Posted on

Monday, December 3rd

Breakfast is always the key to your big start on Monday.

Having a good healthy breakfast can make the big difference between setting yourself up for success or setting yourself up for failure.

A good breakfast will make the difference between feeling fired up and full of energy, or feeling like your day has already become a damp squib!

A good breakfast will satisfy your hunger levels totally, and make sure your blood sugar levels are steady for the next 3-4 hours.

Once you get your blood sugar levels steady, then you are far less likely to grab sugary snacks such as chocolate. The chocolate will be far more likely to be consumed when there is a void created by an insufficient breakfast meal that doesn’t hit the spot!

Have you noticed that on holiday, if you don’t get a healthy breakfast in, you will automatically feel like eating sugary and fatty stuff throughout the day, as you end up never being truly satisfied with any meal and you end up consuming empty calories throughout the day.

Always remember that I bang on about the fact that breakfast can only be considered “breakfast” IF it is consumed within one hour of getting up. This is the magic time when you can really boost your metabolism, and get your body burning calories at a much faster and accelerated rate all day wrong.

You should realize by now that its not all just about the workout you do, it’s the other 23 hours a day that is just as important, and will really dictate the way you look and feel!

How many people do you know who train like dogs, yet always look a little overweight. This is always diet related, this is completely why we are talking about breakfast today, and why a good healthy breakfast will always start your day off in the right way setting you up to be successful in your efforts to be in great shape!

Twitt
Posted on

Wednesday, 28th November

The individual that you see when you first start an exercise programme is always a reflection of that person’s patterns of action, in other words their habits, the things they do day in day out without even thinking about them.

In order to completely change and tranform yourself to a better you, to a leaner, stronger and fitter you, its obvious and indeed critical that those everyday habits absolutely need to change.

The bad habits are always going to be viewed as the things that hold you back, they stop you from moving forward and achieving long term success.

If you are looking for a higher quality of life, then you had better start adopting a lot better and higher quality habits in your daily life.

The first way to do this is to recognise your lowest level habit, i am talking about the habit that drags you down the most, the one that makes you put on weight or the habit that stops you training regularly, or the habit that makes you think negatively!!!

This bad and ultimately negative habit needs to be transformed into a much more positive pattern of action!!

You will find that as your standard gets higher and higher, it will be a case of continuously raising your standards.

For example, if you currently eat badly 7 days a week, then suddenly eating well 3 days a week would have a big difference to your body.

Once you made that change, you would find that you would want to improve again. The target may well go up to eating well 6 days a week, creating another massive difference. The goals would go higher and higher, depending on what standard of life you want to achieve!! The habits would need to change upwards accordingly.

Set your stall out and make that standard in life as high as you can!!!

Twitt
Posted on

Tuesday, 27th November

We spoke yesterday about the important of pushing on this month, and never settling for where you are, and the negatives and dangers of that attitude!

This is why measuring is so important for your mind and body.

I have had feedback time and time again that measuring does so much good for your physche!

If you can back up your efforts in black and white with inches off your waist, then this HAS to lift morale!!

If you can show on a blood pressure machine that your physical efforts have been that worthwhile that it has significantly strengthened your heart strength and health, then is always an instant tonic and will back up your training methods to the hilt!

If you can possibly lose 1-2% body fat in the toughest month of december, surely this says that you are indeed mentally strong, that you are working on a good programme and your clothes are fitting you better and better, probably to the point where some may be hanging off you, proving your overall shape is far better and the excess body fat you once had is quickly disappearing!!!

Doing things the scientific way will take the guess work out of your training and eating plan. I learned a long time ago not to leave your improvements to chance, to stay on top of all your training, and to nip any temporary slipping in progress well and truly in the bud!!!

Any process that is deemed to be successful has to be transparent, and i guarantee you that as long as you do 2-3 strength workouts every week, and you do 2-3 workouts that your hit your cardio in the right way, you are going to surprise yourself on how quickly you come on!!

Measuring every four weeks is complete transparency and is a proven system to achieve ultimate success.

Twitt
Posted on

Monday, 26th November

Personally i got through a lot of measurements on different individuals last week, and one thing was hammered home to them……………that this next four weeks are absolutely critical.

It’s always vital to finish off the year strong for all sorts of reasons.

If you finish off 2012 well, you set the right tone straight away for 2013!

If you have a good december full of hard training, you are less likely to overdo it on the food side of things, you won’t want to blow all the hard work.

It’s always nice not being “part of the crowd” too. Whilst most of your friends or relatives who exercise from time to time have probably long given it up for the year, doesn’t it feel good realising that you do actually have the grit and determination in you to carry on and finish off the year very strong?!!

If you have reached a partiicular level in your training, or for example you have taken off 8 inches off your waist all year and surely you don’t want to put 2-3 inches back on? Just as you are doing so well?

What if you have dropped 10% body fat this year? It doesn’t sound as good if you put 3-4% body fat on in december!

To reach these particularly high levels in development and progress, you must have worked hard, you must have shown great courage and my guess if that you already have a good degree of mental strength.

All i want you to do is show that courage for one more month, and really enjoy your christmas far more this year being in the best shape you possibly can!!! Wouldn’t it be great having compliments on the way you look before christmas, and have absolutely no pressure in getting into shape AFTER christmas because you are ALREADY in top shape!!!

Let’s put everything together and hit it hard one last time!!

Twitt
Posted on

Tuesday, 20th November

I continue to get questions on food supplements.

How much creatine should i take? Does it actually work?

Should i be taking vitamin C in vast quantities? Should i be taking it at all?

What about calcium tablets? Do they really strengthen my bones and joints?

I could go on and on with this one, as most people still ask about so called wonder cures?!!!

If you consider this, the european until wants to ban 70% of the supplement industry in europe, at least 70% that is!!

It’s not that they consider all of it dangerous, it’s just that that according to lengthy studies, they have found that most of them have no positive effect whatsoever!!! That statement pretty much sums up my attitude on the supplements already mentioned, if they work for you then fine, but there is little or no scientific evidence to back ANY of their claims.

Then you come to one of the most popular supplements on the markets, the “fatburner”!!!

I seem to have more questions on this than anything else.

The scientific answer is again that they have little or NO effect on your body whatsoever in terms of fat loss. However, the negative impact includes raising your heart rate including putting extra stress on your heart (which is of course very dangerous).

Sports drinks are only beneficial after 60 minutes of CONTINUOUS exercise, which is why i don’t recommend them for most people. For most people, they only end rotting your teeth and putting unwanted body fat on. Drink water, lose body fat and get just as much energy full stop!!

Then you have the other energy drinks, such as the ones full of caffeine. I have been against these for years, and i will mention that right now that one big company in the US, is facing a massive law suit and being accused of causing death by heart attack after consumption. There are several cases in the US right now, so i think that says it all but make up your own judgement!!

You can see that a lot of the supplement industry is based on false claims, pure lies and downright dangerous ingredients.

Fresh natural food and plenty of water will take you a long, long way!!!

Twitt