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Monday 10th October

Saturated fat is always the bad boy when it comes to having a bad rap in the press, and with good reason. If too much of that stuff blocks your arteries, you can have a heart attack anytime unfortunately, and is always a danger when consumed at regular intervals.

The other bad twin of the food family is refined sugar and its existence in a lot of foods, this is why i always try to encourage you to eat well! If you consume a lot of products packaged up too much, you can bet your life it has regined sugar in it.

Most cereal boxes are loaded with refined sugar, this is a fact and far from being your best start to the day, it can end up your most sugary start to the day and really trip up your day before its even started. Fruit and fibre for instance is loaded with refined sugar when examined in tests, but tries to mention “your healthiest start to the day” all over the box. Porridge is always a better choice, giving you an excellent slow release of energy and avoiding the temptations of yet more sugar!!!

Anyone who has had to do a diabetes test and carried that thing around when you prick your finger and continually test your blood sugar levels after food, will definitely know what im talking about!!!! Refined sugar is in a lot of foods, too numerous to mention here and the usual suspects contain the most, white bread, biscuits of all kinds, sweets and most man made food, if not all!!! That test is very valuable and any chance you get to take it, the eye opener you get will be extremely revealing and educational for sure!!!

There are refined sugars in fruit of course, and this is why even fruit should be eaten in moderation.

This is also why i always recommend you dillute your organge juice, instead of having a big glass, this brings your refined sugars down substantially while still containing the benefits of the juice.

So its saturated fat and REFINED SUGARS, they are the real bad boys of your food intake, guaranteed to stop fat loss in its tracks and deprive you of any sustained energy!

Twitt
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Friday, October 7th

As we go toward a great weekend of rugby, Wales versus Ireland, England versus France, its important to manage your body’s performance throughout this weekend.

A lot of people will use this weekend to complete trash their body, and forget all about eating healthy habits and say that somehow on monday morning or evening, they will fix it and they will be back to normal on tuesday!!!

Life or fitness doesn’t work like that somehow, and you always need some guidelines and tried and tested strategies to get through a weekend like this.

If friday night is your night, and you’re having “a few” no matter what!!! You had better make sure you do a workout tomorrow m0rning. If you do, your booze leaves your body to a large degree and you feel better.

If you don’t, your spare tyre gets bigger and you feel sorry for yourself all of saturday.

Then if you drink again saturday, you will write off another few drinks, and you usually wont have ANY idea how many extra calories you consumed in food thats usually too high in saturated fat, salt and sugars, THATS THE WAY IT IS when you let it all hang out  the weekend.

Then there’s sunday. Sunday lunch can be preceeded by a fried breakfast, a sleep on sunday afternoon (i miss those days!), and then something that could be called “comfort food” at the end of sunday.

To fix this calorie avalanche, stick to the tried and tested.

If you are out tonight, make sure you get out for a run, hard walk, cycle, inside workout WITHOUT FAIL!!!

Have a good breakfast, nothing fried and nothing greasy!

If you are out saturday, do the same workout sunday (usually outside) and really get a sweat on.

You can STILL enjoy your weekend, you just do not need to end up like a stuffed pig on monday morning, and take until thursday next week until you feel back to normal!!!!! SORT IT OUT SATURDAY AND SUNDAY and there wont be tears on monday morning, and you will be in a much better mood for it!!!

Good luck Wales!!

Twitt
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Thursday 6th October

Steve Jobs, chief executive of Apple, died last night after a courageous battle with cancer, at the relatively young age of 56.

Jobs today has been called an innovator, a genius, a leader in the technology field, someone who created a legacy that will last generations, a true visionary, and just about everything in between.

Never has someone been regarded so high in the technology field, and his legacy will continue in just about everything we use today.

From ipod’s to ipad’s, to apple mac’s to his relationship with Microsoft some years ago when Microsoft actually kept the company going because Microsoft itself didn’t want the company to fold because it would have been broken up itself.

