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Monday, 8th November

There’s no better day than a monday to set your stall out for the week and get a great workout in to blow away all the cobwebs away from the weekend!! I have already been outside a few times today and to say i’m fired up with huge energy raring to go may even be an understatement!!

If you can do this and give your all to your workout today, then you will be giving your body everything it needs when it comes to developing incredible energy for the week ahead. If you don’t have energy, you won’t have the drive to do anything of note this week. You will simply put things off and not get the things done you set out to this week.

I always like to get my lungs filled with fresh air on a monday to help me set the tone for the week. If i don’t, i am likely to be playing catch up for the week and thats the last thing i want to be doing with my schedule. Life is all about keeping on top of things, not letting things slide and your workouts should be the catalyst to allow you to perform at the high level needed to accomplish everything you need to this week and every week right up to christmas!!!

Six weeks to christmas now and hope most of you haven’t fallen in the “i’m giving up for christmas already” camp in november/december. This shows you’re not really into working out and health is not so important to you as it it clearly should be. This blog is all about avoiding pitfalls too, the roadblocks that halt our progress and im trying to help you avoid any of those if posssible. If you keep up every day, you develop momentum and before you know it, your workouts become second nature and of a huge quality!

The time is right now today to really make things happen in your life and get into the mindset you need to make the quantum leap that is indeed possible with your health and fitness. The opportunity is there for you so don’t you dare waste it!!!!

Twitt
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November 5th 2010

Guy fawkes night comes with a weather warning this year with many fireworks shows already called off. Everyone imagines these to be some kind of “cosy” night out, everyone hugging each other with sheepskin coats on and eating hot dogs. I can’t quite remember any of that going on myself in my past and perhaps it only exists in those corny american family films, are they corny or sickly? Whichever word is appropriate i think!!!

Anyway, how’s your week gone? Have you showed up this week for your workouts and done well? If you have, you should be proud of yourself that you are battling through the dark, wet nights and are literally changing your body for the better.

The economic climate dictates that there are less christmas parties going on this year, and in past years, some of you would have given december up completely when it comes to your health and fitness. You would have said “that’s enough for this year” and you were going to give it a good go in january!!!

Then you would feel absolutely dreadful in january and decide there and then that you wouldn’t let the same thing happen next year!!

Well here we are again, and the decision is again, are you going to have a good 7 weeks up to christmas or are you going to throw the towel in as soon as you see those sickening marks and spencer adverts for christmas, usually by Take That and Twiggy (i know some of you love take that so sorry but i find them sickening!!).

So by my reckoning and the lack of christmas parties around, you have less distraction this year and you should be really motivated to power into  december like you’ve never done before! Don’t forget one of the posts i made this week, for every week off you have, it takes 1-2 weeks to get back where you were so i can’t emphasise enough it really is to keep to your commitments most of you will have made at the beginning of 2010!!! January seems a long way off doesn’t it?

After all, wasn’t this the year you were REALLY going to keep it up all year long?!!! To those of you who have, you have my greatest respect and well done to you. Feeling good should feel pretty natural to you right now!!

Have a great weekend and get fired up to get outside the weekend, it can liberating to do workouts in the rain and you will feel great after you’ve had your bath or shower. Guy fawkes night and the last interruption before christmas, lets get on a mission and start upping your workouts!!!!!!!!!!!!!!!

Twitt
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This is when the work is done!

A dull day in november it may be in terms of weather anyway, but days like today are exactly the type of days when you need to be putting all the hard work in if you really want to look fantastic coming up to christmas!!!

The most  important sessions are the ones you never really feel like doing, and once you remember that mantra, you will be much more motivated by days like today. Days like today are also days when you think of summer believe  it or not! It seems way off but the hard work is really put in now for next summer, as there’s no such thing of overnight success in this game, and every bit of progress you get is definitely well-earned!!!!

This time of year is also about finding out how tough you are, and whether you have desire and determination needed to change your body, change your energy levels and change your ambitions so you can be in superior health!!

Another reason to feel a bit smug with yourself this time of year is that finding out you are one of the few who actually exercises outside this time of year. If you are running, walking, cycling etc on a day like this, you are guaranteed not to meet many people out on the way!!! This shows to me and it should show yourself that YOU ARE committed and dedicated to changing your appearance and really focused on looking and feeling good.

