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Monday, 15th November

This is supposed to be a dark time of year in terms of weather and light, but exactly the time of year to put in the hard yards and make the gains ready for christmas! I personally get excited by making so many gains this time of the year because of the lack of distractions. It’s monday and start of another week, but im very excited to see how i can get the best out of myself and of course, other people. When you get into a culture of trying to motivate and improve others, it rubs off on myself too and im fired up even in my own workouts.

The summer months are full of distractions and options on how to spend your time and a big contrast to right now. It stays light until 10pm at its best and brightens up early in the morning sometimes at 4.30am. The weather is usually up and down but mostly much warmer and sunnier than right now. For many, summer is the favourite time of year and with obvious good reasons. 

Personally i love the seasons and although lots of people hate this time if year, im serious when i say that right now IS EXACTLY the right time to put all your serious workouts in and really make some amazing progress. As ive been banging on for some time, we have this period up to christmas to really transform ourselves and reach a new standard that will propel us into a brand new body into christmas!!!

We talked about 12 weeks to christmas some time ago and now believe it or not, it is only 5 weeks saturday!!! This period has allowed me to get my focus and 100% and i can honestly say that my performance levels are at their best levels for a long, long time. This is true for most of the individuals i train too, never has so much scrutiny come into my training in terms of analysis and making sure people reach their goals. It really is that exciting!

I urge you right now to make the very most out of every day, the weather is very cold today but DRY, and thats more than enough encouragement for me to get going, get excited, get fired up, get energised and start the week with some absolute blasters of workouts!!!!

One thing you need to watch out for when the temperature drops is that you will gasp for breath more in cold weather. It’s very important to you to keep your workouts up to allow you to get used to colder and colder temperatures. This allows your body to adjust gradually and still keep your standards up. Get used to it because we have around 4 months of cold weather. There’s no reason to complain or put anything off, see it as a challenge and a chance to show how great condition you’re really in!!!

Twitt
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Breakfast really IS for champions!

You have heard off me and about another million people, breakfast is absolutely, definitely, seriously, no doubt, the VERY most important meal of the day!!!!!!!!

Familiar excuses you may be

 “i don’t have time”

“i’m not hungry in the morning”

“i don’t like breakfast foods”

“i’m on a diet”

“if i eat breakfast, i feel hungrier all day”

These are just some of the excuses i hear and just about everyone hears and makes from time to time.

If you start missing breakfast, you are likely to concentrate less effectively in the morning, all morning in fact, you are likely not to be so good at work and if you are in school or college, you will struggle to study as well.

No breakfast also means you will be more irritable and be short-tempered, and generally struggle in terms of energy levels throughout the day, becoming very tired indeed during the afternoon.

For every excuse you may make up for not eating breakfast, there’s about 10 more good excuses TO eat breakfast.

Things off the top of my head include raising your metabolism, which means the very important rate you BURN calories which means how quickly your body fat is going to disappear!!!

Other good things will include having MUCH more energy, very important if you want to be successful in your day.

How about having a good digestive system, it IS good for you going regular to the toilet believe it or not and your body needs to function well INSIDE as well as outside!

People who eat breakfast have always been proven to have healthier levels of weight and body fat than those who don’t. There are numerous studies to back this up. Eating breakfast alone is such a great catalyst for your day!

Breakfast also stops you having from wild binges. If you start off your day with healthy energy levels, you feel full, you are likely to have a healthier attitude to food full stop. Food is there for you to be enjoyed and savoured and is not the enemy.

Make the best start to the day you can by getting your breakfast in within one hour of rising.

Twitt
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Wednesday, 10th November

Fixing any holes in your programme is the biggest thing you can do if you’ve not being getting the progress you would like.

Its similar to the old story about the farmer who had a hole in his fence and sheep kept escaping out of it all the time. He would spend all day chasing sheep down, picking them up again and returning them to the field.

Once he got all the sheep back into the field, he found he had no other time to do his other farming work. He was literally the most inefficient farmer around and worst of all, he was dog tired every day and not achieving anything!

One day he woke up and realised that all of these sheep were pouring through the very same hole in the fence following each other out. It occurred to him that if he actually fixed the hole, then he would have no sheep escaping, and could get on with his normal productive farm work and actually earn some money!

If you’re not achieving what you want out of your programme, its time to fix those holes that are causing continuous problems.

The “holes” in your programme could be any of the following, or even worse all which creates one big hole and this is when your programme collapses and you go backwards very quickly and start piling on weight quickly! You then wonder where the weight is coming from and may start feeling sorry for yourself, lets stop that right in its tracks and figure out why your programme isnt working!

