Fitstreet Total Health Solutions

Your thoughts will shape YOU

2010-07-13T08:36:00.005Z

Too many of us focus on the negative things we want to change:

"I'm fed up of being overweight!"
"I hate my bingo wings!"
"I'm sick of always feeling tired!"
"Why can't I get a flat stomach?!"
"I wish I didn't have to diet!"

And so it goes on....

Negativity breeds more negativity. The more you think about the bad things you want to change, the more they envelop your mind and take over, leaving you feeling depressed, dejected and downright fed up!

Instead you need to think with positivity. Grind negativity into the ground and kick it where it hurts! Let positive energy fill your body. Turn that frown upside down and give it a lift in the right direction - SMILE.

Tell yourself that you'll only focus on the GOOD, not the BAD. Turn those negative thoughts around. Act and think as if you already have what you want.

"I have an amazing flat tummy that looks great in a bikini!"
"My legs look great in my 'skinny jeans'!"
"I love how my shoulders look in my new strapless dress!"
"I feel great! I look great! I am great!"

As you say those positive phrases to yourself in your head right now they should lift you and make you smile.

Chances are, the negative thoughts are still in control, and you're frowning to yourself, telling yourself that you DON'T have that fab tummy, you DON'T have great legs, you DON'T have shoulders to die for....

STOP! Try again. Visualise yourself with the results YOU want. Not the results you "wish you could have if only..."

Visualise the results you WANT and the results you WILL HAVE. Forget everything else.

If you aren't happy with your body, believe whole-heartedly that were you are now is simply a place designed for you to see how much improvement you can bring with focus and positive energy.

Picture YOU in your ideal body - it doesn't have to be catwalk-thin or glam. Your body is feminine, in your eyes you look great - doesn't matter what others think, comparing you to the 'ideal'. They know NOTHING about your body. Let them worry about their own.

The more you can picture how you WANT to look, the more you will find the WAY to make it happen. Just like deciding you want a new car or a new house, if you want it with a PASSION, you will find a way to get the money together, to sell your old car/house. NOTHING will stand in the way of your DREAM and your GOAL.

SERIOUSLY - write down how you want to look and feel - NO JOKE.

Write it down and read it daily. Know, feel, sense and see how you want to be.

With such positive thought and concentration YOU will achieve your goals and look GREAT!

A New York Burger Please!

2010-06-15T06:31:00.002Z

48 hours and counting... my trip to New York to see my girlfriend! Can't wait!

It's been 3 months since we saw each other and now I'm counting down the hours until I get there. I've been thinking about it for weeks, planning what we can do, where we can go and the sights we'll get to see together.

Don't you find that the most exciting part about a holiday is the lead up to it? That's when you can imagine everything being perfect, getting plenty of rest, eating great food and getting away from work for a while. The problem is we wish it away too soon, and before we know it, we're back to reality. Oh well, that's life!

Anyway, knowing what New York is like, with the temptation of big burgers, fries, milkshakes and big breakfast waffles, I've been extra good with my eating for the past couple of weeks - more so than usual!

I've been eating plenty of protein with every meal and lots of vegetables, to keep me feeling full, but more importantly, keep me away from sugar. Sugar is the number one reason people gain weight and find it hard to lose it again. Sugar keeps you in a state of perpetual hunger, and nothing can feed that hunger except more of the same -SUGAR! So, by eating protein and vegetables at EVERY meal, I'm staying nice and lean and I'm off the sugar-craving circuit.

The reason? Well, besides feeling better, sleeping better and LOOKING better, I know that New York will be a time for relaxation, eating, drinking and picking foods that I wouldn't normally eat, like the burgers, the fries, the muffins and all those heavy, carby foods that tend to make us all BLOAT.

By eating very healthily before a trip like this, you can avoid many of the excess pounds you might put on during your travels, and INSTANTLY feel the effects of bad foods when you do eat them, like bad moods, tiredness, fluctuating energy levels and gas!

Eating well before a trip will make you think twice about forever overindulging on your holiday.

To ensure you get good quality carbs in your diet before a trip, so that you don't go stir crazy trying to be 'carb free' (not good for ANY of us!), ensure you have oats for breakfast, mixed with nuts and fruit.

That should keep you going until lunchtime, with a small protein snack mid morning like hummus and strips of red pepper, or a rice cake topped with organic cottage cheese.

From then on during the day, your body should cope well with meat or fish and plenty of vegetables at each meal. Steering clear of fizzy drinks and sugar filled snacks will leave you feeling more alert and looking slimmer the longer you can forgo the urge.

So next time you're due to take a trip, make sure you 'pack' your body with goodness before you leave, so that it copes better with any overindulgence coming your way!

Skipping exercise wastes time...

2010-05-14T17:04:00.004Z

As I sat in the dentist's chair for over an HOUR yesterday, having a crown fitted, I started to think about the time I was spending (wasting) sat there, because of things that I should or shouldn't have done.

In my case I think bad brushing technique and 10 years without a visit to the dentist could have been the root cause of my predicament! It definitely wasn't a diet high in sugar...

If I spent as much time looking after my teeth as I do my body, I would have a pearly white set of gnashers right now!

We all have things we should spend more time focusing on in life, but somehow we never quite get round to doing. One of the biggest ones is staying on top of our health and fitness.

More people than ever waste time sat in doctors surgeries, waiting to see the doctor who will give them the 'cure' for their ailments in the shape of pills and prescriptions, more often than not because they've let themselves get run down and ill.

We waste time sat in the car at supermarkets, crawling around the car park, looking for that space right by the door, when if we were actually prepared to park further away and walk, we'd be in the shop in a flash.

Many people trawl up and down the aisles too, hunting out the bargains, looking for all the 2-for-1 deals, randomly throwing unhealthy foods and drink into the trolley, when if they had a set plan of what to buy and what to avoid, they'd be out and home in half the time.

Then there's the time you spend propped up in bed, having to take time off work because you've been working long hours, not looking after yourself, and picked up the latest bug to do the rounds,

Or maybe the time you spend visiting the chiropractor, to get your back regularly cracked or your neck adjusted. All time you could be putting to better by eating well and exercising a bit more than you do right now, to then free up your time to relax.

Skipping exercise because you 'don't have the time or energy' is actually a false economy.

If you add up all the time you spend running around as a result of not staying healthy, you probably find you waste more time than if you just took care of yourself in the long run!

So, let me put it to you now: exercise actually saves you time!

Do your exercise efforts leave you needing CPR??

2010-04-30T18:33:00.000Z

"I knew I shouldn't have overdone that last hotel room circuit!"

While I expect you to push yourself harder over time and continue striving to get fitter and do more, I’m not about to ask you to go so far as needing traditional medical CPR!

By ‘CPR’ I mean being Consistent, Persistent and Resistant.

For fitness and fat loss success you need a good mix of all 3.

Be 'Consistent'

To be consistent with your exercise and healthy lifestyle you need to workout regularly and effectively, ensuring that the exercise you are doing is both constructive and designed to get you to where you want to be as quickly and safely as possible.

If you repeat a routine enough times your body will get used to it and it will no longer work, but the more you can adjust any number of variables like weight, time, reps and rest period, the longer you can continue to get pleasing results.

Working out every once in a while will NOT help you reach your goals.

Be 'Persistent'

Keep striving for your goals – that dress fitting, those arms toning up, that beach holiday look, keeping with your neighbour, friend or relative... whatever it is, get to it and don’t stop until you achieve it! Along the way look for every small bit of evidence that what you are doing is working and that that effort is more than worthwhile. Look for improved recovery, quicker times, being less out of breath, feeling better, clothes fitting looser, belts tightening further, positive comments, less reliance on medications, less illness, more energy, finishing your workout without needing hours to recover.... Whatever it is you notice, write it DOWN, so that next week when you feel defeated you remember the PLUS points.

Be 'Resistant'

While you want to work hard to reach your goals and put in enough effort with your exercise programme, you also need to know when to back off, when to rest, how much rest to get, and when to recognise the signs of stress.

The time you give yourself to relax, switch off and sleep is just as important, if not more important sometimes as the physical exercise side of things. Recovery time doesn’t just mean sitting down with your feet up. It also includes the food you eat and the drink you consume – both alcoholic and sugar sweetened.

Doing too much, by which I mean excess exercise, going out, having late nights, not getting enough sleep, working long hours and running around as a ‘stress-head’ will only cause you to burn out, feel more tired and in turn more stressed. It’s a vicious cycle that a lot of people find hard to break.

So, avoid the real-term CPR by adhering to these guidelines, and instead give yourself CPR of the positive kind.

Your body, your mind and your wobbly bits will be very grateful!

Your ability to 'walk'

2010-04-27T08:19:00.002Z

If any of you watched the London Marathon last weekend, you would have no doubt been humbled by the efforts of British soldier, Major Phil Packer, who completed the event, despite being told in 2008 that he would never walk again.

While serving in Iraq, Major Packer was injured by a rocket attack, and lost the use of both of his legs. After doctors had told him he would never walk again, he set out to prove them wrong, and after undergoing months of strenuous physical therapy, Major Packer got back on his feet with the aid of a pair of crutches, and vowed to walk the entire 26.2 mile length of the London Marathon to raise money for 'Help for Heroes'.

The incredible determination he showed on Sunday to get round the course and complete those miles was inspirational to all who saw him. Last year he attempted the course for the first time and it took him a gruelling 13 days to complete the course and cross the finishing line, at a pace of 2 miles a day.

Last Sunday, the Major beat his previous time, like all other able-bodied marathon veterans aim to do, but Phil Packer crossed the line in just 25 hours and 55 minutes - shaving 12 days off his previous effort!

So the next time you think to yourself that getting fit, losing some weight, being more active and eating more healthily is just too much like hard work, think about the Major. Here is a guy who, with great strength in adversity has set a goal, worked hard to achieve it and surpassed his previous efforts.

After his terrible accident he didn't sit there, complaining that he couldn't do anything about his situation. Even while recovering in his hospital bed in Basra in 2008, he decided that he would put his misfortune to good use and raise a lot of money for other diasbled servicemen.

You have more hope and determination than you allow yourself credit for.

If you can set your sights on a goal that you want enough, you will find the strength and determination to reach out and grab it.

If you really want to lose pounds and look healthier you will do it. If you want to clean up your diet and feel better you have the power to do so. NOTHING can hold you back when you want something enough.

Major Packer got to his feet and walked 26 miles on crutches. Some sedentary people don't walk that distance in a year!

So next time you feel down about your lack of results, the fact that your weight hasn't budged this week or that you didn't have the time to exercise, think of inspirational people like Phil.

Follow his example:

Set yourself a long-term goal - Phil's was to get to his feet and walk again, something the doctor's had questioned. Your's might be to run the marathon, climb a mountain, walk without feeling breathless, look great at a wedding, fit into your favourite dress or look younger than you have done in years.

Set yourself some smaller goals to achieve along the way - Phil's would have been to get out of his hospital bed, then to walk across the room unaided, followed by walking 100 metres - all steps towards completing the bigger goal of the marathon. Your's might be too cut out coffee, do 2 more push ups each workout, go walking at the weekend, play with the kids outside more often, lose 2 pounds before Sunday...

Find the support to help you achieve these - Major Packer said: “I’ve walked 52,400 steps and somebody has walked with me every step of the way, be it a dinner lady, a London taxi driver or a Metropolitan Police officer.”

He had support along the way which would have made him more determined, more focused and more likely to achieve the goal that he had set himself. Tell your friends and family what you want to achieve physically. Ask for their help and support as you work towards your goal. Don't let them steer you off course or inadvertently scupper your efforts.

This story of Major Packer has humbled me, inspired me, and touched my emotions.

I hope that it touches you in a way that spurs you on to make change in yourself and set the required goals to achieve this.

This quote from the Major sums it all up for me:

"My injury is not a disability to me any more. It’s all about what I can do, not about what I can’t do. That feeling is very strong."

The same rings true for all of us - focus on what you can do, and do something to make that change!

Don't always look for the excuses for why you can't, haven't, shouldn't, unfortunately and nearly.

At the end of the day, it's down to YOU to search inside yourself and release that inner strength to succeed.

Do you know your FATS?

2010-02-04T08:57:00.002Z

Do you know your fats? I’m talking about the different fats found in your food?

So many people are still under the illusion that all higher fat foods are bad for you, but that’s not necessarily the case.

Fewer than half of us Brits know that the "better" fats (monounsaturated and polyunsaturated) can help reduce the risk of heart disease and keep us healthy. We’ve been brainwashed to believe that fat is ‘bad’, but some fats are actually better than others.

OK, so there are 4 different types of fats. In order, from good to bad, they are:

Polyunsaturated
Monounsaturated
Saturated
Trans

All fats, regardless of their health benefits, have the same number of calories: 9 calories per gram.

Considering that proteins and carbohydrates have 4 calories per gram, we still need to eat fat in moderation.

So we all need to be careful how much fat we eat for good health, but cutting out fat altogether, and following the ‘low fat diet’ for fat loss is ridiculous!
We ALL need a certain level of fat in our diets to maintain good health AND weight control.

Monounsaturated and polyunsaturated fats can lower your LDL – or "bad" cholesterol levels in your blood and lower your risk of heart disease. They also raise your HDL – ‘Good’ Cholesterol.

Monounsaturated fats can be found in vegetable oils like olive and canola oils; and many nuts and seeds like almonds, peanuts and sesame seeds. Peanut butter and avocados are also good sources of monounsaturated fats.

Polyunsaturated fats can be found in oils like soybean and corn oils and in many nuts and seeds such as walnuts and sunflower seeds. Fatty fish like salmon and trout are also good sources of polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6, essential fats that your body needs but can't produce.

Saturated fats are hard fats found mainly in animal products such as red meat, butter and full-fat cheeses, and can be dangerous if consumed in large amounts, because they raise your LDL - 'bad' cholesterol - and can block up the arteries to the heart. Too much harmful cholesterol in the blood increases the risk of coronary heart disease, the biggest killer in the UK.

Finally, there are the 'Trans’ Fats, which are FAKES! They have a plastic-like construction that are modified and designed to allow ‘fresh’ food to last longer. They’re found in almost all processed foods including margarines, biscuits, cakes and pies.
Again, these raise blood levels of harmful LDL cholesterol.

So, when eating different foods, keep an eye on the fats you’re consuming. Eat more of the poly and mono kinds, go easy on the Saturated, and avoid, AT ALL COST, the Trans type!

Put simply:

Eat a good mix of nuts, seeds, avocado, organic peanut butter, olive oil and fresh fish.
Go easy on red meats, butter and cheese.
Avoid / cut out margarines, processed foods, baked foods and pastries, biscuits, cakes and pies.

JUST REMEMBER – Fat CAN be good for you, but with 9 calories per gram, they can still add up over the course of a day or week, so watch your calories and enjoy fat!

"All energy is borrowed. Someday we must give it back"

2010-01-30T11:14:00.008Z

Amidst all the action, 3D effects and looking like Woody Allen in my 3D glasses, the one thing that stood out for me from the film Avatar was this line:

"All energy is borrowed. Someday we must give it back"

Ignoring the stupid Gung-Ho subplot, this film made me think about life, and the world that we live in.

There are so many things wrong with our planet - the violence, illness, disease, cruelty, not to mention the natural disasters that we can't avoid...

On the planet of Pandora, where Avatar is set, life is idyllic.

Everyone co-exists without violence, greed, jealousy or selfishness.

YES, I know it's only a movie, but the quote rings so true for our society in the 21st Century:

Obesity, too many people on benefits, not enough exercise, poor diets, too much sitting around, low immune systems, mindless violence, class-divides and disease and illness that could be avoided.

We are all given ENERGY. Not all of us choose to use it wisely.

One day our energy will be GONE - FOREVER.

That time will come sooner than you think, so will you look back on your life and wish you'd done more with it, been a bit more active, travelled more, taken better of your body and your health, or spent more time interacting and talking to your friends and family, instead of sitting in front of the TV or the computer?

In the film, Jake Scully, a man who has lost his legs in the real world, gets a second chance to be active when he gains the use of his avatar's virtual body. He runs, he jumps, he is enthralled with his new found freedom and athleticism.

If you were given the chance to live your life again, would you do things differently?

The sad truth is that most people won't regret their inactivity until the ability to be active is taken away from them.

Appreciate your energy today, and take advantage of the fact that your body is so much more than a vehicle for eating, drinking and sitting down 'relaxing'...

Seek out a Specialist

2010-01-11T10:45:00.002Z

At least the trip to my hospital offers great views!

This coming Wednesday I have an appointment booked with my Neurologist, my first meeting with him since I was first diagnosed with Epilepsy back in August last year.

Since we last met I have been put on medication, and the treatment seems to be working well, since I only have a mild form of the condition.

Besides regularly nearly forgetting to take my pills (I usually leap out of bed just as I’m about to drop off, suddenly remembering I need to take them!) the only problem I have is that I can’t drive.

Law states that I cannot drive for up to a year, and as a result of my job needing transport, my income has been hit heavily. As you can imagine, I am eager to get back on the road and start rebuilding my business!

My specialist has prescribed a ban of 6 months.
The DVLA have said 12 months.

Who do I believe?

Obviously I want to believe my Specialist, so this will be the first question that I ask him.

Too many of us listen to too many opinions. Just as we think we’ve formed our opinion, someone else comes along, and with their own unique message we are thrown back into confusion.

With mass media so readily available, it can be hard to know who to trust, who to believe and where to source the right information from.

Do you take your knowledge from gossip celebrity magazines?
Do you read medical journals and study cases?
Do you listen to what your friends and family recommend?
Do you seek the advice of someone knowledgeable in the fitness field?
Do you listen to your doctor?

No wonder the general population is so confused about the RIGHT way to shed fat, feel and look better and get fast results that last.

My advice is this. Seek out an exercise professional – someone with a proven track record, who can take you from A to B in the quickest and safest manner. Feed from them, absorb information, and understand WHY you are doing what you are being prescribed.

‘Knowledge is Power’ as they say.

Without it, you will simply flit from one method to the next, never truly understanding what you are doing or why.

To find the answer to my questions, I am going to the source – The person who knows my medical history and what is best for me, NOT the Driving Agency.

Do the same for your health and fitness and you will see far more positive change.

Take your money and run!

2010-01-11T10:17:00.002Z

Over the weekend I caught a train out of London to go and see friends.

Boy was it a cold day!

The arctic winds we’re experiencing here in the UK right now are pretty chilly, and while sheltering on the platform, waiting for my delayed train, I decided to buy a bottle of water from the vending machine.

I popped my money into the coin slot, and the machine spat my coin back at me.

I tried again. Once more the coin trickled through the machine and dropped out of the change slot.

I tried a couple more times then gave up in frustration. I suppose at least the machine didn’t swallow my coin, which has happened before, but it was annoying that I could see what I wanted in front of me, yet I couldn’t reach out and grab it.

