Tag Archives: behaviour change

New Year Twist

What will be your New Years Promise?

Yep promise, not resolution.

You see the former means more and is not so easily broken.

The latter on the other hand, we’ve been binning those off for years without any consequence or second thought because it’s the expectation that it will happen.

Our history will often define our future.

……

Your history will often define your future, is that what you want?

One of the best indicators of a persons future performance is to look at all their past ones because you will see a trend, a pattern.

Of course people can change, people do change.

Not that much though.

Do you want to be something more than your history or are you happy with living the same life on repeat, much like Bill Murray in Groundhog Day.

We all get stuck in a loop from time to time.

It’s a far more comfortable place to be, I can personally attest to this because it’s so much easier to stay in a place we feel safe, protected and emotionally satiated.

That’s often what it comes down to in the end.

We all want to feel something, something nice, warm, fuzzy and generally safe.

There is nothing wrong with this you know.

If that is the life you choose and make that choice willing without hesitation or any ambiguousness then you my friend are someone very rare indeed because you’re someone who knows themselves.

I can’t help but respect that deeply.

Say that isn’t you and there is a deep sense of longing, wanting more, yearning for something you can’t quite place your finger on, then this is worth exploring further.

Ask yourself this –

‘What am I searching for? & Why am I searching for this?’

You don’t need to share it with anyone, it’s for you to know and act on if that is your decision.

Half the battle is knowing.

The other half, doing.

To achieve this, in 2020, instead of making a new years resolution try something a little different instead.

Make yourself a New Years Promise.

Enjoy,
Ross

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The Potentials Reel

With 2020 fast approaching it makes you wonder how many people won’t achieve their goals.
 
While this may sound mean in our modern world of ‘everything is awesome’ it’s true.
 
A lot of people have began chatting about how next year will be their year.
 
How they will smash it, take no prisoners, become better.
 
Yea, all bullshit.
 
It sounds good on social media and allows them enough engagement to get the feel good hits of dopamine etc they want/need, all while also knowing they won’t need to follow through on it because no one really cares enough to push/challenge them on what they will say.
 
Why waste your time talking a great game if you won’t follow it through?
 
Is your life that unimportant to you?
 
Has your illusion become worth more than your reality?
 
It is a truly frustrating time to be alive because there is so much wasted potential it hurts.
 
To see people with such an amazing amount of opportunity fall short each and overtime because they, for lack of better terminology, are insecure wannabes.
 
Yep, so many are scared of success because of how insecure they have become.
 
The second someone challenges them in any way they fall to pieces and flood their social media feed with passive aggressive nonsense, or they run and hide while making all the excuses that while hard to refute for various reasons (usually emotional ones) are still nothing more than excuses.
 
We’ve all done it though, I know I have many times over.
 
Now there is not much time left I personally don’t see the point in not pursuing what you seek as improvement and being honest about it if you fail.
 
If you don’t want to do something, great, don’t do it.
 
Avoid being a person who promises the world and delivers sweet fuck all, no one likes a flake.
 
Ah, the term ‘flake’.
 
An apt description for the majority of people these days, people that have such potential yet want nothing more than to sound the part, to talk a good game and have people think they’re gods among men, instead of mere shadows.
 
I don’t know, maybe this is just my own bitterness creeping out.
 
Nah, it almost 100% is that.
 
You see we grow so tired of watching the same patterns.
 
Seeing a story repeated again and again and again.
 
Change the reel, you might just find a better story.
 
Anyway, I’ve brought down the mood enough, do with the above what you will, however whatever it is be sure it’s something worthy of your potential.
 
Better to look back at your life and smile with the aura and satisfaction of you did all you could than to wonder, what if?
 
Enjoy,
Ross

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A creature of not letting go

Creature comforts, that’s all they are and yet you won’t let them go. Even the detrimental ones.
 
Please do tell me why.
 
Be these your supplements for training, binge watching habits or destructive food choices, do tell me why you can’t let them go.
 
I too had these… Have these, although most have been given away and the realisation they were no longer of any use was accepted a couple still hang on.
 
The reason they’re there for me is nothing other than comfort, protection and the satiation of a lingering childhood ego the has yet to fade into the back of my memories to be forgotten and replaced by something better.
 
Growth take times, yet the first step will often be looking deeply at what we do and understanding why.
 
Knowing plenty of people who willing get stuck in a loop is inherently fascinating to me.
 
Why would someone choose suffering, stagnation and on occasion regression over growth and moving forwards?
 
What emotional tie to do they to this ‘thing’, because that’s all our attachments really are in the end, emotions that hold on to things that no longer serve a purpose.
 
Are yours because of self imposed punishment, an inability to forgive yourself for your past mistakes or maybe it’s something as simple as denial.
 
Questions worth some of your time, although ultimately you’ve no need to listen to me or entertain/consider what I say, this is because I’m not the boss of you, in fact I’m no one in the grand scheme of things, yet that won’t stop me from being forever curious as to why it is people, we, do what we do.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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A tricky question indeed.

“Why is it easier for men to lose weight faster than women?”

A solid question, the answers are a mixture of common sense, physiology and behaviours/habits.

Here are a few reasons:

Men tend to be less emotional and more focused on their goal, not always just often.

Typically men have more LBM (muscle) initially than women and enjoy lifting weights and building more LBM, not always just typically, this helps in fat loss.

The majority of men don’t have an emotional attachment to food, some do however it’s often far less than the ladies.

