Posted on

Thursday, 22nd December

If you are in the middle of your Christmas days/nights out and parties everywhere, I sincerely hope you have remembered to exercise the next morning!

This is not only the best hangover cure but the best way to keep your body fact in check too. Your energy levels may be on the floor the morning after, that’s why you have to exercise!

Don’t make it hard on yourself by piling on the weight and putting up the white flag! It doesn’t have to be this way, and deep down you know that!

Don’t fall for the old tactic of wearing baggy jumpers over Christmas either, you are fooling nobody! Nothing feels as good as staying fit and healthy before, during and after Christmas!

Surely you’re not going to fall for the slimming clubs false promise of losing all the weight after Christmas? You may lose some weight but its only temporary and a scam to get you to buy their associated weight loss meals/products of all kinds.

Studies show that 97% of people who go on these faddy diets put all the weight back on, PLUS 5% MORE!!! Also, the more times your body goes through this process, the more resilient it becomes next time you try it. Please don’t fall for these weight loss charlatans, unfortunately there is no industry watchdog to regulate these scam merchants!!!

When you go to the supermarket next, avoid all of those ready meals that brag how little calories they have. Instead, go to the fresh counter full of fruit and veg, go to the fresh fruit and white meat counter, and sample the true delights of food while still staying lean!

You can have a great fit and healthy Christmas and an amazing start to 2012, if you do it the natural way. You know this to be true surely!!!

If you want to look and feel good, and be the most optimistic you have ever been going into Christmas and New Year, you know theres only one way to go!!!

p.s. I have lost all my telephone numbers over the last week due to having a new phone and forgot to copy the numbers all over. My number is still 07968 980808 for those who regularly contact me, and wonder whether I haven’t contacted you!

Twitt
Posted on

Wednesday, 21st December

We talked about the benefits of eating well the last couple of days, but don’t beat yourself up if you are not eating “perfectly” from day one, because that perfect world doesn’t exist in the first place.

You have to develop your own personal standards, nobody else’s, just your own when you measure how much progress you get.

For example, if you have a 44 inch waist and you have lost 1-2 inches over the first month of january, then you have been very successful.

If you continued at that rate of progress for the first 6 months of the year, and it is totally possible, that could be 6-12 inches off your waist!!!

This would turn you from a 44 inch waist to at best a 32 inch waist!!! This is an incredible transformation, and the great news is that not only your waist will see the difference.

If you are using weights or some kind of resistance training, your arms are likely to be much more toned and more shapely, all that fat that was hanging on your back will disappear and tighten considerably, your legs and calves will become much more defined, you will get more energy and your “mojo” will be back for the first time in a long time!!!!

So to achieve all of this, you need to start following the advice on here all week and click on the diet section immediately.

Lets take breakfast, you may be having a bash at porridge and fruit juice, trying to be “healthy” for the first time!

Ideally, you will get used to porridge with water and you will find no need for sugar or honey. You will dilute your orange juice with some water, cutting back on the natural sugars. This will get you burning body fat.

A lot of people cannot to do this first time, or for the first few weeks, so how about having porridge with milk, having a LITTLE sugar or honey or dried fruit to start, to get you into it all, and so it still tastes sweet enough? You can have your normal orange juice too, if dillution is too hard for you at this stage with water.

The point im trying to make is you CAN get into things gently and you can’t go from point A to point Z in a week, getting used to more natural plain foods definitely takes time. This will still bring you excellent results, especially if your diet was very poor before.

Its about your own personal standards and how you constantly rise them over a period of time, theres no rush, as you have the rest of your life to get used to it!!!!

Twitt
Posted on

Friday, 16th December

Using anger and stress as a viable workout tool can make a hopeless situation turn into your best performing workouts!

How many of us have hit a workout in no mood to train, only feeling stress and anger at whatever situation presented itself that particular day?

Those of you who decided to carry on with your workout will usually feel ten times better at the end of the workout. All that anger and negative feelings can usually be absorbed into the workout, and sometimes your best performances are achieved.