Like I said, vending machines are renowned for being unreliable. They either swallow your money, refuse to give you change, refuse to take your money, or they’re out of order. One way or another, you can’t rely on them.

They offer something you want but, more often than not, they don’t deliver on their promises.

I guess it’s a bit like all these workout programmes and fitness fads you see on infomercials, in magazines and on sale in sports stores.

They promote something you think you want – the holy grail of fitness that promises you rock hard abs, a bigger bust, bulging arms, a flat stomach, smaller, tighter butt... Whatever you desire, they tell you that you can have it – FAST.

Sorry to burst your bubble folks, but it takes more than just buying these gizmos to actually get what you want.

To see real results and stick with the effort needed, your workout programme needs to be short, simple to follow, effective and engaging.

You need to know that it won’t take forever to complete, that you can fit it into your busy schedule, and that it can be done wherever you are, regardless of whether you have equipment to hand or not.

Fit Business Trip offers you a solution to time-strapped schedules that just don’t give you a chance to exercise and stay fit and healthy.

In the real world most people don’t have the luxury to afford time to go to the gym, and to be honest, most of you can probably think of 101 other things you would rather be doing.

Short, effective bodyweight circuits are a solution in this day and age, and the beauty is that they require no equipment.

As work schedules and everyday lives become busier and more demanding on our time, quick home workouts will supersede the current gym culture.

More and more people will want a programme that they can use at home, take on holiday with them, use on business trips and when they are away at weekends.

Exercise using your own bodyweight really will become the desired vehicle for 21st Century fitness.

Make sure you get onboard early, and actually find a simple method to stick with your programme of physical change.

Switch on your 'Scanner'

2010-01-11T10:17:00.001Z

So, Heathrow Airport in London plans to introduce full-body scanners to tighten up security, following the failed Christmas day attack on a U.S. bound flight.

This couldn't have come soon enough in my opinion, and the quicker we erradicate terrorist evil from our skies, the better. We can then all travel a little more soundly, both on business and on vacation.

Introducing such stiff measures will make people conform, not carry dangerous or illegal substances, and as a result, improve the wellbeing of all airbound passengers.

Maybe it's time you installed your own 'safety-check scanner' - in your head.

One that is programmed to sound an alarm when you eat or drink things you shouldn't...

One that niggles and nags when you haven't done your exercises...

One that tells you to get to bed earlier and switch off in the evenings...

The fact is, we ALL have this facility - it's called our 'conscience'.

A little exercise each day, and a tighter rein on what you eat and drink can help you make positive change.

The Fit Business Trip system can act as your conscience on business travel. With no more than 10-15 minutes of safe, effective exercise each day, along with a guide of what to eat and what not to, it takes the guesswork out of what to do, away from home, to stay on top of your health and fitness.

The sooner you flick the switch and power up your 'scanner', the sooner you will return from business travel alert and ready to live your life.

Recently diagnosed with Epilepsy

2009-12-17T15:47:00.002Z

This is my own personal video diary of how I was diagnosed with a mild form of epilepsy - simple partial seizures.

I hope it helps set anyone's mind at rest who has recently been diagnosed with the condition.

PLEASE DON'T FEEL YOU HAVE TO WATCH THIS UNLESS IT IS OF INTEREST! :-)

I'm so tired of celebrity weight loss!

2009-12-17T15:27:00.003Z

Can I just say, I am SICK TO THE BACK TEETH of reading about Celebrities gaining, losing and regaining weight, over and over and over again!!!

Sorry, I had to let it out.

What gives journalists the right to constantly criticise, snigger, gossip and snipe at celebrities and people in the public eye who have gained and lost weight?

Since when was your average 'Journo' in any 'fit' state to cast aspertions on those unfortunate enough to gain weight, lose their looks, grow old or wear the wrong clothes?

They're hardly renowned for being the picture of health, now are they?

Most of these gossip columnists are HYPOCRITES in my opinion.

It's very easy to talk behind peoples backs and hide behind a publishing name, but how many of these so-called writers would air their criticisms within hearing distance of their celebrity targets?

Very FEW, I can assure you.....

Come walk with me...

2009-12-17T14:47:00.003Z

Sometimes you need to get out from behind that desk, detach yourself from your mobile phone or your blackberry, shut down your email system, and get OUTDOORS, away from all work distractions. Take a walk with me and recharge your batteries for a few minutes...

The TRUTH about your Christmas Tipple...

2009-12-15T12:20:00.004Z

It’s Christmas and ‘tis the season to be jolly!’

No doubt that will mean a few extra sherries, not to mention a few sore heads and hangovers the next morning!

Well, good news! I have a guide to the BEST and WORST drinks you can have, if you want to avoid a stinking hangover on Boxing Day, or even Christmas Day!

The downside of this is that you will have to work your BEHIND off exercising, come January!

Oh well, needs must...

So, here’s the thing...

Regardless of what your tipple might be, drinking any alcohol on an empty stomach will accelerate your drunken state, comparative to sticking a drip in your arm and getting it intravenously!

Ooh, not a good idea! ALWAYS make sure you eat before drinking!

What’s more, different types of alcohol contain a variety of ingredients that will affect how you feel the morning after – good and bad.

Let’s take a look at the prime suspects:

VODKA – Pretty clean and not so bad on the old head the next day. It contains NO carbs or sugar, and so it’s the least fattening drink on the menu. A shot of vodka still weighs in at 72 calories, and that’s before the sugar-filled lemonade or coke!

Despite its high alcohol content - around 40 per cent - vodka is the least likely alcoholic drink to leave you with a hangover!

WHISKY / SCOTCH – Drunk neat Drunk neat you must be a pretty hardened drinker girls! Not that I expect any of you delicate lot to partake in the hardened liquor. A shot of the tough stuff weighs in at 80 calories!

To soften the effects, water it down or mix with Baileys or Irish Coffee.

Remember: it’s still WAY TOO MANY CALORIES, which means MORE work to be done, come the New Year!

Drinking whisky will double the hangover suffering, compared to vodka.

WHITE WINE – Whoa! 130 calories a glass! White wine hangovers can be rough. Think about softening the blow, and the sugar rush, by having a white wine spritzer with soda water.

RED WINE – Still high calorie – 120 calories a glass, but less sugar.

Red wine hangovers are worse than white wine, due to red containing ingredients that hang around the body for longer than white, making you feel fragile for longer too.

BEER – Although it takes longer to get drunk drinking beer over other options, beer does contain 170-200 calories a pint, equivalent to 7 chocolate finger biscuits! Due to it being lower in alcohol, it does take longer to have the same effect, but you’ll be popping off to the loo every 5 minutes with all that liquid!
On the plus side, it contains more than 25% of the daily recommended dose of Vitamin B, which can help prevent heart attacks!

BRANDY – This tipple is FULL of impurities that will give you the Hangover from HELL!
At 80 calories a shot, it will give you a stinking headache, so go easy after your Christmas dinner!

CHAMPAGNE – Alright, being high-society men and women, this will no doubt be top of your Christmas list!

At 133 calories a glass, this sugar-filled, fizzy drink is full of syrup. The bubbles will speed up the rate at which you absorb the alcohol and that means you’ll be tipsy before you know it, belting out X-Factor songs, burning the turkey roast and snoring on the sofa, come mid-afternoon!

Whatever you drink this Christmas people, have FUN but go EASY...

We all know how bad hangovers can be, so don’t let them dampen your festive spirits!

MERRY CHRISTMAS!

The 3 'I's of creating a better body

2009-12-11T12:16:00.002Z

Don't you just hate graffitti?

You know the kind daubed on white walls and railway cars, someone's 'tag', or signature for those not down with the artists.

Mindless vandalism...

Saying that, in the right place, graffitti can be classed as 'art'.

Take the mural above. Walking Biscuit in the park this morning, I stopped to admire the work and detail that had gone into creating such an urban portrait.

This was no quick daub with a spray can.

As far as I was concerned, the artist displayed 3 qualities:

Imagination
Inspiration
Improvement

To create this work of art, the artist needed INSPIRATION - an idea of what he wanted to achieve.

To put 'can to wall' and create his work, the artist needed IMAGINATION - a vision of how the work would turn out.

Finally, to create the best work he could at that time, he needed to see IMPROVEMENT - a progression from his last piece, so that this mural represented the BEST of what he had to offer.

The same can be said of YOUR workout program.

I like to call these qualities the 3 'I's of Fitness and creating a better body.

YOU need INSPIRATION - an idea of the kind of body you want to create; slim, muscular, toned, fast, graceful - any quality that suits your GOALS.

You also need IMAGINATION - a vision of how you will look and feel once you have achieved your goal. Will you be admired? Will you find sports more enjoyable? Will
you be able to keep up with the kids or the grand-kids? Again your choice of ideals.

Finally, you want to see IMPROVEMENT - there's no better motivation to spur you on than seeing positive change in yourself. When you know that what you're doing is working, you will be driven to keep going, to attain your goals.

Combine these 3 qualities, and you have the recipe for fitness and body changing success, that will take you to where you want to go, both physically and aesthetically.

So, set yourself a goal, see yourself achieving it now (even before you actually have), and then take daily action to improve on your performance, your effort and your accumulating results.

THEN you will see light at the end of the tunnel... :-)

16 days to Christmas Day!

2009-12-09T08:50:00.002Z

That's right, just over 2 weeks til the BIG DAY, and what are you doing about keeping off the excess pounds, in the run up to the festivities?

Well, first off, if you're exercising regularly right now (aren't you?), well done on that front - maximum points!

How about your eating? Are you controlling what you eat on a daily basis?

DON'T tut!

Remember that the average person gains 11 pounds of fat over Christmas, and unless you are doing your best to eat sensibly and regularly NOW, you will find it much harder to resist during your time off work and Camp.

Just small changes in the next 2 weeks will set you up nicely:

Drink 2 litres of water a day - YES, 2 litres
Eat smaller portions, and don't wait until you are hungry - eat every 3 hours
Avoid all sugar - not just in your tea but also sugary snacks
Have a sensible breakfast - not cereal and toast
Always eat a proper lunch and a dinner
Small snacks mid-morning and afternoon - fruit and nuts are ideal (and not the Cadburys variety!)

Following these guidelines will help you do several things:

Give you more energy to dash around the shops and buy your presents
Help you lose a few pounds in the run-up to Christmas
Make you sleep better and feel more refreshed
Stop you getting run down and ill over Christmas

Who wants a streaming head cold on Christmas Day?
Who wants to eat their delicious Christmas dinner and not taste a thing because of a cold?
Who wants a nose as red as Rudolph's from blowing it all the time?
Who wants their joints and muscles to ache, from a sleepless night coughing?

NOT me and certainly NOT YOU!

PLEASE give me the best Christmas present you can this year - NO colds, VERY LITTLE weight gain and a vow in 2010 to put the past behind you and work hard on the NEW IMPROVED YOU!

YOU can do it. DON'T let Christmas be the excuse for your downfall.... :-)

Take a different perspective...

2009-11-18T16:57:00.004Z

As I took my dog Biscuit for a walk this morning, I began to realise just how much the landscape can change within the space of a short walk.

In the time we were out enjoying the fresh air, we crossed motorways and canals, we walked across meadows and streams, and even walked past an electricity power station!

While Biscuit amused herself, diving through the undergrowth, it got me thinking about how different perspectives can either cloud your judgement or make you feel positive enough to see your way to achieving anything you set your mind to.

If I had tried to persuade you to come for a walk by showing you pictures of electricity pylons and motorways, like the scenes below, you would probably have politely passed up the opportunity.

If, on the other hand, I had shown you the exact same walk from another angle, as in the picture below, you may very well have been more open to the possibility.

YES, literally a stone's throw from the motorway and the pylons, this is what we had the good fortune to experience!

You see, to get into shape and feel alive when you get out of bed every morning, positive and energised by the thought of the day ahead and what it brings, you have to look at the positives, NOT the negatives.

Yes, there are negatives to everything in life, but if you focus on these, you will always find an excuse to ditch your efforts, give up, not try, cheat or just accept your current predicament!

If I saw my dog walks as urban, concrete paved, industrial and noisy experiences, my dog would soon end up overweight, unhealthy and under-exercised, because I would shy away from the experience.

But instead I look for the positives.

Once I get past the motorway crossing and the electricity station, I can enjoy the fresh air, the sounds and sights of the countryside and the colour of the leaves.

At first, the thought of exercise can be quite daunting. You hear so many stories....

"Ooh, it hurts!"
"My friend did his back in trying to get fit!"
"It takes up so much of my time!"

Forget the folk-tales and instead focus solely on you and your actions.

Start lightly and then slowly build it up. Before long you will look past the potential negatives and only see the positive aspects.

49..48..47..46..45.. and counting....

2009-11-12T20:09:00.002Z

That's all there is between you today and 2010... Incredible but true.

Another year gone by, and what changes have you made to your health, fitness or diet?

I know you've had a busy year, you've been busy at work or looking after the family, you've had lots on your plate, time has flown, and right now you're just about ready to slump down on the sofa and wait for Christmas...

But, that still leaves the question:

What have you done to change your habits in 2009?

Did you tell yourself that you'd lose weight this year, that you'd get fitter, eat a bit better or start making healthy changes to your lifestyle?

I bet you did, and chances are you've done absolutely NOTHING to make it a reality.

There are still 7 weeks left of this year, time you can still use to your advantage.

The past 45 weeks have gone, never to return.
The next 7 are just waiting for you to use positively.

MAKE CHANGE, LOSE WEIGHT, FEEL AND LOOK BETTER.

In 7 weeks you could easily lose between 7 and 14 pounds - up to a stone.

Just START. Get moving.

Don't wait to go to the gym. Unless you enjoy it, let's face it, you won't go.

Use an effective exercise programme like myFit Business Trip and you will be well on your way to improving your health and your fitness before the Christmas excess arrives, no matter where you are.

It may be a workout book aimed at the business traveller, but the highly effective circuits will still fry fat and get you fit fast, whether you're a stay-at-home Mum, bachelor, busy commuter or just looking to get fit without a gym membership.

Don't let your work or daily chores come between you and your health.

Vow to make a start today and begin 2010 as a new person.

Grab your copy of Fit Business Trip before the New Year for just $19.95 and see what YOU can achieve.

It's not too late...

Dear Prime Minister...

2009-11-09T14:15:00.007Z

Dear Mr Brown,

Firstly, let me congratulate you on setting the nation a fine example, snapped by the paparazzi, out jogging on the streets of London, looking suitably 'pushed'.

As you well know, the UK is fast becoming a world leader... in obesity anyway.

While your efforts are valiant and brave, please let me offer you one or two words of advice, if I may, to help improve your PR campaign and be seen as a world leader of both politics and fitness.

Let me begin with your workout kit.

What on earth possessed you to leap out of Number 10 wearing this workout concoction? The dated polo shirt and the worn-looking trainers really don't do your fine frame justice Sir!

Secondly, if your PR advisory council were on the ball, they would have told you of course that running really isn't that great for fat loss and fitness.

As a World leader I know you want to be respected and followed, which is why I would like to suggest, if I may, that a bodyweight circuit would be a far wiser pastime to be snapped doing, instead of plodding along the streets jogging.

It's unfortunate too that the "pap's" took your shot so far into your run, when you were so obviously exhausted and unimpressed with your workout!

If I could be so bold, I would advise the following strategy next time you go for a 'photo opportunity' run with your burly Police escort:

1. Wear something that breathes - ditch the shell suit and go for something a little more up-to-date.

2. Relax those shoulders - keep your shoulder blades down and back, to maintain good posture.

3. Forget jogging and head to the park instead for a bodyweight workout. The press will have a field day and they'll be spoilt for choice with all the wonderful exercises you could be snapped doing.

Here are my simple 'first-time' suggestions for you Prime Minister:

A. 15 Squats
B. 12 Raised Push Ups
C. 20 Jumping Jacks
D. 10 Lunges each leg
E. Front Plank - 30 second hold

Repeat this 2 - 3 times Sir for optimal results.

You'll not only burn lots of calories but you'll also keep that waistline in check, which your Saville Row tailor will be most pleased with!

4. Please try and smile Sir. It's most offputting to the nation if you're seen exercising with a grimace. Remember we are trying to promote exercise as a good thing, not something that one is forced to do. Might I suggest you keep an eye out for the papparazzi next time, and have your practiced smile at the ready?

I do hope you don't mind my setting you straight on these points Prime Minister?

It's in the interest of the nation that we portray exercise as a fun and invigorating activity.

If you would like me to demonstrate any of the above exercises, please feel free to ask.

I hope to see you exercising more effectively very shortly.

Yours Faithfully

Simon Dainton

Loyal Subject to the Realm and keen Exerciser!

Funny where inspiration can come from...

2009-11-08T11:52:00.007Z

Cheryl Cole - An Inspiration? ;-)

The last few weeks I have to admit I've let things slide a little bit with my exercise routine... I could blame it on a variety of things, like a heavy workload, more social events in my calendar or wet and cold weather, but I'll be honest and admit it - It's because I've just been too lazy since returning from holiday.

Yes, even I can be accused of skipping exercise sometimes... :-)

So, when Cheryl Cole's new song played for the umpteenth time on the radio this morning, it got me thinking about my physical responsibilities, and yours, as I listened to the lyrics:

"Too much of anything can make you sick..."

A few weeks of eating what I liked, eating large portions, drinking a little bit, late nights and not being as active has made me feel lethargic, run down and bloated. Long term taking this course of action would lead to weight gain, illness, unhealthy looking skin, hair and a whole variety of ailments.

"Makes it hard to know which road to go down"

After a period of inactivity most people find it hard to know which route to take or what solution to choose to look and feel better. They try the latest fads, celebrity diets and exercise gizmos, without any real plan or idea where they're heading. Within a matter of weeks they get fed up, see no change and fall back into their old ways.

"I know where I want this to go... What I don't wanna do is crash"

We all want to lose weight, look and feel better, but too many people don't start to make any changes because they are scared that they might fail, that they might feel uncomfortable, look stupid, be ridiculed by family and friends, or told to relax and 'enjoy life'. Once on the latest celeb diet or over-strenuous exercise regime, it's very easy to slip, make mistakes and be tempted to stop. The ideal solution is to take things one step at a time, and make small changes, instead of trying to completely change overnight.

"Just know that you're not in this thing alone"

Social support is a very important element of weight loss success and sticking to a healthier lifestyle. You need your friends and family to be supportive, to keep an eye on your progress, to cheer you and encourage you, and not tempt you with drinks, takeaways or meals out. Unless the people around you know what you are trying to do, they won't think twice about steering you off course.

"Anything that's worth having is sure enough worth fighting for"

Damned right! Fat loss, better health, a more flattering appearance and a longer life are well worth the effort. Try and do too much too soon though and your efforts could well be in vain, as you give up. Work hard but consistently, and don't take on too much at once.

