Tag Archives: life change

5 Step Starting Process

Calories in,
Calories out,
That’s what Fat Loss is all about.
 
^^ Essentially this is how you lose fat or gain it.
 
There are plenty of ways you can approach nutrition, however experience has shown that the simpler you keep it the more chance for success you will have.
 
If you follow these 5 steps you’ll be off to a great start.
 
1 – Buy a diary to track what you eat daily
2 – Write down everything you eat/drink
3 – Honestly assess the amount/quality of what you consume
4 – Pick one element to start changing – EG: smaller portions
5 – Stick with this change for 3 weeks then add the next change
 
Chaining your nutritional habits requires a commitment and most importantly a lifestyle change. If you break this down in to small manageable chunks you’ll find they are easier to stick with.
 
Can you ever go back to the nutrition you had?
 
Yes you can, you will also find your health/body back in the same place it was as too, keep that in mind.
 
Enjoy,
Ross

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One heavily contributing factor to your lack of success.

Morning All,
 
There is a simple explanation for the reason a large chunk of people fail to achieve their desired goal.
 
If you were to ask them how they should do it, you’d more often than not get back an almost textbook answer of logic, common sense and information that for all intensive purposes would actually work but it didn’t.
 
Do you want to know why?
 
It’s simple really. Have a think and see if you can guess…
 
Application.
 
They didn’t apply what they knew, thus they failed (did you guess correctly).
 
One of the main factors to success is the application of the knowledge you have or attain. Through application you will be able to find out what actually works for you and what doesn’t.
 
No one can force you to apply your knowledge or better put, no one can for you to apply yourself in the necessary way needed, only you can do that. It’s your choice, your attitude, it’s all on you.
 
Before you start thinking “Oh, I would but XYZ.”, just stop it.
 
You can either apply yourself and do what you need to to or you can’t, it’s that simple. If something gets in the way you can work around it and adapt, or maybe you can’t, only you know what you’re willing to do but you will only know what you’re capable of if you toughen up and apply yourself.
 
Now go, make a list of what you need to do and DO IT.
 
Enjoy,
Ross

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More Energy in 2 Easy Tips

Typically when people feel lethargic they will jack up on things such as coffee, red bull or other forms or energy drink/supplement, however we will give you two tips that will not only perk you up but also reduce your need for the standard crutches.
 
It’s also worth remembering that energy drinks especially can contain a massive amount of excess calories that you and your waistline don’t need in your life.
 
1 – Drink More Water, adding in a dissolvable multivitamin is a good idea as well. Some ice cold water will also perk you up as well.
 
2 – Take 10second Breaths – in/out – remember to breath right tint o the depths of your diaphragm. This will help wake you up and also energise you in a surprising way, try it and be amazed.
 
Bouns – Eat less high sugar/low fibre foods. The typical high sugar snack for a quick perk of energy will leave you crashing with in the hour and seeking out more snack of the same kin, which also means more excess calories you don’t need.

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Start Behaving

Morning All, 
 
If you want to make a change then the first thing you need to do is look at what behaviour caused to to be in your current situation and sort that first.
 
Behaviour is a key component of change, in fact having the right behaviour will make all the difference because without it you’re essentially wasting your time.
 
If we were to say that your goal is to become accomplished in bouldering, how would you do it? It’s pretty obvious, you would start learning the skills required and begin practicing several times per week perhaps building up to even a daily basis. Why would you do this? That’s easy, without practice you wouldn’t get any better.
 
The same it true for building towards a promotion at work, you will do more of what you need to do so that you can succeed. Given that simple logic, why isn’t fitness/heath seen the same way?
 
Baffling, ins’t it.
 
The secret to achieving anything isn’t really a secret, it’s common sense. Change the way you behave and you will change the results you get. Simple.
 
Now you know what to do, grab a piece of paper and write in 250 words or less what behaviour you NEED to help you achieve your goal and how you will make the necessary changes required.
 
Enjoy,
Ross

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Setting Up to Fail

“Is getting results really as hard as you’re making out or are you just setting up your excuses for failure because you don’t want to do what needs to be done and make a lifestyle change?”

A good quote. Sadly it is very true and a lot of people will make their excuses before any real effort has been put in so that when they fail they have valid reasons as to why it wasn’t their fault. Now don’t get me wrong, there are times where people do find themselves pushing a boulder up hill, here are a few:

  • Genuine Medical/Genetic/Debilitating conditions
  • Severe injury from an accident or illness
  • Life falls apart because your significant other runs off with their receptionist while simultaneously clearing out your bank accounts, while you also become jobless, homeless and living with hyenas

Apart form those reasons the reason typically is people don’t want to make the changes they need to make, along with having the wrong attitude. Harsh but true.

If you want results that will last follow these simple tips:

  • Change your mindset
  • Accept life will change (for the better)
  • Be consistent

Change is never easy but you’ll often find it’s necessary.

Enjoy, Ross.

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Sunken Cost

Morning Guys,
 
    Do you fall victim to the time you’ve invested in something? You know, like a personal project, business acquisition, unprogressive exercise program or expensive fad diet?
 
    I have, as have many others like me and it took a while to admit it but once that step was taken there was nowhere left to hide and accepting the mistake of investing too much time in something that is going nowhere.
 
    It’s common place to see people cling on to things they’ve invested time, effort, money and emotion in because to let such a thing go would cause the ego to receive a fairly hefty blow, but sometimes you need to let go of things that are doomed. After all, how many times have you, yourself, invested in something that has failed dramatically and refused to let it go? More than once I am willing to bet.
 
