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Tuesday, 31st January

The very end of the month and some of you i know have had excellent months, some of you have hardly got going for various reasons, but its never too late and theres absolutely no time to waste.

A hidden danger of inactivity and not eating so well is blood pressure problems.

A lady approached me today saying hers was going up to borderline figures, and the doctor had ordered her to do something about it.

I have had great success in the past with individuals with blood pressure issues, and i always try to apply a simple formula that works pretty much every time!

The three things you need to address are the following.

Number one is exercise. If you are not active, you are not keeping your circulation going, you are not bringing the fresh quantities of oxygen in, and your body will not function quite so well without it, this is a fact so you have every incentive to get going!

Number two is salt and salt ridden products. For example, if you cook with salt, you need to stop it right now as this will be a big help. You definitely need to stop adding salt to your food, this is a massive no-no when it comes to eating, this will push your blood pressure right up over time.

Another factor is food already prepared such as ready meals and fast food. These are always loaded with salt that will destroy you over the long term, and contribute to blood pressure problems in a big way. Take this rubbish out of your life, replace it all with fresh natural food and you will be amazed at the difference!

Number three is alcohol. If you are trying to reduce blood pressure, please either eliminate or certainly keep your alcohol to an absolute minimum!!! This will have a tremendous effect on your blood pressure, and get your internal system working far more efficiently.

I know i have been brief but change these three vital things straight away, and your blood pressure problems will significantly improve!!!

Twitt
Posted on

Monday, 30th January

Time is extremely limited for us all so you had better be making the most out of every workout you undertake!!!

Most of us never get around to everything we planned to do unfortunately, and a set of weekly workouts are definitely part of that category!

How many of you plan to exercise 4, 5 or even 6 times a week actually DO train all of these times EVERY WEEK?!!!

I think unless you’re very dedicated and have been training a long, long time, you are  not going to appreciate how tough it is at times to get through a schedule such as this.

This is why i always try to emphasise how vital it is to train at least THREE times a week, and working your WHOLE body each time you train.

Forget all of those “let’s do one body part” excuses for workouts, they DO NOT work and never really worked even in the 70’s and especially 1980’s when they were the in fashion thing to do! The people who did make them work were usually loaded up on drugs, therefore creating an uneven playing field.

Every time you hit the gym, or you do a workout outside, or you do a workout in your living room, you HAVE TO MAKE IT COUNT EVERY TIME!!!

I guarantee that if you do make it count each time and really hit it hard, and try to improve nearly every time you train, you will get the results that most people tend to get after working out 5-6 times a week of training moderately.

It’s a myth that the more you do in terms of duration the better, this simply is NOT true!

It’s the quality of work that counts and nothing else, but you have better make sure you are exercising the minimum of 3 times a week as i said!

Its nearly the end of january, so the end of excuses is here too and if you’re serious, set yourself the realistic target of training 3 times a week minimum, hit it hard during these sessions and let the big results roll in!!!

Twitt
Posted on

Wednesday, 25th January

Simplicity is beautiful and brutally efficient when it comes to organising your training schedule.

I have had several instances over the last couple of weeks of putting people on the best path when it comes to maximising their training results.

For example, there are people out there who do well on their initial programme, which is fairly basic but effective, they have good results but wonder how they can improve from there.

 The natural reaction for some is just to add on more exercises on top of their programme, instead of making the more sensible and results giving tactic of simply upping the intensity of the programme they are normally on.

For example, if you are doing 6-8 exercises for weights with around 45 seconds in between each set, plus some punch bag to finish, you will get results.

A lot of people then mistakenly think that to improve, they must put another 3-4 exercies on for the sake of it, or just put 20 minutes of treadmill on top.

The answer they need to look at is to increase  the intensity of the current exercises and simply work harder at them. For example, if you do a bench press with 100 pounds, then moving up to 105 pounds (if you are capable), will automatically add intensity.

If you take too much rest in between each exercise (say 3-5 minutes), then try to get that down considerably, eventually getting down to just 45 seconds, this will create huge intensity!

If you are doing three one minute rounds on the bag to finish off, then you need to start working harder over these 3 minutes or work up to 90 seconds a round, and ultimately get to 3 minutes a round. I know this is slightly longer but 3 minutes a round must always be your goal on this exercise eventually, especially if you’re looking to get into top shape.

Adding more exercises on for the sake of getting a longer workout will see you lose intensity in your workout, lose focus, spend more time in the gym and eventually lose motivation.

Time to get the intensity back on, ramp up your focus and bring in great results every time!

Twitt
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Monday, 9th January

A fresh story out today is the levels of alcohol consumption and what is okay and what is bad for you?

There have been many different guidelines over the last few years, with most of the medical profession recommending around 20 alcohol units a week.

One pint of beer was 2 units along with a glass of wine the same.

Women were advised one to two units a day, men up from two to four units a day.

Now the advice comes out today that people need to STAY OFF alcohol for at least two days a week.

This doesn’t go anywhere near far enough in my book.

We talk about achieving the best physical performance on here every day and unfortunately, alcohol will be the leading factor STOPPING  you get to where you want to be.

When it comes to looking and feeling good, alcohol will trip you up in a big way. The feel good factor is very temporary and usually only lasts for just a couple of hours. Then it can actually depress you.

Alcohol is actually classed as a depressant so I assume you don’t want to feel down and sad, so it doesn’t make sense to drink too much?!

Alcohol will stop you burning body fat to a large degree too the day after you consume it. So not only do you get the excess calories when you initially drink it, you develop a hunger for sugary and fatty foods, which will put weight on.

Then the next day, your ability to burn body fat is cut down by a third. Its hard enough to burn body fat anyway, making the task even harder seems like madness!

There are 120 sleep disorders out there, 80 are linked to alcohol, so anyone who tells you to have a glass of wine to help you have a good sleep is talking rubbish!!

Also, if you abstain most of the week, you will naturally feel better when your system is clean and clear.

Your skin will be better and your vital organs will function properly.

You read this to be healthy and get and stay in good physical condition. Alcohol once a week maximum is advised, that’s not harsh, its just my assessment of working with a lot of people for a lot of years, when results have always mattered!

Time to act now and get some real balance in your life!

Twitt
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Friday, 6th January

Hope you have made a great start to the new year, and things are working out in a very positive way for you!

If things are positive for you, then you have actually taken action and you are a DOER instead of a talker and you are on your way. You have probably realised that the DOING comes before you feel better.

When you do something, you get rid of your fear and you build a good amount of self-confidence, this is the power of it all.

So if its the fact that you are on your way and you have trained well this week, you will soon enjoy this experience and you have overcome all of your initial fears. This feels so good usually that you want to challenge yourself again and move on to the next level.

Then the fear starts all over again, and you have doubts in your mind again! This is a good sign!

You have to realise though that this fear of a new challenge is experienced by EVERYONE ELSE TOO!!!! All those people you may have admired from afar and achieved a lot in their lives were actually scared to death themselves at some stage, plucking up the courage to actually “go for it” and reach their seemingly lofty goals!

Instead of seeing fear as a massive obstacle and retreating at a rate of knots, you should see it as a sign inviting you to improve and change your life for the better!

Instead of settling for what you have now, its going to be far more rewarding for you to be fitter and healthier for the rest of your life, in terms of inner satisfaction and quality of life to name just two massive benefits!

You may ask why you would want to put yourself through the uncomfortable nature of trying to change your life, but that temporary feeling is going to be hundred times better than sticking with a lifetime of being overweight, unfit and unhealthy, and all the negatives that situation brings.

 Its time to make the change to grab the chance with both hands!

Twitt