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Monday, 17th June

Another monday hits us and as always hope you are prepared to hit it hard to start the week off on the right note!

Some base their most important workout on a monday, some just ease gently into it, some don’t have any kind of plan and just hope for the best (not recommended), some hit their highest intensity on a monday-whatever your situation AS LONG as you are exercising then you will be off to a flying start.

If you let your weekend go into a monday in terms of alcohol, overeating junk food and no exercise, then you are not serious about your health whatsoever, and you need to re-assess exactly what your goals are and set a realistic plan on how you’re going to achieve them!

Monday is always a great day to get your weights/strength work in, nothing raises your metabolism as effectively (and i am talking about weight training with little rest and with plenty of high energy cost movements no plodding slowly along!). I set a lot of strength workouts on mondays and thursdays with a nice three day gap in between, allowing for plenty of recovery in between.

A lot of my other workouts get set up for the tuesdays, wednesdays and fridays. This allows me to set up the fundamentals up for the week for people, and give a lot of variety in between, making sure we are fat burning every day and we are going to get higher and higher numbers almost on a week to week basis, which means we are constantly improving!

So you should be looking forward to a big monday, making the bigget possible statement for the week ahead!!!

Twitt
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Thursday, 29th November

The run up to christmas is well and truly underway, and the big issue for me this week is how to get the best out of all the individuals i train in the smallest amount of time possible!!!

Most people are time-crunched these days, life is getting faster and faster, and when you throw the run up to christmas, you have a cocktail that can really stop you training, and at least stop your overall progress in its tracks!

I am used to this situation every single year and have been for years.

The solution? You have to think smart, and make every second of your workout count.

On your weights, if you do 3 sets of 8 reps for example on every exercise, that can come down to 1-2 sets. Do the first set normally, and then try the second set at your maximum capability. The normal 8 reps could easily become 12-15 if you really put a big effort in!!!

If you do your bodyweight exercises such as press ups, arm dips etc, and you usually do 3 lots of them, cut that down to just one lot. For example if you do 3 lots of 12 press ups, then try and aim for 20-25 press ups in one go.

If you go for a regular run, and say it usually lasts for 30 minutes on flat surfaces, then aim to cut that run down 12-15 minutes by either running a lot quicker, using lampposts for interval training (sprint for one post, rest the other, sprint the next post etc), or try incorporating steep hills, and turn your workout into a series of 10 sprints for 30 yards, and try 5 sprinting forwards and 5 backwards.

These are all examples of still getting a lot of quality in your workouts, still getting results and never giving up!!! Especially now its nearly december, where usually most good intentions go off the rails pretty quickly!

Time not to give up, and i challenge you to stay the course!!

Twitt
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February 21st 2011

I dont know about you but i find myself at my heaviest weight on monday morning. I try to relax more the weekend and although i do slam in a run every sunday morning, i tend to allow myself a treat on saturday and eat a bit of what i fancy. Also, nothing wrong with having an odd beer or two the weekend either, and everyone needs to unwind at least once a week.

That process of the weekend undwinding brings me back to monday, and makes me determined to get the week off with a bang.

There is a tremendous amount of drive within myself and most people i train to get the week off to a flying start. My idea of a flying start involves some running, sometimes cycling, some weight training and plenty of good food and water throughout the day. Making my mark early on in the week is hugely important for my mind too, and resets my thoughts to huge positivity for the rest of the week.

Have you noticed sometimes if you drink more than once a week, your thoughts become a little more cloudy. Your training is nowhere near so good and the “i will sweat it out” mentality doesn’t really work does it? Nothing can make up for messy eating and drinking habits, you need a structure in place and implement it right now!!!

The conditions of a successful healthy week don’t often change. Please don’t waste your money by going in some health shop, spending a fortune coming out with two big bags of supplements, and expecting to look great in a couple of weeks, thats the most ineffective route you could ever take.

 Most people are looking for the easy way out, and there’s a whole range of people looking to take your money and run, because they know they can’t really back up their promises. Most of them make me want to throw up, and most of them have holes in their programme so big that you could dry a bus through them.

Its monday, its back to work time, lets put it in and kick it off in a big way!!!!

Twitt