Tag Archives: lifestyle change

Behaviours are Key

A simple method to assist in habit change.
 
Step 1 – Write down your habits you wish to change
Step 2 – ???
Step 3 – Success!
 
😋
 
Of course the step two is the tricky part.
 
You’ve got plenty of options to choose from you see, and they all tend to work provided the consistency along with the desire to change is there.
 
This is one of the more notable ones that have shown some success over the years.
 
– Highlighting behaviours
 
This entails the current behaviours, them putting the against the desired or necessary behaviours required to elicit change.
 
Example:
 
Current Behaviour – Excessive drinking causing calorie surplus
 
Desired Behaviour – Reduced drinking to eliminate calorie surplus and aid towards calorie deficit for achievement of fat loss goal.
 
How you’d get there might be on one fell swoop or a series of small steps, either method is acceptable, and will vary person to person.
 
You see honestly assessing behaviours can reveal a lot.
 
Knowing how to make the changes and also accepting why they’d be positive in the long run can be quite effective for a lot of people.
 
That being said, this does rely on the person themselves.
 
While as a PT/coach you can offer support and extra ideas/options for helping create the new habits and have the older one evolve, the desire has to come from the person int question.
 
Any change won’t happen overnight.
 
In fact it may take years, so just be aware of that.
 
Enjoy,
Ross

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2020 vs 2019

You suffer because you make bad choices.
 
Typically when shit hits the fan we can trace things back to that exact moment it all began, which is usually of our own doing.
 
As Christmas day approaches many are gearing up for a feast.
 
Gluttony will rule the day.
 
Don’t get me wrong, eat, drink, be merry, just be mindful as well.
 
It’s not uncommon that over the month of December 2019 to perhaps even mid Jan 2020 (when most people go back to work) the ‘rules’ go out of the window.
 
This can lead to people gaining up to 2 stone in weight, most of which is usually fat, not good.
 
It’s oaky though because in the new year they will become later focused and mike next year their bitch.
 
😂😂😂
 
Um, yea, no, no you won’t because you said that about 2019 and found every excuse imaginable to maintain the string of successive failures that have been accumulated over the last decade or more.
 
I guess at least in that way people are consistent.
 
It’s why new years resolutions are bullshit for the most part.
 
If someone truly wanted changed they’d already be well anther way to making it happen, as opposed to talking about it, making all the grandiose plans and then royally ballsing it ups within the first three weeks of the new year.
 
People just don’t want change, and that’s okay.
 
What gets me is who everyone talks about it, pats each other on the back and indulges one another bullshit.
 
Just stop it.
 
Please.
 
You know as well as I do that you’ll do nothing, simply because you don’t really want to and with the modern narrative of body positivity, accepting every flaw in a person (so long as it fits the social, economical, political narratives of the day) and generally pretending everything is great we are encouraged to do so.
 
True you don’t need to change, yet you should want to.
 
What is the sense in remaining as we are when there is so much to gain in experience, enjoyment and a sense of purpose/achievement from making the conscious choice to become more than what we are?
 
I don’t know, maybe it’s just me.
 
After stagnating for so long, making all the excuses and avoiding the future I’ve finally become too tired to entertain my own bullshit anymore, much less anyone else’s.
 
Take a look back at all the NYR that you’ve not hit.
 
Now ask yourself why you didn’t achieve them.
 
Finally make a choice, you want to change or you don’t.
 
Simple really.
 
Don’t get suckered in by enjoying failure and what is brings (sympathy, people being nice, an excuse to be weak), choose change, choose to struggle to succeed and embrace all the negative shit that comes with it.
 
In the end it will be worth far more to you than you realise.
 
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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The List

Living in the wonderful world of fitness it’s easy to get lost in the endless amount of poor information.
 
So many trying to stay relevant.
 
Clinging to their time in the sun because without their adoring fans they are nothing.
 
They’d even go as far as completely making stuff up.
 
Oh yes, you’d be amazed at how many fit-pro’s, influencers and alike will bend the truth to fit their narrative, or selectively pick the information they share.
 
