Posted on

Wednesday, 27th February

I train a lot of people who sit around for 8 hours a day. I don’t mean they do not work hard, what I do mean is that this sitting around lifestyle in the work environment can have a harmful long term effect on one’s health.

Apart from our exercise sessions together, here’s some tips I have offered them to increase their healthy experience at work.

a. Instead of sitting on a normal office chair, some of my clients will sit on an exercise ball at their desk for 30 mins at a time. This will engage their core far more, strengthening key areas and can be great to break the monotony of life in an office.

b. To start their day, I tell them to make sure they have a bottle of water right by them. Living on coffee, tea and diet coke is no way to spend those 8 hours by the desk. Not drinking enough water will decrease performance in the office and your workouts, it will ruin your concentration and in general your body wont work so well. This is a fundamental area you may need to improve.

c. Try and get a small fridge in work. This helps you keep your foods fresh, and gives you more variety in your food choices at work. Eating foods that are fresh is far more appealing and keeps you firmly on track in your healthy eating. Water also tastes better and fresher cooler, especially on the summer days to come. A small fridge is an excellent investments between a few of your work colleagues.

d. Keep your training shoes under the desk. Everyone needs a break, and going for a 10-15 minute brisk walk will do you far more good than a diet drink or coffee! It will refresh you, make you feel better and you will come back to your desk with renewed energy and concentration.

Working in an office is no excuse to put weight on, most jobs are sedentary these days, so this makes your workouts even more important!

Twitt
Posted on

Tuesday, 26th February

Listening to your own internal voice is critical to moving forward in terms of you health and fitnes.

I see two sides of people which leads to two types of results.

The internal little voice we all have a times allows us to duck out of things easily, making us believe that we really cannot do things. The same voice allows us keep progress as a distant dream, instead of what could easily be reality.

Then, there is the other voice that is much more assertive and honest in a way.

This assertive voice makes us ATTEMPT and ACTUALLY DO things. When we get to this stage, we usually find that we CAN do the things that seem a distant dream, and we usually end up proud of our achievements.

The timid first voice will make us end up cancelling workout appointments, giving up on our eating commitments, and generally make us go back to wondering what might have been.

The second more positive voice will give us the butterflies in our stomachs, that feeling of we don’t really know if our attempts will work out, but we are willing to stick to it no matter what and we will still be proud of our efforts.

It makes perfect sense then our second most assertive voice is something we should be listening to, especially if we want to reach our goals. Anything worth achieving is only possible by that positive inner voice urging you to go for it in the first place, and sustaining you especially in your moments of doubt!

So the two choices you have every day, AND WE ALL HAVE THEM, are critical in determining your future.

It doesn’t take a genius to work out that listening to your positve, more assertive voice will pay big dividends.

Twitt
Posted on

Tuesday, February 19th

A lot was made yesterday in the press, about certain cereals and high fibre foods not actually telling us the total number of calories in the product.

This is another example to avoid foods that contain chemicals that we don’t really know anything about.

Muesli is a great example of this. The full sugar and full fat version are a nightmare for you if you are tryiing to drop body fat, in fact they are bad news if you are even trying to maintain a healthy weight!! They will drive body fat on to your frame quicker than you can say excess sugar and salt!!

You shouldn’t bundle all of these products and cereals into the same pile though!

I have always said that products such a weetabix and shredded wheat will always be good, because all they contain is wheat and the keep you away from dangerous chemicals and needless extra chemicals. You can’t go wrong with these.

You do need to avoid though variations of these products, when sugary coatings or/and sugary versions of fruit are added to the products. This is a perfect example of how to mess up a good cereal and make it no longer healthy for you!

Same with porridge, one of my favourites! I love porridge and eat it twice a day! Plain rollled oats with no additives are great and will give you long lasting energy, no catches with this one and no sugar, salt or saturated fat!

The problem starts when we add the sugary versions of sugar, the apple pie and blueberry pies versions for example. Al NO GOOD for you!!!

You need to keep it plain and simple with cereal, stick to the intended natural version and add natural ingredients to it, such as chopped fruit and or dried fruit with no added sugar.

Twitt
Posted on

Friday, 15th February

We are hitting a weekend already and while all of us will look forward to it, the dangers for body fat gain are always the highest for the next three days.

Most people associate the weekend, Friday, Saturday and Sunday with eating basically anything they want, and more than their fair share of alcohol consumption.

If you do this for three days over the weekend, then NO MATTER WHAT and this is a certainty, you will not lose body fat and it doesn’t matter what you have in the week in terms of exercise or how well you have eaten!

If you take this as a rule, you will start eating and drinking a little smarter.

Make it one day, rather than three days. Make it one day a week you drink alcohol, and when you do drink, the very next morning before breakfast, try and get some sort of exercise session in that gets you a little hot and sweaty, and a bit out of puff, in other words put some effort in!

No need to overdo it, but always try and exercise with purpose rather than going through the motions.

If you’re having your treats, and most people at some time DO during the weekend, try and make them less full of saturated fat and less full of sugar!

If you’re having indian food, try and select the dry dishes, rather than the ones smothered with cream and sauce. Select boiled rice rather than fried. This will help you a lot.

Chinese food is usually fried but you can select boiled versions like the indian examples I gave.

When you have fast food, you don’t need chips on top of it too! You don’t need the 1000 calorie milk shakes, you don’t need all the extra trimmings on ANY fast food.

Try making pizza yourself, have far less cheese, put on healthy tomatoes and vegetables, have a healthier thin base.

There’s a million ways to get your treats down in all those harmful fats, and dangerous sugars that if taken for long enough, will sure make you diabetic.

Making the right choices have never been more important!

Twitt
Posted on

Thursday, 14th February

Vaentines day and a big day for some, but the person you should be looking after the most (in a HEALTH RELATED way) is yourself!

If you look after your health, you instantly become more attractive to others and here’s why.

If you exercise regularly, then you ought to now have much more energy than when you didn’t train. This helps you to do MORE things in the day, accomplish more AND HELP OTHERS who are the most important people in your life.

If you eat well, you will be helping that energy booting process along tenfold!! If your diet if full of natural foods, then you will be more alert, ready to take any challenge on during the day, and helping yourself recover from exerting yourself all day, again making you more energetic and more ready to help others. You will be less likely to fall ill, and when you are healthy you will be considered the one that peopl can depend on, because of your seemingly endless energy.

If you drink more water, you know you will perform better and be on the top of your game. People will also find you a lot more attractive because your skin is likely to be a lot better, you will have a certain healthy glow about you, and in general if you are well hydrated, then you are very likely not to suffer from mood swings, which is VERY ATTRACTIVE!!!

If you follow these simple things every day, then you are already likely to be fit and therefore far more attractive than if you were some kind of “couch potato” who eats junk all day, and drinks too much alcohol, this is pretty much a CERTAINTY!!!

Spending all the money on flowers and chocolates wont get you that far today, compared to all that effort you have put into looking after yourself which is the best way to attract others on all sorts of levels!!

Twitt