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Tuesday, March 5th

Hitting the right checklist every day will make or break your day.

Its an old cliché but nothing IS as important as the right breakfast!!! Have you got your porridge in on time, have you diluted your orange juice, have you had a glass of water to clean your system out when you first got up? Tedious to some maybe but vitally important to those of you who want the fantastic results we always talk about!

If you are going to work, have you got your healthy snacks worked out, and more importantly have you PREPARED THEM?!!!

PLEASE, PLEASE, PLEASE do not rely on little corner shops or spar’s convenience stores to satisfy your nutritional needs because it AIN’T GOING TO HAPPEN!

Preparation is everything and you really need to lock in as many nutrients as possible into your foods, processed rubbish you find in these shops will not give you that any day of the week!

Hows your lunch looking? Supermarket prepared sandwiches are full of salt and often full of mayo, prepare your own and allocate 5 minutes of your day to doing that? You can do that surely?

How about evening meal? I hope its full of vegetables with a lean protein choice such as white meat or any fish cooked nicely without any horrible sauce that’s going to pile salt and saturated fat into your body?!!!!

You can eat well to nourish your body as it needs to perform well and recover after your workouts!!

Hows your water intake? If its under 1.5-2 litres a day then you are likely dehydrated and not reaching your performance potential.

If you hit all of this checklist well, then you are likely to be in very good condition health wise. Up to you how well you do!!

Twitt
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Monday, 4th March

Commitment to making a difference to yourself starts by making your first workout, and promising to make every single one thereafter (providing you’re not ill of course).

You can often tell the individuals who won’t be successful in reaching their goals, due to level of excuses they make not to make their sessions, and the lengths they go to avoid working hard and eating well.

Lets make no mistake about it, I really believe that everyone is full of good intentions at the start, but you soon find out who’s who as their programme moves along.

I like to think 99.9% of people I train are committed, and when periods of doubt enter their heads (which is perfectly natural), then I am able to work something out so they stay on course and they re-focus and are able to keep progressing at the pace they want.

Those people are unable to reach any level of commitment and use excuses more than once such as “my alarm didn’t go
off”, “ I was up all night”, “I had to work on”, “I have a slight sniffle” etc etc and always blame other people are gently let go and are told that they are not ready for big success in their programme, and to come back in the future when they have sorted out their true commitment levels.

If im giving 100% to someone and they don’t give it back, then we are both wasting our time.

Perhaps that person would be better off going through the process of fad dieting, so called wonder results and lose some weight, and then put all the weight back on (plus 5% more according to scientific studies), then they may appreciate that doing in the RIGHT WAY does take some commitment if you want to get REAL RESULTS.

I spoke to a woman on Saturday who said her slimming class had already gone empty after the initial rush in January had long since gone. The leader of the class said though don’t worry, some would be back in may to lose weight for summer, then gone by june, and back by late November to lose weight by Christmas, and this was the SAME EVERY YEAR!!! An example of a bad and unsustainable business lacking in integrity if ever I saw one!

No wonder these slimming classes never work long term and only create misery for people as 97% of their members out all the weight back on and more.

The folly of this is good for some to go through as I said to appreciate the right way to do things, and this is why I will forever offer long lasting, real results that last a lifetime. The good news is also I will continue to show these diet club charlatans up for what they are.

Twitt
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Friday, 1st March

If you have had an inside dominated programme all winter, then that is totally understandable given the cold, wet and icy weather we have had this year.

Doing the same kind of training though all year round is a recipe for getting stale, getting medicore results, and not reaching your potential.

I love to mix all of my training up, and give a nice split between inside and outside training, both of these have their big advantages.

The inside training means you can always get a session in, no matter what the weather in a safe, usually warmer environment.

There should be a range of options available inside too, at the gym in burry port we have lots of different options, and we are exactly the opposite of the traditional gym where you either to cardio on a treadmill or bike, then maybe a little bit of weights.

Of course, we love to do weights still, and we love traditional cardio too. Now though, we love to mix it all up, throw in some rope work, medicine ball work, bosu ball exercise, a range of aggressive and rehab work on roller’s and other balance related exercises.

Then the gym moves outside, especially this time of year with tyres, sledges, and a whole range of speed and agility work with some sandbags thrown in too.

This time of year is absolutely perfect to start if you haven’t yet, to get the fresh air into your lungs again, to appreciate what it feels like training outdoors and the intoxicating feeling that can bring.

By changing this around, you will freshen everything up, be working with the latest science of training, and getting incredible and never seen before results for your body.

March 1st should signal the start of a new challenging but rewarding period in your physical development.

Twitt
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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
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Monday, 25th February

We always like to talk about hitting it hard on monday, and setting the right tone for the rest of the week, but you should also have made it easier on yourself by not going crazy on junk food and alcohol for the entire weekend!

One night when you have a drink within reason is no problem, and one day when you have bit of what you fancy in terms of your favourite foods is no problem either. The problems start though is when you make it an ALL weekender, meaning that you “go for it” on friday, saturday and sunday.

When you do this, no matter how hard you hit it on monday, you’re going to be playing catch up for the rest of the week!!

So there is a couple of rules you have to follow if you want to make the weekend work FOR you, instead of working against you.

Make the alcohol one day a week only, make the foods you consider a treat one day a week only, or if its two make them relatively small portions, or certainly much smaller than you would normally do.

When you do have that day when you relax on food and alcohol, the very next morning you exercise first thing NO MATTER WHAT before breakfast!! This tends to burn fat straight away and THIS HABIT will get you back on track saving the effort you put in all week before the weekend.

The weekend is definitely there to have fun, but if you binge ALL weekend, then no monday superhuman effort is going to make up for it.

So let’s say your big day/big night out is saturday, then that could be your rest day too. So the sunday morning becomes your big early morning workout, a true “recovery” workout if there ever was one!

Then by the time monday comes along, you will have already got the rubbish out of your system, and monday’s workout will have a much greater value for you, and TRULY set you on the right path for the rest of the week!!

Twitt