"Quitting's out of the question. When it gets tough gotta fight some more"

Write up a plan of how you're going to get the fat loss results you want. Know what you're going to eat and when. Prepare meal plans. Chart when you will go the gym, go for walks and exercise at home. Know what your pefect 'fat-loss week' looks like. Tell yourself you won't go astray.

"Now every day ain't gonna be no picnic"

Sure, there'll be days that you mess up, go backward, want to give up or have a complete disaster. You're human, but that doesn't mean that every day should end up a disaster! Look at your mistakes, tell yourself that you'll learn from them and move on. Don't get caught up or hung up in what you DON'T do. Focus on what you DO do RIGHT. Stick with your plan and see it through, despite the highs and lows.

What will Christmas bring YOU?

2009-11-06T16:56:00.002Z

It's always the same at this time of year when it comes to keeping fit and healthy.

Peoples thoughts are elsewhere, engrossed in Christmas wish-lists, wrapping up the year's work schedule and enjoying themselves as they catch up with friends and family.

That's totally understandable, but I do still hear far too many excuses around me for why people have let their exercise and healthy eating plans slide in recent weeks:

"Christmas is nearly here, there's too much to do!"
"It's too cold and dark at the moment. I'd rather be at home!"

Let's face it, the weather here in the UK never changes. It's not like it's the first time you've experienced cold weather!

Most people I ask about fitness at this time of year say the same thing again and again...

"I'll get started in January"

FINE - have it your way. Do what you like people.

But FIRST think about your current choices:

1. Remain frumpy this Christmas, tired, overweight, bloated, miserable, depressed at how you look, embarassed, frustrated, unable to fit into your favourite clothes, angry at not having taken action sooner, worried about family and friends commenting on how 'you've been living well' - i.e. - gained weight!

OR

2. Start some exercise - even 5 minutes a day to clear the cobwebs, clear up some of your bad eating habits, ditch the things you don't really need in your diet, cut down a bit on your drinking, start to feel more energetic, less tired, more confident, stronger, with less aches and pain, sleep better and feel ready to take Christmas head-on, without worrying about gaining even more weight!

If you decide to carry on regardless, and choose option 1 - fair enough.

But think on...

Don't go boring your partner, friends and colleagues with the same old lines:

"I wish I could lose weight"
"I hate my belly"
"I feel uncomfortable/flabby/bloated"
"I can't find anything that fits"
"I feel fat"
"I'm so tired"

Face it - it's your own fault - ALL of it!

Remember: you have a choice - the easy, tired, bloated, fat route or the healthier, harder but far more rewarding route.

Choosing option 1 will cause you to pick up colds, flu and any other bug or virus that happens to be doing the rounds this festive season. The stuff you put in your mouth will determine your fate and the strength of your immune system.

Choose Option 2, and come January, instead of feeling lousy and bloated, you may well be hearing people around you telling you that you look GREAT, MORE ENERGETIC, FITTER, HEALTHIER... YOUNGER!

The average person will gain 11 POUNDS of useless space-consuming fat between the end of November and Christmas day.

And as you well know, it takes far longer than that to lose!

So do yourself a HUGE favour RIGHT NOW and start taking action.

MOVE MORE
THINK ABOUT WHAT YOU EAT
CUT DOWN ON THE DRINK
GET MORE SLEEP
LOOK BETTER!

My Today, Your Tomorrow...

2009-11-05T08:16:00.003Z

Recently, in an effort to drag myself away from work at the weekends and have a hobby, I've been rummaging through the record racks in second hand shops, looking for old vinyl treasures and I've unearthed a whole pile of nostalgic hits!

Last night I was listening to 'Come Live With Me' by Heaven 17. British band from Sheffield? 1983? The song is about an older guy who falls in love with a much younger girl. Back then I was in junior school, still in shorts, carrying a satchel and wearing a cap. Seems so long ago.

Anyway, I digress...

There was a lyric in the song that got me thinking:

"My today, your tomorrow"

In the context of the song the older guy was saying that, being older, he was experiencing things at a different age to the younger girl.

But, with my health head permanently switched on, I was thinking about parents and their children.

YOUR today is THEIR tomorrow.

What you do today will affect what they do tomorrow.

If you currently eat too much, smoke, drink more than you should, don't exercise or spend too long watching TV or sitting on the computer (I'm guilty too!), your children will accept these habits as 'normal' and emulate you in future years.

Unless you set your children a healthy example TODAY, they'll find it far harder to adopt healthy habits as they grow up.

With Childhood obesity at alarming levels, we need to do everything we can to set a good example to our children, so that their 'tomorrow' is as bright and promising as our 'today' could and should be.

So, when you spend time with your children think about the Heaven 17 lyric:

"My today, Your Tomorrow"

Track down the Salad

2009-10-30T07:44:00.002Z

Another tale from Florida, this time my lunchtime escapades.

In the UK, popping out to buy your lunch is an unexciting and unhealthy affair. You have a choice of buying a sandwich, soda drink and chocolate bar from a supermarket, or eating out at countless restaurants or snack bars, consuming foods high in calories, poor quality fats and sugar.

In a word; if in England, don't bother.

OK, I may be exaggerating a little, but here in Florida I was pleasantly surprised to find far more healthy choices on the menu, in juice bars, delis and snack shops.

Here is a picture of a salad I ordered from a sandwich shop in South Beach. Impressive, don't you think?

In the UK, we don't do salads very well. A tuna salad would consist of a pile of lettuce, a dollop of dry tinned tuna and some sweetcorn. If you were lucky, there'd be a blob of mayo.

Well my Miami Beach salad was anything but dull - mixed salad leaves, a LOT of fresh tuna mixed with a tasty vinaigrette, peppers, olives, carrot, tomatoes, cucumber, onion, spinach... A meal in itself, and not a sign of a crouton or bread.

In fact, it was so big, I saved half of it and put in my hotel room fridge, to eat later. 2 meals for the price of 1, tasty and healthy.

These healthy lunchtime options are out there. You just need to open your eyes and look for the healthier choices, instead of relying on the usual pre-packaged junk that most people lean towards.

In fact, why not make your own salad at home? Throw in anything fresh that comes to mind, including fresh herbs. Lots of mixed salad leaves, raw vegetables, olives, tuna or chicken, and dress it with a lot fat vinaigrette, like French or Balsamic.

Salad doesn't have to be BORING, but it can be tasty and colourful!

A Frightful Waste of Time

2009-10-30T07:42:00.000Z

Last week, after finishing up a very productive conference in Orlando, my girlfriend and I decided to head to Donwtown Disney, to visit Universal Studios for their Halloween Horror Night. Strange thing to do on a Business Trip I know, but it seemed like a fun idea at the time.

As we should have known, the Park was fit to burst, overrun with teens and their parents. Each of the rides we headed to were saying waiting times of up to 150 minutes in line!

Having made the effort to get there, we decided we should queue up for at least one ride, 'Dracula', and see how we got on. Now, no word of a lie, this line was HUGE. I'm talking 400-500 metres long, moving forward at a snail's pace, wiggling back and forth around the barriers.

At every corner, you would turn and there would be another long line in front of you, seemingly neverending. Thousands of people keen to get on the ride, but very few people giving up hope, continuing to stand in line for over an hour and a half!

It was crazy!

So, eventually, after standing for well over an hour and a half, we got to the ride entrance, only to find that this was a standing ride, and a poor one at that. It was a haunted house affair, with lots of fake cobwebs, people jumping out at you as you snaked your way through narrow corridors... A bit like standing in line all over again!

Needless to say, we weren't very impressed and the whole ride was over in under 5 minutes. All that effort, queueing up, only to be disappointed at the end!

Which leads me finally onto the point of this creepy tale:

Studies have proven that steady-state cardio, the type most people do in gyms on treadmills, bikes, cross trainers and rowing machines, moving at a steady pace for up to an hour, is a complete waste of time for fat loss.

Yet, very few people realise this. A bit like our standing in line, they persist working at it, believing that the end result will have been worth the hard work and wait. But sadly it isn't. Studies show that after 12 weeks of this kind of exercise, 5 TIMES A WEEK, there was no change in body fat levels in the test subjects, over dieting alone.

All those people you see plodding along on these machines, day after day after day, will look exactly the same in 6 months time as they do now - guaranteed.

People need to get smart and learn that bodyweight exercise, or high intensity cardio, done for a shorter period of time but at a higher pace or effort, is the only way to get fast results with fat loss.

Systems like the Fit Business Trip work the whole body in under 15 minutes, raising your metabolism and keeping your body guessing, unable to switch off and just go through the motions.

The key to fat loss is level of effort, not time or longevity.

So next time you pop into the gym, keen to burn off your lifestyle excess, spare a thought for those people waiting in line for uninspiring rides at theme parks.

It's better than sitting down doing nothing, but longterm, you're likely to be disappointed with the results...

Thank goodness for Home Food Delivery!

2009-10-29T17:48:00.002Z

For the first time ever, I decided to give Tesco's Home Delivery Service a go, and it's amazing how easy it is to pick what you want and then have it delivered to your door without any fuss. Call me old-fashioned, but I never knew it was so simple!

And what's more it is PERFECT if you are trying to stick to a healthy eating plan and be GOOD.

By ordering online you get to see your running total. If you try adding biscuits and other treats to the basket you'll soon see your total go flying up, which should make you think twice about sneaking them into your trolley!

By creating and saving a shoppling list online, there's no reason why you need to ever add any temptations. Simply re-order and save yourself the pain of being tempted by 2-for-1 offers or special promotions. You might have noticed in your local supermarket that nearly ALL the offers are on junk and processed foods. They can't sell them cheap enough!

So, just to prove how healthy you can be, ordering online, here is my shopping list for the week. Feel free to copy and use it for your own healthy eating plan:

Baby Avocados
Celery Sticks
Spinach
Leeks
Sugar Snap Peas
Mushrooms
Mixed Salad
Mushroom Stir Fry Vegetables
Edamame and Ginger Stir Fry
Mixed Pepper Stir Fry
Organic Lamb Mince
Chicken Breasts
Organic Mild Cheddar
Natural Yoghurt
Bacon
Salmon Fillets
King Prawns
Apples
Bananas
Mixed Peppers
Trimmed Green Beans
Carrots
New Potatoes
Organic Medium Eggs
Chopped Tomatoes
Kidney Beans
Chickpeas
Green Tea with Lemon

Comfort Zones = Fat Zones

2009-10-29T07:09:00.004Z

Following on from my last post about comfort zones, it got me thinking a little more about why so many people refuse to take responsibility for their bodies and actually get to grips with fat loss.

It all comes back to people's fear of making change, and finding it uncomfortable to do so.

We all steer towards what we know and what makes us feel comfortable and safe, but more often than not, this supposedly safe place we find ourselves is a breeding ground for weight gain, poor health and stress.

For example, you might not enjoy your job and it may involve long hours, but it brings the money and the lifestyle you are used to. Changing jobs or careers may cross your mind, but in reality, you often convince yourself that taking that first step is daunting, insecure and downright madness!

While a change could be just what you need, you vow to stick to the same path, telling yourself that one day you will make a change, break free and be more successful. Most people stick with the same career their whole lives, and sadly very few people actually enjoy what they do.

The same can be said for our health. Going to the gym, working out, pushing ourselves physically and eating more healthily all demand change. Change is good, but in your head, something is telling you that change is BAD:

BAD because it will make you boring
BAD because it will mean that you ache and feel sore
BAD because you will have to change your daily routine
BAD because you won't be able to go drinking with your friends
BAD because it will mean hard work and determination.

In reality, you need to start looking beyond your short-term fears and focus on the longer-term, more positive things that will come from being brave enough to change:

A fitter, slimmer, more able body
Better fitting clothes that let you wear what you want
More energy, get-up-and-go, and a better frame of mind
Less stress and more positive thinking
More strength, better recovery and more confidence
A feeling of not being held to ransom by food and drink

You see, change is hard, don't get me wrong. We all need to make changes to our everyday lives that we put off time and time again. But by slowly addressing our underlying desire to change, even if we find it hard to admit that we want to, we will start to see the positive come out of the preconceived negatives.

Fat loss takes the courage to make that first step and stick with it.

It needs a plan.

It requires preparation, and in my next post on this subject I will lay out the process for making that change...

You can do anything you set your mind to...

2009-10-28T14:12:00.004Z

I know, sometimes it's very easy to sit at home, stare into space and get down about where your life is taking you or the lack of opportunities that present themselves to you.

People often see where they'd like to be in life and then reflect on the huge mountain that seems to be standing in their way, seemingly insurmountable and treacherous.

I've done it many times, and I'm sure you have to.

It's very easy to make excuses for why we haven't done things, but more often than not it's simply down to FEAR...

A FEAR of stepping outside our comfort zones, taking life by the scruff of the neck and directing it to where we want to go.

Whether it be fat loss, a lack of money, poor eating habits or a job that gets you down, the TRUTH is, we all make our own path, and deviating from that path can be hard to do.

Sometimes you have to just take a risk, take a lateral leap off the path you are following and head out to explore new opportunities.

One of my Personal Training clients did just that.

Last week she stepped out of her comfort zone and climbed Mount Kilimanjaro, the highest peak in Africa, some 19,000 feet.

She was nervous, but she took on the challenge and she completed it.

We can all do the same.

Take some time to think about what it is YOU would like to do and how you are going to achieve it.

CONGRATULATIONS Caroline - you are an inspiration to those around you!

Bring your next business trip to life...

2009-10-27T10:40:00.003Z

Let's face it: When you get home from a business trip, no one except your work colleagues want to hear about sign-offs, quotas, deal-breaking, profit sharing or new working relationships that were formed while you were away.

I hate to break it to you... While you may be excited or motivated by the dollar deals you made, your family and friends are more interested in the other, more exciting parts of your trip; the sights, the location, the flash cars, the funny avenue and road names, the street entertainment and the view from your hotel room (if you're lucky enough to get a decent room!).

If you have kids, they only want to know that you might have passed a toy shop, saw a statue of Buzz Lightyear or watched the latest blockbuster movie on the plane. Kids are fickle like that... :-)

So, bring some excitement and laughter back home with you.

Pack your camera or videocam on your next trip and have it to hand, to capture those funny or interesting moments. Yes, you are on business, but that doesn't stop you opening your eyes, looking at what is around you and noticing the lighter side of life.

On my last trip, I was walking down Ocean Drive in Miami, when I saw this beautiful Lamborghini parked up outside a restaurant. Knowing my friends would love to see it, I took a photo and emailed it across the globe to their inboxes. It took seconds to capture, and it made them smile - a welcome change to the spreadsheets, figures and daily work tasks that they were already dealing with.

So, pack a camera and be aware of what's going on outside your working bubble - instead of burying your head in your blackberry or iphone!

www.fitbusinesstrip.com

Appreciate your Opportunity

2009-09-28T13:01:00.003Z

This morning was a turning point in my life, one that has completely changed my course of direction and made me question what it is I am going to do with my future.

No, I didn't suddenly have one of those moments of enlightenment that people talk about where they are given a sign from who knows where... Instead I was diagnosed with epilepsy.

It's only a mild form, but epilepsy all the same, and a condition that requires me to give up driving for 12 months, which as you can imagine in my career, puts a sudden halt to my commuting to see Personal Training clients in their homes.

But I'm not going to let it get me down, moan about my predicament or blame anyone else for the situation I find myself in. I'm a firm believer that things happen for a reason, often beyond our control.

What's meant to be is meant to be, and nothing can change that.

Much as I bitch and moan about traffic, ever-red traffic lights and other motorists' lack of manners and road sense, I am going to miss the freedom that driving brings me - seeing friends, popping to the shops, taking the dog for long walks away from home...

You see, the majority of the time, none of us truly appreciate what we have until it's gone, by which time gaining it back is too late.

Take your health and fitness for example. The men and women I saw lying in hospital beds in corridors this morning have no doubt had time to reflect and wish that they had taken better care of themselves over the years. Of course, not all illnesses and diseases can be blamed on a lapsed healthy lifestyle, but more often than not, it is a contributing factor.

My driving ban will only last for 12 months, but your lapse from healthy living may have been far longer than that. I will have epilepsy for life, allbeit a mild condition that you would never notice.

Your health and fitness can be revived. It can be restored and it is never too late to start.

So, please, reflect on how lucky you are to have no illness, disease or condition to your name right now. Keep it that way, and vow to make small positive changes daily to help redress the balance and restore your youthful self.

One step at a time can lead to mountains climbed...

7 inches of Nostalgia...

2009-09-27T11:14:00.010Z

This Saturday I had the morning to myself. My girlfriend had a sports massage appointment booked so I decided to do a bit of shopping, indulging in one of my favourite hobbies; buying music.

There really is nothing better to make you smile and feel good than a little nostalgia. Back when you were a child and teenager you had little pressure, no job to worry about, no children, no money worries... Life was good when you were younger.

OK, you might have been awkward, spotty and no good with the opposite sex, but all in all, life was fun. Mine was, I hope yours was too!

As I thumbed my way through the 7" vinyl singles in the second hand record shop, remembering all of the great music (and not so good) of the 80's, it made me think about people and their fitness.

We can all look back on things past and remember them with fondness and nostalgia.

All of us were, at some time, more active and fitter. Maybe lately things have slipped, you have less time to go to the gym or play your sport, or you're more busy with work, family life and chores.

But, like buying second hand records that you used to own years ago, it's very easy to relive those better days. I took a trip to the record shop and flicked through the racks to get my fix.

To get your exercise fix, maybe you could phone a friend or arrange a game of tennis, golf, football or some swimming with a family member, even the kids.

Perhaps you could take up a sport or activity you haven't done since you were young.

Anything you like - archery, horse riding, squash, even paint-balling!

Exercise doesn't mean you have to succumb to the gym.
It means doing more physically than you currently do.
It means enjoying what you do and feeling good for doing it.

So, invest in a little physical nostalgia, and feel GREAT for doing so!

By the way, if you're intrigued, here are some of the singles I bought:

Icehouse - Hey Little Girl
Steve Winwood - Valerie
Heaven 17 - Come Live with Me
Marillion - Kayleigh

And there were a few cheesy singles too, but I won't embarass myself in front of thousands of people by nae-checking them! ;-)

Thunder Thighs are IN!

2009-09-24T21:29:00.001Z

Girls, I have A-M-A-Z-I-N-G news for all of you who are stressing out over big thighs!

Recent medical research has decided that people whose thighs measure at least 23.6in (60cm) in circumference are less likely to develop heart disease or die at an earlier age.

According to the studies, a small thigh circumference was associated with an increased risk of cardiovascular and coronary heart disease, but if you do have lean or skinny legs, don't panic!

By working out effectively and following the Fitstreet eating plan, you're all burning maximum fat and toning up those pins of yours, so they're going to get slimmer anyway!

Slim thighs that are weak or 'muscle-less' are the ones you need to worry about, and not ONE of you has that problem, with all those lunges, get ups, squats, jumps, jump jacks and step ups you do each session!

