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Wednesday, 16th October

Since the weather is turning obviously, its time to talk about any potential restrictions the weather may put on your training.

I know lots of individuals who rely on the weather to dictate what they do on a particular day. I have tried getting the people I train away from making excuses solely on the weather affecting their participation in training.

1. Some people won’t go out of their house for instance just because its raining (like today as it happens!).

Remedy-it rains pretty much 9 months of the year in this country, if you didn’t train the days it was raining, you would never get fit and healthy!

2. Some people won’t go out of their house because its too cold, and like to stay “in the warm”!

Remedy-you get warm through exercising, you feel a lot better and you won’t have to have the heating on when you get back in the house, because your body’s temperature will be much more comfortable after you have exercised!

3. Some people won’t want to train when its too hot! Another excuse to stay in the house and do absolutely nothing!

Remedy would be to train first thing in morning or in the evening when it is a lot cooler. Drink plenty of water throughout the day, and regularly throughout your workout. Don’t work quite as hard on the really hot days.

4. Some people won’t go out because its snowing, and you can totally understand that because it is plainly dangerous to drive in particular in such dangerous weather!

Remedy-the only reason that I cancel workouts in the snow if I cannot drive to a client, but if I can get to them we can workout inside, or if people can get to me in the gym, we always have a great workout again inside!

You can see the weather really doesn’t have to cause you to stop training, its only a case of adapting to the different situations and working the weather to suit you!

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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Monday, 14th October

Time to recap on what we need to be doing as we get well into Autumn, and the simple things that will enhance our lives and increase performance!

Choose healthy cooking methods

Frying adds fat to your food, and deep frying adds most of all. Grilling, boiling, baking, steaming, poaching and microwaving are the healthiest cooking methods. Stir-frying is fine if you use minimal oil so aim for a teaspoon or two of olive oil and no more.

Eat before you shop
This is a well-known tip but we are going to repeat it here as it is so important. If you go to the supermarket starving you are much more likely to slip sugary, fatty items into your basket almost without noticing it. ‘How did these doughnuts get in here? Oh well, I suppose I’d better not let them go to waste…..

Drink lots of water
If you feel hungry, try drinking a big glass of water rather than snacking. Water fills you up and decreases your appetite. Also this is for essential hydration during training.

Exercise
Exercising is a vital part of any weight-loss programme as Keri would have emphasized to you by now! The more muscle you have, the more calories you burn and the more weight you will lose.

Keep healthy snacks nearby
Make sure you always have healthy snacks nearby, in the house, fridge, desk at work, car or handbag. That way you have no reason to visit the petrol station for fast food snacks.

Like anything in life, you have to get your healthy strategies in place from the start of the week to look and feel our best, without these tactics, we tend to do things on instinct and grab something we wouldn’t normally eat. The right plan is essential.

Twitt
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Thursday, 10th October

There’s a nice little story in the paper about the famous runner and Olympic champion Mo Farah, in the press today talking about his upcoming autobiography.

He talks about his early career and all of his ups and downs, and his long journey from Somalia to where he is now.

The critical moment was way back in 2005, when he was advised to attend a Kenyan training camp. This changed his life in many ways, but brought the professionalism in that was required to take him to being a world champion.

When he first arrived, he expected to go to the cinema or go out dancing. He looked at his watch and it was only 830am, yet all the Kenyan athletes went to bed! He used to drink 6 to 7 cups of tea a day, the Kenyans only drunk water, and when he followed this advice, his performances started improving quickly! He also started eating only simple whole foods, and this was a major change and revelation for him.

Then at 6am, everyone got up to loud church music, and he was required to do a 7am really hard run which half killed him!

Then they would return for food, then the Kenyans would sleep in the afternoon, then hit another big run at 5pm, eat throughout the day and then go to bed at 830am, day in day out without fail!!

This was their true secret of success.

While I could never ask anyone I train to follow such an extreme training regime, there are similarities in what I ask people to do.

I always say that regular, high quality training sessions are the way to go.

I always recommend getting to bed early, especially in the week, and putting great value on proper rest. My clients who do this are my best performers and usually look incredibly well!

I recommend much plainer, whole foods, which nourish the body very well and help you perform extremely well!

I recommend plenty of water, up to 3 cups of tea or coffee can be fine, but you dehydrate after that so this downgrades performance.

The Mo Farah story is a great learning experience for all of us!

Twitt
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Monday, 7th October

Formulating your workout plan should have began yesterday, and you should be approaching this Monday with great enthusiasm, hitting your Monday hard and setting yourself up very nicely for the week!

Planning a week of workouts is imperative, rather than making it up as you go along and ending up missing workouts often.

You have 168 hours a week to deal with to make at least 3 workouts a week happen.

Take 37 hours a week off for an average working week and you are down to 121 hours.

Let’s say you have 8 hours a night sleep, and you need to subtract another 56 hours a week off.

So we are now down to 65 hours a week left to fit in a minimum of 3 workouts.

A lot of individuals I train have 1,2, 3, 4 even 5 children, so that takes a lot of time up.

Many I train work over 37 hours a week, those in business and those who have high responsibility jobs.

The funny thing is that those who have the kids AND the business or high pressure jobs, are exactly the ones who never miss a workout!! THEY ARE ACUTELY AWARE that they need to perform at their best, they need greater energy levels than most, and the self-confidence and self-esteem that being in shape brings, gives them so much in whatever they do in life, and being in shape goes hand in hand with being who they are, how they perform and the results and happiness they now have in their lives!

So if we say on average we have a maximum of 65 hours to do 3 workouts a week, and bear in mind we can do an awful lot in just 30 minutes, then committing one and a half hours to keep yourself in shape really isn’t a lot at all!

All depends where your priorities are, are you going to get in shape now and keep it up for life, or perhaps you have had a break from training because you haven’t got time, but you can see from this illustration that you DEFINITELY CAN fit it in, all you have to do is manage your time A LOT BETTER and you will very soon be enjoying the vast benefits that exercising brings!!

Twitt