    The technical term for this is ‘Sunken Cost Fallacy’ and if you look around you will see it claims many a victim because of ego & pride. I am not saying you shouldn’t give new ventures, workouts or nutrition protocols a chance, far from it. I am saying you will simply need to be ready and willing to let one of them go if they are yielding demonising returns, which you should be able to see by the tracking systems you have in places to monitor your progression, obviously.
 
    Take a look at your current lifestyle and see if you can spot any particular endeavours that need to be removed from the fray and get rid of them for something more lucrative. I promise you will become more productive and far less stressed if you do.
 
Enjoy, Ross

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You’re Not Alone

Body Confidence Issues…

Have you or are you plagued by them?

These issues are becoming more and more common, or at least more openly spoken about because they’re more accepted in our modern times.

    It can be hard to accept that we are not the people we once were and as a result we need to let go of certain demons that we have held onto so that we can move forwards to a better place.

Nutrition often plays a large part when it comes to body confidence issues, usually because people have come from a place (being overweight for example) and stripped out lots of foods and perhaps lost a large amount of weight in what is a less than optimal way. These people then become enamoured with fear because they don’t want to go backwards, thus developing a negative association with food. Not to mention they still seem themselves as they always did or they still have the negative words from people floating around (bullying is often common), the can’t shake the image of what they were, even if they are now what they desired to be initially.

When it comes to a negative self image we are sorry to say that there is no magic pill that we can offer. You have to find it in yourself to let go of the negative thoughts and learn to be happy for what you have achieved, even if people who once told you you weight too much and to lose weight are now saying your too thin and to gain weight, just ignore them. You must love you for who you are and be happy for yourself. Stop letting the influence of others (positive or negative) have so much hold over you, accept the positive, dismiss the negative to jealousy and never forget that how you look, what you do or what others think do not define you as a person. Be proud of your achievements.

Mental health and how it is affected is not spoken about enough in the realms of fitness, or that’s how many feel anyway. Fitness is like a pendulum, it starts one end and swings right tot he other, it’s different for everyone but just remember that it will level out eventually. This post is not to ‘cure’ this problem because it will be done differently for each individual, it’s simply want to make you aware that you’re not alone because lots of people feel the same and we understand you. The next time you feel alone, just remember you’re not and if needed you can always find someone to share your burden and listen, like me, I’m just like you :).

Stop trying to please everyone else, be selfish and be happy for you. Im the words of Ralph:

“I’m bad, and that’s good. I will never be good, and that’s not bad. There’s no one I’d rather be then me.”

Enjoy, Ross.

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Proactive or Reactive?

    Are you Reactive or Proactive?
 
    When it comes to training people tend to be Reactive I’m sorry to say. It often takes years of a caloric surplus, gentle comments about said persons appearance and the eventual straw that breaks the camels back which comes in the form of a look & comment they receive after they’ve bumped in to a face from the past, it goes something like this:
 
*Eyes Widen… “Oh Hey. How are you? You’re looking… Well.”
 
    If you ever get to witness one of these encounters you will be able to hear the snap as they suffer deep realisation that perhaps they’ve put on a few lbs. This then leads them to rush to the gym, train 2 hours per day, 6 days per week and eat tuna salad 3 times per day because that’s obviously how we lose weight. Not to mention develop a negative psychological connotation with fitness, nutrition and our own identity.
 
    After the initial knee jerk reaction people will find a balance in the end. However, it is a well known fact that prevention is better than cure, thus proaction is better than reaction. Take a look at not only your life but that of those around you and assess what is happening and why with an objective view point, by doing this you will be able to make a comparison to your own life and what place you’re currently in, along with what path you may potentially end up taking.
 
    Acting in a proactive fashion will not only benefit your health but also your mental wellbeing as well. Apply this thought process to fitness, nutrition, mental health and life and you’ll save yourself a lot of hassle down the road.
    Enjoy.

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The Wisdom of Yoda

What can you learn from Master Yoda that can help you make progress in the gym?

He was arguably one of the most powerful Jedi and Force users, yet he was never tempted by the dark side and I know why.

What are some of the temptations of the Dark Side?

Fear
Greed
Anger
Hate
Power

There are lots, however they all stem from one commonality, the want/desire to become stronger in a short period of time. There are many a fallen Jedi and Sith who wanted as much power as possible, but they don’t want to wait to achieve it. Impatience is the main trait that sends many down this dark path.

This is common among people going to the gym too.

So why did I mention Master Yoda? Because he had something that many others didn’t, Time. Yoda had lots of time. When we first met him he was already well over 900 years old and by that logic he was in no rush to achieve power because he knew he had lots of time to do it. This philosophy is one that has a lot of applications to many aspect of life, typically the reason things go wrong is because we want too much too soon.

You will do well to take the same approach when training in the gym or making nutritional changes.

Have you ever been injured because of wanting to hit a heavy squat or bench when you weren’t really ready for it yet? I’m sure the answer is yes.

If you take your time and realise that while you do need to put in lots of effort and hard work you don’t need to feel pressured to achieve everything in record time. Yoda didn’t and he ended up becoming the envy of many a person. Remember that the people you look up to are where they are now because of years of hard work, not weeks or months, YEARS.

Progress takes time and you have all the time you need, take each day as a single step and always move forwards. So long as you’ve moving forwards you’re going in the right direction.

Enjoy

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