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Monday, 12th December

The pressure of christmas has really started peaking with all the people i deal with, and with that comes a distinct lack of time!

This is when having a plan for your workouts becomes of paramount importance.

This is no time for “going through the motions” or your motivation levels will disappear without trace. The calls of “give it up now its too close to christmas” will become more and more acceptable, even if they are given by people not into being fit and healthy themselves!

The last two weeks before christmas need to include high quality workouts, of short duration, and of maximum intensity. Some of my best workouts tend to be the shortest! When someone is in a rush, usually that person will hit their training hard and try to get the very best out of themselves in a very short period of time, when this happens the intensity levels go through the roof and great workouts are always the result.

When you add a bit of fat and sugar to your diet, its never really a great idea. But accepting that you will over christmas, use it as a tool for the extra energy and this means going the extra mile in your training. You will burn a lot of that extra energy in your workouts as long as they are going in! That is the main point of this piece today-MAKE SURE YOUR WORKOUTS ARE GOING IN FULL STOP!!! Dont accept the fact that everyone puts lots of weight on at christmas, it really doesnt have to be that way and being active will be a prime reason you don’t!!!

So time is short for you accept that, strip down your workout to the bare bones, in other words what is ESSENTIAL to get you working towards your capacity, and all the exercises that give you great value. When you do this, you will get rid of the not so important exercises, get rid of longer rest periods, and you get a great workout in a record short period of time, and you’re talking maybe 20 minutes!!!

No excuses, lets make the most of the next couple of weeks!!!

Twitt
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Thursday, 8th December

As we talk about interval training, the next step up from that is non-stop training!!!

I should point out that this is not for the beginner who has just started training by any means, more for someone who has already been training for a while, and has achieved a good standard of fitness.

For example, if you started off doing a circuit such as this for 10 reps per exercise-

Press ups

arm dips

squats

sit ups

squat thrusts

So after you do this exercise, that would be it for most people, they would then rest, and wait to get their breath back before moving on with another circuit.

Those people who have followed this type of circuit will know that after a while, you will  not need the rest after the first circuit, and you will be able to move on to the next circuit straight away. Its at that point you may need a rest!

Then after a bit more experience, you may be able to move on to the third circuit even with no rest. This is when your fitness levels could be considered excelllent.

Then what after that?

If you are fit and conditioned enough, then you could start aiming to piece most workouts together as non-stop workouts, stopping very rarely indeed, only making sure you stop for sips of water, which are ultra-important and help cool your body down when doing a lot of high intensity training.

Most people  i know who have got to this stage, rarely want to train another way unless they have had a break from training for a few weeks, which will take quite a bit of time to get used to again of course.

If you train in more of a non-stop manner, however long that maybe (and its usually for 30 mins or less), you will burn more fat, gain more endurance, and generally be in the shape of your life!!!

Twitt
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Friday, 2nd December

Finishing off a week should always be a celebration, and a big one for us tonight with a big gym christmas night out!

Its time of the year to celebrate with all the christmas festivities and get in the mood for christmas!

Its important to recognise those people who have trained hard all year long, have shown up in cold, rain and all of those times when a lot of people seem to throw in the towel.

Most people who train hard all year will also realise the importance of going for a run, cycle or long walk tomorrow morning after a few beers and a big meal!!!

Most hard trainers will realise the folly of staying in bed all morning after a big night nursing a hangover!

The best way to get over a hangover is to make sure your last drink is a pint of water, dehydration will cause much of your hangover so this is an excellent strategy!

Then the following morning, get your kit on straight away around 7am or earlier and get out there and exercise!!!!! I mean as simple as that too!!!!

These tactics will clear your head completely-after around 5-10 minutes of pain first of all with all the booze and sugar working its way out of your body!!! Then after ten minutes, you will even begin to enjoy your workout and its all downhill from there!!

You should even begin to ENJOY your workout from there and i usually feel like doing a bit more than i had originally planned, and i hear a lot of other people saying the same thing who have got up and used this ultimate hangover cure!!!

You get back to feeling yourself straight away when you get back in for a shower and a good breakfast!!!!

So good luck to everyone who is out on a big night out tonight and remember saturday morning can be used as the perfect cure to your headache!!!!

Twitt
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Thursday, 1st December

A great chance meeting this morning with a gentleman Roger Rees, a 65 year old pensioner who has always like a pint (or three!), liked a smoke every day and thought exercising should be banished from society. He always believed that somehow things would “turn out okay” in health terms.

Then after being diagnosed with blood pressure problems, he was prescribed blood pressure tablets for which he stayed on for a couple of years.

Then he decided to exercise!!! It was sort of a “light bulb” moment and he discovered the massive benefits of exercises.

He has taken to exercise like a duck to water, although he has stuck to cycling as his first love.

Since he bought a bike, he has had the best 12 months of his life he says!

His blood pressure tablets have gradually come down, and with the doctor’s approval, has literally just been signed off medication as his progress has been so remarkable.

He had a big weakness for bacon, he now says he cant remember the last time he had it.

He drunk a few times a week. Now he has a couple of pints once a week, and he says he enjoys it this way far better, and doesn’t wake up with a hangover anymore!!!

His smoking is a bad memory from a distant past he says. He says it was the worst thing he ever did, but since he is now smoke free, his lung capacity is far more impressive which has been backed up by all the tests hes been having with the doctor.

The bottom line is that hes changed his life completely with exercise and eating well.

 Hes lighter than hes ever been. Hes far more energetic than I have EVER seen him and all of this shows exactly what can be achieved by a healthy lifestyle change!!!!

Twitt
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Wednesday, 30th November

The end of the month and a time for celebration or throwing your chips in and calling it quits for christmas?!!!!!

Depends on your current level of fitness and conditioning i suppose!

If you are in good shape, you will raring to go in december and really make further inroads into your body fat and strength levels, i certainly see a lot of people in this situation.

If you are struggling to get workouts in and shop well for good food, then chances are you will be glad to see christmas coming, so that you make a “new year resolution” and lose all the weight after christmas!!!

This is following typical behaviour by most of the population.

I always tell people that december is one of the most important months to train hard and eat relatively well. Of course, you will be having lunches out, evenings out when healthy food may not be on top of the list, and you will be drinking alcohol a lot more too.

Despite all of this, the exercise and effort you put into it will be worth heck of a lot to you.

If you want a wheezy chest, then don’t exercise.

If you want to lower your immune system, then don’t exercise.

If you want your clothes to feel much tighter, then don’t exercise!

If you want to stagger into christmas and face a herculean challenge in the new year again, then don’t exercise!!!

So in december, everyone knows you may well drink more than you should, you will almost certainly eat much more than you should, and your sleep may well be lousy, but despite all of this, commit yourself to exercising throughout the month. This is the greatest christmas gift you can give to yourself, you are nothing if you haven’t got good health so lets keep this uppermost in your mind please!!

Twitt