Posted on

Tuesday, 23rd October

Unless you fully appreciate each stage off your development, and try to go from A-Z in record time, you are unlikely to achieve sustainable progress.

For example, we talked about some basic but very handy tips on your eating again.

The big question is do you practice all of these habits on a daily basis? If not, then perhaps you need to visit these again before moving on. How many of us have told ourselves that we know it all anyway, and we do not need to be reminded?

I have heard plenty of people use this attitude and guess what? They are always the ones who continually show LEAST progress!!

The ability to be a “sponge” and absorb every scrap of information you possibly can is always undervalued.

I often see the people with the least individual athletic ability over-achieve and better the results of so called more gifted athletes purely because they have applied themselves a lot more, and the same goes for every area in life.

The people who don’t take advice from a post such as yesterday are also the ones looking for some “magic” supplement that will somehow strip fat at a massively fast pace and somehow get you into your best shape, even without eating really well somehow!!!

Those of you who have been down such a route (and most of us have let’s admit it!), will relish the fact now that we don’t need to use such a complex and usually such an expensive route that is ultimately futile!!!

The tips yesterday will offer you stratagies that cost you absolutely nothing, but you will be able to keep up for a lifetime!

They offer you easy ways to get into shape, to speed your metabolism up, to help you make the right choices, and definitely put you on the road to feeling healthy and getting into the kind of shape you always wanted!!!

Twitt
Posted on

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
Posted on

Thursday, 11th October

The subject of goal setting is often underestimated. In the workplace you have often over zealous managers doing their often boring, non-effective management speak telling you on your annual report that you need “to set goals” for the year ahead.

The result in practice is often that those so called goals never get reviewed until the next year, every 3 months at best. This is very inefficient at best!

I try to get everyone to set new goals every week at the most.

This sounds a bit over the top to many, but those who go through it always see the huge benefits of doing so.

Real meaningful goals that matter to individuals are always important to write down!!

I have found too that through my own research, that people often lose their focus on their original goals very quickly indeed.

Either that or they reach their initial goals quickly, and often just go through the motions after that, not raising their game because they do not know the next level that they want to get to!

When you think of life, most people’s lives change on a weekly basis, a daily basis and an hourly basis when you think how quickly events can change, so if you really want to improve you had better get used to reviewing your progress and changing it to suit how fast you are progressing!

Also, the reason why I get everyone writing their goals down is that automatically become more meaningful when you write them down!

A study by Harvard university showed that goals are 80% more likely to happen when you write them down, rather than just “talk about them”.

We have a white board in the gym for this very process, and its already very productive, helping everyone who want big changes for the better in their lives!!

Time to stop talking about it all, write it down and you will get there quicker!!

Twitt
Posted on

Wednesday, 10th October

Being optimistic about your progress is one of the most important habits you need to get into, or you will forever be like the economy, you will be going through “boom and bust” for the rest of your life, in health and fitness terms.

For example, you can do really well in your training, and be really pleased with your progress.

Then all of a sudden it may take one thing to doubt your progress.

You could have an illness, an injury or just go through a period of training when you’re not able to reach your previous highs in terms of performance in your training.

During all of these times, you still could be losing inches off your waist, losing body fat, and your heart rate may still be getting stronger all the time.

Despite all of this, you will doubt your progress somehow!!!

I have encountered many individuals like this, and I think it’s a human trait to doubt ourselves even when evidence suggests we should never doubt for one second!

This is when hard numbers have to take over!

If your waist measurement is coming down or already in healthy range, then you are DOING VERY WELL!!!

If your body fat is coming down or in a healthy range already, then you should be very pleased at your level of conditioning.

If you have a healthy strong heart rate 72 beats per minute or less, then you are doing everything right, and you are performing and recovering well from exercise.

Like I said, despite all of this overwhelming evidence, people sometimes still doubt themselves. This is exactly the time to change your mindset and start celebrating where you are, and be optimistic that not only can you sustain this progress, but you can actually improve it each month!!

Justified optimism is the one big thing that will take you forward, and keep doing so. Doubt is the only thing that can hold you back!!

Reinforcing your optimism on a daily basis is vital so get practicing right now!!!

Twitt
Posted on

Tuesday, 9th October

Lots of little colds and annoying little illnesses around lately, and some of them taking at least a couple of weeks to finally go!!!

So it’s a probably a great time to discuss how you should play this situation from a training perspective?

The rule of thumb should be the following.

If you are feel a little bit off above the neck, then its still okay to train as long as you are sensible, and i’m talking about little sniffle’s and not heavy cold’s!!!  If you have a heavy cold or really bad headache, then you should not train definitely!

If you are aching below your shoulders, then you should not train as you are probably going down with something. Aching from a cold or flu perpective means you should rest your body right now, and try and still keep drinking water to keep you hydrated, this will help in the recovery process for sure.

You must realise that exercise can be a massive positive for your immune system, and protect you against future colds and illnesses.

However, IF your immune system is already compromised, and i mean run down and not feeling well, then it definitely is not a good time to exercise, as exercise can put extra stress on your immune system and can mean a 2-3 day recovery from a cold turning into a 2-3 week recovery from a much heavier cold. This is why you must treat your body with care and respect your immune system.

You know how to boost your immune system by now? Eat a wide variety of nutrients, eat plenty of vegetables and fruit, eat nuts in sensible portions, get plenty of sleep, avoid alcohol, certainly avoid cigarettes, which could be considered as the worst thing in creation for your body!!

Autumn is a delicate time for all sorts of colds, so make sure you eat well, eat natural when you can and respect your body by doing all the right things you know that will work very well for you!!!

Twitt