Just make sure you follow the Fitstreet Eating Plan and you will not only burn excess fat from your pins, but all over your body too!

As the saying in my field goes; "You can't out-train a BAD diet!"

ONLY by controlling your eating habits and being more sensible can you drop fat, look better and fit back into your favourite clothes, combined with your exercise Camp sessions.

Are your eating habits KILLING your Results?!

2009-09-24T21:24:00.004Z

Ladies and gentlemen, let me be brutally honest with you...

Take a look at the following formulas:

EXERCISE + BAD DIET = SLIGHT FAT LOSS
EXERCISE + SO-SO DIET = A LITTLE MORE FAT LOSS
EXERCISE + GOOD DIET = REGULAR FAT LOSS
EXERCISE + FOCUSED DIET = FAST, EFFECTIVE FAT LOSS!

As we say in the industry; "You can't out-train a BAD Diet!"

There's no way around it folks. If you want to shed fat, look slimmer, healthier, and fit back into smaller clothes, you HAVE TO focus on what you eat and drink, 7 days a week.

It's no good behaving yourself for a couple of days and then reverting back to bad habits like biscuits with your tea, chips, eating takeaways, enjoying too much chocolate, too many crisps or nuts, or a glass or two of wine with dinner.

If you want results and you want them to be FAST and IMPRESSIVE, you have to spend time working on what goes into your mouth, in the way of food and drink.

People have far too many excuses for why they can't do things or why they couldn't stick to a plan.

YES, my training programmes are hyped up, telling you that you can drop a dress size in 4 weeks, but guess what?

The reason for the hype is because it DOES WORK!

FOLLOW the eating plan, as it is written, work hard with your home circuits, and you WILL see change, believe me!

In the past couple of months we have seen many clients drop pounds, lose inches and change the shapes of their bodies, some losing up to a STONE in FAT in just 4 weeks!

How did they do it?

Ask any of them and they will tell you:

Cutting out alcohol during the week, ditching bread, eating smaller portions throughout the day, drinking plenty of water, more vegetables and protein....

The system works and it works fast, but what it can't do is change your mindset.

If you don't see results with your exercise it's because your mindset is WRONG.

The little voice inside your head is saying one of several things:

"I don't want to stop having fun! I'll eat what I like! Life's too short!"
"I'll be fine so long as I come to my sessions!"
"I haven't seen any change on the scales this week, so what's the point?!"
"I don't want to be told what to do, I'll do as I please!"
"Oh, one little X or Y won't hurt... Who's gonna know?"
"I'll start my diet next week, after 2 parties, a night out, my cat's birthday etc..."
"It's too hard changing my diet and I can't be bothered!"
"But I want to drink. It's my only reward for a hard day's work!"

QUASH it. SILENCE it. REBEL against it.

Tell yourself that if you really want to change your body, and you are being given the means to do so right now, then EFFORT, PERSEVERANCE, ABSTINENCE and FAITH are needed to see you through.

NOT just 2 or 3 exercise sessions each week.

COMBINE your exercise sessions and the Eating Plan that I give you, and you will have fat loss dynamite, just waiting to EXPLODE!

JUST come along to the gym and ignore your eating, and results will be slow.

Like it or not, you have to combine healthy eating and regular, effective exercise to get RESULTS.

I'll say it again - You can't out-train a BAD diet.

Try to and you'll be disappointed - trust me.

Exercise - Don't go it alone!

2009-09-24T21:21:00.002Z

While your exercise sessions at the gym, boot camps or classes will help you burn a LOT of calories, both during and after your sessions, there is NOTHING that can slow your progress down MORE than a blowout meal or snack on a regular basis.

Imagine this: You've exercised hard this week, worked hard, given 100% and now that the weekend is here, you want to relax, reward yourself for all that hard work, and have a treat.

So, you have a bottle of wine - 637 calories
(Find out how many alcohol calories you consume - CLICK HERE)

You have a meal out - 1500 calories ++++!

Pizza Express Pizza - Up to 900 calories!
Some salads with dressing - Up to 800 calories!

A large latte contains almost one third of the daily recommended fat intake for women! It's perfectly possible to get more than 500 calories in a Starbucks drink.

SOME of you are having all 3 of these 'treats' in one day at the weekend.

That's potentially 2500 EXTRA calories a day!

And that may be before the biscuit with your coffee, your breakfast, lunch, snacks and perhaps a few more coffees or sweet drinks.

Eating TOO MUCH is VERY easy to do.

Exercise ALONE won't help you lose weight, burn fat or get the body you want.

You HAVE TO pay attention to WHAT and HOW MUCH you eat too, otherwise the fat loss equation doesn't work:

EFFECTIVE EXERCISE + HEALTHY CALORIE CONTROL = FAT LOSS

Be aware of your eating please...

FIND OUT the alcohol calories you are drinking...

2009-09-24T21:16:00.003Z

If you want a RUDE awakening to the amount of alcohol you might be consuming without realising, use this great little interactive alcohol calculator....

CLICK HERE to find out how many alcohol calories you REALLY consume!

BE honest...

Add up your weekend intake, your weekly intake, maybe even your daily intake.

To lose 1 pound of bodyfat, you need to burn off 500 calories a day.

Drink a couple of glasses of wine and that 500 calories you hoped to lose - BOOM! - has just been added back to the equation.

Try this calculator HERE and, if you're brave or honest enough, please leave a comment at the bottom of this page.

Compare alcohol intake and prepare to be shamed... :-)

Why jogging for Fat Loss Fitness SUCKS!

2009-09-22T10:44:00.003Z

Most people, when they think of doing some exercise away from home or the gym, settle for jogging the streets. They see it as a simple but suitably strenuous way to stay fit, without needing any equipment except a pair of running shoes and an ipod.

I'm sure it all stems from the power-dressing days of the 80's when we were told that aerobics was the best way to stay in shape and deal with business stress.

Not so...

The fact is, if you're looking to get into shape, lose some body fat or just maintain what you currently have, running really isn't your best option, even if you have no hotel gym as an alternative.

For the average tired, overweight, joint-tight business person, running the streets is a disaster waiting to happen, and an expensive visit to either the physio, osteo or chiropractor - take your pick!

You see, running is a repetitive movement, that requires around 1500 repetitions of leg movement for every mile ran. 1500 reps of an exercise that you shouldn't really be doing is too many steps in the wrong direction!

Running also causes you to plant between 2-4 times your bodyweight through your joints with every stride, and if you're used to doing little more than sitting at a desk for 8 hours a day, and you're tired, jet-lagged and stressed already, you can see why I might have a problem with you running, when you're away on business...

And if that doesn't put you off, consider too the fact that jogging a mile only burns 100 calories.

That's it, about the same number of calories you'd find in a 1/3 of a frappachino, in 1/2 a Mars bar or 1 caffe latte. Hardly worth the effort is it?!

Contrast jogging with short, effective hotel room circuits, like the ones found in Fit Business Trip, and you will send your metabolism into meltdown.

Bodyweight circuits will have you torching body fat, burning more calories (even long after you finish your exercise), with less reps, in less time, with less discomfort and less joint stress, while working your whole body.

What's more you don't even need to leave your hotel room, and you're not held to ransom by the weather either.

Don't believe me? Download your free Fit Business Trip workout HERE and let me know how you get on...

I can't help but wonder...

2009-08-18T14:27:00.004Z

Last week I popped in to a famous UK supermarket to grab a snack while on the road.

As I looked at what was available in the 'quick snack' section, I came across a packet sandwich for £1. A whole sandwich filled with cheese and butter - nothing else.

No sauces, no dressings, no fancy bread - just a plain, old fashioned sandwich, and marketed as being so too, hence the bargain price tag.

Of course I didn't buy it, knowing the hidden ingredients in most packet sandwiches, but it made me wonder about our health as a nation, and our economic situation right now.

If we as humans kept our eating simple - good, old fashioned foods, with no sugary dressings, sauces or flavourings - we would save a fortune in the process, and maybe our country, and the world at large, wouldn't be in quite the bad shape it is right now - both physically and financially.

Just a thought.... :-)

How much water do I need to drink??

2009-08-13T09:34:00.000Z

It's more than you might think.

EVERY single one of you needs to drink more water, regardless of your age, height, fitness or whether you feel thirsty or not.

ALL of you need at LEAST 2 - 3 litres a day!

That's a little more than a glass here or there...

You NEED 1 litre of water for EVERY 50 pounds of your bodyweight.

There are 14 pounds in a stone, and 1 kilogram = 2.2 pounds.

Work out your weight, and then work out how much water you need.

You should be aiming to drink a bathful of water every month!

Drink ENOUGH and you will see accelerated fat loss - I mean ACCELERATED!

You will also see a BIG improvement in your skin and your energy levels.

So, don't delay... Drink today and start looking and feeling a WHOLE lot better! :-)

The Parking habits of the Lazy...

2009-08-12T13:45:00.005Z

Sharing a parking space does NOT count! :-)

The number of times I see people driving into the supermarket car park, kerb crawling, waiting earnestly for a space to magically appear, just outside the shop.

They drive along at a snail's pace, checking every movement they see, in case someone is about to pull out of a space nearby. They go round and round the block, living in hope.

NOT me! I don't hang around with these types of people.

Instead I drive to a far corner, where I'm guaranteed a space.

I park up, stroll across to the entrance, and guess what?

I nearly ALWAYS beat the kerb crawlers to the door!

Face it people. STOP being forever on the look out for short cuts.

Just face the task in hand and get to WORK.

Very much like the task of getting fit, shedding fat, and eating more sensibly.

You can either hang about, umming and ahhing, or just get to work and START.

The choice is yours, but believe me, while you may have to work along the way, at least you're guaranteed RESULTS while most other people are still dithering at the starting gate.

Do the Emperor's New Clothes fit YOU?

2009-08-12T13:20:00.003Z

Most of us know the famous Hans Christian Andersen tale about an emperor who unwittingly hires two con men to create a new suit of clothes for him.

These men convince the Emperor that the supposed 'clothes' he will be wearing are of the finest silk and invisible to anyone who is either stupid or unfit for his position in society. The Emperor cannot see the non-existent cloth, but pretends that he can, for fear of appearing stupid.

When the con men tell the Emperor that his new suit is finished, they dress him in mime. The Emperor, proud of his 'outfit', goes on a procession through his Kingdom showing off his new "clothes", all the while really naked!

Now, I'm not calling you stupid or unfit for society, but what I am saying is this...

Suppose, like the Emperor, you had to walk around town, completely and utterly stark-naked!

How would you feel, besides being embarrassed to be naked in the first place?

Would you feel confident in your own skin?
Would you wear it well and with pride?
Would you try and cover up parts of your body that you didn't like?

The TRUTH is, that if a law were past that declared us all be naked as we went about our daily lives, we would ALL work MUCH harder at tightening up those saggy bits and trimming some of the excess fat off our tummies, thighs and hips.

But, like the Emperor, we 'hide' behind our clothes. We pretend to see what ISN'T there. Fully clothed, many of us kid ourselves that we are lean, mean fighting machines underneath, healthy and not needing more exercise or a better diet to solve our problems.

SO MANY people live in denial.

They tell themselves that they're as fit as a fiddle, despite larger fittings and feeling underpar.

They listen to those around them who tell them that they're fine the way they are, that they shouldn't change and that exercise and healthy eating is for boring people.

These people are like the con men. They get you to believe that nothing needs to change and that you're fine the way you are.

If you are unhealthy or ill because of your current weight, you need to take ACTION and listen to your body.

Take off your clothes and look in the mirror.

Do you like what you see?

If not, don't be like the Emperor and kid yourself into believing that what you see is all good.

Expose what lies beneath your clothes and work on your 'new clothes'...

Survive your next Business Trip

2009-08-12T10:31:00.004Z

Business Trips can either be a joy or a downright pain. Either way, being prepared for the trip ahead can make or break your time away.

Before you get close to heading to the airport, grab your schedule or your diary and mark out what you’ll be doing for the upcoming days. Mark off meetings, flights, dinner appointments and deadlines. Leave any down- time blank. Now look to see where you have gaps in your days.

Plan to give yourself some ‘ME’ time. Everyone needs time to relax, especially on a business trip, where the pace can be hectic, relentless and hard work.

Pencil in time for you, to recharge your batteries, get some sleep, have a massage, exercise or even take a wander and do some sightseeing or finding your bearings.

This down-time needs to be used carefully, otherwise you will simply find yourself lying on your bed in the hotel room, flicking through the TV channels, trying to fill your time. Speak to the concierge, do your research before leaving home and know what there is to do in your new neighbourhood.

You also need to keep an eye on your eating away from home, because this where most business travellers come unstuck. They have new foods to try, business lunches and dinners to attend and so an abundance of excess calories.

Be sensible. Watch your intake and go easy on the breakfast buffet. Start your day with eggs, natural yoghurt and fresh fruit or oats, to fuel your morning. Skip the coffee first thing and continue the trend throughout your day. Instead drink water, and keep it coming!

Continue to eat regularly throughout the day – small, healthy snacks that you should aim to pick up from a supermarket or health food shop close to the hotel. If in doubt, speak to the concierge or hotel reception. I’m talking nuts and fruit, in small portion sizes.

Pace yourself with business lunches and dinners, by only ordering a main course or 2 starters as a starter and a main course. If you’re drinking alcohol, be sensible and remember you’re on business!
Drink 2 glasses of water for every glass of alcohol and be sure to wash your food down with water.
Use the alcohol as a social accompaniment, not a thirst quencher.

Stick to these rules and you will find yourself thinking more clearly, sleeping better, reducing your stress levels and performing better at your job.

Have a good trip!

What do your cravings say about YOU??

2009-08-12T08:40:00.000Z

After many years of working with clients seeking fat loss, it has been made very clear to me that a client’s eating habits can say a great deal about where they currently are, both physically and emotionally.

While ‘emotional eating’ has always been seen by many as a poor excuse for eating too much or all the wrong things, there is a certain amount of truth in this theory.

I’m a firm believer that you ARE what you eat, and that what you eat reflects HOW you are feeling.

A recent study highlights this, by assessing how people feel when they crave certain foods in their daily diet.

The results are very interesting…

Cheese and Crackers = confused or frustrated
Meat = Angry
Ice Cream / Custard = Needing Comfort
Chocolate / Coffee = Feeling Sad and Needy
Crisps / Fries = Stressed
Stodgy Foods / Pasta = Feeling Lonely

Now, while we all eat some of this food occasionally, it’s consistent patterns of these foods in your eating that should flash up little red flags.

When you find yourself needing certain foods for emotional rather than hunger reasoning, you need to start asking yourself WHAT is causing you to eat these foods so regularly.

What is bothering you, stressing you out, making you feel lonely or frustrated?

Unlocking these answers will be the KEY to helping you reduce your cravings.

I sit down with all my clients that are having a hard time with their eating and we go through WHAT the potential causes might be.

More often than not we find a root cause – stressed at work, lonely while the kids are at school, bored, tired, unhappy, frustrated with their jobs – even their marriages.

Once people start diggin inside themselves, they more often than not find the answers they NEED.

To FIX a food craving takes more than abstinence.

It requires the strength and courage to face the underlying issue HEAD-ON and take steps to CHANGE your predicament.

Why not ask yourself what that reasoning might be?

The Fitness Traveller Returns...

2009-08-12T08:18:00.003Z

Hello everyone, well it's been an extended vacation for me from this blog site, but I'm back now, returned from a variety of other projects that have kept me busy for the past couple of months.

What's more, I'm fired up and ready to keep the articles and features coming thick and fast from now on, so watch this space...

What's kept me so busy?

Well, I've still been writing furiously, but putting all my written energy into my new product, which launches this week online, so wish me luck!

It's called 'Fit Business Trip' and it goes on sale next week.

If you're curious, and you want to take a look, pop on over to: http://www.fitbusinesstrip.com

Get ready for an influx of new material here very shortly... :-)

Simon

I went to M&S and all I got was ........

2009-05-20T14:31:00.003Z

Another sign of our times and priorities....

This morning, with a gap in my clients, I popped into M&S, keen to get a bargain or two, as part of their current '125 years Penny Bazaar' Campaign.

The High-Street retailer are offering 20 items for just 1 PENNY over the next few days and I expected to be trampled on as I walked through the doors... I was!

There were people everywhere, itching to grab what they could, but, to everyone's disappointment, there was nothing left. Everything in the promotion had gone... except a huge pile of fizzy drinks and packets of boiled sweets!

Now, being a health-conscious individual, I walked away without buying, but that wasn't stopping anyone else! Huge queues formed just to get their hands on a bag of sweets and a fizzy drink for 1 penny each.

People will buy ANYTHING if they think they're getting a bargain. EVEN junk!

The trouble with these kinds of situations is that people are being tempted to buy things they neither need nor should be consuming, simply because of low price.

The same can be said for high street fast food chains and even the supermarkets.

Just because something is cheap don't think you have to buy it.

Instead save your money and put it to better use; feeding your body with quality food...

Marks and Spencer is selling two million products for just 1p to celebrate 125 years in the business. The penny bazaar runs for three days from today, Wednesday May 20, and customers can buy up to five items each.

How much is your coffee habit costing you?

2009-05-20T14:25:00.003Z

On the way up to London the other day I was sat in an early morning commuter carriage, and as I looked around at my fellow passengers reading their papers, all bleary eyed, I was staggered to see just how many people had a cup of coffee in their hand!

In fact, I looked quite out of place, clutching my bottle of water!

It got me thinking - just how many people are 'addicted' to caffeine - coffee in particular?

Most people work long hours, do little exercise and get late nights, which leave them feeling tired and drained, with ZERO energy. A cup of coffee for most people seems to be the equivalent of 'jump starting' a flat car battery. It seems to restore their energy and wake them up, but it actually does anything BUT!

So, I worked out what most of these commuters must spend on coffee each year. (I know, I had to do something to pass the time on the train!)

Let's say a typical high street coffee costs £3.50 in a fancy cup and heat cuff.

Commuting 5 days a week, that's £17.50 a week.

Multiply that by 48 weeks of the year, allowing 4 weeks for holidays, and that's £840.00 a year.

BUT, don't forget the weekend, when a cup of coffee seems to be part of the great British breakfast! With expensive coffee beans or ground coffee on their shopping lists, many people are probably spending upwards of £1000 a year on their coffee 'fix'!

And yet they STILL feel 'rubbish' every morning as they stumble out of bed.

The reason?

1. Caffeine can act as a laxative. Loose stools, dicky tummies and sudden rushes for the loo can be caused by the black stuff..

2. Caffeine causes sleep disturbance, especially if drunk late in the day, so can lead to lack of rest and good nights sleep.

3. Caffeine is a stimulant, which makes you feel HIGH after drinking, but soon leads to energy lulls and a need for either more caffeine or sugary foods to keep the rollercoaster ride going. This leads to eating poor quality foods and a day of
uncontrollable eating.

