Posted on

Tuesday, 26th February

Listening to your own internal voice is critical to moving forward in terms of you health and fitnes.

I see two sides of people which leads to two types of results.

The internal little voice we all have a times allows us to duck out of things easily, making us believe that we really cannot do things. The same voice allows us keep progress as a distant dream, instead of what could easily be reality.

Then, there is the other voice that is much more assertive and honest in a way.

This assertive voice makes us ATTEMPT and ACTUALLY DO things. When we get to this stage, we usually find that we CAN do the things that seem a distant dream, and we usually end up proud of our achievements.

The timid first voice will make us end up cancelling workout appointments, giving up on our eating commitments, and generally make us go back to wondering what might have been.

The second more positive voice will give us the butterflies in our stomachs, that feeling of we don’t really know if our attempts will work out, but we are willing to stick to it no matter what and we will still be proud of our efforts.

It makes perfect sense then our second most assertive voice is something we should be listening to, especially if we want to reach our goals. Anything worth achieving is only possible by that positive inner voice urging you to go for it in the first place, and sustaining you especially in your moments of doubt!

So the two choices you have every day, AND WE ALL HAVE THEM, are critical in determining your future.

It doesn’t take a genius to work out that listening to your positve, more assertive voice will pay big dividends.

Twitt
Posted on

Monday, 25th February

We always like to talk about hitting it hard on monday, and setting the right tone for the rest of the week, but you should also have made it easier on yourself by not going crazy on junk food and alcohol for the entire weekend!

One night when you have a drink within reason is no problem, and one day when you have bit of what you fancy in terms of your favourite foods is no problem either. The problems start though is when you make it an ALL weekender, meaning that you “go for it” on friday, saturday and sunday.

When you do this, no matter how hard you hit it on monday, you’re going to be playing catch up for the rest of the week!!

So there is a couple of rules you have to follow if you want to make the weekend work FOR you, instead of working against you.

Make the alcohol one day a week only, make the foods you consider a treat one day a week only, or if its two make them relatively small portions, or certainly much smaller than you would normally do.

When you do have that day when you relax on food and alcohol, the very next morning you exercise first thing NO MATTER WHAT before breakfast!! This tends to burn fat straight away and THIS HABIT will get you back on track saving the effort you put in all week before the weekend.

The weekend is definitely there to have fun, but if you binge ALL weekend, then no monday superhuman effort is going to make up for it.

So let’s say your big day/big night out is saturday, then that could be your rest day too. So the sunday morning becomes your big early morning workout, a true “recovery” workout if there ever was one!

Then by the time monday comes along, you will have already got the rubbish out of your system, and monday’s workout will have a much greater value for you, and TRULY set you on the right path for the rest of the week!!

Twitt
Posted on

Friday, 22nd February

One of the most popular questions I get asked is “which exercise is best, or my friend just goes to spinning classes and she has lost a stone, or my friends just runs and he feels and looks amazing now, or my friends just do yoga and they swear by it”! You get the picture but here’s the answer!

They are all partly right but entirely miss the point when it comes to constructing a valid programme that will serve you well for the short and long term, and keep you getting sustainable results.

Spinning is great for example, but to say it should be 100% of your programme is misguided, delusional and you will be missing out on much better results if you put more variety in your programme.

Spinning should be 10% of your programme.

The running should be 10% of your programme (assuming you have good knees and a sound back or you could run into problems).

Yoga is great, but again should be incorporated into your programme, rather than become ALL of your programme.

Weight training and body weight training should be a fundamental part of your programme, but doesn’t need to be the overwhelming part. You should work your entire body every workout, therefore needing just 2-3 workouts a week maximum.

You also do not need the 4-5 sets per exercise, and you don’t need the 3-4 exercises per body part like some do.

Choosing one exercise per body fat for 2-3 sets of 8 reps will work very well for you, IF done with real intensity and progress keeps happening for you, which it WILL if you are doing it properly!!

Bosu ball, balance work, fitball work should also be a big part of your workout plan, and done a minimum of 2-3 times a week, but doesn’t by any means need to be the whole of your workout.

Same with boxing, a big part of everyone’s training I teach, but done at the end of most workouts but very valuable all the same.

We work hard with ropes in the gym that will bring amazing results, and so do sandbags and tyres, as well as sledgehammers.

My job is making people’s workouts brutally efficient, saving lots of time meaning you can concentrate on the exercises that REALLY count, and you can get much variety than you every imagined!!

So a little bit of a long answer, but that’s the truth when it comes to which exercises you should/could be doing for amazing results!!

Twitt
Posted on

Monday,18th February

Great results simply do not “just happen”, they are well earned and always come from a lot of blood, sweat and tears!

When i hear results happening for people, it really brightens up my day,whether that would be first thing on a monday morning or sunday evening, results are happening everywhere for people at the moment and nothing pleases me more.

This is why new people coming into the programme always wonder whether it can happen for them? Absolutely i always tell them! The reason is that i have seen an awful lot of people travel down this great path and succeed, often against the odds!!!

What i am here for is to give you the right path, the right exercises and the correct way to do them, but there’s a lot, lot more!

I am here to direct you on the right eating path, to steer you away from faddy diets and slimming clubs, to steer you away from shakes and bars diets, to encourage you to eat naturally and fresh when possible.

There has never been a better time to eat well, especially with the current supermakret horsemeat scandal. I’m betting that there is plenty more to come in this story, and i am also betting that other chemically enhanced foods are going to be dragged into this scandal of our generation!! You can eat well simply by avoiding this cheap rubbish, i have been on a million times about ready meals, this if your final chance to get away from them!!!

I am also here to listen to the problems when things never go to plan. This may be the right path, but the path is never completely smooth! There will be ups and downs, but i am here to get you through them, to pick you up sometimes when all you are thinking about is giving up.

It’s monday, the perfect time to change your life and make sure you start the week off on a hugely positive note!

Twitt
Posted on

Friday, 15th February

We are hitting a weekend already and while all of us will look forward to it, the dangers for body fat gain are always the highest for the next three days.

Most people associate the weekend, Friday, Saturday and Sunday with eating basically anything they want, and more than their fair share of alcohol consumption.

If you do this for three days over the weekend, then NO MATTER WHAT and this is a certainty, you will not lose body fat and it doesn’t matter what you have in the week in terms of exercise or how well you have eaten!

If you take this as a rule, you will start eating and drinking a little smarter.

Make it one day, rather than three days. Make it one day a week you drink alcohol, and when you do drink, the very next morning before breakfast, try and get some sort of exercise session in that gets you a little hot and sweaty, and a bit out of puff, in other words put some effort in!

No need to overdo it, but always try and exercise with purpose rather than going through the motions.

If you’re having your treats, and most people at some time DO during the weekend, try and make them less full of saturated fat and less full of sugar!

If you’re having indian food, try and select the dry dishes, rather than the ones smothered with cream and sauce. Select boiled rice rather than fried. This will help you a lot.

Chinese food is usually fried but you can select boiled versions like the indian examples I gave.

When you have fast food, you don’t need chips on top of it too! You don’t need the 1000 calorie milk shakes, you don’t need all the extra trimmings on ANY fast food.

Try making pizza yourself, have far less cheese, put on healthy tomatoes and vegetables, have a healthier thin base.

There’s a million ways to get your treats down in all those harmful fats, and dangerous sugars that if taken for long enough, will sure make you diabetic.

Making the right choices have never been more important!

Twitt