Jobs used to say in many of his speeches, “never let anyone else stop you following your dreams”, “never let negative people put you off you pursuing what you know what to be right”, he often encouraged entrepreneurs of all kinds to have a go at what they thought could work, what they thought the public wanted and what they thought deep down in their hearts to be true.

With your exercise programme and your food intake, you secretly know what is right and true.

You don’t need to read another diet in the paper that you know is faddy, you don’t need to fall for yet another faddy exercise machine, you don’t need to be put off by some of your negative friends who don’t even work out at all  yet are overweight, you don’t need to believe anyone who makes claims you know are too good to be true etc etc.

So whatever the situation you are in, focus on yourself and what you know to be right. There will be times when you feel like giving up on your workouts, on your food, on your alcohol levels, but actually following through every time you doubt yourself instead of giving up will take you a long, long way!!!

Steve Jobs RIP

Twitt
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Wednesday, October 5th

Since we continually talk about self-improvement, using these strategies i throw at you every day will help you all an awful lot!!!

We talked about the importance of doing strength and cardiovascular training together over the course of the week. This is an absolute must, a racing certainty, something you definitely have to do……………………….IF you want to be in shape. You cant stand still, you have to move on or you slip back.

Think of a plant in the ground, it either grows from the sun and rain or it dies, simple as that.

If you focus your body on improvement and adopt this mantra for the rest of your life, and you follow a good plan, you cannot lose surely!!!!

So if you commit yourself to doing cardiovascular training and weight training, what happens next?

One of the most successful things you can do is keep a journal.

For example, if you doing 5 of something one week, 8 of something the next and then you get up to 20 after a few weeks, then you achieved quite a lot, and with a proper diet, this should result in big physical improvements too! This is a simple formula anyone can use, why complicate it?!!!!!

So your journal should go something like this.

For example; Week 1 Monday, Wednesday, Friday

Press ups-5

arm dips-5

sit ups-5

squats-5

step ups-10

Week 2 could be

Press ups-10

arm dips-8

sit ups-8

squats-10

step ups-20

THIS IS ALREADY A BIG STEP UP IN JUST 2 WEEKS-IMAGINE WHAT YOU CAN DO IN 6 WEEKS, 12 WEEKS OR EVEN 52 WEEKS?!!!

Same with a walk, imagine walking on the flat for the first month, then you have aspirations to go up hills, and maybe even a mountain as you progress far enough.

By keeping a journal for EVERY workout, you have something to work against and beat every week. You may not beat it every week, but you WILL have a comparison and a target to go for!!!

A simple successful strategy you can adopt today!!! Its all about improvement and progress!!!!

Twitt
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Tuesday, October 4th

Nothing beats the feeling of being a programme and know you’re on a mission too get into serious shape.

This can take many forms.

You may be a true individual in every sense of the word, and want to do everything yourself, you want privacy but are very determined and do whatever it takes to achieve your goals.

You may be the person who feels too intimidated to go into a gym, you may feel sad about how you have let your body go, and you may not even know where to start?

You may be the person who has been there, seen it, done it and have to start all over again for any kind of reason.

What about the person who always shows up to the gym, always knows everyone, talks an awful lot and always knows all the gossip, except he/she forgets to do one thing-TRAIN or at least train with a purpose that will result in a big results, these individuals are very common and are usually quite content to put up with a lack of results for years and years.

Whichever one you may be, its time to get on the right path and make a plan out right now.

Broadly speaking, you MUST do some resistance/weight training at least twice a week working the whole body, this is an absolute fundamental to put you on the path to success.

You must do some cardio at least twice and up to four times a week, this is a must for your heart and fat loss.

These two types of training work well together, and BOTH are as important as each other in terms of fantastic results. Don’t let anyone tell you otherwise, the people who insist only to do running, swimming or cycling for fat loss and fitness make me want to puke quite frankly. They have no real knowledge and they don’t do it for a living so their behind is not on the line every single day when it comes to advice!!!

Im here to help and much more to come tomorrow and what it really takes to get out of the quicksand of non-improvement!!!

Twitt