keep your concentration levels high too. It will lead to greater fat loss, you’ll be working better internally, and a great bonus would be having healthier, glowing skin, free of any redness or spots. It’s all about cleaning your system out and keeping it nice and healthy.

8-10 glasses a day is recommended but you will need more once you start exercising and your body temperature starts to rise. Start off slowly by increasing your water intake and work your way up. It won’t take long before you’re feeling unbelievably better!


Friday to sunday lunch time

Will be up in london on a rare break until sunday lunch time, so will update blog then, or before if i get the chance. Good luck to you all and let me know how you get  on!


“Can’t do that” society

This is for all of you who have been told that you will never amount to anything! Society conditions us to be cautious, and not to step our of our comfort zone, here’s a few examples.

All of us have been a child, and some of us have been a parent, so you can relate to this hopefully. When you’re a child, you constantly get cuddled and fussed over, but also you get told not to do things too. If you get too close to the fire, you get stopped and told not to do it again, you get told not to spill your food and eat like a pig, you get told to make a better effort at not filling your nappy when you’re potty training etc etc. Rules start to come into your life!

When you get to school, you start learning that what you got away with in the house doesn’t cut any ice at school, and you learn more discipline, and you are taught by the teacher and your friends, what you can’t do and what you can do. Things have suddenly become a lot more limited in behaviour, and your choices on how to do things.

Then you are judged by your efforts in school and usually categorised as an A, B or C student for example. Certain things are expected of you in life and a certain range of career is expected of you. When you eventually fit into one of these careers, and then perhaps it’s not what you thought it was, the option to change it is usually met with those famous words “you can’t do that”! or “don’t you want to think about that?” or “something else may not suit you or you will find it hard to get a job”! “or even just be happy with your lot in life”!

When you are growing up, you usually have a circle of friends and there is pressure to conform. When you want to do something different that doesn’t really involve the rest of the group, who here has met with astonished looks , and not exactly lots of approving words?!! “You can’t do that” will often be thrown at you in a non-improving way.

What if you have put lots of weight on, your fitness is a distant memory from school, isn’t it true that your new circle of friends are usually not really interested in being very healthy, being fit and feeling fantastic about themselves. There may be one of your friends into a healthy culture but that may be about it. When you suddenly announce that you’re fed up with your weight, your fitness, feeling rubbish, no energy, no drive, fed up with your job etc, aren’t you suddenly met with an initial “don’t be stupid, you look “fine””! When you expand on your plans, doesn’t the “you can do that” undertones start again, or ”you’re too old” or “you’d better be careful” comments start all over again.

You can see then the “can’t do” attitude rules our lives, isn’t it easier to simply “fit in” and not be “controversial”, sounds ridiculous but true and if you like being part of the herd, like a sheep, then perhaps this may be the wrong message for you.

If you are interested in changing anything or even everything, and were told that all it took was opening your mind, and writing down a list of things you really wanted, and taking action to go and get those things, would you believe me?

What about Cyril who regularly posts on here, he’s down to 18 stone now, but I see him at the most at 15 stone, his mindset will allow him to get there or not, it’s his choice and I’m going to help him get there, but he ultimately chooses to get there, and put the work in of course. He is 200% capable!

 At a heavier weight, your mindset is different because you do not quite believe that an amazing physical condition can be yours. This is not the “right” of other people, it is your “right” if you put the work in, really leave no other outcome possible in your mind, and take constant action every day to get there. I’ve gone on about most people never taking any action and complaining about life. Isn’t it time by now that you took action to get REALLY where you want to be, isn’t there more to life and did you really imagine when you were that 10 year old boy or girl, that life would really be just “this”? If life is amazing for you, then that’s fantastic and you can probably relate to all of this today.

Life is all about being grateful with your lot, but doesn’t mean you can’t go out there and really get what you want does it? Don’t let anyone tell you that “you can’t do it”!

Life is much better when your are healthier, you workout because you feel better, you eat good food because you feel better, you help others because you feel better, people complement you because sometimes you happen to do good things in life.

Don’t believe you CAN’T DO this or that, you know the truth and taking action every day is key, in short DO SOMETHING ABOUT IT and it will become infectious and you will suddenly become this goal-orientated individual who knows everything is possible, as long you put the work in!

I want to know your stories and let’s start proving you can do it, and prove a few people wrong along the way maybe, which is always fun!! Keep using the resources on this blog and ask me anything that will help you.