So, let me do you a favour and save you a small fortune in the process.

Drink water first thing instead - it's free and it will give you PROPER energy

Exercise more regularly - it will tickle your senses and make you feel alive

Eat a healthy breakfast first thing, and set yourself up for the day, without stripping your body of energy.

Oh, and then save yourself a COOL GRAND in the process!

IDEAL with a Credit Crunch in full swing!

SLOW DOWN – Eating in Progress!

2009-05-19T12:10:00.002Z

Don’t rush your meals.

These days it’s so easy to eat at your desk, mindlessly chewing your food, desperate to wolf that sandwich or salad down. God forbid your boss or supervisor see you eating, and taking your foot off the pedal at work! :-)

Give yourself time to eat. Sometimes you can’t help but eat on the run – that’s life – but when you do have time to eat something with a little less haste, remember to slow down.

Chew your food before you swallow.
Take breaks for water.
Put your knife and fork down between mouthfuls and focus on what you are eating and how it tastes.

Now I’m no angel when it comes to eating. I’m as bad as most people when it comes to eating quickly but I do think about each mouthful and how it tastes. I also make a real effort to pause for breath and have a drink, before I put the next mouthful in.

By eating more slowly, you give your body a chance to actually realize that you've eaten something and enough time for it to register that you’re full.

The problem with eating too quickly is that it takes 20 minutes for your brain to tell your stomach that you’re full, by which time most fast eaters have eaten WAY too much for what their body needs!

Give your body a chance to tell you that it's full before you cram more mouthfuls in.

That way you dodge some weight gain, reduce indigestion and avoid feeling like a beached whale as you subtly try and undo the top button on your trousers!

Step AWAY from the Fridge Freezer!

2009-05-19T11:53:00.002Z

“Put your hands on your head and turn around VERY SLOWLY!”, as they say in all those U.S. Cop Shows

Next time you go to grab something to eat in the kitchen, take a moment to think about the foods you’re about to consume...

If you’re having problems losing weight, see results and feeling more healthy at Boot Camp, ask yourself 2 questions before you put ANYTHING else into your mouth;

1. Will this ‘food’ bring me closer to my goal?
2. Or will it make me feel BAD and take me further away from what I want?

If you can answer YES to question 1, go ahead and enjoy your meal or snack, provided that it is in moderate portion size and not eating for eating’s sake. Make sure you have a nutritional need for that food...

If you answer YES to question 2, slap yourself on the wrist, give yourself a stern talking to (in your head if other people are around!) and either choose something more healthy that will allow you to say YES to question 1, or BIN the offending item!

Ask yourself the right questions, and kick that devil off your shoulder.

As long as you’re honest with yourself and know what you want to achieve, you’ll find it harder to mess up!

"A pint of water weighs a pound and a quarter..."

2009-05-14T13:11:00.004Z

A phrase I heard on the radio this morning, got me thinking about the dangers of stepping on the scales and relying on them to give you sufficient feedback that you're heading in the right direction and doing everything you need to 'lose weight' and 'tone up'.

Let's face it, the bathroom scales are a pretty shoddy way to gauge your success.

Needing the loo can add a few pounds to your weight, so too can eating a big meal, drinking water throughout the day and even weighing yourself after 2 extremes like intense exercise and a relaxing snooze.

If you were dehydrated before starting either my 'Strive for 5' Plan or my 'Female Boot Camps', you're likely to have seen an intitial increase in your weight, all be it temporarily, as your body clawed back the water it needed to get your system back to health and running at a proper pace.

This is only temporarily, and once your system is working more effectively, you should see fat loss over time, but not necessarily week on week, and especially not day-on-day!

Try and relax about your weight.

YES, by all means keep a check on it and take it seriously...

BUT, more importantly focus instead on making positive change to your eating habits, your lifestyle and your exercise patterns.

Back these up by asking yourself one simple question:

"Why do I need to make this change and am I in the right frame of mind to do so?"

Because, let me tell you something....

If YOU'RE not ready to sincerely focus on your goals and make the change that's needed, you will come unstuck time after time after time...

DECIDE to take action.
PROMISE to make change.
FOCUS on that change.
DON'T let yourself be distracted.

Then, and only then, REAP the rewards!

So, don't make your weight the primary aim of your goals.

Make it a secondary benefit that comes about by following the rules...

Are Packet Sandwiches leaving a bad taste in your mouth?

2009-05-06T11:57:00.003Z

Here's a quick bit of info for you...

Recent research has shown that some high street packet sandwiches can contain the equivalent salt content of NINE packets of crisps!

And what's even more surprising or alarming is that brand name seems to have no real bearing on the nutritional quality or content of your sandwich, as you may currently think...

One sandwich, from fast food chain Subway, contained the same amount of salt as NINE bags of Walkers ready salted crisps while a Cheddar Ploughmans sarnie from supermarket Asda contained 15.2g of saturated fat - more than three-quarters of an adult woman's maximum guideline daily amount!

One vegetarian pre-packed sandwich from M & S was not only high in saturated fat but also contained the equivalent of FIVE teaspoons of sugar!

And just in case you thought you might be safe with the chicken option, one sandwich from Sainsburys contained the highest number of calories, but one of the lowest contents of chicken - in a 'chicken' sandwich!

Next time you opt for a pre-packed sandwich, in an EMERGENCY ONLY I hope, look at the meat content - how much of the 'meat' is 100% meat?

Chicken is often mixed with corn flour, salt, water or tapioca starch to add bulk, so check out the labels before you buy...

If you want to be extra safe, forget the high street sandwich and make your own lunch at home, the night BEFORE heading for work in the morning.

Try instead:

Chicken salad - sliced meat, bagged salad, peppers, roasted veg
Tuna Nicoise - Salad, canned tuna and a sliced boiled egg
Leftovers - not a single extra minute of preparation required!

In Britain we spend some £5.3 BILLION each year on sandwiches.

Help the Credit Crunch and save your £81,000 share of the annual sandwich bill!

(WHO eats ALL these sandwiches???????)

Are You in Ruins?

2009-05-06T11:54:00.001Z

On the way to a client recently, I was driving through an area that I grew up in, which still holds a lot of nostalgia for me, as I remember playing in the woods, riding my bike and exploring the neighbourhood as it was back then.

As I drove past a small parade of shops I suddenly noticed that the newsagents that I had visited as a child, within walking distance of my childhood home, had been bulldozed, to make way for a school extension next door.

As I saw such a visual reminder of my childhood wiped clean, it filled me with a sense of sadness, as I recalled that shop being my first real opportunity to prove to my Mother that I was responsible and could go out alone and cross the road by myself.

Something that had once brought me a great deal of happiness, (largely due to the large stock of one penny sweets they sold!), was now gone - forever.

NOTHING would bring back that place or the fond memories I once had of visiting it. It made me realise just how quickly we grow up and how time can fly in an instant.

Don't let the same thing happen to you and your fitness. Too many people wake up one morning and realise that it's gone - a distant memory.

They remember the days when they used to climb trees, ride their bikes and compete in school athletics, but too soon that becomes a faded memory of someone you used to be.

It's not too late to change. Juast because your body may be a little 'lived-in' and, in some cases, 'dilapidated', doesn't mean you can't make ammends.

My sweet shop will never return. The corner has been turned and there's no going back.

For you, time is still on your side.

Yes, the longer you leave it, the harder it will seem to regain what you once had, but it's in no way impossible. You can reverse the ageing process to a certain extent, or at least, slow it down.

Relive the past and ressurect the body that you once knew.

It will forgive you the years of strain and neglect you've put it under, I promise!

Could this be your fat loss Alli?

2009-04-21T17:52:00.004Z

Hmm... Whenever I hear about any wonder fat loss cure, I have to admit I'm ALWAYS very sceptical.

The current 'cure' getting lots of media attention right now is the new wonder drug 'Alli'.

This fat loss pill is reputed to help adults with a BMI of 28 or more lose 50 per cent more body weight than they would just by dieting.

I really think we're missing the point here ladies and gentlemen.

Firstly, the drug is only recommended for use with a reduced calorie, lower fat diet.

The fact is, it's not generally the fat in our diets that is to blame for obesity... It's the sugar!

Telling the nation to cut fat, when instead we should be focusing on sugar and processed foods, is like giving a patient a laxative for a headache - USELESS!

Secondly, the side effects are NOT nice...

'Alli' works by blocking the absorbtion of a large proportion of consumed fat, which ends up being excreted instead. Because of this, taking the pill after a high fat meal could cause flatulence, the need to dash to the loo, and stools that can be both oily and smelly - ewww!

Fat Loss 'shortcuts' rarely WORK.

WORK requires WORK.

The answer for LASTING fat loss?

A low sugar diet - lower carb - less pasta, bread, sweet foods and processed GUNK!
Higher protein - more quality meat, fish and nuts
Higher 'quality' fats - olive oil, nuts, avocado

AND... regular, energy-burning exercise...

Sorry, there really is NO escape from sweating - It's a must-have if you want effective fat loss.

People need to stop looking for the quick fix and instead focus on a lifestyle change.

Embrace the Credit Crunch for Fat Loss!

2009-04-21T13:47:00.003Z

Many people trying to lose body fat and regain their former bodies are embarassed to admit that they need to take action.

A sudden change in diet or more regular trips to the gym or the park can often seem like you're holding up a banner and telling the world; "YES! I'm trying to lose weight!"

Well, why not combine keeping a tighter budget and trying to live a healthier life at the same time?

Use the 'Credit Crunch' as your cover for fat loss!

Cycle to work instead of driving or taking the bus or train. Tell your colleagues that you're trying to reduce your carbon footprint or that you want to save cash by cutting down on your petrol bills. :-)

Pack your own lunch and take it into work with you. Fill your tupperware tub with fresh veg, dips, cold meats, fruit and nuts. Tell everyone around you that you're bored of the sandwich shop and that you got a good '3 for the price of 2' on half the things in your lunchbox! :-)

Look for every excuse you can to cover your tracks and not have to SHOUT that you're on a fat loss kick.

Save money, get fit, lose fat and who knows? You might actually enjoy your new habits! ;-)

Are you sleeping your way to ill health?

2009-04-15T20:30:00.003Z

As I sat down to a consultation with a new client this morning, we began talking about his current lifestyle, and how it may well be holding him back from getting the RESULTS he WANTS…

As we discussed his goals and his previous attempts at fat loss, it soon dawned on me that very few people realise what an impact their day-to-day lifestyle can have on their results.

Exercise is one thing, diet is another…

But without the necessary lifestyle adjustments, your fat loss could be failing quicker than a high street bank!

Let me remind you all…

Sleep, and how much you get, can make or break your attempts to lose fat FAST!

When you don’t get enough sleep - between 7 and 9 hours a night, you’re not only going to be tired the next day, but you’re also going to mess up your body’s hormone levels, hormones that control how much you eat.

A hormone called Grehlin controls how hungry you feel, while one called Leptin tells your brain that you’re full and should stop eating.

When you’re not getting enough sleep, a hormone called Grehlin increases, making you feel hungrier than normal.

At the same time, a hormone called Leptin decreases, which then fails to tell your brain when you’re full.

So, to cut a long story short, lack of sleep leads to weight gain, as you eat too much.

What’s more, lack of sleep leaves you feeling exhausted, and in need of a ‘pick-me-up’.

That’s when you tend to dive for those sugar filled, high-calorie snacks - a fat loss nightmare!

And if these factors weren’t enough to lead you astray, lack of sleep will affect your will to exercise and its regularity.

If you need to lose fat and you want it shed fast, get to bed earlier and get enough!

Get more sleep and say goodbye to your love handles - while eating and exercising effectively…

You have been warned…

'Wii' too little exercise...

2009-04-15T20:30:00.000Z

That’s right.

Despite all the hype and promise around the Nintendo Wii games console…

Despite the promise of getting you fit and no longer needing the gym…

In spite of being able to do everything on it from boxing to yoga…

The Nintendo Wii is STILL the least used games console on the market, according to recent surveys!

Research also revealed that the console has the shortest playtime sessions and the lowest number of sessions per month.

It just goes to show you; even if you try and make exercise more FUN and INTERACTIVE, people will still find excuses to do other things…

People have to WANT to exercise for it to be effective.

You can kid yourself that you want to do it for a while, but unless you find the drive and passion to carry on, and focus on a goal, chances are you’ll soon tire of sweating.

The answer?

Put in maximum effort and get the results you want QUICKLY

Eat better, cut out the alcohol, exercise effectively and with enough intensity, get more sleep…

THEN, and ONLY then, once you look and feel better, decide if exercise is your cup of tea!

In the meantime, if you want to change your body, get moving please…

There are NO easy options, just hard WORK!

Fish Oil = FAT LOSS

2009-04-09T15:04:00.002Z

Fish oil is HIGHLY effective at helping you burn FAT!

Diet-wise, nothing else is as effective at putting the body in fat burning mode and improving general health.

But you need to make sure you're taking enough daily.
One little fish oil capsule from your supermarket just won't cut it I'm afraid.
You need to spend a little more, but the returns are well worth the investment...

http://www.highernature.co.uk/ShowProductFamily.aspx?ProductFamilyID=96

You need to be taking up to 3 capsules a day.

This stuff works like a charm, provided that you are eating sensibly and exercising effectively simultaneously.

Daily fish oil supplementing can also reduce inflammation in the body, as well as improving insulin sensitivity – which means that more sugar gets delivered into your muscle cells instead of being diverted to your fat cells.

Fish oil is the future, and it works. ANYTHING that can help you lose fat naturally is well worth trying!

Have you formed your Fat Loss 'Entourage'?

2009-04-01T09:54:00.003Z

Today, U.S. President, Barrack Obama, arrives in London for the G20 Summit, with a large entourage in tow...

Everything he needs for a safe and productive trip has been included:

Hundreds of security guards, a chef and a doctor, his own Boeing 747 and...

the 'Beast' armour plated limo.

'The Beast' keeps Obama cocooned in safety as he travels, featuring a tear gas cannon, a night-vision camera and oxygen tanks. Its reinforced steel plating is capable of protecting the President from bullets, chemical attack, and even a missile strike!

This 'entourage' will keep the President out of harms way and ensure that he has a safe and successful trip.

Can you say the same for your fat loss team - your 'entourage'?
Who have you designated to look out for you?
Who will shield you from bad choices on restaurant menus?
Who will remind you to exercise if it's been a few days?
Who will support you as you work hard to drop fat and get into shape?

You NEED your own 'entourage' to succeed.

People that know what you're planning to achieve, who are ready and able to support you, and who are unlikely to tempt you off course as you try your best.

Choose your team wisely. Choose those closest to you first - your family or your partner - the people you live with on a daily basis.

Tell them to keep unhealthy food options away, the corkscrew to themselves, and ideas of excess 'on hold'.

Strength in numbers will offer you a greater chance of fat loss success than going it alone.

Form your team today!

The Mirror of Time...

2009-03-17T18:56:00.001Z

"The human body...
A marvel of contradictions,
simple yet complex,
vulnerable yet resilient.
The limit of our experience,
yet the starting point of our boundless potential.

From conception to birth,
and from infancy to childhood.
From adolescence to youth,
and from adulthood to old age,
change is the only constant.

Each of us enters the world with a body
that will be ours throughout our lives,
to experience, to protect, or to risk as we choose.
The challenge is to remain vital and independent,
free of distress and disease,
and to live our full potential with inspiration...
as we journey through the mirror of time."

Dr. Gunther Von Hagens

A new beginning...

2009-03-12T13:57:00.003Z

Here in the UK, in a time of perceived downturn, it's great to hear news of people coming through adversity and making a fresh start.

Yesterday I was reading that a 'Woolworths' branch in Dorset has reopened under the new name of 'Wellworths', taken over by the former Woolworths manager, and giving 20 of her former staff their jobs back in the process.

She was determined not to let the recession beat her, and in turn, has managed to turn things round and give fresh hope to many others who had at first assumed the worst.

http://news.bbc.co.uk/1/hi/business/7937654.stm

You can do the same...

You don't have to open a shop...
You don't need to tirelessly campaign for justice or your rights...

All you need to do is rise above everyone around you who tells you that fat loss, fitness and a healthy lifestyle are out of your reach and 'too much hard work'.

Don't go on what the majority of the population think.

Make your own mind up and be determined to ride the storm.

A new, improved body will take time and effort, but unless you try how will you ever know what you can achieve?

I bet those 20 Woolworths employees never thought they'd be so lucky...

And neither will you when you look back at what you've achieved in a few short months.

Put in the work today and see if pay off in a big way by Summer!

Your Life Certificate

2009-03-09T13:15:00.003Z

Following on from my visit to the Bodyworld Exhibition in the previous post, I was given a 'Life Certificate' on leaving, which I just wanted to share with you.

It encapsulates EVERYTHING that you need to do to reduce the signs of ageing, live a longer life, and remain healthy, in the form of the acronym A.G.E.I.N.G.

Attitude - Stay optimistic and keep your sense of humour!
Genetics - Pay attention to prevention and screening!
Exercise - 4 times a week, 30 minutes a day!
Interest - Keep exercising the brain!
Nutrition - Maintain a healthy weight!
Get rid of - Smoking!

You all know what you need to do to stay looking and feeling younger...

DON'T wait until the mirror tells a different story before you decide to take action...

A visit inside your own body...

2009-03-09T12:58:00.003Z

A true 'six-pack' once the fat has been removed...
A man assesses his own skin...

Yesterday I visited the Bodyworld exhibition in London, which most people would refer to as 'that exhibition where you get to see dead people cut up'.

In fact it was nothing of the sort. It was tasteful, educational and a fascinating display of real human specimens with a focus on health, wellbeing and the ageing process rather than the macabre.

I was blown away.

As someone who has studied the human body, its anatomy and its movement capabilities, this exhibition was a real eye opener to the wonderful feat of engineering that the human body represents.

By literally peeling back the skin of the human body and its internal workings, this exhibition is a MUST for anyone who wants to understand themselves beyond the 'skin-deep'.

You witness the body in distress, disease and optimal health.

At every stage of its life cycle, the human body experiences changes and milestones and this exhibition allows you to witness them all. From the growing foetus, to the child, to the elderly man, you see evidence of the ageing process far beyond simply the loss of hair and the wrinkles.

This exhibition reaffirms the fact that the body is a work of art, something that should be treasured, respected and treated with care.

What it is NOT is a dumping ground for excess, stress, fat storage and damage from a careless lifestyle.

If you have the time, I strongly urge you to visit the Bodyworld exhibition at the 02 Arena in London.

I can't even begin to do it justice by trying to explain what I saw.

You can find out more at: http://www.visitlondon.com/bodyworlds/index

Are you a frog??

2009-03-09T12:28:00.004Z

Over the weekend, while I was out strolling, I noticed a huge collection of frog spawn clumped up around the edges of the pond I was walking round.

After persuading Biscuit the dog to stop investigating, I took a closer look myself and watched in fascination as thousands of little black dots floated under the surface, crowding together in their own little bubbles.

