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Monday, 19th November

Five weeks tomorrow is christmas day, but the biggest mistake you can make is taking your foot off the gas, and “settling” for nominal effort in terms of workout efforts, settling into poor eating habits already way before christmas, and drinking alcohol much more, just because the “festive season” is almost upon us!!!

If you fall into any of these categories, then i urge you to re-think your habits right now and set yourself new targets for year end, rather than worrying about how much weight you are likely to put on!!!

You don’t have to make it complicated either.

Keep it simple by making your performances better.

For example, if you are running a mile in 11 minutes, then your aim over the next 5 weeks would be to bring that down to 10 minutes and 30 seconds, this would be a big achievement!

I would look at a 6 second reduction per WEEK, and you should be able to get there. Plus when you’re able to run that mile 30 seconds quicker over a 5 week period, then you are bound to be in better shape, your body fat will be less and you will get leaner.

The same can be applied with cycling, inside or out. 5-10 seconds off your time every week can make a big difference to the way you look. Not only that, but your view on food choices and drink choices will change too. Will you really want to blow all of that hard work christmas time? You will of course cheat on your diet but studies show that those who train with improvements in mind all the time, will usually eat a lot better than those who have given up, or lost complete interest in their training!!!

The basic message is train hard, look to continually improve by setting shorter term goals and the whole run-up to christmas will be far more productive for your body than usual!!!

Twitt
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Wednesday, 14th November

Not appreciating how far you have come is a surprising trait amongst many individuals I deal with.

This is the due to the negative kind of mental conditioning that weight loss clubs have given many of us in the past.

For example, if an individual who has been training for 4-6 months, and they are not a tiny person in terms of waist size, then I would consider 4-8 inches off their waist as a totally conservative estimate.
Some people achieve even more but I’m trying to offer you the least/bare minimum I see individuals achieving in this time frame.

So if during this time they training consistently, eat pretty well most of the time and don’t overdo it on alcohol, you would assume that most people would be happy with this kind of impressive progress?

The problem I often see with those who have gone to weight loss clubs for years is that they still rely on the scale as their true measure of progress, and this is where the negative thinking and problems start.

So if I give you an example of someone I have trained for one year, and has lost 12 inches off their waist, you would have to accept that this is a truly inspiring and wonderful achievement!!!

Then what would you say if that same individual was still a little bit unhappy because they had only lost “15-20 pounds off the scale”, and why wasn’t it 3 stone because she had come down 4 dress sizes and 10 per cent body fat after all, and she had lost 3-4 stone in the past!!!

This is an example of not accepting the scientific approach to weight/fat loss, despite the fact that the same individual was looking incredibly better right now than she had EVER LOOKED, and especially better now than when she lost 3 stone because she was now toned, had a lot more energy and her waist and hip size now allowed her to fit into clothes she had never been able to even think about wearing before.

Its time to throw out those negative images and heresay given to you by these dubious weight loss clubs, and use the latest science to get your fat loss plan correct. Don’t put up with false claims of these clubs, and weight loss plans that are according to every single study over the last few years, to not only put the weight back on, but another 5% on top!!!

The science is here, if I were you I would use it wisely and not waste a penny more of your money!!!

Twitt
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Monday, 12 November

Monday is always the best workout of the week, or i should re-phrase that, it NEEDS to be the most important workout of the week.

I have said many times on here that monday needs to be the marker you set down that determines the rest of the week for you. Start off poorly and you have a problem, you have no momentum if you don’t expend a lot of energy on monday.

Excuses often happen much easier when you don’t train, your inspiration to train/train hard goes down and down until often it turns out that great training sessions become some kind of “distant memory”!!

Unless you have some kind of training schedule in place that is actually going to progress you, then you are going to end up having medicore results at best, and you are unlikely to keep training for any length of time.