Number 1- you’re not doing at least 3 workouts a week

Number 2-you’re not doing any strength/resistance work to stimulate lean muscle tissue, which automatically makes your metabolism burn faster!

Number 3-You’re not doing any outside workouts, running, cycling, fast walking, are all great workouts guaranteed to make you feel so much better!

Number 4-80% of your food isn’t good nutritious food. The bulk of your food needs to be fresh, natural and good for you, theres time for treats too, but only in moderation and only once or twice a week max!

Number 4-you’re not eating regular and leaving too long in between meals and snacks. You need to eat small amounts every 3-4 hours to keep blood sugar levels steady, stopping wild binges on food.

Number 5-You’re not consistent. If you’re not doing a combination of all of these things, at least 3 good workouts a week, at least 80% of your food of good quality, drinking enough water throughout the day (1.5-2 litres), then you wont be successful!!!

Let’s keep it simple and fix those holes and save yourself a lifetime of heartache and frustration!!!!!!

Twitt
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This is when the work is done!

A dull day in november it may be in terms of weather anyway, but days like today are exactly the type of days when you need to be putting all the hard work in if you really want to look fantastic coming up to christmas!!!

The most  important sessions are the ones you never really feel like doing, and once you remember that mantra, you will be much more motivated by days like today. Days like today are also days when you think of summer believe  it or not! It seems way off but the hard work is really put in now for next summer, as there’s no such thing of overnight success in this game, and every bit of progress you get is definitely well-earned!!!!

This time of year is also about finding out how tough you are, and whether you have desire and determination needed to change your body, change your energy levels and change your ambitions so you can be in superior health!!

Another reason to feel a bit smug with yourself this time of year is that finding out you are one of the few who actually exercises outside this time of year. If you are running, walking, cycling etc on a day like this, you are guaranteed not to meet many people out on the way!!! This shows to me and it should show yourself that YOU ARE committed and dedicated to changing your appearance and really focused on looking and feeling good.

This feeling inside alone is enough to brighten up the most dreary of days! You are investing in your future right now, today the 3rd of november if you get out there today and do a workout or stay inside and do a workout. You are really setting yourself apart from the crowd who would have thrown in the towel by now. You are different and you should celebrate that fact!!!

When i said there was 12 weeks to christmas a while ago, some of you probably laughed and thought it was a long time away. Now the facts are that its only SEVEN weeks away and how much close are you to your health and fitness goals!!! If you havent taken it seriously, you STILL have time so lets not waste another minute!!!

Twitt
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End of week assessment

How’s your  end of week looking just before halloween?

Is it full of hope and progress or is it full of a lack of action and disappointment?

The great thing about it is  that this ship never leaves the port completely and leaves you stranded. We are always here to help you, even if you have bad week, if you have made a pig of yourself on food and drink, or if you just “down in the dumps” again, thats the way things are sometimes!

So if we plan for no longer than a week, i am going to be encouraging you at the start and end of every week. This is because not only am i an eternal optimist, but literally ANYONE can change their lives around ANY week of ANY year!! It’s that easy to get going, all you need is to make that first vital step. I may have the odd rant in the week sometimes because im frustrated at something, but in the main, everything on here will be positive to get you going again, and to give you that vital leg up when hopelessness takes over sometimes.

So how’s your strength work going and inside workouts? Don’t forget one pound of muscle burns up to 50 calories per day and one pound of fat burns a pathetic 2 pounds a day! The leaner you are carrying a healthy degree of lean muscle tissue, the quicker your metabolism is 24 hours a day, that’s the true secret to fat loss and being in the shape YOU really want!!!

Have you experienced the joys of being outside this week? From the low’s of the freezing conditions at the beginning of the week to the wilder winds of today, this ever-changing climate will often give you four seasons in one day but one thing’s for sure, it’s NEVER boring!! You have every chance to get out there the weekend too, no excuses for saturday and sunday as you should have enough daylight hours to get some quality work in. There are numerous routes to train on all the way throughout the area as previously discussed, all of them different and a lot of fun!! 

NOW is the time to do it, not everyone has the attitude to get out there in all weathers but now is when you really progress and make the big gains. That’s why you don’t see many people training in this weather, and they will never make sustained progress either. If you want to be different and make a tremendous difference to yourself you can be proud of, get your trainers on tomorrow and lets have a big weekend outside!!!

Twitt