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Thursday, 20th December

In an ideal world, the body of your choice would just happen, good food would be just put in front of you and getting into shape would be the easiest thing in the world!

There would be no problem getting to the gym, and all the chores in life would be done for you.

This is an imaginary world of course, especially in the week before christmas, so we had better get back in the real world!!!

We are in a world where we make mistakes and we make them often.

So what we have to do is DO what we can do!

Life shouldn’t revolve around your diet or some kind of totally strict never have a treat regime either! This will not work. Frequently i hear from individuals that they have some big party and trying to be perfect somehow, they say that for some reason that they need to avoid the party!

This is nonsense of course and there is no need to avoid ANY social occasion or bring your own food just because there’s not a healthy meal already prepared there for you! Using common sense in these situations always works and as long as you don’t pig out too much, or don’t drink the bar dry, then put it down to a one off and make sure you get a workout done the very next day!!!

I have always said that you need to just concentrate on eating healthy at least 80% of the time, this should be enough to keep you healthy and energised for your workouts. If you constantly try to be at 100%, then you will be heading for failure and such plans never work for any length of time!!

If you allow yourself treats on one day a week for example, or two maximum, then you always have something to look forward to, and your diet will never become over-bearing. Common sense will always work for you, especially right now in the festive season.

Moderation always works, and keeps your mind very fresh and positive for your upcoming workouts that should always be at least a small part over the next two weeks.

Twitt
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Tuesday, 18th December 2012

Having done many measurements over the last week, and most people fulfilling a lot of their goals and ambitions that they made at the beginning of the year, one question comes up all the time from most individuals i train.

“How much should i expect to lose in a set period of time”?

To answer that can never be exact.

It all depends on the effort you put in, how well you are eating, how much good sleep you get, do you keep yourself hydrated, do you miss workouts regularly or do you hardly ever miss, how much intensity to you put into your workouts, are your performances constantly improving, do your drink too much alcohol too often or do you keep it in moderation, is your workout plan good or is it more haphazard, do you stay positive in times of stress or do you let stress stop you from doing your workouts?

These are all potential helps or hindrances and are are definite factors when it comes to determining progress. No two months are exactly the same and i can spend as much time councilling people on their problems sometimes as much as i do training! This is what it’s like in the real world, “life” happens and you have to keep doing your best with it!!!

Baseline figures are possible though and here’s what has been typical for me working with individuals for a lot of years now!

Waist-1.5-2 inches a month off, sometimes more

Hips-1.5-2 inches a month off, sometimes more.

Resting heart rate-2-3 beats per month down OFTEN MORE

Blood pressure-big success in getting people back into a normal healthy range

Body fat-1.8% down a month, often more!

These are exciting changes you can make your life, and all deserved to be measured!

More on this tomorrow.

Twitt
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Friday, 16th November

The checklists mentioned yesterday are very valuable, the trick is to make them second nature in your life.

Doing things naturally will make exercise feel less of a chore, less of something “you have to do” and make the whole process a lot more enjoyable.

Most if not all the people I know in top physical shape consider their daily workout as something “they just do” and enjoy the instant rewards they get from doing it.

Most of you have heard about the “exercise high” and this is largely true for anyone who takes part in meaningful exercise.

This “high” can be further enhanced if your exercise programme is constantly improved, in terms of performance. As human beings, we take pleasure in learning to do something for the first time. We take even greater pleasure if we eventually get to do it well!!

This is a major part of what this site is about, getting you do exercise and eat well, leading to a much higher quality of life across the board.

So if it seems like we talk about similar things all the time, then that is exactly right. I try to impress upon you that it only takes a few fundamental things to get right on a daily basis for superior results.

The problem being that a lot of people fail to master the fundamentals.

We always talk about how exercise should be something more natural and something we do most days, just like brushing our teeth. If we don’t brush our teeth properly, we can get gum disease and eventually our teeth full out.

Im encouraging you to exercise properly and regularly. I really want you to eat little and often, and make it fresh and natural where possible.

Practice makes perfect so get use to this repetition and you will get the massive benefits we always talk about!!!

Twitt
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Friday, 5th October

Metabolism talk rounds up our week, and if you can get this vital subject under control, and firing FOR you 24 hours a day, then you are likely to be burning fat and likely to achieve the body you always wanted, AND STAY THERE!!

One of the most unlikely tips i can give you that you wouldn’t have thought about regarding metabolism is water!

Most people don’t regard water as boosting your metabolism but they couldn’t be more wrong!!!

Water is paramount to a lean healthy physique.

Water is crucial for flushing fat out of the sytem, and is crucial for your body’s messaging system to fire correctly. And drinking water can actually raise your metabolism!

Being dehydrated can give you sugar cravings, tricking your mind into thinking you are hungry, rather than thirsty! Keeping hydrated keeps your body in balance, keeping you in tune with your body’s actual needs.

The less cravings you have, the more fat you lose because you’re less likely to make poor choices.

A recent german study showed that subjects who drunk healthy amounts of water, compared to others who didnt drink enough, BURNT around 30% more calories, and their metabolic rates were proven to increase for the same amount. This started within 10 minutes of drinking the water, and reached a peak 40 minutes after drinking the water.

The moral of the story is drink more water, and if you train hard in the gym, drink even more!!!

One minor point is to say that you should keep it to water too. If you fall for misleading information about energy/sports drinks, then you will be consuming almost pure sugar for no real reason apart from some dodgy marketing claim that has no basis. Your performance will go up 33% if you keep fully hydrated, so don’t fall for similar sports drink claims. Sports drinks are only worthwhile after 60 minutes of continuous exercise.

Time to get your metabolism working at its best levels, and make fat loss much easier than you ever thought!!!

Twitt
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Tuesday, 4th September

We talked about raising the bar with your exercise yesterday, and the absolute importance of not giving in to missing your workout just because it was first week of term!!!

This week already, I have trained many mothers who could have easily called off their training, but are aware of the hardship of missing a week or so when they get back.

Also, they tell me that their eating usually goes by the wayside when they don’t train. They miss the motivation to eat good healthy food when they do not exercise, and I can vouch for that myself.

Which brings me on to the eating side of things, are you going to stand there today accepting the fact that somehow you cannot eat well and healthy all week long? Of course you can still have a treat on the weekend, you can have a drink on the weekend as long as you don’t go bananas and you keep it to one night? Isn’t this a great example of compromise on both our part’s?

So the kids have started back school today, and hopefully you are back in the kind of schedule that is going to support a healthy lifestyle!

You have your supermarket shop in, at least 80% of it is healthy, and you will support your kids health very well by giving them healthy choices most of the time too.

Automatically when you eat healthy, you become much more energetic and much more feeling like doing some exercise. The opposite is true when you don’t eat well!

So with the word “routine” and “schedule” happening big time this week, and the kids finally going back to school, you have the perfect platform to launch your exercise programme and support your health and immune system with as many fresh, natural foods as possible?!!

What are you waiting for?!!! Let’s do it!

Twitt