When it comes to making a concerted effort to make change they tend to stick to their guns and stay the course due to knowing that if they slip they won’t have the will power to get back on track (essentially avoid emotional eating and excess snacking).

The list could go on and while both will potentially come up against the same barriers it is in how they are handled that will determine if change truly happens.

Of course it’s not gospel, however if you spend enough time in a gym you will see the common trends.

Men hit the weights, ladies hit cardio machines, again not always just often.

You might call them gym stereotypes, which is not an issue as they exist for a reason (because they’re true).

When it comes to shifting weight there are some simple guidelines to keep in mind, regardless of which gender applies them.

– Consistency/adherence to the goal
– A calorie deficit is required for weight/fat loss
– Building more muscle
– Consistency/adherence to the goal
– Creating sustainable eating habits
– Becoming aware of any emotional eating or food related crutches they have in their life currently
– Consistency/adherence to the goal

Everyone has the capability to do well and achieve many a varied goal, one of the main factors that separates the successful from the not so successful is their overall desire to succeed.

Is something is important enough people will do what it takes, if it’s not really that important they will make excuses and fall back in to old habits/behaviours.

Taking the above in to consideration, what current behaviours do you have that are less than conducive to progress in the direction you desire and how can you make small sustainable changes in these to help aid your journey towards your goal?

Give it some thought.

Enjoy,
Ross

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Three things you need to stop immediately.

If you do I can guarantee you will feel much better.
 
1 – Worrying about he number on the scales.
 
In fact throw them out, literally. They serve no purpose other than to keep you in a narrow mindset and hold you back, remember a low umber on the scale doesn’t mean happens or health (physically, mentally & emotionally) it can often mean the opposite, sadly.
 
2 – Stressing over what you think other people are thinking.
 
I have some news for you, you don’t know what is going through other peoples heads, no, really, you don’t, so stop stressing yourself out about it.
 
Chances are they’re not looking at you, it’s just something you’ve conditioned yourself in to thinking.
 
How do I know this? Talk about irony.
 
I used to do it and in fact I still do it from time to time, trust me, people are rarely thinking about what you think they’re thinking about.
 
3 – Changing for everyone else.
 
It’s human nature to want to please others, however it’s not something that should cause you internal strife.
 
A lot of people want to change, which is not necessarily a bad thing, however it’s the reasons they want to change that could be very questionable.
 
Changing for reasons other than your own is a sure way to failure because the changes may not be something you want.
 
Take for example fat loss. Good for health, potentially yes, good to do so that others accept you or you attract that certain special someone, no, 100% a terrible idea.
 
Social pressure is a massive influence on people these days and the more you try to fit in with the crowds externally, the worse you end up feeling internally, then you look back when you’re a little wiser and realise it wasn’t worth it.
 
Make changes for your own personal reasons and you’ll be far happier for it.
 
There you have it.
 
Three things to stop doing.
 
Will this happen immediately?
 
No, probably not, however the first step in changing a behaviour (if it’s what you want to do), it acknowledging it, then accepting it, once they are achieved you can start towards the pace you want to be in, physically, mentally and emotionally.
 
Enjoy,
Ross

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What’s harder?

What’s harder, training or nutrition?
 
Now this is a common question and the answer for most is almost always the nutrition.
 
The funny thing is nutrition isn’t really that hard, you either need to be in a calorie surplus or deficit (depending on your goal), from there you will do well to keep a nutrition diary and record your foods, calories/macros too if you’re that focused.
 
Next you will do well to opt to eat mostly whole foods, however this is not a necessity although it is preferable for health and performance purposes.
 
This again isn’t hard, yet people will makes excuses, piss wings and moan that is it because of the following REAL reason; they don’t want to have to change bad habits.
 
Might sound harsh, however that doesn’t stop it being true.
 
Now as written above, you don’t HAVE to change the foods you eat, provided your calories/macros are set correctly and you hit them you can choose the foods sources, so the excuse of “Good nutrition is too restrictive and hard to stick to” gets thrown out of the window, now it’s just a case of you hitting the number you need to.
 
This is where tracking your calories etc becomes important, again though, you don’t have to, just don’t expect much in the way of progress if yo don’t know what you’re eating calorie wise.
 
Some will chuck in the barrier or “Well I don’t know who to work this out” which again is a redundant excuse considering all the calculators that are available to people, not to mention you can also speak to a respected of successful trainer/coach and have them do it for you.
 
My suggestion would be Eric Helms and his work, or look up the Harris-Benedict calorie calculation formula, boom no more barriers or confusion.
 
Everyone, I don’t mean to sound cynical or jaded, yet I am, this is because over the years I have developed less and less patience for people poor excuses and lack of drive to achieve a result.
 
You have two options really, you either want to make a change, in which case myself and many other people in this industry will bend over backwards to help you. OR, you don’t really want to change in which case we wish you all the best and we can end our conversations promptly.
 
Now as people who want to help we can give you all the tools, help you stay accountable, speak to you daily to make sure you have all the support you need, however if you don’t want to change no amount of help from us or anyone else will make you want to change, that decision has to come from you, from your heart.
 
The knowledge of knowing what will help you in getting results isn’t hard, it’s not the training or the nutrition that is hard, it’s making the conscious choice to change.
 
We, I want to help you, however the real question is do you want to help yourself?
 
Give it some thought.
 
Enjoy,
Ross

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