All you need to it look and you can see it.
 
Take all the nutrition documentaries lately, all base and driving an agenda.
 
While many talk of health and a better lifestyle none actually tackle the elephant in the room; people bad habits and poor lifestyle choices.
 
Oh yes, the blame can often be placed on the person looking back at you in the mirror each morning.
 
This is another thing that our world will gloss over.
 
It’s easy to blame everything else for our issues, to seek out barriers and logical reasons for failure when in reality (at least 98% of the time) the fault is ours alone.
 
People moan about their life yet they won’t do anything to change the one consistent thing in it, themselves.
 
In regards to fitness related information there isn’t much more to share, not really.
 
You’d do far better looking into habit change, taking accountability, being responsible and general psychology if you would like to make progress in this life/world.
 
Of course many won’t.
 
Admitting our own fault or foolishness is too hard.
 
This then begs the question….
 
Why don’t you want to do that which you need to?
 
Looking at all the reasons why you won’t do something, all the excuses and justifications you use can be quite eye opening.
 
^^ Write them down.
 
Seriously, write down all the reasons you don’t do things.
 
Be honest with this list, even if you feel ashamed of some of the things you write down they’re still worth writing down because the first step to giving that attitude away is acknowledging it exists.
 
People will take the path of lease resistance.
 
The path that doesn’t make them feel bad.
 
Are you one of them?
 
Take your time with this list and tell the truth to yourself.
 
Enjoy,
Ross

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Who wants a shortcut to success?

If someone was to offer you the path to success, you’d take it, right?
 
Most certainly claim they would, yet in reality that’s a lie.
 
You see the route you’d need to take is not sexy, nor is it fun or rewarding in the short term, heck it’s not even rewarding in the long term.
 
Not even in the long term?
 
Nope, not in the way you think.
 
You see it will take you at least 10 years in any industry/field to realise you weren’t ‘the shit’ and you were in fact just ‘shit’ 😂
 
At this point you’re now kinda component at what you do.
 
From here on out you’ll think it’s all smooth sailing, until you realise another 10 years has gone by and you realise that ‘kinda component’ was still pretty green.
 
Tha being said, you’ll have picked up a lot of knowledge along the way and since you will have paid your dues in more ways than one you’ll be rewarded with opportunity.
 
Much like you will find has already happened, you just didn’t notice it.
 
Oh yes.
 
All the time you felt hard done by were still opportunities given to you, and the one you wanted because you felt you deserved it went to someone who was in the place you now are and had paid more dues than you up to that point.
 
Many people don’t like this, they feel it’s unfair.
 
That my friends is the attitude of the ignorant and the arrogant.
 
Unless you’re some kind of prodigy (which is highly unlikely otherwise you’d be out doing whatever it is prodigies do) you will have to dedicate several lifetimes to the cause.
 
This is where fairness and equality are nice ideas, however if all is fair it’s not equal and if all is equal it’s not fair.
 
Too many expect the world to fall at their feet.
 
Why should it though?
 
What have you actually got to offer that is of value or that extends beyond your own ego and is truly for others?
 
Of course there is nothing wrong with looking out for number 1, that’s just good survival instincts.
 
Just remember that you’ll come across many people that have looked after No1 for long enough and now they can give something back to someone who happened to be like them in their youth, and that someone might just be you.
 
Their gift won’t be what you think it is though.
 
It will seem like it’s less than you deserve and the tis what makes it exactly what you deserve.
 
Someone will be willing to give you the cheat sheet of life.
 
In fact it will help you save in total about 10 years worth of struggle so that you can climb higher than they did because they now realise that people like you are now more important than their bank balance.
 
Of course you’ll ignore this wonderful gift because as the technical terms describes it; you’re an idiot.
 
It’s okay though, I’ve been that idiot more times than I care to admit so you’re not alone.
 
The next time someone offers you any of the above you’d do well to accept their gift with open arms, especially if you feel it’s less than you deserve because it will be precisely what you need.
 
Once you no longer have a positive or negative feeling towards what gifts you’re given you will have found Elysium.
 