I have seen people in gyms who work shifts, and after some night shifts have approached the gym with little or no sleep, and really hit the workout hard, and you can visibly see the anger subsiding after a few tough sets of high intensity weight training. They always leave the gym a different person, and they use the workout as the ultimate de-stresser!!!

I sometimes dont wake up in the best of moods after a night of little sleep with the kids,  but after my first run, i always feel 200% better, and its usually the same with the person i am running with.

If you want to categorise stress into different sections, think positive and negative.

Negative stress would be work pressures, money worries, relationship problems, family problems, job security, personality clashes, etc etc.

Positive ways to deal with it would be exercising, eating well, avoiding alcohol, avoiding negative people, sleeping better and more regular etc etc.

If you follow these rules, then the anger and negativity is likely to subside. We all have these feelings, lets not pretend otherwise, but if some sort of exercise is a daily part of our lives, we have the ultimate natural medicine for it!!!

Have a great weekend, the weather is clear and snow free so lets get out there in the fresh air and enjoy the benefits!!

Twitt
Posted on

Thursday, 15th December

We talked about interval training last week, and how to develop it from a simple treadmill exercise, or outside running exercise of walking for one minute, running for the next minute, then walking one minute etc, all the way through to non stop training in all sorts of ways.

This week I have already taken a number of individuals through to the next stage of training, that can be brutally hard but extremely effective in terms of benefits.

It’s a simple concept but again, you really need to be very conditioned to do this.

All it involves is light running and press ups and arm dips at various intervals in your run.

For example, a lot of paths such as the one in mumbles or parks in Llanelli, burry port and surrounding area have park benches.

So the concept is to run for say 30-50 yards before you come to a park bench, then you do 10 arm dips (lowering yourself down on bench working arms/shoulders).

Then run again for another 30-50 yards and get down for 10 press ups, or 5 press ups or whatever your capability is?

Then its 50 yards and hit the next bench with 10 arm dips and so on.

The first time you do it, you will probably only be able to hit 3 benches and you have to stop. Then you will need a rest. Start up again when you get your breath back and go for it again.

To give you an example of progress with individuals who have been of average/to good fitness levels, they sometimes started of being capable of doing a total of 50 press ups/arm dips on one run, that typically went up to 1000 and the record was 2500, and this was a 58 year old!!! I am totally serious and the numbers although seemingly unbelievable, can be achieved by a lot of people as long as they eat very well, rest well and are very consistent with their training.

This type of progress could take 6-12 months and would apply to someone of a high standard of fitness and capability.

The results as I said are phenomenal but this workout should only be done under supervision by an exercise professional.

Twitt
Posted on

Wednesday, 14th December

Making fresh goals in the run up to christmas may seem alien to most, but it may be exactly what you need!

If 2012 seems a long way away, you may be shocked to hear its only 18 days away!!! 18 days left until the end of the year!!!

If it seems stupid to look forward  until then, you may be glad you did in a couple of weeks.

Only once did i decide not to train for a couple of weeks over christmas, and i suffered like never before!

My asthma came back in a big way, i was wheezing like i was on 40 a day! My first run back nearly half killed me and i felt as much out of shape as i have ever done!!!

After that run, i decided there and then NEVER to stop training over christmas again!!!

I have spoken to many, many people since and they have been through the same thing.

I have even been running christmas day, thats not to impress you but it was more to do with my desperation  to rid myself of that wheezy stodgy feeling that comes with over-eating, over-drinking and under-exercising!!!

This is to potentially save you those horrible interal feelings of no energy, and literally no get up and go.

So whatever schedule you are on now, i would try to still keep it up to some degree. If you currently workout 5 times a week in some form, i would still try and do 3 times a week even if its light to moderate intensity. This will take care of all the excess calories and help you feel more like your normal self.

The big thing it will also give you is a flying start to 2012!!! Just when everyone else will be going through the Groundhog day of starting to exercise and eat healthy, you will already be making fresh goals from a very strong position!!!

If that sounds attractive, lets get going and keep on going!!!!

Twitt