Posted on

Wednesday, 20th May

Your next workout is your most important session when it comes to making sure your improvements come thick and fast. If you aren’t training a minimum of 3 times a week, you are unlikely to be improving as well as you could be.

Missing workouts is the single biggest factor in you never realising your potential.

If you miss a week, then it will take you 1-2 weeks to get back to normal.

Miss a month and you will find it very hard just to get back into training again.

Consistency will always be your best friend.

100% of the time, the individuals you see with before and after photos that are impressive are always the ones who never miss a session, always workout hard to the best of their ability, and are totally committed to taking that next step forward all the time.

Your next workout should be one of fresh opportunity, fresh optimism, and a realisation that you will have even more endurance and strength to push yourself that little bit more next time.

Big changes in your body are the results of many, many workouts where you gave that little bit more each time.

When you change your body, you change your mind very much for the better too. You think better and more clearly, you become stronger and you become much more positive.

Looking forward to workouts and fresh improvements every week is entirely possible. Showing up regularly is your most important step every time, even if at times you don’t even feel like it after a tough day.

Keep making it happen and see the progress continuing!!

Twitt
Posted on

Thursday, 30th April

Putting the hard in is not always glamorous, it’s frequently tough, difficult, character testing, sometimes you don’t really want to do it, and most people find excuses not to do it. These are the facts.

The few that do though are the ones who deserve the success. If it was easy, then everyone would be in great shape without sacrificing a thing. Unfortunately, it never works out like that!

The harder you work and the more you show up, the better results you will have.

The harder the work, the more you will want to eat healthier, and you won’t want to blow all that hard work.

The harder you work, the more you find out about your character. How deep you can dig when you really need it.

The harder you work, the more you can apply it to other areas of your life. Your work ethic will naturally rise to brand new levels. You work hard in your training, and your new found focus and determination spreads to all areas of your life.

I recognise the people who work the hardest now straight away, because they are the individuals who have changed the most in all ways. When you work hard, all your expectations in everything rise automatically.

Be prepared to put the work in, and look forward to seeing and enjoying the great results that it’s guaranteed to bring.

Twitt
Posted on

Wednesday, 29th April

Once you first start training, usually you will start improving and you begin the process of getting used to exercising and eating healthy.

Then you start to develop some momentum, and your body starts changing for the better and you start to feel a whole lot better too.

There is no real reason why you shouldn’t continue to improve either, but some things in life come up from time to time and some of you will get distracted and take some time off.

Here’s some research for you-for EVERY week you take off from training, it will take you ONE TO TWO weeks to get back to where you WERE. These studies were done on pro athletes, so these are used to training!

So not only will it take you a while to get you back into it, that great feeling of exercising and eating right that you have developed will take a while to feel again too.

The key here is not to take the breaks if you can help it.

Even 30 minutes of exercise will be beneficial instead of skipping it altogether, make that ten minutes even-just moving more helps!!

Many of you go through stressful times, that’s life, but exercising will help with those stress levels, keep your levels of wellbeing high and stop you going through the pain of getting back into it again!!!

The tough times will become good times again, just stick with your programme and make it work at all times for you.

Keri

Twitt
Posted on

Monday, 27th April

Great question today about which ONE exercise is best for core?

The best answer I always give to that question is that there isn’t just one exercise, it’s EVERYTHING IN YOUR PROGRAMME that will give you your best and strongest core.

We do everything for a reason, and all we do is aimed at getting your waist down, your hips down but not only that. You need to be much stronger with your core too because it’s the central source of power for your body, and where all your strength comes from too.

You work hard on your weights and your core is a prime mover on every exercise. As you lift more, your core gets stronger.

You put a lot of exercises in on the TRX, vipr, Bulgarian bag and your core takes a pounding. All of those movements require so much strength and power.

Your medicine ball work requires you to be a certain level on core strength before you even attempt it. Steadily increasing your tolerance to medicine ball exercise is critical for your overall development.

Think of the tyres outside, the sledgehammer, the prowler-all are massive power movements that hit your things, hamstrings, hips, stomach, back-all that are vital in making up your core.

When you run, when you sprint through our ladders, cones, hurdles etc, your core is on fire.

The workouts we do on the grass are absolutely massive for core as most of you will know, getting to work deeper into your muscles than ever before.

So the bottom line is that EVERYTHING works for you and a stronger core will make you look, perform and feel at your very best, so keep hitting it from all angles!!

Twitt
Posted on

Monday, 9th February

Day 36 for most of you in this 12 week challenge and time to ask yourself a few important questions!

Are you getting big results still? From my records most of you still are! You should be very proud indeed so keep it going as you approach the halfway stage!!

Or has some negativity set in? Have you started to eat badly? Are you missing sessions for less and less important reasons?

Are you avoiding anything to do with exercising and eating well?

Are you true to yourself and remaining honest and accountable to yourself? As much as we want you to succeed, it is ultimately down to you and if you are not giving it your best, then you are unlikely to achieve the success you want unless you re-evaluate your commitment levels and what you are prepared to do to get it.

So those of you who are hitting some big numbers in your measurements, and performance numbers, this is the time to build on that big foundation you have!!!

Now is the time you go from doing well to being a contender to actually winning this thing.

Being your best in these 12 weeks means breaking away from the pack that maybe dictates what you do in life.

You have to say no to the friends who say its boring not to eat pizza midweek, the ones who tell you to get a life unless you drink all weekend every weekend.

People will question you as you get more and more successful. Some people won’t like you reaching your goals and beyond that again.

Realise that you are coming totally out of your comfort zone, that you are striving for more in life, and this success in your 12 weeks will mean your chances of success in every area of your life will increase dramatically too.

Now is exactly the time to really go for it, to test yourself like you’ve never done before so let’s give it everything you have!!!

Twitt