With my work-head ever screwed on, I instantly thought of you lot...

NOT because you're slippery and slimey, but because it reminded me of most peoples attempts to get fit and improve their health...

?????

Let me explain...

Like the frog spawn, we all start a journey - in this case, a journey towards fitness and improved body image.

We start out with lots of enthusiasm, energy, and a desire to grow and succeed.

Unfortunately, like the spawn, not all of us make it...

In fact, of the many that start out, very few actually make it through to their final destination....

The initial dot - the tadpole who has yet to grow his tail - ressembles the person who sits in his chair at home or work, decides he or she should get fit and make an effort, but can't quite find the motivation, the plan or the energy to get started, and so never moves.

In the case of the spawn, their energy 'dies'.

The growing tadpole that develops a tail represents the gym newcomer, or the person returning to a fitness regime after a few years off. They dart about all over the place, full of energy and raring to go. With too much enthusiasm and false promise, they soon find things hard, they panic and they decide to give up. Like the majority of tadpoles, they 'sink without a trace', not to be seen until the following 'season'.

Then there are the tadpoles that are determined to 'go places' - or in the world of nature, those that decide to become frogs and escape the confines of the garden pond.

They get to grips with the exercise and eating in the beginning, and they make an effort to stick with the plan and give it a 'jolly good go'.

These are the pond survivors, the ones who drag themselves out of their current unhealthy situation, do more than sit there and moan about how tired or fat they feel, and 'jump' up to take action.

They become true frogs, they develop energy and they 'leap' for joy because of what they have become.

Are you a frog or are you still a tadpole?

Worse yet, are you still a wannabe tadpole - a 'dot' - that is full of excuses?

Whichever stage you're at - keep progressing...

A 'dot'? - Get started asap!

A 'tadpole'? - Maintain your motivation and grow into something bigger.

A 'frog'? - Don't rest on your laurels. Keep 'hopping' to the gym!

A 'prince'? - Well, that's just in fairytales!

Find yourself a handsome prince or beautiful princess and who knows what will happen?? :-)

'Instant Abs' or Instant Dismay?

2009-03-03T20:26:00.005Z

During the sunny weather last week I was driving past a charity shop, where they had put all sorts of paraphernalia for sale out on the pavement.

Among the pile of obscure articles, an abdominal exercise machine caught my attention, standing alone, glistening in the sunlight.

'Instant Abs' was its name, and it made me smile.

Why? Because yet another person had obviously come to the realisation that ab machines just DON'T work! Bored, disillusioned and fed up of trying, someone else had turfed their 'misguided hope of ab glory' out onto the street.

Just because these cleverly marketed machines are advertised in the hands of tanned, toned and lean men and women, doesn't mean they are the solution to fat loss.

Want to know the answer?

Low carb eating - more vegetables, some fruit, lean meat and fish, nuts, seeds, and less grains from cereals, pasta, bread or baked foods... THAT'S it!

No 'ab-ercisers', no 'ab rollers', no 'instant abs'!

Stomach exercises may strengthen the muscle underneath, but they don't burn the covering fat. They may make you more efficient at curling up off the floor, but they have no beneficial crossover into real life, except helping you sit up in bed! ;-)

If you want a flat stomach this year, the ONLY way to do so is as follows:

Cut out sugar from your diet - the BIGGEST cause of excess fat

Drink more water

Eat smaller amounts more regularly throughout the day

Focus on squats, lunges, push ups, pull ups and total body movements that force you to use your 'core' muscles as they were designed - integrated into movement, not isolated.

Within weeks someone else will be getting rid of another ab machine...

Forgo the disappointment and instead get started on the correct path...

Where are you storing?

2009-03-03T20:15:00.003Z

Let me uncover the secret of fat storage, and how to rid your body of it more quickly...

Where you store fat on your body will allow you to determine what causes it...

The surprising truth is that not all body fat is caused by a poor diet, but you still need to adhere to sensible eating none-the-less.

Excess carbohydrates will end up stored around your love handle area and your upper back...

Excess stress (cortisol) will cause you to have a larger stomach than you might like..

Excess estrogen, the female hormone, will give you chunky, flabby arms...

You see, many factors affect the fat you gain and just how much of it you keep.

Stress can be caused by late nights - anything beyond 11pm is considered 'late' to your body.

Excess carbs will cause you to gain faster than an F1 car coming up alongside!

To rid yourself of love handles and upper back fat you need to be strict on the carbs.

Stick predominantly to vegetables and fruit as much as possible, and heavily reduce bread, pasta, rice and baked foods.

Excess estrogen, a hormonal imbalance, can be helped with a daily intake of fish oil and quality fats, as well as an increase in zinc - lentils, chickpeas, nuts, seeds, tofu and figs.

When you realise that many factors can affect where you store body fat, you start to understand why fat loss is about more than just exercising more and eating 'more sensibly'.

It's a lifestyle choice, and without a healthy lifestyle to support your efforts, you'll find the going slower and harder.

Imagine Greatness

2009-03-02T16:20:00.002Z

Last week, with Biscuit the dog in tow, I decided to walk along the Brooklands Race track near me in Weybridge.

For those of you who don't know, Brooklands Race Track was the world's first purpose-built motorsport venue, built in the early part of the 20th Century and the place to be seen if you had any interest in cars and sport.

In its heyday this track would regularly attract some quarter of a million spectators at its Grand Prix events!

Nowadays, it sits as a shrine to those heydays of motoring greatness...

Today I was alone with my thoughts as I surveyed what's left of Brooklands;

The track is worn, cracked and in need of repair...
Only a few bits of banking are still standing...
Grass grows through the cracks and moss has taken over the track itself...

Brooklands is very much a shadow of its former self.

As I walked along the steep banking enjoying the sunshine, I imagined the race cars roaring past me, the sound of the engines spitting, the crowds cheering, the drivers cocooned in the cockpit, steering wheel rattling, engine vibrating the chassis... the deafening sound of motoring glory!

It doesn't take much to imagine greatness.

Even if, like me, you had never been there during the events, you have enough pictures, film footage and imagination to set the scene in your mind and put yourself there among the crowds as the cars hurtled round the track.

The same goes for your own physical greatness.

You may not be there yet, you may never have been there, but you have all the power to imagine that time in your mind where things come easy, when you can tackle physical tasks with ease and you can move without discomfort, aches or pain.

We all have the power to forsee what we want in life.

The thing that keeps me focused with my health and fitness is an end result - pictured clearly in my mind.

It's not cosmetic, like a six-pack, big arms or a thick chest... It's a feeling of achievement, of being better than those around me, of winning against myself and not taking the easy way out.

I should think those were some of the thoughts that kept those drivers on the track in their heyday - winning, being better and achieving...

If they spent too long thinking about the 'what ifs' they may never have turned the key to their engines - spinning off, failing, losing, crashing, losing concentration...

YOU can ALL achieve physical greatness.

If you're in no hurry, stick to the slow lane. If you want to get ahead, switch things up a gear or two...

Whatever you do, head in the direction you want to be and keep steering.

Then, once you're there, you can look back at what you have achieved and how far you have come.

Your keys are in the ignition... Have you turned them yet???

'Spread a little Happiness'

2009-02-27T13:26:00.006Z

To pass the time, while waiting for an appointment the other day, I picked up a newspaper and had a quick flick through.

From the very front page, it was filled with doom and gloom;

House prices falling...
Recession hitting jobs...
Banks failing...
Murder...
Assault...
Robbery...

As I sat there thumbing my way through the pages I thought to myself; why do people buy newspapers and why do they read them on the way to work?

What sort of way is that to start your day, filling your head with negative thoughts and misery?

The last thing people need as they start their day's work is to be downhearted and depressed!

What is it with our fascination with bad news?

As a race we seem to be so obsessed with knowing about what's going wrong in our world, that we rarely take the time to appreciate the good.

I made a decision, there and then.

I put the paper down, took a deep breath, and decided that for the rest of the day I would focus only on the positive things in life:

The warm weather
The fresh air and the birds singing again
Helpful, happy people
A good training session

When I got home later I switched on my laptop and bypassed the bad news in search of the good;

The child stars of Slumdog Millionaire being given a fresh start in life...
The Hindhead road project which has rehomed badgers and dormice that would otherwise have perished...
The funny story about 'Bisto' gravy changing its name to 'aaah... Monday, Tuesday, Wednesday' etc!

For your health and sanity it's important to focus on positivity. They say you become a mix of the 5 people you engage with most. If those around you are depressed, moaning and pessimistic, how long do you think it will be before you follow suit?

While we all enjoy a good gossip and a moan occasionally, I honestly believe that the media revels in bad news and misery, due to our obsession with misfortune. Bad news sells papers.

Try my 'Happiness' experiment...

Pick a day – any day in the coming week...

As much as you can control, avoid all bad news that day.

Don't buy a paper, don't listen to the news, walk away from depressive conversations and switch channels if faced with economic downturn, evil or less than positive news.

Listen to music radio instead of talk channels.

Watch a comedy on TV -something lighthearted and entertaining.

Wean yourself off the negative and focus instead on more positive things.

Without the 'doom and gloom' reaching your earholes you'll be surprised how much better you feel.

Your conversations will steer towards happier topics, your mood will lift and then you'll actually be looking for the good instead of adding more woe and sorrow to your daily thoughts.

Surround yourself with positivity and you'll end up less stressed, less tired and more capable of spreading a positive frame of mind to others in your life.

Believe me, it's a chain reaction.

As the musician Sting once wrote;

“Even when the darkest clouds are in the sky, You mustn't sigh and you mustn't cry, Spread a little happiness as you go by... Keep out the gloom, Let in the sun, That's my advice for everyone”

Diabetes -DON'T let it get YOU

2009-02-25T09:08:00.006Z

'Food' for thought...

Cases of Diabetes have risen by 60% in the last decade...
The UK has now overtaken the US, for new cases of Diabetes...
10% of NHS spending goes on treating the condition...
That works out to £1 million an hour...
Diabetes is estimated to take up to 7 years off your life...

Here's a Press Release I have just written, voicing my concerns at the rise in Diabetes. I thought I'd share it with you all:

Wednesday, 25 February 2009, Guildford: Leading Fitness Coach and Fat Loss Expert Simon Dainton has reacted strongly to news that the UK is now overtaking the US in the number of new cases of Type 2 Diabetes, in both the adult and the child population.

At a time when the NHS are spending £1 million an hour on treating the disease, Dainton has stated that people need to be far more aware of their risks of developing the condition.

“With cases of Type 2 Diabetes rising by 60% in the last decade, people have got to start realising that they are putting themselves at a far greater risk if they don't address their eating habits.” Dainton says. “Just because we have a far greater food choice these days doesn't mean that people can simply eat what they like, when they like. There are always repercussions to doing this”.

Dainton goes on to state: “While excess sugar in the diet is the prime cause of Type 2, most people still don't realise just how much sugar they are ingesting. Sugar is not solely confined to sweets, biscuits and cakes. It is a prime ingredient in most processed and convenience foods, even foods that many would consider savoury, like white bread and microwave meals.”

Drawing comparision to the current 'credit crunch', Dainton says; “Too many people have been sticking their heads in the sand and overspending, and now we are paying the price with recession. The same can be said for the nation's eating too much sugar, which will come back to bite them in future years as they pay the price with diabetes.”

“Unless the government addresses the condition, making more people aware of the dangers, and labeling prime foods with proper health warnings, people will continue to keep their heads in the sand and carry on regardless. Type 2 Diabetes is completely avoidable with sensible eating, and right now food companies are being allowed free-rein to produce whatever products they like under the guise of freedom of choice.”

While Simon believes that regular exercise will help the battle against obesity, he states that it needs to be effective; “Most people head for the cardio machines in the gym – the bikes, treadmills and Cross Trainers. While they will help burn calories and strengthen your heart, they are not the best solution for fat loss. Most people need more resistance training, to raise their metabolisms and keep them burning fat 24 hours a day – even women.”

Dainton concludes; “Combining a reduced sugar diet with effective exercise will help people lose weight, control their food cravings and greatly reduce the chances of developing Diabetes. Avoiding the condition involves a lifestyle change, not a quick fix - one that we need to pass down to our children”.

Put a pin in the map....

2009-02-24T13:42:00.003Z

Picture somewhere you want to go... Anywhere in the world...

Wouldn't it be great to take a holiday, get away from the stress of everyday life, recharge your batteries and come home feeling like you're ready to take on whatever life throws at you?

So... what are you waiting for?

Just BOOK IT!

Clear some space in your diary and decide when you could feasibly 'get away'.
Grab some travel agent brochures or get online and start researching.
Keep that dream destination in your mind.

DON'T wait until the current economic climate recovers...
DON'T hold out until that project your're working on is finished...

Believe me, once you sort out one drama, another will appear to replace it, so don't waste time!

I have clients who holiday 2-3 times a year...
I have clients who make holidaying a way of life...

They always seem to be that little bit more relaxed, jovial and calm.

I also have clients who rarely go away and relax...

These are the clients that find it harder to lose body fat, the ones who are constantly stressed and the ones who are tired and run down.

Of course, there are exceptions to the rule, but the more stress you carry, the less healthy you will be and the harder you will find it to stay in shape and on top of your eating.

EVERYONE needs a holiday.

We all suffer from stress and exhaustion and the longer we plough our way through it, telling ourselves it will get better, the worse it seems to become.

To lose fat and keep it off, your body needs to be in a state of balance.

Do yourself a favour and recharge your batteries.

Get away for a little while and see what a difference it makes to your mood, your focus, your energy and your fat loss efforts.

Your body, and your family, will both thank you!

40 things I LOVE!

2009-02-23T20:03:00.002Z

From things that irritate me, to the things I love...

The things I prefer to focus my energy on!

Some of these should make you smile...

01. Car Park machines that are ‘out of order’
02. Frosty mornings
03. Clean sheets
04. The smell of fried onions
05. Playing with my ears
06. Quenching my thirst
07. Feeling the sun on my face
08. Holidays!
09. My girlfriend, Lucy
10. Laughing out loud
11. Listening to the rain from indoors
12. The 80’s - Nostalgia
13. Birds singing
14. Listening to new music
15. Watching films
16. A warm car
17. Curry!
18. Feeling out of breath
19. Fresh air
20. An exercise called ‘Renegade Rows’
21. Technology
22. My mischievious dog, Biscuit
23. Convertible cars
24. Buying the last thing in stock
25. Research online – addictive!
26. Group Training
27. My friends and family
28. The countryside
29. Old pubs
30. Trying new foods
31. Gossip magazines
32. Feeling ALIVE!
33. ‘Buy one, get one free’
34. A healthy bank balance
35. Cheesecake
36. Smiling
37. Relaxation
38. Sleeping
39. Finishing the last rep of a workout
40. Cinnamon

40 things that really annoy me!

2009-02-21T15:16:00.008Z

Apologies if I start to sound like a moaning old man, but let's admit it.... we all love a good old moan once in a while! ;-)

It's a great stress reliever and it ends up putting a smile on your face once you've got things off your chest.

Here are my Top 40 bug-bears.

See just how many you 'secretly' agree with! :-)

01. Shop assistants who don't acknowledge you when you pay
02. Drivers that don't use their indicators
03. People that don't use the word 'PLEASE'
04. A bad hair day (welcome to my life!)
05. Looking for something that was in your pocket all the time!
06. Waiting at a packed bar to order drinks
07. Slow, steady cardio
08. Drivers that don't say thank you when you let them pass
09. Throwing away vegetables and fruit you never ate
10. Watching myself on video
11. People that jump the queue – anywhere!
12. Loud music from passing cars (or am I just getting old?!)
13. Lateness
14. Slow service in a restaurant, when you're hungry
15. Being too busy to workout as much as I'd like
16. People that wait til the last minute to dig out their wallet / purse
17. Cars that take up 2 parallel spaces
18. Egg Skin
19. Waking up and realising the alarm's about to go off
20. Waiting to board a flight with non-allocated seats
21. Coffee and Cigarette breath
22. People that eat with their mouth open
23. Sitting facing backwards on a bus or a train
24. Diesel fumes
25. Drivers that throw litter out of car windows
26. The speed that time flies
27. Low batteries on my phone or my ipod
28. People who do their weekly shop at petrol station stores
29. Unlicensed kids on mopeds
30. Damp feet and cold hands
31. Being hungry
32. Coned off roads where no roadworks are going on
33. Unstocked supermarket shelves
34. Listening to people eating
35. Having an itchy nose when your hands are full
36. Persistent coughing
37. People not replying to texts or emails
38. Busy public transport
39. Badly behaved children
40. People that don't say thank you when you hold the door for them

What would you add to your own list?

Aiming to rise above the petty things in life that so often irritate us is a great way to reduce stress and learn to be more patient and tolerant.

I am trying to do so... Are you?

30 'Secret' facts about Simon Dainton

2009-02-19T09:52:00.005Z

Want to get to know me a little better? ;-)

Here's your chance to snigger at some of the skeletons that might be hanging in my closet.

Everyone is curious and wants to learn more about the people around them.

Listing a few 'little known' facts about yourself gives others a greater picture of who you are.

Here are 30 little known facts about me, Simon Dainton...

Remember... Don't laugh!

1. I was born in Clapham in 1972. I'm half English, quarter Welsh and, quarter Scottish, but I speak with the Queen's English!

2. I sang solo in the choir at school but can't sing as an adult...

3. I've appeared on TV twice in my life – once in a Nativity Play when I was 8 and once on ITN News last year.

4. I lived in the South of France for 6 months and was fluent in French.

5. I can touch my nose with my tongue

6. I jogged up Ayres Rock in Australia to catch the sunrise. I can still visualise the sun rising over the red earth plains.

7. I do 100 push ups a day - no excuses

8. I fell into crocodile infested waters near the Indian Ocean, and swam in a creek inhabited by a freshwater crocodile in Australia.

9. Sometimes I get butterflies before a workout

10. Hippos nearly capsized my raft in Kenya as they passed underneath!

11. I competed in 1 Triathlon and hated it!

12. I climbed Mount Kenya and avoided altitude sickness...

13. I cry at sad movies

14. I love the smell of petrol and freshly cut grass

15. My biggest gripe is people that don't say please or thank you

16. I can still visualise thinking I was drowning as a child

17. I turned my wardrobe into a tardis when I was 9!

18. I want to trek the Himalayas and visit Tibet

19. I've had 1 celebrity client... maybe 2...

20. I passed my driving test on the 5th attempt!!

21. My girlfriend is 10 years younger than me...

22. I have a unique way of tying my shoelaces

23. I still scare myself in the dark

24. I've had one operation in my life - when I was 6

25. I've never broken a bone in my body

26. I've already decided on the names for my future children;
Max, Isobel and Lilly

27. I can't skip, roll my R's or dance with any conviction!

28. I've been made redundant once, but lived to tell the tale!

29. I love the feeling of digging my hands into dry sand

30. 2 of my least favourite foods are rhubarb and gammon steak, but not together! (Saying that, if you served me either I would still eat them)

Interesting, irrelevant, silly or incisive... whatever they may add up to be, they still give me plenty of conversation topics for parties, breaking the ice, and having something to say, if ever I find myself trapped in a lift!

