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Tuesday, 22nd October

So we are up and running and hitting Tuesday with a spring in our steps? If you had a great workout yesterday, and eaten well yesterday and today, then surely we are all up for getting through good workouts again today and the rest of the week?

When it comes to frequency of workouts, I would advise the following.

Whilst any exercise is considered good and nobody could ever deny that, you should always commit to some sort of plan.

My advice would be to train a minimum of 3 times a week.

This allows you to get a lot out of exercise, it allows you to do different things, create more variety in your training and gets your body better used to the rigours of exercising regularly.

Training four times a week or even five times can really increase all the benefits greatly, if you have the time to do so.

If you train four times a week, I would split It up typically by doing a Monday and Tuesday, Wednesday off, then training Thursday and Friday again. I would also do some mild exercise on the weekend, so you don’t feel too sluggish for Monday’s workout!

I would never train more than three day in a row, as the body needs rest, and you will come back fresher for the break.

I have some people who train 6 times a week, every week. However, these are the individuals usually who have been training for a lot of years, have different goals and require the training frequency in order for them to reach a high level.

I would never train 7 days a week, you definitely need at least ONE day a week off, in order for your body to recuperate and get its energy levels back up t get ready to go again.

We can talk a lot about training frequency, but the main thing is to actually show up in the first place, so get going today!

Twitt
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Monday, 21st October

The purpose of being here is to educate people on how they can improve their results physically, and with their health in general. The reality is that most people never get to seem It right, and I try to take the guesswork out of this tough process (at times).

You know by now that is Monday, and how much I emphasise the vital importance of training sometime today, to kick your week off in the right way, to give your week fresh energy and to get your mind focused on having a strong, active week.

The first Monday workout will work wonders for your enthusiasm to eat well too. There’s NO WAY you will want to waste your hard earned efforts on eating junk food afterwards. You should know by now the importance of eating well, and how well your training efforts go with nourishing yourself properly on training days.

This is why we have come up with so many recipes, so many of you receive emails on their food habits, and the new ideas for meals and snacks, all of this effort is very worthwhile because its great to see you all improve-and very quickly for many of you!

The feedback I am having right now is that most of you are very positive about the 22 page email, even if takes some days to read! At least a lot of those ideas are permanently in front of you now on you computer, and you can look them up at any time.

The succession of food ideas will keep on coming, and even if just use half of them and are beneficial, then the progress you will be making will be worth it, because you will have changed your eating habits, you will be much more focused on eating much more natural food, but the great thing about it all is that all the recipes taste great and are GOOD FOR YOU!!!!

So we are off to a good start and make sure Monday is a massive start to the week!

Twitt
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Tuesday, 15th October

Key dates for you to consider would be ten weeks tomorrow is Christmas day.

The next key date would be right now and the next seven days ought to be considered vital.

I recently requested everyone I train complete a seven day eating and drinking diary. This makes the individual realize where they are going right, and where they are going wrong.

You can see from a seven day diary things perhaps that you didn’t realize you were eating. Snacks maybe that you usually called for on the way home for, that perhaps you didn’t realize how destructive they were for your health. Explaining the nutritional value of certain foods can shock people, and most importantly, change the habit there and then and suggest a new direction.

I have seen some big turnarounds with seven day diaries, literally from eating chocolate and crisps all day, to a diet full of fresh foods, lean white meats and fish for the first time, more vegetables for the first time and snacking on nuts and fruit for the very first time.

This sort of change can make a real transformation happen in a relatively quick period of time.

This is the power of the next seven days for you, and literally you can make huge changes in this time so give it your best shot and write down your seven days in their entirety.

Twitt
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Monday, 14th October

Time to recap on what we need to be doing as we get well into Autumn, and the simple things that will enhance our lives and increase performance!

Choose healthy cooking methods

Frying adds fat to your food, and deep frying adds most of all. Grilling, boiling, baking, steaming, poaching and microwaving are the healthiest cooking methods. Stir-frying is fine if you use minimal oil so aim for a teaspoon or two of olive oil and no more.

Eat before you shop
This is a well-known tip but we are going to repeat it here as it is so important. If you go to the supermarket starving you are much more likely to slip sugary, fatty items into your basket almost without noticing it. ‘How did these doughnuts get in here? Oh well, I suppose I’d better not let them go to waste…..

Drink lots of water
If you feel hungry, try drinking a big glass of water rather than snacking. Water fills you up and decreases your appetite. Also this is for essential hydration during training.

Exercise
Exercising is a vital part of any weight-loss programme as Keri would have emphasized to you by now! The more muscle you have, the more calories you burn and the more weight you will lose.

Keep healthy snacks nearby
Make sure you always have healthy snacks nearby, in the house, fridge, desk at work, car or handbag. That way you have no reason to visit the petrol station for fast food snacks.

Like anything in life, you have to get your healthy strategies in place from the start of the week to look and feel our best, without these tactics, we tend to do things on instinct and grab something we wouldn’t normally eat. The right plan is essential.

Twitt
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Thursday, 10th October

There’s a nice little story in the paper about the famous runner and Olympic champion Mo Farah, in the press today talking about his upcoming autobiography.

He talks about his early career and all of his ups and downs, and his long journey from Somalia to where he is now.

The critical moment was way back in 2005, when he was advised to attend a Kenyan training camp. This changed his life in many ways, but brought the professionalism in that was required to take him to being a world champion.

When he first arrived, he expected to go to the cinema or go out dancing. He looked at his watch and it was only 830am, yet all the Kenyan athletes went to bed! He used to drink 6 to 7 cups of tea a day, the Kenyans only drunk water, and when he followed this advice, his performances started improving quickly! He also started eating only simple whole foods, and this was a major change and revelation for him.

Then at 6am, everyone got up to loud church music, and he was required to do a 7am really hard run which half killed him!

Then they would return for food, then the Kenyans would sleep in the afternoon, then hit another big run at 5pm, eat throughout the day and then go to bed at 830am, day in day out without fail!!

This was their true secret of success.

While I could never ask anyone I train to follow such an extreme training regime, there are similarities in what I ask people to do.

I always say that regular, high quality training sessions are the way to go.

I always recommend getting to bed early, especially in the week, and putting great value on proper rest. My clients who do this are my best performers and usually look incredibly well!

I recommend much plainer, whole foods, which nourish the body very well and help you perform extremely well!

I recommend plenty of water, up to 3 cups of tea or coffee can be fine, but you dehydrate after that so this downgrades performance.

The Mo Farah story is a great learning experience for all of us!

Twitt