Posted on

Wednesday, 7th August

If you’re stuck in the same routine for the last few months, even last few years, then chances are that your results have come to a crashing halt some years ago, and your gym visits now are little more than going through the motions and nothing to get excited about anymore.

The fault is both with yourself and the people trying to help you at the gym. If you have been doing the same thing for years, then you have probably experienced extended absences from the gym, and exercise full stop.

You may stop and start regularly, always going back to what you know and never finding any kind of a good result.

You must change and you must change now if the following are NOT HAPPENING!!!

1 Your body is not improving at all.

2 You find the gym boring and have little incentive to go.

3 you have stopped eating well because you feel “what’s the point”!!

4 you don’t use your gym membership properly because your attendance is poor and
you get no help when you are there.

5 others comment on the weight you have put on

6 you get out of breath walking upstairs

7 you only do your “favourite” exercises

8 you can’t fit into your clothes anymore.

These are all signs things need to change RIGHT NOW and quit whatever you are doing, wherever you are doing it because nobody is caring a damn about you and your programme, meaning nobody is caring about your progress and your body and mind’s future wellness.

Change is as good as a rest too and you may find the change of scenery very empowering!

Please don’t treat your body as a second rate citizen, put it to the top of your list and stop putting up with gyms that frankly don’t give a damn!!

Twitt
Posted on

Tuesday, 6th August

Assuming you had a good Monday after following the advice to make sure you were well and truly back on track with your eating, then Tuesday should be looking even better for you.

The positivity after a good Monday can create a huge performance on Tuesday for you. Tuesday on average is the best performance of the week for many people I train. Traditionally Tuesday along with Monday is the busiest night of the week when it comes to gyms.

Tuesday traditionally may be considered “boring” when it comes to having fun and partying, but it is everything BUT in training terms and getting a massive performance out of yourself!

Tuesday is a pivotal day in deciding your physical fate for the week. Assuming you have had a great Monday, and then Tuesday is likely to be even better. Once you get a big Monday and Tuesday in, then the rest of the week can flow very well indeed!

Most people I know who train hard eat well too, or at least are inspired to eat well due to the effort they put into their training. Eating well and healthily goes hand in hand with good quality training and one without the other is not much good.

Put them together and you have double the results!

You must have certain standards or records you have in certain exercises you do, or running or cycling or whatever you do. Tuesday is the perfect day to get a big performance out of yourself. Whenever you set new records or standards for yourself, then your body will always be a big beneficiary and the big physical changes that come with it can happen in a shorter time than you think, AS LONG as you are eating well of course!

Tuesday has never looked so positive so try and make your own big impression on it today!

Twitt
Posted on

Monday, 5th August

Monday is the day when most people get really back into their eating, and by that I mean eating good healthy clean food every meal.

At the weekend, your food choices are likely to be haphazard with the word “treat” creeping into your conversation!

So it’s Monday today, the day you are truly 100% committed to eating healthily.

You will notice the difference in performance you have today when you eat well.

At the weekend when your food is not so good, you will usually feel far more lethargic and you will want to nap and sleep more in general. This is due to feeding your body foods and drink that don’t go through your body well, in other words you don’t and cannot digest inferior foods that are very low on nutrients.

Foods low on nutrients are not meant for people who want to exercise well, who want to stay healthy, who want to feel good and feel the benefits of being healthy. Those foods do not fit the bill AT ALL!

This is why today is ultra-important. You want to be on track today and be able to deliver for your body in the way it looks and you want to feel as energetic as possible surely?

This is not a time to gamble with your health, or settle for mediocre results.

This week and today is the start of another big week for you and you MUST eat well every meal today, and most of the week to get the best out of yourself! Drink enough water, get energized and the workouts will take care of themselves as you will be bouncing with lots of energy to get through your week!

Make it happen today!!!

Twitt
Posted on

Wednesday, 31st July

Two obsessions with people trying to lose weight that can be counter-productive, are how many calories you burn in each workout and how many calories you take in during the day.

Two examples of a workout can bring surprising results would be the following.

If you just do 300 calories of work on a stationery bike, and then you do 300 calories walking on a treadmill, then obviously this should lead to a 600 calorie workout.

If you worked out hard with weights with real intensity, and you did some boxing afterwards, you may only burn 400-500 calories.

So which one best? Both I have to say are very good for you!

In terms of OVERALL calorie burn, it is easy.

Aerobic only type of workouts such as the bike and treadmill will burn extra calories when you stop exercising for 12 extra hours.

Weight bearing and higher intensity exercise will burn calories when you stop exercising for a further 36-48 hours!!

So you can see which one gets your metabolism going higher and for longer.

The same with your food. You can eat a curry and a pint of lager a day only and take in 1200 calories.

If you take in a higher quality of food and drink, such as fruit, whole grains, vegetables, lean protein sources such as chicken, fish etc, then you can easily take in 1800 calories and still look far better, and feel better too!

So you can see its about the quality of your calorie burn, and your calorie intake will make ALL the difference!!!

Twitt
Posted on

Tuesday, 16th July

If you’re struggling with your eating, then you’re only reaching half your potential.

If you’re in a serious training programme, looking to put on some muscle and perform to your capacity, then you had better start getting serious right now about food!

Breakfast will always be your most important meal of the day. Porridge, eggs, Weetabix, shredded wheat always work well.

Mid morning always needs a healthy snack to keep your blood sugar levels steady, keep you energized and stop you being too hungry lunch time! Some people have a protein shake and this can fill you up nicely.

Lunch time is a great time to fill up again, put some energy in as well as some good protein sources such as chicken, turkey, lean beef, tuna, salmon, mackerel, cottage cheese etc. If you get a chance to sit down, have the protein source with a jacket potato with some vegetables.

If you’re on the move a lot or in work, try wholemeal pitta bread or wholemeal bread. Don’t put too much spread on if possible.

Mid afternoon is a vital time to fill up on energy, fruit or a bowl of porridge can work well at this time with everything focused on your evening workout.

Evening meal will be ultra-important after the evening workout as your body needs to repair itself. So you need to make sure your protein source is good, have some good carbs such as brown rice, new potatoes, jacket potatoes, wholegrain pasta etc, these are the very best choices.

Make sure you have some veg with most meals as they are the nutrients that really look after you internally, and help your body function at its top potential. You also have to look at your general health and make sure you get a healthy supply of veg in every day goes a long way to making sure that happens.

Try and make sure you drink at least 1.5 to 2 litres of water a day, sip throughout the day and don’t just leave it to the evening when you train.

Eating every 3-4 hours is critical to you achieving what you want, and performing with the kind of energy that you are going to need for our ever-increasing workouts!

This needs to happen most days, as one good day here and there won’t make hardly any difference. Consistency is the name of the game and getting smaller, more regular meals is the biggest thing you need to get used to so you can start making fresh progress straight away!

Twitt