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Thursday, 14th November

Its great too see so many of you are not tempted like a lot of people to take short cuts, and follow so many easy but non-productive ways to do things that will end up in failure.

I seriously think that the true hero’s are the ones who can train throughout the year, never miss a workout unless they are ill and always look for improvements and consistent progress, this is exactly the right philosophy to have!

These super-dedicated people ARE out there and you have proven the good effects that regular workouts and good food will have on your body.

I get questions all the time about the best training programme, whether the following fads like the power plate vibration system is any good, whether the masai based trainers with the big heel’s are truly the answer, whether the vibration belt’s you put across your stomach really work, whether the latest new gym opening is really going to work this time, whether the latest fitness dvd is any good, whether the 2 minutes a day workout can really change your life, whether the flimsy machines you see on the shopping channels are really any good?!!!!!!!!!!!!! You know how I am going to answer those.

These are the questions I always get and they get the same answers!

Forget all of those usual faddy false promises that faddy diets make too after Christmas, all they bring is long term misery because 97% of them fail and you put all the weight back on, and 5% more according to all leading scientific research into that “industry”!

If you show up 80% or more of the time for training, you WILL progress.

If you eat well and healthily 80% or more of the time, you WILL progress.

If you train with purpose 80% or more of the time, you WILL progress. You know this works and most of you have experienced great results.

Why look for questions and answers and try and re-invent the wheel when you know this will work very well for you-HARD WORK that is?!! There’s no way around it.

A week off can turn to a month off, and this can turn into a huge break. Lets not go there especially with Christmas coming up, NOW is the time to make the big physical improvements, and not after Christmas when you can hardly breathe because of the cold air and all the weight you have put on!

That’s why you can be a 52 week hero, that person who achieves that (allowing for the odd cold/illness, holiday etc) really is a hero in my book. When you think about it, how many people do you actually know who make that kind of commitment in their life to anything?

Someone who achieves this deserves all the benefits they get, because they quietly work at achieving at being the best they can be.

The time for talking a good game is over, its time to go for it for the next six weeks and do your best no matter what.

Twitt
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Thursday, 7th November

Making changes to your programme must happen from time to time, many successful athletes go on 12 weeks blocks of training, and then this is part of a 12 month plan when training changes every 12 weeks.

This is because they are usually competing in a certain athletic event, that allows them to peak for that event gradually, and afterwards they will taper their training to recover from all that effort.

The changes that you should make should be a lot simpler unless you compete in regular events of course.

For example, if you are sticking to the same programme week in week out, for the whole 12 months, then obviously you need to change because your progress may be stuck in low gear! You are probably bored, you go through the motions and exercise is something you probably “just do from time to time”, rather than something you enjoy and excel at.

I try to break it down to 4 week intervals when assessing an individual’s training through regular measurements. When you assess someone so regularly, you quickly get to know them very well. If they put on body fat over 4 weeks, then there is a significant problem straight away. Things need to change usually across the board and quickly. This arrests a potential longer term decline, and sorts the situation there and then.

This is a big reason why we measure every 4 weeks, and don’t let it drag on fearing bad news. Most people do well every measurement, but when you go the wrong way in terms of waist size and body fat, then its time to fix it right now and set your programme and dietary plan accordingly!

This is why we have stepped up the email support too. Constantly reminding individuals what is expected of them, and most importantly what they expect of THEMSELVES, is vital to make sure that RESULTS are the top priority, and going through the motions is totally unacceptable!!

www.kerimckibbin.co.uk

Twitt
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Friday, 1st November

The half term week confuses a lot of people when it comes to exercising.

Routines are all over the place, kids are off school, Halloween has thrown a lot of people off their normal good choices, and exercise has usually ended up in last place for many this week.

So if your overall goal is progress and you regularly take part in our measurements, then this week will have been a write off for some of you with children.

One of the key answers would be to shorten your planned workouts, select key exercises that will get the job done in double quick time, and maybe shorten the frequency too, after all doing a little bit is far better than not doing anything!

So for example, if you typically train Monday, Tuesday, Thursday and Friday, for an hour each time, then if you really have no time, then just commit to three workouts for 20 mins a time, surely you can do that?

Those 20 minutes HAVE to count though! To make the most of your time, warm up before and after the 20 minutes.

For example, today I just did a 20 minute blast of using the prowler, batting ropes, boxing and swiss ball core work.

There is a nice variety in this work, making different demands on your body in double quick time!

Picking 4 exercises in a row can work very well for you if it TAKES INTO ACCOUNT your current physical condition.

You do not need to overwork, all you need a higher intensity workout than normal to SUIT YOU and nobody else!

Please consult a fitness professional before doing high intensity workouts.

So shorter high quality workouts can solve the problem of having no time to exercise.

Just make sure you are handled with care and WORK TO YOUR OWN PERSONAL LEVEL!

Twitt
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Monday, 28th October

Monday is a recurring theme in terms of the need to get off to a good start in your week, especially on here when we always like to discover what it takes to be in your best shape.

The need for a big workout is obvious.

What we don’t always talk about are those snacks or meals that can give you a bundle of energy that will power you through a workout.

That time of day when you may need it the most is around the 4 o’clock time when you may have just finished work, you are rushing around everywhere, and the last thing you need is going into your workout with zero carbs inside you.

For instance, don’t worry about eating a second bowl of porridge at this time too, even if you have had one for breakfast earlier in the day.

Porridge is the ultimate slow release energy provider, giving you real energy just when you need it.

If you don’t get enough energy in at this time, not only will you have a poor workout, but you are very likely to overeat in your evening meal, because just think of the time you have left it without a meal. Lunch at say 1pm, then an evening meal at 730pm is far too much of a gap!

4PM has become a crucial time for many people I have found in your 7 day eating diaries, so start filling in the gaps and you will perform far better, and lose more body fat in the meantime!

Twitt
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Friday, 25th October

Friday is a day which perfectly illustrates what we talked about energy levels being affected by lack of carbohydrates-the body’s preferred energy source.

How many of you have skipped your Friday session because you have “no energy left in the tank”. Perhaps you say to yourself that it doesn’t really matter anyway, because you have worked hard enough in the week anyway! I see this a lot.

If you manage to get a Friday session in, you will go into the weekend feeling good and much better about yourself. You will feel as if you have had a very good week, and you won’t be leaving your training Thursday until Monday, which is a who four days of training. This approach definitely won’t get you into the shape you really want to be in.

On top of all of this, when you get to the following Monday workout, you will feel that much more sluggish, and be less enthusiastic about starting your week with a bang!

Missing Friday also encourages you to start early on your weekend treats too. If you aren’t training, then you may just buy some junk food early, keen to “relieve stress” of your week with some sugary treats or alcohol bottles.

Friday for me is a “just do it” kind of day!!! Don’t think about, just do it and reap the benefits afterwards and put yourself in a great frame of mind coming into the weekend!

Twitt