Why not try and list 30 little-known facts about yourself?

You might be surprised what you conjure up! :-)

Quit the excuses ladies!

2009-02-18T10:53:00.002Z

I get so insensed when I overhear women complaining about their weight gain and the fact that they can't seem to lose it!

Don't get me wrong... I don't mean the actual complaint itself.

The very fact they are complaining means that I can potentially help them.

What I mean are the excuses that tumble out of their mouths for why they can't seem to lose it!

Men, you have your own faults, but for today let's focus on the ladies.

I hear women say; “Ooh no! I 'm not lifting weights. I'll get bulky and look like a man! It's not natural!”

Girls, you need to realise that to successfully lose that excess weight and keep it off, while looking great instead of a saggy balloon, you need to weight train. NO question of it.

If you believe that you can achieve the body of your dreams by restricting yourself to jogging or using the exercise bike, then you are either genetically extremely lucky or you are spending hour upon HOUR locked away in a gym somewhere, where your friends and family have forgotten that you even exist!

While I don't mean shifting ridiculously heavy weights and chalking your hands, I do mean lifting weight that challenges YOU.

The days of restricting yourselves to light pink dumbbells for high reps are over!

You need to start with your own bodyweight – push ups, squats, lunges, step ups, planks...

Once you are proficient, you then move on to more challenging resistance than just your bodyweight.

Resistance training increases your lean muscle mass, giving you more shape and more curves. (Plastic surgery on the cheap!)

It leads to more calories being burned, greater stamina, strength and ability to perform the more challenging everyday tasks.

I also hear women say; “Yes, but I barely eat anything and I still can't lose the weight! My diet is really good!”

Face it girls. If you eat like a bird, you'll look like one;

Round stomach, puffed out chest and lots of plummage, or the human equivalent, a bum that sticks out a mile!

You need to invest to win!

Invest in quality, nutritious calories. Eat healthy foods and you can actually eat MORE – spread out thinner over the course of the day.

MORE protein (meat, fish, eggs, natural yoghurt, nuts and seeds)
MORE vegetables and fruit
NO Processed junk, not even the stuff that is marketed for weight loss – fat loss shakes, chocolate bars and calorie controlled meals
MORE water – the epitomy of good health and wellbeing
NO caffeine – coffee, tea or energy drinks
NO alcohol – drink this and your fat cells start hoarding!

What's more, a 'good diet' doesn't mean eating a lettuce leaf and a tomato and calling it a salad!

It means putting together PROTEIN + VEGETABLES /FRUIT + WATER... EVERY time you eat....

If you can't or won't do these 2 things – eat properly and weight train – DON'T go telling the world that you just can't seem to get results.

Face the hard truth – you can't be bothered!

PAUSE for thought....

2009-02-16T14:53:00.008Z

In happier times...

Love her, loathe her, laugh at her or lament her, you no doubt
had strong opinions on reality TV star, Jade Goody, in the past.

Right now, I'm sure that attitude has changed, as you witness her fight for survival being played out in the British media.

Not one of you (or I) would want to switch places with her for even 30 seconds, knowing what she has to face up to in the coming days, weeks and ultimately, final months...

It gets you thinking - about how SHORT life can be.

On the one hand you're tempted to think;

"Sod it! Just do what you like! Enjoy life!"

You eat too much, you drink too much, you do things that may be bad for your health, and sometimes you can't be bothered to exercise.

On the other, all of us have to look after ourselves, wanting to be around for our children, our friends and family.

So, do me (and yourself) just one small favour this week please...

Reflect on how precious LIFE is...

Think about how LUCKY you are to live a full and active LIFE...

KEEP IT that way!

Look after yourself, use your body, fill it with healthy and nutritious fuel, and experience a life that is worth living, within your own skin - even just a little bit more than you may currently do.

I appreciate what I have EVERYDAY - and I don't mean the material things.

I'm sure, when you reflect, you all do too.

So celebrate the fact!

STAY active...

Are surprises good for you??

2009-02-16T10:53:00.003Z

With the general fitness of the population, surprises most definitely aren't good for most people right now...

The number of times I hear stories of people who turn, look up, twist or move out of the way suddenly when something takes them by surprise, making them jump and take avoiding action without having a chance to engage the right muscles.

I always hear tales of tweaked backs, strained necks and pulled muscles from people who just don't know how to move as efficiently as they need to, in times of quick thinking action.

For a population that spends the majority of its time sedentarily sat down - at a desk, on a couch or in a car, 21st century man has forgotten how to move effectively.

Consider just some of the movements that you may have to perform, that may take your body by 'surprise';

Getting up off the floor
Picking something up
Turning over
Lifting overhead
Pushing something
Lifting up and turning
Turning side to side
Lifting something heavy from the floor
Jumping up
Crawling
Coming down onto hands and knees
Climb up
Climb over something
Climb under something
Dipping under
Pulling and Twisting
Pushing and Twisting
Side Stepping
Changing direction
Crouching
Lift luggage in and out of a car

If all your body is accustomed to is hours of sitting on comfortable chairs with little movement or activity, your natural movement patterns are bound to get a little rusty.

Keep them 'well oiled'.

Exercise isn't just about losing fat, getting flat stomachs, bigger arms or more shapely legs - although those can be pretty big bonuses!

Exercise is about keeping the body 'fine-tuned' - able to cope with everyday movements that should cause no surprise.

Unless you road test your body on a regular basis, nasty surprises are likely to spring up and catch you unawares...

2 Great meal ideas to cut down on carbs...

2009-02-12T17:51:00.002Z

1. Make a tasty spaghetti bolognaise or a spicy chilli, but without the spaghetti or rice. Instead, slice a courgette straignt down the middle, to expose the flesh inside and steam them - 1 courgette per person. Put the courgettes on a plate ans smother them with the meat and sauce of choice... REALLY tasty!

2. Give the standard Sandwich the elbow and try this instead; slice a chicken breast, chop up some peppers or vegetables of choice and wrap them in a romaine lettuce leaf. Tastes good and cuts out the bread too!

You can't fake an 'earned' butt!

2009-02-12T17:23:00.001Z

I just can't believe the risks some people will take to land themselves the perfect butt.

2 ladies in the States are in serious health after agreeing to let a 'fake' doctor inject them with industrial silicone, in the hope that they'd end up with butt cheeks like Jennifer Lopez.

I mean, how simple do you have to be to believe that a shapely, contoured backside can be 'moulded' with one simple injection? Would the gyms up and down the land, not to mention across the globe be empty if that were the truth?

The ONLY way to earn yourself a 'top butt' is to put the work in – same old story...

Eat sensibly and cut out sugar to uncover your cheeks, and then work hard in the gym to sculpt and 'tone' them, if that's the word you want to use.

With that in mind, here are my top 10 butt 'miracle cures' that can be practiced at home or in the gym, for miraculous results.

Unfortunately, 'miraculous' doesn't equate to easy. Nothing in life worth 'owning' is...

So, in ascending order, from beginner to more advanced, here are my 10 favourite butt shapers:

Floor Bridge
Alternate Arm and Leg Raise
Static Lunge
Step Up
Hip Pull Through
Front Loaded Squat
Reverse Lunge
Squat Jump
Bulgarian Split Squat
Alternate Jumping Lunge

If you work with my as a client, you will have used many of these in your quest to shape your butt.

If not, you can type any one of them into a search engine and find out how they're done.

BUT, as always, unless you get your 'butt' into gear and sort out your nutrition, your 'ass' will continue to own that extra padding...

Add a little 'bounce' to your diet!

2009-02-11T08:38:00.003Z

Remember that washing powder advert on telly a few years ago; "Add a little 'bounce' to your wash!"?

I know, I blatantly stole that strapline for this article, but with good reason...

Ladies and gentlemen, let me introduce you to what could be the biggest saviour in your diet...

BOUNCE Protein Balls...

Packed full of quality protein and good fats, these pocket snacks are JUST the thing you need to keep you going between main meals, and what's more they're wheat, gluten and dairy free!

They're also 100% natural and low carb! What more could you ask for?

They come in a variety of flavours; almond, cashew and pecan and... wait for it... 'fudgie walnut'!

Yum yum!

I wholeheartedly support the eating of these little treasures.

They pop into your bag, they're healthy and they're cheap too.

A box of 12 costs just £15.99

You can check the range out at Bouncefoods.com

You can also check out your nearest stockist by typing in your postcode on the 'Stockists' page.

So, if you're looking for a great 'on-the-run' snack - THIS is IT!

I expect to see some balls in your bags very soon...

Good news and bad news...

2009-02-11T08:25:00.003Z

The great divide: 'Over 30' v 'Under 30'

I'm not sure what to make of the latest research... (i.e. let's ask 10 random people their views and then take an average to represent the entire nation!)

Apparently, when asked what their biggest addictions were, the under 30's replied;

1. Coffee
2. Chocolate
3. Facebook

Alcohol and Drugs didn't even make the top 10!

Can you believe that? No alcohol in the top 10??

Fantastic news!

But, what worries me more is that, as a growing nation of Facebookers, we're going to be sitting at our computers even longer, meaning skipping meals and relying on coffee and chocolate to keep us alert, leading to greater obesity and less activity.

Can you believe it? Facebook an 'addiction'??

Stay on course

2009-02-11T08:07:00.004Z

"Right turn Clyde..."

I shouldn't laugh, but a story in yesterday's paper made me giggle.

A girl who booked a holiday to Costa Rica only realised she had got the wrong flight when she hopped into a cab and showed the driver where she needed to go, and was told she was in the wrong country! Instead of Costa Rica, she had been flown to Puerto Rico!

1,300 miles off course! Apparently there some some kind of 'cock-up' at the Travel Agents and the wrong flight code had been entered... So she ended up spending another £800 on flights to get back to her original destination, losing 4 days of her holiday!

Oops!

That's what happens when you take your eye off the ball...

A small slip up here and there, a moment of distraction, and before you know it, all chaos breaks loose! Sound familiar?

A word to the wise; keep an eye on what you're eating. Look out for potential pitfalls and food 'hazards'. Look for alternatives and don't let yourself go miles off course, by relaxing and not forward planning.

If you want to get to your destination asap - a smaller waist, slimmer legs, smaller bum etc - then take minimal wrong turns, shortcuts or dead ends.

Steer clear of dodgy agents like wine merchants, fast food joints and snack shops.

Instead plot your course, stick to it and get to your final destination in the quickest possible time...

Otherwise, find yourself 'miles' from where you want to be!

Diets can STINK!

2009-02-05T20:56:00.004Z

A Croatian man has apparently lost 160 pounds of weight, by existing on a diet of garlic and onion!

When his doctor told him that at 26 stone he needed to lose weight or risk dying, the man took it upon himself to try something different... No kidding!

On a funny note, my guess is, that with heavy and persistent garlic breath, the 160 pounds of weight he lost was in fact his girlfriend, as she ran for the hills to avoid the smell! :-)

Can 2 halves make a whole?

2009-02-05T20:40:00.003Z

Bright idea number 642 from the Labour government...

Alan Johnson, Secretary of State for Health, has called for food manufacturers to reduce the size of their chocolate bars and fizzy drink cans, in a bid to fight rising obesity in the UK.

He believes that by making these unhealthy snacks smaller, people will eat less...

That ain't gonna work Alan!

People with cravings for sweet foods will simply buy more, to fuel their appetite.

Why do you think 'fun size' snack bars like Mars, Bounty, Snickers etc are so popular?

Because you can unwrap and devour several without feeling quite so guilty, because subconciously your brain is telling you that they're not as bad for you as one big bar.

More sales = more profits for the food companies, and more profits = more manufacturing to meet the demand, meaning that as a nation, we end up consuming more.

Higher consumption = higher levels of obesity.

Doesn't take a genius to work that one out!

Once again, the government and food companies make more money while the nation prepares to get fatter!

Do YOU need a 'Meeting of Minds'?

2009-02-02T11:42:00.020Z

I spent this Saturday up in Nottingham, meeting with some of the brightest and most 'switched-on' Personal Trainers and coaches in the UK.

This was a small, closed door event, where we got together, exchanged ideas and listened as each of us got up to speak about our businesses, our experiences and lessons we had learned over the years.

This 'meeting of minds' was extremely useful, inspiring and motivational for all of us. It made us realise that their IS a network of other like-minded individuals out there who are willing to share, encourage and provide positive and negative feedback to help each other through tough times, praise each others achievements and offer inspiration for new projects and plans.

YOU have the very same tools open to you on your fitness journey.

You have family, friends and work colleagues who are there to encourage you, pick you up when you make setbacks, congratulate you when you make advances, and kick you up the a** when you don't!

The MORE you surround yourself with people who make you accountable, besides your Trainer, your doctor or your boss, the more chance you have of living your life on the 'straight and narrow', sticking to your exercise programme, eating more healthily and improving your lifestyle.

Keep your goals to yourself, stay quiet when you slip up or secretly do what you like and you have NO CHANCE of succeeding at fat loss, improved fitness or better performance - whatever your aims may be!

If you WANT to succeed with your weight or your fitness in 2009 you need to get EVERYONE you know onboard. Who you choose is up to you.

One thing is for sure. You can achieve ANYTHING when you have the support of others to cheer and spur you on!

Don't be a lonely achiever... Strength in numbers is key!

'Doner' Make this MISTAKE!

2009-01-27T14:11:00.004Z

Now, heaven forbid you would ever darken the doors of such an establishment, especially after reading all my nutrition articles HERE, but PLEASE don't even THINK about eating a Doner Kebab in the near or distant future... I BEG OF YOU!

Recent research suggests that your average kebab contains 1,000 calories, some as much as 1,900!

If that doesn't put you off, think about the fact that your average Doner Kebab contains the equivalent of 1.5 wine glasses of cooking oil - 140g of FAT!

Glug that down in one go and tell me that you'd be happy...!

A kebab can also contain close to an adult's entire daily recommended intake of salt, and that's before adding any sauces to the greasy pile!

What's more, some of the kebab meat sold can contain a variety of different 'species'...!

And we wonder why Britain has an obesity problem?

It's amazing what people will eat under the guise of 'FOOD'...

Don't Believe Everything You Read on Quick Fat Loss!

2009-01-27T13:39:00.003Z

Despite what some magazine ads might tell you, fat loss is not as simple as taking a pill, a supplement or a magic milkshake.

Don't believe me? Just watch the video above for confirmation, received from Dax Moy this morning...

Unfortunately fat loss requires consistent hard work, attention to detail and good behaviour, NO MATTER WHAT these adverts might tell you to the contrary.

Sorry everyone, those are the rules...

Provided that you stick to them you will come out the other side a stronger, fitter, leaner YOU.

10..9..8..7..6..5..4..3..2..1..

2009-01-27T10:28:00.006Z

Here's a quick circuit you can do ANYWHERE...

ZERO equipment needed... Raises your metabolism...
Burns Fat... And can be done in under 5 minutes...

Interested? Good!

Take any bodyweight exercise you like...

Let's say a 'push up' or a 'squat'

Start with 10 reps - off you go...

Complete your 10 reps then recover. Keep the rest period as short as possible.

Now do 9 reps. Repeat the rest needed

Then 8.. 7.. 6.. 5.. 4.. etc, all the way down to 1 rep, with rest inbetween each round, as needed.

55 reps in under 5 minutes...

Short, effective, time efficient and simple to do.

There are NO excuses people - if you want to lose fat, small bursts of energy like this will help you on your way quicker.

DON'T wait to be told to exercise - take the initiative and get started when you have 5 minutes to spare.

I'd do them while waiting for the kettle to boil, the bath to fill, the washing machine door to unlock, the kids to get home from school, the oven to heat up, the dog to finish his/her business in the garden, the wife/husband/partner to get ready to go out...

You have countless wasted opportunities during each and every day unless you seize them and put them to good use.

I manage 100 push ups a day like this... Do the maths and realise what you could achieve in a week, a month or all year, if only you took the time to put 'down time' to good use.

Start TODAY!

Spring Clean

2009-01-27T09:59:00.004Z

With January typically being the time for a 'spring clean', last week I decided to clean up my bank accounts. It seemed like a good time to save myself some money and get rid of all the unnecessary direct debits and standing orders that I had signed up to, for things I no longer needed or used.

In the current climate it felt quite liberating to finally sit down and free myself of some monthly commitments I had been unwittingly paying for some time.

Now I'm not talking large sums here. I mean maybe £5 or £10 at a time.

But when you add these up, you soon amass a fair amount, money that could be better used elsewhere to give my better financial results.

The same could be said for your eating habits.

A lot of you are eating small things here and there which are not ideal, as part of your fat loss plan, which may not seem like a lot in the grand scheme of things, but when added up over the course of a day or a week can amount to a lot of excess calories that at the time you barely notice or register. THAT is the danger...

Like my bank accounts, you need to tidy up your diet.

Start cutting out the little things here and there that you might think make no real difference, but which multiply to cause a fat loss plateau - simply because you're eating more than your body needs.

No one likes paying for things they don't use. By eating more than your body needs, rather than using energy from your fat cells to lose 'weight', you're making your fat burning processes redundant.

Make them work for you - have a dietary 'clearout' this month...

Stick to a regular pattern; eat 5 smaller portions per day, drink water throughout the day and eat more vegetables, fish, meat and some nuts. Cancel your 'subsciption' to sweet treats, fatty foods and alcohol.

If you want that trim, lean body for Summer 09 you need to start 'saving'today...

"Row, row, row your bike, gently down the street"

2009-01-22T20:47:00.003Z

Ok, so I stole a line from a kids nursery rhyme, but it seems to fit the description of this fitness gizmo that's been around for a while it would seem, but has only just caught my eye.

It's called the 'Rowbike' and as the name suggests it's a hybrid vehicle combining a bicycle with a rowing machine mechanism that drives the pedals.

The innovative ROWBIKE is propelled along the road, reaching speeds as high as those of a bicycle when the rider rows his arms and legs similar to stationary rowing machine, but steers like a traditional bike, with the added benefit of taking one of the world’s most complete and effective workout outdoors.

Designed by the man who brought you the ROLLERBLADE, this machine offers a full-body cardio workout that is not only low-impact but pretty unique, as you can see.

Now I'd love to give one of these a go in the local park, but I can't say I'd want to risk life and limb out there on the main roads. What happens if you need to do an emergency stop? Would you become impailed on the pulley system?

If you love your cardio and you're looking for something new to spend your hard earned cash on, take a look at their website HERE.

Otherwise, feel free to stick to your regular Concept 2 rowing machine and some bodyweight circuits. Cheaper, simpler and less eye-catching! :-)

President Obama's historical fat loss speech!

