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Monday, 18th March

A great day to be Welsh on saturday, an unbelievable result and great to see a great team effort coming back so strong, especially after the nightmare against Ireland in the first game. This shows unity, teamwork and a deep seated belief.

Monday is the same for them though as it is for us. Time maybe to still reflect on the weekend, but our minds need to be very much on today and the week ahead. The professionals from saturday will today be back into their stride. They will be eating right again, taking in plenty of fluids, ready to train well and look forward to the weekend’s games.

You should have that same attitude too. It may sound fanciful to you, but getting a professional attitude will keep you in shape for a lifetime.

Those of you who are used to peforming at a high level most of the time, will be used to eating the right things at the right times. You will be used to taking onboard enough water throughout the day, you will be getting to bed early in the week to make sure you recover from your workouts, and this is very much close to the attitudes those boys on saturday are used to showing in their normal daily lives.

This is what i try to teach individuals in their training too of all ages-professional training techniques that will get you results far quicker, and just as importantly, in a totally safe way that won’t stress your joints!

You have all the information now to train and eat like a pro, never has there been an opportunity like right now too get into the shape of your life!!

Twitt
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Tuesday, 4th September

We talked about raising the bar with your exercise yesterday, and the absolute importance of not giving in to missing your workout just because it was first week of term!!!

This week already, I have trained many mothers who could have easily called off their training, but are aware of the hardship of missing a week or so when they get back.

Also, they tell me that their eating usually goes by the wayside when they don’t train. They miss the motivation to eat good healthy food when they do not exercise, and I can vouch for that myself.

Which brings me on to the eating side of things, are you going to stand there today accepting the fact that somehow you cannot eat well and healthy all week long? Of course you can still have a treat on the weekend, you can have a drink on the weekend as long as you don’t go bananas and you keep it to one night? Isn’t this a great example of compromise on both our part’s?

So the kids have started back school today, and hopefully you are back in the kind of schedule that is going to support a healthy lifestyle!

You have your supermarket shop in, at least 80% of it is healthy, and you will support your kids health very well by giving them healthy choices most of the time too.

Automatically when you eat healthy, you become much more energetic and much more feeling like doing some exercise. The opposite is true when you don’t eat well!

So with the word “routine” and “schedule” happening big time this week, and the kids finally going back to school, you have the perfect platform to launch your exercise programme and support your health and immune system with as many fresh, natural foods as possible?!!

What are you waiting for?!!! Let’s do it!

Twitt
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Wednesday, 1st August

Usain Bolt says once you come out of the blocks in a 100 metres race, and out of the drive phase, then the last 40-50 metres is quite relaxing for him, and there’s nothing he can do to make himself run quicker.

If you see quotes from most world-class athletes, they try and stay away from any great strain in their efforts and rely on great technique and even relaxing at times throughout their races/competition.

This can apply to your training too of course.

Have you noticed when you start to run, it seems so much of a strain, that you may never get to the stage when you will be able to run without straining yourself.

Then with a bit of walking, a bit of running, bit of walking, then some more running, you end up getting to the stage when you can actually run all of the time. This is extremely difficult to do and its the practice you need to get in to eventually alleviate all of this discomfort and strain.

Anyone who runs now, or who has had to go through this process will testify that all of this is true.

Then the next stage to go through can be quite a pleasant one.

When your fitness gets up considerably, you eventually get to RELAX in your running stride, and this enables you to run for much longer distances.

For many of you who can run good distances,  you will experience the ability to get some serious “thinking time” in your running. This means that you can relive your day through your run or think about a business opportunity or think about your family or anything you want, as the actual process of running is not that difficult anymore, it has become more of a regular thing in your life, and the ability to relax is absolute key for you!

These are all different processes along the way of being in your best possible shape!!

Twitt
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Thursday, 8th March

Following on with the family food advice, you need to keep considering why you are doing this whole thing, and this will keep you strong in your times of doubt and uncertainty.

  • Eating often is fun and good for you!

–     This day’s eating is all about eating every 3 hours or so, raising the rate our bodies burn calories so we burn more fat, feeling full throughout the day so we don’t feel the need to binge at certain time, and actually feel about hundred times better than we have before.

Positive trade off’s

–     You CAN keep this way of eating up if you really try and all it takes sometimes is  5 minutes preparation the night before making a packed lunch.

–     Plus, all that money you will have spent on junk food can go on something worthwhile, like a new dvd or some new clothes!

  • Summing up

–     changing your lifestyle to a rewarding healthy one starts with what you put into your body. Make it a priority when you go to a supermarket to influence your parents on what you want to eat. As a parent, you can inspire your kids to eat well too. They will listen if you tell then you want good food (and vice-versa) and soon it will become second nature.

–     Make sure you try and work up to 5 servings of fruit and veg a day

–     Try and get 2 servings of protein such as fish, chicken, eggs, lean beef, nuts, lentils etc per day.

–     Choose 2 portions of milk, yoghurt, cheese etc for calcium and extra protein

–     Use whole meal/wholegrain versions of pasta, bread, rice, cereals, potatoes to give you lots of energy every day.

–     Try to limit these in your diet using them more as a treat-Crisps, cakes, biscuits, pastries, chips, mayo,  salad cream, margarine, cooking oil, pop/fizzy drinks

You have had a pretty good overview on how you should be making your healthy lifestyle count, and its benefits.

If you adopt all or most of these guidelines, then you and your family’s quality of life in terms of health will be enhanced out of all recognition.

Once you do it this way, you won’t fall for the next “big” diet, those slimming classes that never ever worked long term (scientific studies back all of this up), or any of the faddy ways to lose weight.

Trust in your own instincts of what is right, is sensible and likely to work for you over a lifetime!

Twitt
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Monday, 31st October

Most people think about their training in terms of splitting up body parts, splitting their cardio and weights workouts, splitting up between morning and evening training sometimes.

Then we come to food, some try to split carbs from protein, some try to not eat much in their day so they can drink alcohol in the evening,

Some people split their eating into different diets through the year.

They may  do red and green days for a month (protein on one day, all carbs the next), then they may do the no carb diet just before summer, then they may do a shakes and bars diet for a while, of they are looking for very quick weight loss even if none of these are really sustainable of course!!!

When you split up all of these aspects of your health, your body will suffer because you’re confusing it too much and you’re not allowing it time to settle on a healthy diet with a good amount of nutrients it can rely on every day.

The same thing can happen with your training, if you do just running one week, then just weights the next, your progress will slip back in  both these types of workouts.

These types of workouts should always be included WITH each other in every week you train. You must do resistance/weights AND cardio (run/walk/swim/cycle for example) EVERY week to have good results.

With time seemingly a lot shorter for most these days, IT IS entirely possible to do whole body workouts in EVERY session, and the great news is that the best results are usually from this way of training!

You will burn far more calories per workout, you will break more muscle tissue down (which speeds up your metabolism), you will develop a lot more endurance and become much more of an all round athlete!

The benefits are overwhelming so give your body the best possible chance by employing these methods and your body will appreciate very much the stability you give it!

Twitt