November is easily on the hardest month’s to keep optimistic too, its hitting the darkest period of the year in terms of actual light, the weather is a lot wetter and colder, november seems to be some kind of in between month, where most people don’t tend to excited about too much, and waiting and talking about christmas seems to be the order of the day.

The reality is that every month as just as important as the last, and four weeks missed training will take around 8 weeks minimum to recover. If you missed 4 weeks training now, then you will be going into december low on motivation, feeling a bit sluggish and with little energy. Then you hit the season of excess in bad shape, putting further strain on your system by drinking and eating too much!!!

There’s all the negatives i have spelt out for you, but you really don’t have to go down that road.

You have it in your power right now to go down the opposite road in terms of benefits, and it all starts with tonight’s great workout to send a statement on how you want the rest of the week to go!!!

Twitt
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Tuesday, 6th November

The US election takes centre stage today for most of the world, and the effects could be dramatic for the strongest and most powerful nation on the planet.

Unfortunately, that last statement has less and less truth in it as the years go by.

Too many people have become disillusioned with any government to make a real difference in people’s lives-and this is very sad and makes too many in society give up hope.

Of course some people have to rely on the government for help, often with good reason, not everyone is a “scrounger” as perhaps the daily mail/express would have you believe. Government is a good backstop for many people that society chooses “not to help”.

When it comes to becoming healthier, we in the UK and in the US of course, have a tremendous obesity problem that is a ticking time bomb for our NHS and ObamaCare in the US.

Despite the government trying to help through public health campaigns which are admirable, the obesity percentages seem to be continuing to skyrocket!

The plain simple facts are that it is almost all down to us as individuals to be healthy, to get in shape, to turn our lives around and to eat well.

We secretly know if we are overeating, a year in year out weight gain will show us we need to eat less and food less in refined sugars and saturated fats.

If we are then aching from all of the extra bodyweight we have accumulated over the years in terms of aching joints and limbs, then isn’t it time we took responsibility for our own actions and got an exercise plan together?!!!

Every single person i have ever trained who has been in a deep hole to begin with, has benefitted IMMENSELY from taking on a healthy, active lifestyle, has usually lost quite a lot of weight, has reduced significantly their body fat, have strengthened their heart rate considerably and from all of this, have become a much more confident and energetic person that have gone on to set and usually achieve much bigger goals in their lives!!!

So the election doesn’t really matter so much anymore, its about what responsibility you take on, and how you responnd to my/your own challenge to finally take control of your own health!!!

Twitt
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Monday, 5th November

Benchmark workouts are a major consideration when it comes to all sorts of situations in your life.

Life isn’t always the same, things crop up, trips happen overseas, layoffs can happen for whatever reason, and the last thing you want to happen is not know where you are in physical and health terms full stop.

Easy ways off checking your health including buying a blood pressure machine, i like to do it every 4 weeks for everyone i train, sometimes more frequently for those who i am really concerned about.

In physical terms, you can measure your waist and hips once a month, you will need to be alarmed if your waist does go up, and then you can alter your diet and training programme to bring it back down.

The “benchmark workout” idea is one which i use every week on most people, and this lets us know straight away exactly where we are.

Someone i train who has been touring america for 3 months got his first workout in today. I put him on one of HIS benchmark workouts, and the results were quite staggering!

Bear in mind that this workout is one which he normally gets through without too much of a problem. It consists of around 300 press ups total in the workout split into 20’s at a time, some step sprints, some backward running up hills etc.

Today, he found it extremely tough indeed!

He has been used to doing 3 shows a day, which is demanding physically of course, but got used to the sugary cereals and breakfasts in the states, and the lack of genuinely plain, sugar free nutritious food that he was accustomed to has hurt his energy levels now he’s back to normal.

This has led to him becoming not so energetic now he is back home, and the benchmark workout reminded him exactly where he was!!!

If you don’t have standards you can measure against, then you will never know or appreciate where you are!!!

This is something to consider when you work out what level you want to be at!!!

Twitt