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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
Posted on

Friday 30th September

Seems a few of you are finding the food information helpful, and thats what im here for, for YOU to be successful and firing on cylinders and i sincerely mean that.

Okay, where were we? Dinner, evening meal or whatever you want to call it!!

If you have followed the advice so far, and eaten every 3-4 hours, then you shouldn’t be absolutely starving by 6-7pm and your hunger should at least be controllable!

The great news is that the patterns you have got used to previously in the day conclude nicely with your evening meal.

I’m talking about keeping your portion sizes moderate, and this means in particular your carb selection. I’m talking about pasta, potatoes, rice, bread etc. If you overeat these foods you WILL struggle with your weight especially if they are the white refined varieties of these foods.

These foods can be fantastic for you in their more natural state, and in the right quantities!!

Whoever said remove them from your diet is usually not qualified in nutrition or anything else. More like a fly by night character who knows nothing about the whole picture when it comes to balanced diets.

Besides, the group i have just mentioned is a good group on  its own, and to remove food groups entirely is complete madness!!!

SO what are we talking about here for a typical evening meal?

A piece of healthy protein such as white meats or fish, baked or cooked with olive oil, no normal cooking oils please!

Then we have the carbs such as brown rice, wholegrain/wholewheat pasta/new or sweet potatoes etc, in a portion size the same as your fist.

Then vegetables have to be in there, and the greater the variety the better so lets make sure we make it happen every evening meal. We all know the benefits of vegetables and theres many we don’t even know about yet!!!

So there we have it, if you finish off with a meal of this quality, you’re going to get and stay lean and healthy. Accept no substitutes and tryly look after your body!!!

Twitt
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Thursday 22nd September

Every day I bump into someone who I know has trained for most of their life. I hear a lot of inspiring stories on how well they are doing. Unfortunately I hear a lot of stories about how certain things have happened and they have had to have a break in their training.

Then follows that period when they promise themselves they have  to get back into things, and that time is always usually a week away. This week can lead to weeks or even months.

This is the number one reason for me why individuals get out of shape, or never get into the kind of shape they once dreamt about getting into.

If you don’t train, then changes will never happen to your body.

This is why the actual “doing” is always more important that copying some complicated training routine from a magazine.

Rather than make life difficult for yourself, “just do it” as the old saying goes.

If you tried asking people you haven’t seen yourself for a while how their training was going, I would put money on it you would get similar answers to me. People in general are the same wherever you go and its never easy to be in shape all the time, very few people manage this.

Those people you ask who are having a break are maybe the ones you need to ask yourself if they would like to join YOU in your efforts to get in shape?!!!

You cant beat training with someone else to get more out of yourself!

The only downside training with someone else is that sometimes they let you down, and this can be most unhelpful in your efforts to get your sessions in!

So as long as you can hook up with someone who is trustworthy and motivated, and a similar fitness level as yourself, its an absolutely fabulous idea for you to get your own “training buddy” and you help your friend out too!

Anything that gets you actually doing instead of talking about it will be massively beneficial for you!!!

Twitt
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Thursday 15th September

14 weeks to Christmas and an ideal opportunity to put a sequence of events in place to make sure you’re in great shape by then.

Number one is that you have to WANT to do it. Of course everyone WANTS to be in shape, but how many of you are really willing to go through the kind of effort needed to do so?

I see so many people believe it or not asking for OTHER people to get into shape. If someone else has to ask for you to get into shape, then there is a sincere lack of will to do it in the first place.

If you have a lack of will, then what hope have you got?

The abundance of will and NEED to do something will be the driving force when times get tough.

For example, I was talking to the coach of an under-achieving rugby team the other day, and complained that they always start off well, falter big time mid-season and then fall away completely at the end of the year.

When I dug under the surface of the problem, the issues on why these performances were falling away soon became apparent.

The most amount of players they had out for training was in the summer months just before the season started, which explained their excellent start to the year, in fact 30-35 players.

Then when the bad weather came, it went down to 10 players believe it or not.

Then because of under preparation, they start losing and the turn out’s dwindle to sometimes 4-6 players!!!

Then you don’t have to guess too hard that the season more or less collapses due some heavy losses. The players who were then tempted to come back often just write that season off and promise to  come back the next season!!!

So does that team “want it” enough?

 Definitely not it seems.

You will find the most successful teams or individuals are the ones who practice the most, with most intensity and don’t have big gaps in terms of weeks or months in the time they train or play.

UP TO YOU!!! 14 WEEKS TO GO!!!!

Twitt
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Friday 2nd september

Friday hits you in a big way, good or bad?

If its in a good way, it means you have worked hard all week, you are still planning a good workout today and you should be pleased with your workouts and ultimately your progress. A tight week of eating with all of this will make all the difference too, and all of this adds up to you doing your very best, thats what we encourage on here and has to be the ultimate goal-constant weeks of progress and thats what excites me!

This is the friday that “hits” me in a big way!!!

The other sort of friday that upsets me and should upset you are the “dormant” type of weeks.

What i mean by that are the weeks that you don’t think really count somehow. Perhaps you think just because you have a week off, somehow it doesnt matter and you can just start again next week!!!

Its a free country and a democracy thank god, but those types of weeks are going to set you back if done every other week.

Remember for every week you miss, it takes 1-2 weeks to even get back where you were!!! This is a fact you should consider right now and whether you are switched on to what you can achieve or not?!!!!

So if you are finishing off a week of not doing much, that week of inactivity and probably inferior eating habits will push you back and give you another reason to give up in your quest to get in great shape, or make that any kind of shape!!!

So we are at friday, and what kind of huge impact have you had on your  body? Its your brain that ultimately decides whether you’re going to be healthy or not, so have you decided to get into shape or are you just going to moan about all the reasons why you’re not?!!!!

Twitt