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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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Wednesday, October 31st

Halloween is certainly getting bigger in this country, if you have kids then hope you enjoy yourselves!!

Another story in the paper today about the benefits of exercise…………………….this time for the over 70’s and brain power!

How many times have you heard about the benefits about crossword puzzles making your brain sharper in old age, and most doctor’s considered crosswords as highly beneficial in terms of mental alertness alone.

The new study suggests that exercise greatly surpasses the benefits of crosswords, and the power of the mind is greatly increased when daily exercise is part of an individual’s liefstyle.

The power of exercise has often been undervalued and for much of the 20th century, doctor’s were often ignorant on its benefits across the board.

For example, from around 1950 to 1980, it was often thought and advised even that weight training would give you high blood pressure!! The opposite is true now.

Exercising could bring on a heart attack they said! We now know that there is no better way to get a STRONGER AND HEALTHIER heart, i think we all accept this now!

Exercise they said would wreck your joints, your bone density would simply wear away and if you wanted to have strong bones, then just relax and do not wear your body out!! Bone density we now know is made much STRONGER THROUGH WEIGHT TRAINING, your joints will only get stronger if you exercise smart and use proper footwear, these are medical facts and not heresay!!

With all the facts coming out about exercise all the time, there has never been a more exciting time to exercise and you have the big chance to reap all of these amazing benefits!!

Sure, exercise for all the benefits we DO know, but i am sure there will be MANY MORE BENEFITS to come over the years so get out there and do something today!!!

Twitt
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Monday, 29th October

We are coming up to november quickly and this means you have a whole month to get where you want to be by the start of decemember, and definitely the run up to christmas!

Everyone i know wants to be in shape by christmas, and they know all of the excess calories are going to hurt their bodies by the end of it, in terms of putting on weight and feeling stodgy and low on energy. Before we get to that stage, we have to start right now by eating and training to get as lean as possible!

The evenings are already a lot darker, so please use this month as a big positive and there’s absolutely no need to retreat into your shell because of the lack of light, its an opportunity to get your head down and work harder than you have ever done before!!!

Mondays are always the biggest opportunities to start off as you mean to go on, not to leave yourself down and fill your body with energy on the very day you need to make a statement for the rest of the week.

This is an excellent period to set new personal bests too, whether its in endurance or more metres covered on a rowing machine in a certain time for example, or you may just find yourself recovering quicker from each exercise, a sure-fire way of telling that you are getting much fitter. You will always have a favourite exercise so use this month as an opportunity to turn it something you are proud of, one exercise you’re able to do better than most other people, certainly better than you have done it before anyway.

When you set new personal bests, its usually guaranteed that you will see amazing physical benefits in all areas so use this as the perfect springboard for a fresh batch of improvements coming your way in november, which will set you up for a christmas in great shape!!!

Twitt
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Friday, 26th October

October 26th is the day before the clocks go back, and automatically things get darker from now on, and you may have noticed a lot colder!!!

This is the true test for me on an individual’s hunger to show up and really get into shape. Its much easier in the summer when things are mostly bright and sunny, but the dark, wet, cold nights can be something else to get over.

If you look at the situation quite a bit closer though, there is absolutely no reason for you to miss sessions and snuggle up on the settee every night feeling sorry for yourself! You will feel a lot more sorry for yourself if you pile a lot of weight on, when your self-esteem goes down and you become one of those people who say “i used to be fit and healthy…………..once upon a time!!!!

This statement is one of the saddest you will ever hear so let’s turn it around right now and not fall into that trap for one second!!!

Look at it another way, there are 8 whole weeks to christmas and nobody wants to look overweight and sluggish christmas time, especially with all the drinking and eating yet to come!!!

Use the winter evenings as an excuse to train, to put in the hard work in your baggy clothes, knowing when it comes to wearing your christmas dress or christmas suit, you know you have the opportunity to look incredibly better than you do right now!!!!

These are the choices you have right now in front of you, if you really think of it there aren’t many reasons you could use as an excuse!!!

I have had this discussion with everyone i train who are struggling at the changing of the seasons, and all of them without exception have ramped up the pressure on themselves to put in such great performances in the run-up to christmas!!!

Twitt
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Monday, 22nd October

Fat loss tips that will work for you
Stating the obvious with a few of these, but its always good to re-visit strategies that will help you look and feel your best!

Portion control

Eating larger portions will get you used to eating big and therefore make you put weight on!
Studies have shown that when people are given larger portions, even when they didn’t like that particular food, ate 33% more calories during that meal.

A simple way to judge is to use your fist as a guide for carb and protein sizes, and no limit on your vegetables.

Don’t ban your favourite treats completely
If you still eat your favourite foods in moderation, you will likely lose more fat in the long run and make your eating plan far more sustainable!

If you keep some of your favourite foods in there, then no food will be classed as “forbidden”’. When foods are classed as off limits, they are more likely to be binged on when you have them. The trick is to make suure the portions are much smaller than normal.

Don’t miss breakfast

Still the most important meal of the day, and if you eating a filling healthy meal to start the day, your chances of eating well for the rest of the day go dramatically up!

Your body needs energy first thing in the morning, it raises your metabolism straight away and you will have all day to burn those calories off. Eating well first thing in the morning stops you from over snacking in the morning and piling your plate up too high at lunch!

Study after study shows that people who eat breakfast lose more body fat than those who avoided it, and consumed less calories throughout the rest of the day because they were less likely to overeat.

Limit your food choices at each meal

Studies have shown that the more simple you keep your mealtime, the less likely you are to overeat.
The less food alternatives you have on each plate, the quicker you are likely to be satisfied and therefore eat less. The pleasure of eating is highest up to the third of fourth bite, then it slows down. The more foods on the plate, the more you prolong the sensory pleasure, which means you delay feeling full for longer, causing you to eat more.

Keeping it simple come food time makes perfect sense all round!
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Twitt