This feeling inside alone is enough to brighten up the most dreary of days! You are investing in your future right now, today the 3rd of november if you get out there today and do a workout or stay inside and do a workout. You are really setting yourself apart from the crowd who would have thrown in the towel by now. You are different and you should celebrate that fact!!!

When i said there was 12 weeks to christmas a while ago, some of you probably laughed and thought it was a long time away. Now the facts are that its only SEVEN weeks away and how much close are you to your health and fitness goals!!! If you havent taken it seriously, you STILL have time so lets not waste another minute!!!

Twitt
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Five simple things!

Making health and fitness programmes complicated and hard to follow is the biggest mistake you can make when it comes to getting into seriously good shape.

When most of us entered gyms, fitness centre’s, fitness classes etc, many of us were intimidated by those wearing the fancy training gear, those talking a good game and those who thought they had the divine right to tell us what to do and when to do it.

This situation was and is my pet hate. The great news is that these “know it all’s” don’t really know anything, and can often set you back  a long way because of their lack of credible information.

You don’t have to follow the crowd, there is another way and it works, it’s also every simple, just ask any sensible doctor and ask them if this is faddy or is it truly a tried and tested way to get into very good shape and achieve great health internally!

It just comes to doing around 5 things every day and you will be successful beyond your wildest dreams, you don’t need the trendy workout gear, the trendy (but ultimately useless) diets or the rubbish exercise equipment in all those ads!

First of all, try and do your workouts 3 times per week minimum, and two more walks wouldn’t go amiss too. This would be a total of 5 times a week but is totally achievable, 3 inside workouts, twice outside, not too much to ask!

Second, eat well. 80% of your shopping needs to nutritious and good for you, eat smaller portions ever 3-4 hours maintaining steady blood sugar levels. You wont go wrong.

Thirdly, drink enough water during the day, 1.5-2 litres a day is fantastic and will make you feel amazing, plus help you digest food better and help you lose body fat at a quicker rate.

Fourth, get some sleep in! Getting to bed at a decent time every night, apart from Friday and Saturday maybe, will make you feel refreshed, boost your energy levels unbelievably, help you recover well from your workouts and life’s daily stresses and bottom line make your body function as well as it possibly can!!

Fifth, keep things in moderation! If you want a drink, then have one but try to keep it to once a week and don’t get trashed if you can. Plus you will wake up the following morning a lot better!!! Just like food, if you fancy a bit of what you fancy, have it  but no need to go on an almighty binge, moderation really works and keeps your sanity intact as you’re not denying yourself too much.

Does all of this sound simple and achievable? I hope so and let’s keep putting it into action!!!

Twitt
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Secrets to burning more fat

The real deal with healthy eating is not often explained properly. Most people are repelled from healthy eating sometimes because they are TOLD what to do! Nobody likes being told what to do like they are little kids, and will rebel often and do the complete opposite of what they are supposed to do.

There are government campaigns on food all the time it seems, but most people i know havent taken much notice about them.

There has to be a reason deep down for that person to change, and it has to be a strong one, or the self-discipline and determination to get a programme started will soon go by the wayside.

When you eventually change to the healthy way of eating, its important to keep your protein in most meals and of a healthy nature, your carbohydrates in limited amounts (about the size of your fist per serving) and of slower release in terms of energy, keep your healthy fats coming in through fish and a small handful of nuts, and keeping a variety of fruit and vegetables coming in is ultra-important in the winter months to come, keeping your immune system strong and your body functioning well.

Another overlooked point when it comes to eating is how many calories you burn simply by digesting your food.

To cut a very long story short, you will burn a lot more calories for instance eating wholemeal bread than white bread. It takes longer for your body to break down the wholemeal and wholegrains than it does the rubbish you often get in white bread.

I always recommend protein in most meals, and there is good reason too. It takes a lot more calories to break down the protein you consumer in meals than just eating carbs. Protein takes longer to go through your system, creating a nice long calorie burn without you working too hard!

The process of eating and the way your stomach breaks down your food is often forgotten, and its heck of a bonus that the healthy way of living is the most calorie and fat burning too.

Next time you do your shopping, make sure you pick the foods that will help your metabolism burn calories at a fierce rate. This is an easy to follow secret to burning fat and you dont have to do any work for it so keep it up and have a great start to the week!!!

Twitt