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Friday, 29th July

3 DAYS into your programme and many of you have been feeling tired after it. This is normal. The big change will create the need for a big effort in your body, so you will have to step up to the plate and deliver a big performance each time.

ONE of the biggest factors you may be ignoring is your need for RECOVERY. Two massive things required for this. Eating right straight after a workout is imperative! Getting protein and carbs in after a workout helps you recover quicker, heal your muscles quicker and get energy back for the next workout.

SLEEP-this is massively underrated. If you are not sleeping enough, then you will not recover anywhere near as well as you need to. If you don’t get enough sleep, then taking naps in the day is perfectly acceptable and to be encouraged.

These 2 recovery strategies are things you need to make happen RIGHT NOW. You will sleep more after a tough workout, your body does go through far more nutrients and energy for a big workout.

There are IMMEDIATE big boosts you can give yourself right now so please let the science of recovery really help you.

Stay strong,
Keri

Twitt
Posted on

Tuesday, 26th July

None of us will get fit at exactly the same rate, some will go slower, some faster depending on how much work they put into it, but EVERYONE is capable of getting fitter and healthier than they have ever done before.

If you show up and exercise a minimum of three times a week, then good things will happen for you, because you are exposing your body to the right amount of stimulus to improve.

If you aim long term to eat well 80% of the time, still enjoying occasional treats which is realistic, then your body will look after you and high energy levels will return to your life.

The main reason i find that individuals improve quicker than others is consistency of doing the right things. I find that it often doesn’t matter how physically gifted some people are, it’s the person that’s willing to work the hardest over a long period of time will always be the highest achiever.

The biggest enhancer of progress that can happen for you is realising that mindset is the secret link, your “x factor”, your most powerful weapon in all of this coming together.

Staying on course is often dictated by how focused you are and your willingness to do the simple things right time after time. After your initial “honeymoon” period of starting training, you will soon realise that staying on your programme brings some challenges, and the sooner you bring an achievable structure to your lifestyle the better.

Just like booking an appointment with the doctor or dentist, make time for your workouts three times a week. Find a time that nothing can get in the way of. Once you get used to training, you will be more productive in all areas of your life, for the time you invest in every training session will be rewarded many times over.

When you do your food shopping, make sure most of it is healthy, as everything you bring into your house will get eaten, bring multipack crisps or chocolate bars in and they WILL get eaten. Nothing wrong with treats here and there but the foundation of what you eat needs to be good. You can’t out-train a bad diet.

For your mind, reading positive books or media everyday helps a lot. The biggest thing of all is to surround yourself with positive people and influences. Avoid those who drag you down and put you off trying to better yourself. Trust opinions of those who are experienced and have a track record in what you are interested in-A much quicker way of seeking advice.

Stay consistent, stay positive and try your best to stay on the path you set yourself when you first dreamt up what you really want out of your health and fitness programme.

Twitt
Posted on

Wednesday, 20th July

Once you leave the thinking behind “maybe next tomorrow, next week, next month or even worse SOMEDAY”, then everything will change for you.

Best advice i ever had was DO IT TODAY, DO IT NOW, DON’T PUT IT OFF ANY LONGER.

Doing things now is extremely powerful. Getting in the habit of making the phone calls you promised to make, making the plans you always promised yourself, showing up and exercising, buying heathy food every day instead of promising to “change next week” is life-changing.

If you decide to change right now, your inner satisfaction levels, self-pride, self-motivation levels go through the roof. Every day will become an advancement for you. Tomorrow will be better, the day after even better, and the week after you will have a better and stronger foundation.

You will also become used to improvements and hungry for even more. Once you have momentum, you won’t be satisfied with one small improvements, you will seek out more, seek out to fulfil your true potential and become everything you were meant to be and more.

START today with the intention to carry out the things you need to do TODAY-NO MORE PUTTING IT OFF, deep down in your heart you know this is right so go out and do it!!!

Twitt
Posted on

Monday, 11th July

Understanding the real deep down reason why you exercise is MASSIVELY important to your long term success and continued habit of exercising.

Doing it just for a wedding, for a holiday, for the beginning of a sports season is usually a good way to crash on your programme when those events happen, and you say “then what”?

Getting to ask better questions of yourself os a great start.

So if you are getting ready for a wedding, it’s natural you want to look your best for your wedding, that’s totally understandable! What happens afterwards though? What happens if you don’t exercise, then isn’t it natural to assume you may put on weight, not feel so good, and your confidence and self-esteem levels seem likely to drop? What happens to your moods and those around you?

Isn’t it better to get fitter and STAY fitter? If you are feeling more full of energy, aren’t you able to contribute more to your marriage, the household, your family and relationship in general?

What about the beginning of a sports season? Isn’t it always the same with a sports team, you get loads out in the summer when the weather is nice and come october or november, training numbers for teams can often drop 90%?!!! If you had most of your team taking all year round training seriously, then it doesn’t take a genius to work out that your team would become way more successful?!!!

What happens when you work hard for a holiday? You usually drink and eat more on holiday, usually put a lot of weight back on anyway, and what happens to that euphoria when you come back? Does it turn into a big sulk realising that you wont be on holiday until next year?

Are you really going to be sulking for another 11 months? Isn’t there more in life to look forward to?!!!

Being healthier and fitter should be a 12 month part of your life. When you’re fitter and healthier, you tend to do better at everything. Your relationships are better, you tend to do better at work, you contribute more and tend to be a great example to your family and friends and this is all to do with increased energy, a greater sense of wellbeing and a sense you are improving and progressing in life, and not stuck in a rut that can and will bring you down.

Find your long term reason to exercise, grab it, keep it tight and it will be with you always as your reason to exercise, eat well and your reason to keep on progressing and achieving your ambitions in life.

Twitt
Posted on

Thursday, 7th July

When does pizza, takeaways, wine, beer, ready meals become “most” days and workouts go from “most days” to not at all or occasionally?

All of you start with high ambitions, you “really” want to do it this time!

You will likely start off really well, and get some good healthy food in, and your energy levels begin to get better, you started to feel better and your clothes start to feel better.

Most of you keep this momentum up, and start to excel in our programme.

What happens when you start to miss workouts, for whatever reason? It’s at this exact stage when things start to go pear-shaped.

When you miss a workout, you won’t feel that great moment when anything is possible, when you get that immediate lift, when you feel much more positive, when you start to dream bigger, when you wonder where exercise has been all your life!

Miss a few workouts and those wondrous, joyous feelings soon become a distant memory. You start losing the courage and the will to start back.

It is EASIER not to show up, to start NEXT week which is the week that never comes, doing nothing is always much easier than taking action after all.

It’s at this stage that trips to the supermarket, co-op, etc become more regular for the pizza, takeaways, wine, beer and you rationalise it by telling yourself that “everyone else does it” so why don’t i?”.

The difference between being in great shape physically and mentally, and being out of shape, not training and making continuous poor choices destroying your motivation and drive, are often all to do with that decision you made to start skipping the things that made you great in the first place.

Momentum is your friend, keep showing up, keep setting new personal bests and keep that motivating promise you made to yourself when you first started and you were REALLY going to do it this time no matter what!

Twitt