2009-01-20T22:37:00.002Z

President Obama - Fat Loss Super Hero!

Today, as I listened to Barack Obama becoming inaugurated as the 44th President of the United States, I couldn't help but draw fresh meaning from his soon-to-be historical words, and relate them back to the fat loss challenge many of you face on a daily basis:

“...every so often the oath is taken amidst gathering clouds and raging storms. Understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted – for those who prefer leisure over work...”

Fat Loss takes work – there's no doubt about that. It requires consistency, focus and strength of character. Without these qualities and the desire to follow a proven path of success, results will be patchy, inconsistent and highly disappointing.

“...Starting today, we must pick ourselves up, dust ourselves off, and begin again the work of remaking... everywhere we look, there is work to be done. All this we can do. And all this we will do.”

When it comes to fat loss, yes, there is work to be done, and depending on the amount of body fat you have to lose at this precise moment, the journey may be long and it may require persistent work. But, as Obama says, you need to pick yourself up, accept that there's work to be done, and embrace the challenge – one step at a time...

“...there are some who question the scale of our ambitions... our spirit is stronger and cannot be broken;“

With every challenge there are always those who doubt their ability, or others abilites to achieve or be successful. Fat loss is no different, and unless you BELIEVE you can succeed, or at least work hard to achieve, you will stumble, you will fluster and you will give up trying. Don't give the non-believing that satisfaction. Do this for yourself, NO ONE else.

“Our challenges may be new. The instruments with which we meet them may be new. But those values upon which our success depends – hard work and honesty, courage and fair play, tolerance and curiosity... these things are old.”

Obesity and dealing with an ever-fattening world is a relatively new phenomenom, and the methods we use to combat excess fat are in many ways experimental, not all methods working for everyone to the same degree, if at all. What does work for everyone is hard work, honesty for what we eat and the amount of exercise we do, courage to stick with a plan and see it through to completion and fair play – no cheating with quick fix gimmicks, fat loss pills or starvation dieting. Curiosity of what you can achieve will drive you to succeed.

“We have duties to ourselves... duties that we do not grudgingly accept but rather seize gladly, firm in the knowledge that there is nothing so satisfying to the spirit, so defining of our character, than giving our all to a difficult task.”

Remain positive, at all times! Seizing your fat loss challenge with both hands and a smile will help you through your difficult task, day to day, and keep you glued to that long term goal – a body you can be proud of and a lifestyle that keeps you on track. If you grudgingly accept the duty to lose fat and get into shape, you won't last, trust me.

You need to be excited about your journey and embrace the challenge set before you. It shouldn't be a case of 'I have to' but rather 'I want to'. Once you decide you want results on your own account, and not because the media or those around you tell you need to, you will be on the right path.

President Obama has many challenges ahead of him, but he will tackle these head on and prove to the world that he is capable.

By finding some personal meaning in his words, you too can take on your own fat loss and beat it!

Monday Morning Blues...

2009-01-19T11:38:00.002Z

According to the 'experts', today is the unhappiest day of the year – known as 'Blue Monday'.

Today's unhappy stamp is due to a culmination of factors, including unpaid Christmas bills, miserable, wet weather and STILL another couple of weeks until pay day for most people.

What's more, most New Year's Resolutions have already ended in disaster, and people feel like they're back to square one again, with little progress.

But you're better than that! Forget this stupid media hype and just get on with life.

YES, the weather is gloomy...
YES, pay day does seem like a long way off...
YES, you may have some bills still outstanding...

BUT... Look on the bright side.

Appreciate the good things in your life; your partner, your family, your friends.

Everyone is in the same boat to some extent.

Cheer each other up and make time to call or meet up this week.

Look out for the 'hidden' bonuses that are lurking somewhere each day;

Those extra 5 minutes in bed in the morning...
A morning commute that is quieter than usual...
The kids up and out of the door on time!
5 minutes for a cup of (green) tea, sat next to the radiator...
Leaving 5 minutes early from work...
Sitting down to watch your favourite TV drama...
A long soak in the bath or an indulgent shower...
A brief 5 minute workout in the comfort of your own home!
A manicure or pedicure...
An early night...

In the current climate, all of us could name every day 'blue' if we felt like it, but DON'T!

Be positive instead and appreciate the good things in your life, that don't cost money.

As we all know, these dark, short days will soon pass and once again we can look forward to the Summer.

Please don't let your health suffer as a result.

Restore the child inside you

2009-01-17T12:23:00.009Z

One of the things that always brings a smile to my face is reminiscing about my childhood.

Today I was sorting out my bedroom, when I came across a dusty, frayed old copy of one of my favourite childhood books:

Cannonball Simp.

My parents had given me a box of stuff when they were clearing out their house a few months ago and I came across it under the bed today.

As soon as I saw the cover again I was instantly taken back to my childhood, sat in bed, being read the story of the small, fat ugly little dog that nobody wanted, who went on to become a circus star and loved by everyone!

When I think of events from my younger years I smile with nostalgia, and nothing makes me relive those days again more than reading books that I remember as a child.

As soon as someone mentions a childhood book, I instantly remember my feelings and thoughts and how I imagined the characters to look, if only they were real.

Here are a few of my favourite books from yesteryear, still available to buy and timeless in their reading:

Cannonball Simp - John Burningham
Wind in the Willows - Kenneth Grahame
James and the Giant Peach - Roald Dahl
The Twits - Roald Dahl
Stig of the Dump - Clive King

Who says you have to read adult stuff all the time?

Reliving your childhood could be just the thing you need to relax, de-stress and forget about all the downturn news that seems to be broadcasting right now.

Cheer yourselves up! Think of a childhood book and buy it today.

If you have small children, why not read it to them and share something that you once enjoyed?

When I have children, I'll take a lot of pleasure in reading these stories to them, and watch them relive the excitement that I felt when I first read each one.

So, be a kid, and relive your youth in reading!

Introducing the Human Weight Machine!

2009-01-16T13:35:00.004Z

How about this for exercise motivation?

A top London gym is offering its members a new type of training equipment - known as 'the human being'...

As well as dumbbells, bars, machines and cables you will now be able to use a fellow human being as your resistance equipment / gym buddy!

The human guinea pigs are strapped into a variety of equipment and the goal of the gym member is to push, pull and lift the human being of choice in the name of exercise.

These human 'weights' are designed to help gym members visualise while exercising, forcing them to focus on the task in hand.

The humans will be available in the following weights, with a 25-stone (155Kg) 'Super human' option available for those willing to take up the challenge:

The Dainty Diva: Arti Shah, 32, Middlesex - 30Kg (66.1Lb, 4.7 stone)
The Micro Male: Mike Edwards, 64, Middlesex - 55Kg (121.2Lb, 8.6 stone)
The Main Man: Ben Bidmead, 23, London - 65Kg (143.3Lb, 10.2 stone)
The Fine Female: Tracey Caswell, 42, Teddington - 75Kg (165.3Lb, 11.8 stone)
The Well 'Ard Woman: Jo Rollin, 49, Reading - 85Kg (187.3Lb, 13.3 stone)
The 'Super Human': Matt Barnard, 37, London - 155Kg (341.7Lb, 24.4 stone)

Not only do these 'weights' sit there while you work hard to lift them, but they also shout encouragement from their seats.

And you thought having a Personal Fitness Coach at your side was bad enough?! ;-)

Set your sights on GOALS

2009-01-15T16:13:00.003Z

Not the kind of goals I was thinking of...

Just yesterday I was talking to a client about giving herself some 'ME' time - time away from the hectic pace of work and life's demands.

Don't worry, I'm not about to name anyone!

We discussed her current situation and the fact that her life seemed to forever revolve around work. I told her it was time to take back control and set some 'rules' for 2009, so that she could have things to focus on, events to look forward to and personal achievements to aim for.

In under 10 minutes we had decided on 2 key rules, which may seem trivial, but I know that by sticking to these goals she will start to see a change in her moods, her health and her levels of energy:

Rekindling her love of films - 2 cinema trips each month with her husband or children.

Booking a holiday - anywhere she wants to go... All she has to do was get some brochures.

You see, small things like these are ENOUGH to recharge your batteries, give you some release, and take your mind off pressing issues in your life.

Even agreeing to stick to a 'rule' of walking with the family every Sunday, or buying your favourite magazine once a month and curling up on the sofa, or spending time going through your CD or ipod collection of an afternoon is enough to make you realise that life is worthwhile, even when everything around you seems doomed, depressing or disheartening.

Don't get me wrong! I don't want to be the voice of doom! Far from it!

Many of you have fantastically happy and fulfilling lives, with no pressures or hardships, but even then you can still appreciate the little things, away from the day-to day mundane.

Set yourself some 'goals' this year - not just fitness goals, but all manner of goals - big and small.

For me, doubling my income is a HUGE goal to strive for, but seeing my friends once a week for dinner is really quite achievable.

By setting small goals you know you can stick to, it will 'gee you up' and spur you on to work towards the more challenging ones you may face.

Believe me, if you write down everything you want this year, realistic or not, many things WILL come true for you... particularly those that require very little effort or time in the grand scheme of things.

Here's to a wonderful year!

Bodyweight Fitness needs YOU!

2009-01-12T14:39:00.000Z

LA CHANCE - French for 'Luck'

2009-01-10T12:30:00.003Z

In life we all make our own 'luck'...

Some are more fortunate than others...
Others are in the right place at the right time...
Some fall into luck...
Others work hard to create their own 'luck'...
Some think luck has eluded them...
Others refuse to let it...
Some count themselves lucky if they experience luck...
Others think that luck is all part of their gameplan...

However you view 'luck', don't just sit around waiting for it to come knocking.

Grab life with both hands and make luck happen...

Starting with your own health and fitness.... :-)

Copy the Celebrities...

2009-01-10T11:48:00.003Z

Wouldn't you know it?

I was flicking through a copy of a celebrity gossip magazine I'd bought my girlfriend the other day (ok, I was avidly reading it!)and January's issue was packed full of celebrity diet and exercise secrets:

"We lost 5 stone of flab"
Size 14 to 8 - Transformed in 2 months"
"4 dress sizes in 4 months"
"Dancing blitzed my flab - now I'm a perfect 10"
"I quit yo-yo diets and lost 2 stone!"
"I shed 6 stone and my huge tum"

You know the headlines - designed to make you go 'WOW!' and grab your copy there and then.

So, being used to reading countless celeb diet plans which involve beetroot shakes, injected vitamins and near starvation tactics, I was pleasantly surprised to see today's celebrities in the UK taking a more healthy, down-to-earth approach to their eating habits, similar to the principles I teach and talk about:

Drink plenty of water
5-6 smaller portions a day
Meat and fish for main meals
Lots of veg and some fruit
Small snacks like houmous and carrots or nuts and fruit
Treat of 'Green & Black's dark chocolate occasionally
Poached eggs for breakfast

You see, while some celebrities get FAST fat loss results from 'killing it' in the gym for several hours a day, the more realistic among them simply follow a healthy eating plan with moderate exercise.

Believe me, if you focused on portion size while adhering to the principles above, you would lose fat and keep it off.

I'm not saying it's always easy to stick to a plan, but if you make a concerted effort this month (and longer ideally), you can set yourself on the path to success stories like these celebrities promote, without suffering, starvation or endless hours in the gym.

Provided you have the MOTIVATION, YOU can do it!

"Slow Down, Don't Dance so Fast..."

2009-01-08T11:44:00.008Z

I'd like you to take a few minutes to read this beautiful poem, written by a young girl in New York, terminally ill with cancer.

I hope you find it as empowering and thought-provoking as I did...

SLOW DANCE

Have you ever watched kids
On a merry-go-round?
Or listened to the rain
Slapping on the ground?
Ever followed a butterfly's erratic flight?
Or gazed at the sun into the fading night?

You better slow down.
Don't dance so fast.
Time is short.
The music won't last.

Do you run through each day
On the fly?
When you ask How are you?
Do you hear the reply?
When the day is done!
Do you lie in your bed
With the next hundred chores
Running through your head?

You'd better slow down
Don't dance so fast.
Time is short.
The music won't last.

Ever told your child,
We'll do it tomorrow?
And in your haste,
Not see his sorrow?
Ever lost touch,
Let a good friendship die
Cause you never had time
To call and say,'Hi'

You'd better slow down.
Don't dance so fast.
Time is short.
The music won't last.

When you run so fast to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like an unopened gift..
Thrown away.

Life is not a race.
Do take it slower
Hear the music
Before the song is over.

Slow down - look after yourself, don't stress over small, trivial matters and live your life to the full - in a healthy and happy body!

Reason 2655 not to go on a diet...

2009-01-08T11:19:00.004Z

The flu - it's all around us and most people either have it, or know someone close by who does.

Flu is at an all-time high this year and new research has shown that people on a restrictive diet are more likely to catch the dreaded 'lergy'!

We're all feeling a little bit tired after the Christmas break, and January always seems like the ideal time to cut our calories after all that snacking and drinking, but be careful...

What's done is done. If you overdid things at Christmas and New Year, don't panic!

Get back to healthy eating and within weeks you'll have dropped excess pounds gathered during the break.

Rather than starve yourself, simply eat more sensibly. More veg, more protein and proper, structured meals instead of random snacks and treats.

Right now you need to build up your strength to fight any bugs lurking, so be sensible, eat properly and save money in the process, by cutting down on alcohol and party foods.

It's your best line of defence...

Will this be your 'Happy New Year'?

2009-01-01T17:03:00.009Z

Like everyone, I usually make New Years Resolutions...

More often than not, these resolutions are merely pipe dreams that I have no idea how or real desire to actually implement. I have no proper plans in place to back them up either.

While they might sound amazing when I sit there and think 'This year I'm going to...', they never become more than just ideas in my head.

Well, in 2009, I'm not making any New Years Resolutions...
No more dreaming...

Instead I'm making New Years 'Plans' - ones I intend to stick to and see through to completion. Some large, some small, many insignificant to others, some challenging!

And right here I'm going to share these plans with you.

'Why?' you might ask.

Because I can, and because I believe that sharing plans makes it far more likely that they will come to fruition. There's a sense of 'putting them out there', instead of keeping them to myself in my own thoughts.

Here are my New Years plans for 2009, in no particular order:

01. Read a new book every week
02. Work no later than 8pm - switch the computer off!
03. Visit the Far East
04. Learn to DJ
05. Double my income
06. Self-rehab my shoulder and bring it back to health
07. Buy a new car
08. Replace my fillings with white ones
09. Complete a total of 100 push ups each day - 35,000 by the end of the year
10. Reach 7% body fat - because I can
11. Deadlift 440 pounds - 200kg
12. Launch 2 new fitness products
13. Gradually read the bible - out of interest
14. Do 15 Pistol Squats on each leg
15. Become a better golfer instead of a random hitter
16. Learn to shoot a rifle
17. Run a sub 6 minute mile - for the feeling of the wind in my face
18. Get to bed by 10.30pm, 4 nights a week - get more sleep
19. Get a massage once a month
20. Go to the cinema twice a month
21. Phone my parents twice a week - instead of twice a month!
22. Clear my credit cards
23. Try a new recipe once a week
24. Take my girlfriend hot-air balooning
25. Gain a better understanding of her career
26. Start a proper, strict savings plan
27. Learn a new word every day
28. Practice my French - aim to become fluent again
29. Ski once a month - on a dry ski slope for the time being!
30. Complete 10 Lunges with 150kg (315 pounds)

There - 30 plans for 2009 that I intend to stand by, implement and make a REALITY.

For many people, their New Year's 'Resolution' is to 'get fit and lose some weight'.

That's the equivalent of me taking all 30 of my New Year Plans and simply saying;

'In 2009 I want to do more'.

Vague - meaningless - NOT going to happen!

MAKE your Resolutions 'Plans' instead

You don't need 30 like me. In fact, I was told to make 100 goals, but for now, 30 is enough to be getting on with! 1 'plan' this year may be all you need, if it is important enough to you.

Be specific, know your outcomes for success and work daily towards achieving them.

2009 can be a HUGE year for EVERYONE, if we ALL stick to our Plans...

Resolutions are so last century! :-)

How do you 'PLAN' to spend your year, this year?

Get off your butt - please...

2008-12-30T18:07:00.002Z

You know, it takes just 20 minutes of sitting down in one position, before your body starts to 'fester' and muscle imbalance starts to creep up on YOU...

And THAT means a higher chance of poor posture, aches, pains and looking older than you need to in the mirror.

Do yourself a favour. This Christmas and New Year, be aware when you sit for hours on end.

Make a conscious decision to get up, move about and change your position every once in a while.

Stand - sit - walk - reach - bend - squat - lie - crouch...

Take your pick.

The best posture is the one that is constantly changing...

My New FREE Website which will get YOU Results!

2008-12-30T16:48:00.004Z

Not only is 2009 going to be a scorcher of a year weather-wise, but it could very well be the year that you finally take a grasp of your health, and bring about miraculous CHANGE in your body!

With all that promised sunshine, don't YOU want to be looking HOT and able to wear much less, without feeling you need to cover up?

I'M GOING TO HELP YOU DO JUST THAT!

In 2009, I vow to help as many men and women as I can to shed excess body fat, take control of their health and restore energy to their daily lives!

How?

By launching a FREE Fitness site:

Bodyweight Fitness - 'Putting your ever decreasing bodyweight in your own hands'

http://bodyweightfitness.ning.com

On the above site, in the coming weeks, you'll find the following FREE stuff:

Fortnightly bodyweight circuits
Video clips of each and every exercise
Monthly challenges to work towards
A community of like-minded men and women
Nutritional hints and tips
Lifestyle articles and tricks

If YOU want to see REAL results this coming year, join my site and get ready to make positive change to your body, with my weekly step by step year-long exercise programme.

It will cost YOU NOTHING - just a SMALL amount of your time and energy each week.

PLEASE sign up today and get ready for a new YOU in 2009!

If getting fit, looking better and feeling more energised this coming year aren't things that interest you, then you have to ask yourself one simple question;

WHY are you sat there reading this blog in the first place?!

YOU know it makes sense - sign up to bodyweight fitness now and get ready for a scorching year ahead!

2009 is going to be one HOT year!

2008-12-30T16:07:00.003Z

That's right, in more ways than one, believe me!

First off, according to the weathermen and women, 2009 is going to one of the top 5 HOTTEST years on record! Get ready for some short sleeved, short-wearing action in the next 12 months. Goodbye ice-cold temperatures, hello sunshine!

"About time!" I hear you yell...

So, if you want to get into GREAT SHAPE this year, look no further...

I'm about to launch a FREE website community that gives you everything you need to drop body fat and get fit in 2009...

Make sure you're ready for the heatwave that's coming YOUR way...

What does the word 'Fitness' Mean to YOU?

2008-12-28T17:04:00.000Z

It's all very well telling yourself you want to be 'fitter', but what does that mean to you? Find your Fitness meaning here...