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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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Wednesday, 2nd October

The courage to commit to an exercise programme can never be underestimated.

The courage to walk through that gym door, or make that first telephone call setting up your first appointment is always going to be painful.

The first session is a worry to start with, but with the right guidance you can develop quickly.

I start every individual slowly and steadily, no matter how fit that person is to begin with. It’s a case of building things up at a steady level and not trying to run before you can walk. Doing it any other way, or overworking someone is downright irresponsible and dangerous!

Everyone has worries, doubts, negative thoughts going through their minds before they start an exercise programme, but the very best way to get rid of all those emotions is to actually go through with the sessions, and begin your journey to developing into a much healthier, fitter and more active version of perhaps the current version of you.

Everyone has moments of indecision, but its in those moments that your destiny is shaped. Those crucial decisions will dictate if you improve, how quick you improve and how enjoyable the process becomes.

For example, with the colder, darker, wetter nights to come, the easiest thing in the world to do is sit at home, say its too cold and wet to go training, and sit on the settee all night.

This is why I tell people all the time that those sessions are the most important to make. If you get to the gym, then at least you know you are going to do something highly positive at the time. If you stay in the house, then you will be doing absolutely nothing to improve your health and wellbeing.

In life, we have big decisions to make every day, the decision to get healthier starts right now with you, and you should be in control of how to do it. Manage your time better and schedule in your sessions, making time for yourself has never been more important!

Twitt
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Thursday, 29th August

Following on from the story yesterday, and the difficult path the lady in question initially went on, and I am talking about strictly following the ludicrous book called “run a marathon in 26 weeks”.

It should have been retitled “run a marathon in 26 weeks as long as you can put up with severe blisters, a wrecked back, very painful knees and the most miserable time of your life”, but maybe that title is too long, but still the truth for individuals living in the real world!

Back to the story, we got the lady on a twice a week, Monday and Thursday running schedule, with a lot of walk/run sessions to start with. She did the usual inside workout on Tuesday and Friday, the rest were rest days.

Then 15 yard runs soon became 30, 60, 120 yards run, and the rest period of 40 yards soon become down to 10 to 15. Then the elation of being able to run for 5 minutes without stopping was almost uncontrollable. The lady wanted to run different days and more days I mean by that, but we resisted that urge and get the running to Monday and Thursday.

As soon as she was able to run 15 minutes in one go (which took around 6 weeks), we did then start splitting the runs up.

On Monday we kept to the endurance runs meaning our aim now was to be able for 30 minutes, which we got to in the next 6 weeks.

The Thursday session became an interval session, meaning using lampposts for markers. You run for one lamppost, walk for the next, run for the next, walk for the next and so on. You soon become incredibly out of breath with this way of training, but it gets your lung capacity going unlike anything else. The goal eventually is to sprint for one lamppost, jog the next, sprint the next, jog the next and so on.

This way of running brings an awful lot of results very quickly, but is difficult and your sessions wont last very long to begin with. With practice though, you will be surprised how your distance covered lengthens and your recovery improves.

So it was endurance on Monday, the interval session would be on Thursday and its at this exact stage that this lady was really motoring and rapidly improving.

More tomorrow on how she improved greatly from here!

Twitt
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Tuesday, 13th August

You are taught to eat your greens as a young kid and most of you probably hated that advice!

Then you get a little older and you start to appreciate the advice.

Taking advice is never easy, and it is good to second guess advice, because not all of it will be good.

Sorting out the good advice from the bad advice is not always easy, but if you rely on science to do it for you, then you cannot go wrong.

You know that eating plenty of greens in your weekly diet, and remembering to put them in your weekly shopping trolley is important. There are numerous independent studies to back this up, and their value to your body in all sorts of different ways.

Science tells us that weight training is vital for increasing strength, increasing muscle tone, increasing our metabolic rate, and increasing bone density, amongst many other benefits. You need to practice it at least twice a week.

Science also tells us that getting your heart rate going is excellent for us, in terms of benefits to our hearts and lungs, as well as improving our circulation in our bodies.

These are simple examples of getting it right, and using solid evidence to help us decide what we should be doing. Despite this evidence, many people fail to implement this advice every single week which will bring undoubted benefits.

This is why faddy diets fool many people every day promising a quick fix WITHOUT any science behind it.

Doing things the scientific way may be a little harder to do, but at least you know its going to work!!!

Twitt