Remember, emotion is bound to ego.
 
^^ That’s a topic for another day though.
 
In the meantime you should investigate the above thoroughly.
 
Enjoy,
Ross

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Super secret nutrition tip to guarantee success.

Utilising this groundbreaking truth will literally change your life.
– Make concise conscious & accepting their consequences.
As adults we are free to choose our desired nutrition protocol for life. We even have the ability to change it too 😱
 
One thing to remember though is that whatever you decide to do there will be consequences as a result of said choice and no amount of shifting blame, ignoring logic or just ‘how good you’ve been all week’ will change that.
 
Listen guys, if you feel like having cake then go have cake.
 
It’s pretty simple.
 
Yet if having said cake sends you on a downward spiral (and you know it will) and you still choose to have the cake then that’s on you. Even if you say you were ‘stressed’ or ‘needed’ it or whatever, you still made the choice so you’ll have to deal with the ramifications of it.
 
Being a little more responsible makes for big changes.
 
Give it some thought.
 
Enjoy,
Ross

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Beware the Company You Keep

Nutrition is a struggle for a lot of people.
 
The connection many have to their foods is strong.
 
Considering most people have a food for every situation, mood or desired feeling they’re after its easy to understand.
 
Try to make some adjustments, even those that will result in long term benefit and people just can’t handle it.
 
Like a child they pine over their treats and get pissy.
 
Of course you can eat, drink and otherwise consume whatever you choose if you’re an adult yet you’d do well not to expect sympathy or leeway when you start complaining about being overweight.
 
That my friends is the result of your choice, own it.
 
Now you’ll find many start to say that it’s easier for some, they don’t have that sweet tooth or what ever other bollocks will be cultivated to justify their behaviour.
 
True enough there can be some deep psychological reasons for addiction to foods, yet given the level of intelligence and information in our world now people know this already.
 
Thus is comes down to their own choice.
 
So you might be wandering what makes people decide to go for a different choice, the answer is simple yet not very nice.
 
They’ve finally reached the point where they feel bad enough about themselves to do something.
 
The discomfort now outweighs the small pleasurable hit they get from food.
 
In my experience people are more likely to move away from pain than towards pleasure.
 
Yet this can be hard when you’ve got an addiction.
 
Oh yes, many people are heavily addicted to food, or rather the feeling that food gives them.
 
Being the emotional creatures we are we get addicted to the feeling that we get from ‘the thing’ as opposed to getting addicted to the actual thing itself, for the most part.
 
If you’re genuinely not sure why you can’t make an adjustment to your nutrition then apply the following steps.
 
1 – Eat as normal
2 – Write down each feeling/emotion said food provides
3 – Reflect on this and make a choice
 
I know people will start to bitch piss and moan about life being for enjoyment blah blah blah.
 
Okay we get it, people like foods such as ice cream.
 
News flash, this is pretty much true across the board.
 
Decedent foods will always be sought after because that’s how we evolved, to seek out those foods that light up our senses and make us feel good, yet in our world of overly abundant amounts of them this just leads to one unfortunate outcome….
 
You get fat.
 
There I said it.
 
Making poor food choices multiple times over and in large quantities will lead you down he path of getting fat.
 
Of course how large you become will be determined by your social circle and what they consider to be acceptable.
 
You see peer pressure is just as prevalent amongst obese people as they say it is amongst the slim.
 
If you’re surrounded by the large and you’re not large then in time you will join them. They will make subtle remarks over time about you not eating enough, being small and so on.
 
Eventually their peer pressure leads you to obesity and poor health.
 
If you delve in to the social circles/backgrounds of people you’ll find the reasons for why they are the way they are.
 
You are the way you are because of the choices your group allows you to make because it fits in with their values, beliefs and biases.
 
The mythic state of being an individual is not really what people think it is.
 
A tough truth to hear.
 
Take some time to mull over this.
 
Look at the people around you, closest to you and see just how they’ve influenced you.
 
Then make a choice, stay in the place you’re in or make a change.
 
Enjoy,
Ross

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Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

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Struggle Struggle Struggle

Motivation.

