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Thursday, 29th December

If you got into your workouts gently yesterday, then today is a day to step up the ante.

You have to face reality that your first “proper” workout will hurt a little bit, and it will be a little uncomfortable, due to the high likelihood of your eating too much and drinking too much maybe. Throw in some lack of sleep and you have the perfect combination for inferior workouts!

The great thing about getting through a good workout today is that you are bound to feel better from it. It may be painful to get through at times, but after you have managed to get your blood flow going, the aches and pains will slowly go and you will leave the scene of your workout in much higher spirits than when you first started!

Another neglected part of Christmas for most people is the lack of water consumed.

Water is the most important part of feeling and looking food. Without it and its not going to happen for you full stop. Your internal workings and your vital organs wont function properly if you don’t hydrate yourself adequately every day. Water is vital to human life, so lets make every effort to get something that is so fundamental to your health 100% right now.

I was guilty of it myself over Christmas, drinking too much tea and coffee, and in a matter of days, realising your energy levels have gone so far south, you don’t have the inclination to exercise, and even if you have, your performance is unlikely to be anywhere near your normal levels.

I guarantee that if you get a good workout in today, and you sip water throughout the day and especially in your workout, you will feel 100% better and as close to your normal self as is humanly possible.

After all, the sooner you feel better, the sooner you are going to perform better and eat well too. A lot of people I know don’t feel they have the incentive to eat well unless they have trained.

It all starts with today’s workout, don’t follow the crowd and wait until the new year, hit it today and lets get the feeling good process moving right now!!!

Twitt
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Wednesday 28th December

Back into it today as far as work goes, and judging by the sessions i have done so far, everyone  seems very happy they have got their first session under their belts!!!

Most people who are employed or self employed are back next tuesday, or some in the public service are back on the 9th January would you believe!!!

The sooner you get back into exercise the better, and its a good idea always to  get into your programme nice and gently!!!

If you attempt your pre-christmas efforts today, then you are risking injury or disappointment, as these levels will take some getting used to again.

Same with your food, no need to attempt to be  ultra-strict already as its likely to fail, getting into healthier habits gently can be more sustainable and more enjoyable.

With alcohol, if you have been drinking every day or most days, its time to cut that down as exercise and alcohol don’t really mix too well! New Year’s eve is coming of course but surely you can last until then?!!

The bottom line this week is to get outdoors and actually do something, however small, its guaranteed to make you feel better.

Being active or moving more every day should be a new year’s resolution for you.

Another new year’s resolution is not to fall for faddy diets, i keep on saying this but you only have to observe the hard facts, 97% of people on these diets not only fail, but put on an EXTRA  5%  on top!!!! PLEASE DO NOT FALL FOR THESE CHARLATANS AGAIN THIS YEAR!!! Save the money and spend it on something nice for yourself, maybe new clothes when you have dropped a couple of sizes, its entirely possible if you eat well and train regularly, and drink a maximum of once a week.

So its small things advised this week, a gradual change from over the top christmas habits to a sustainable healthy future. Make the change and reap the benefits!!

Twitt
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Friday, 23rd December

Getting through workouts this time of year can be a drag to most people, but there are some excellent strategies to get through it all!

There are a tremendous amount of studies that link music with good performances in your w0rkouts. Music helps reduce the fatigue associated with exercise, and this means you can push yourself an extra 10% when previously you may have quit your workout.

It can be a trick to start off with slower music in your workouts, and when the session starts to intensity, get the faster more energising music on, and crank up the volume, if this doesn’t get you going nothing will!!!

If you find yourself getting more tired than normal after all of  this, then slow things down and go off plan in your workout. For example, try 5-10 minutes on the bike at a light intensity to get your breath back, or do something light you enjoy, maybe a bit of stretching on your back with a swiss ball?

 Chances are by the time you finish this little short “break”, you will want to get right back into your workout and get through some more higher intensity work. I have seen this work many times and is a great tactic!

There is concrete evidence  to show that if you use visualisation in your workouts, then you will likely perform better. Pro athletes have used the method of “walking through your workout in your mind” before you actually start the workout. A lot of top athletes have used this method to get the best out of themselves and there are numerous research papers on it backing the claims.

Some sports stars even play their upcoming games in their minds before the actual games kick off. Some of the most famous sports people in history have reported the huge benefits of this mind technology. Try it yourself from time to time and experience far better workouts.

These are all examples to get you through this christmas period, and get you flying into New Year in great shape!!!!

Twitt
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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
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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