It’s quite an interesting word really.

We will often hear people talk about how to stay motivated when things get tough, or how to reignite a lost motivation and anything that is of a similar disposition, and while the intentions are good it is a sad truth that it rarely helps, if at all.

Talking a good game to achieve that instantaneous boots in moral is easy.

People can get a similar dopamine hit from merely talking about what they re going to do, in fact if you take the time to dig in to the science surrounding it you’ll find that the brain scans etc are almost indistinguishable in terms of response, meaning from a glance (without knowing exactly what to look for), you’d not see any really difference.

Same goes for the biochemical responses, to a degree.

That’s a rather fascinating little thing to know, however don’t take my word for it, please delve down that rabbit hole.

Anyway, back to motivation.

Aiming to sustain it, reignite it, or draw on some special reserve is largely a fruitless endeavour because it isn’t motivation that keeps us going, it’s resilience.

It is easy to see how people think it’s that people are highly motivated, however this not really how it works because you will find that the aforementioned is more akin to gasoline and added to the fire for that initial oomph in to action and after that you’re going to need something more substantial to keep that furnace going.

Unfortunately I can’t tell you what that ‘thing’ is to you because I’m not you.

For me it’s a simple case of enjoying the struggle and having go fight my way through a tough challenge because once I come out the other end of it all I will know a lot more about myself.

This is what sustains me through the resistances I meet when pursuing a goal.

It’s a conscience choice to keep moving forwards, that’s all.

If you can make yourself doing the thing you need to do, then in the end you’ll find what once seemed like an insurmountable task wasn’t really that bad, even if the struggle is real it’s better to embrace it every step of the way and just do what needs to be done, than it is to rely on bursts of motivation.

Of course this is only one perspective.

Having lofty goals can be a good thing, you’d be surprised that if you are to ask for the Moon how often once all was said and done it would be given to you.

Aim high, fight on, enjoy your motivation while it’s there just don’t rely on it and prepare for the struggle.

Once you come out the other end, it’ll all be worth it.

Enjoy,
Ross

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Good Old Arthur.

As a youth I did some classic work labouring, you know the kind, on building site being a gopher essentially.
 
There was another lad who worked at the same time, a couple of years older and the rest of the lads on site used to call him Arthur.
 
Being of the ilk who enjoyed a good book my mind went to the realms of the King of Knights, Excalibur and the Holy Grail.
 
Turns out if was because he’d often leave things half done.
 
Thus his full name was “Arthur Job”, say it quickly and it will all make sense if you’re still unsure.
 
This attitude is not something exclusively for the youths of the world, in fact there are a lot of adults who will only ever do things half heartedly and really finish anything meaningful.
 
Perhaps it’s because they fear putting in the effort required and what might happen if they fail epically, or they could just be lazy I suppose.
 
How many times has you only ever doing half of something?
 
I can say there has been a fair share of things my end and the reason for it was always the same; it just wasn’t something I really wanted to be doing.
 
Given this insight I will always ask myself these two questions before undertaking a task.
 
1 – Is this something I absolutely NEED to do?
 
2 – Is this something I WANT to do?
 
If the first is a yes then regardless of if I want to do it or not it gets done because of necessity.
 
If the first is a no and the second is a yes, then I will do the thing, however if both are a resounding no then I just won’t do them because it’s not important.
 
A simple way to live really.
 
These simple questions avoid me promising things I can’t or don’t want to deliver and trust me it saves a lot of hassle in the long run.
 
You should take these on board and apply them to some elements of your life.
 
Let us take fitness for example, given this is a fitness bias page.
 
Fat loss:
 
1 – Do you NEED to lose fat?
2 – Do you WANt to lose fat?
 
The first might be a no, fair enough.
 
The second could be a yes, then you will have to understand why you want to lose fat, perhaps it is to attract someone else, or just to feel better, or to feel comfortable having sex with the lights on, or whatever.
 
Once you make the decision to do something, you see it through to the end.
 
Take these two questions, apply them and don’t end up becoming just another Arthur of the world.
 
Enjoy,
Ross

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