Tag Archives: new year

Some Brutal Honesty

A short one today with a few words of wisdom from years of learning.
You ready?
Have you ever asked a question and received and answer only to respond with –
“Yea I know that, but what about XYZ….”
If this is you, congratulations you’re an idiot.
Harsh but something a lot of people say a lot of the time.
If you already know what you need to be doing what aren’t you doing it and getting the results/success you claim you want?
It doesn’t make much sense really, does it.
Most of the time when it comes to fitness related questions there is no fancy answer. The basics that or foundation principles are what they are for a reason, they work. There are indeed select individuals who are an exception to this but they are the minority, not the majority.
Want to lose body fat? You need a negative energy balance and training that will help maintain or stimulate muscle for an adaptive response so you can progress towards your goal (usually the compound lifts achieve this).
Want to build muscle? You need a positive energy balance and training that will help maintain or stimulate muscle for an adaptive response so you can progress towards your goal (usually the compound lifts achieve this).
Simple, but as you said, you already knew that.

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Don’t Stress, Progress is Happening.

The first week of the New Year is at an end.

Hopefully you have stayed true to your resolutions and started making a change, even if what you have done might only seem small, it’s a step in the right direction.

It’s not uncommon to see people absolutely smashing it in the New Year and making progress immediately, perhaps a change int heir body/health can already be seen, while it is great to witness for the persons family members it can leave others who started their fitness journey feeling a bit down in the dumps because their progress isn’t as rapid. 

Firstly there is some honest feedback that has to be given and it is this; some people will progress faster than you, even if they seem to put in less effort. Is it fair? Hardly, but that’s life and regardless of how fast someone else is progressing it shouldn’t hold any effect on you because you’re you, not them and you’re progressing at the pace your body will allow for now. Don’t panic, you’re not a failure, stay consistent and results will come.

Now, the temptation to try and keep up with the Jones’ can be a hard one to resist, we have all been there and usually it doesn’t do anyone any good. It just demotivates the individual trying to keep up and no one needs that. While healthy competition is good, you can only do what you can, no more, remember that.

If you need some suggestions to help you stay motivated and reveal your progress then these will be right up your street:

– Progress Photos, take them on the same day, same time, same room, same lighting etc for the most consistency.

– Keep a training diary, this just helps you see your fitness progressing in terms of tangible numbers.

– Body measurements, problems read such as the waist, stomach are good to see the loss of visceral fat. You can also relate progress to your clothes and how they fit/feel.

Those are 3 tried and tested methods for keeping a track on things so you can see that you’re progressing nicely. Don’t worry what others people are doing, focus on you.



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Two ways to stay on track in January.

The first couple of weeks in January are often the easiest for people to stay committed to the cause because they are gilled with motivation, however this can start to chance around week three/four and I would like to give you two tips to help you avoid this happening.
1 – Get other people involved.
This can mean a great many things, the best way to look at it is by finding a gym buddy or telling a close few people publicly what you’re doing so that they can help hold you accountable if you do start to fall off the wagon.
You will find that the fear of letting people down can be a great motivator, it’s true it won’t work for everyone and that is why I have tip number two for you.
‘What’s in it for me’
That is what WIIFM stands for and this is a great way to show you just how many benefits you will get from sticking with your fitness journey. Here are some examples:
– Better health
– More confidence
– Increased daily energy
– Clarity of mind and better thinking ability
– New friends
– Learning fitness can be fun (group exercise etc)
Those are only a few reasons but you will find that sticking with your New Years fitness journey will be a great benefit to you in the long run because the positives far outweigh the negatives (early morning gym sessions, hard sessions, buying new clothes).
Bonus Tip: Set a SMART goal and have someone who really means a lot to you counter sign it.
Remember you’re not alone when you feel things get hard, almost everyone has been there at some point, just remember you’ll regret giving up far more than you will pushing through the tough times and reaping the rewards of your labours.

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Advice so simple you won’t think it will work.

Happy New Year Everyone.
It’s the dawn of 2017 and as you are well aware that mean a lot of new people flooding to the gyms in an effort to make a change.
Before we go on I have some quick advice about the newbies:
– If you don’t like them that’s okay, however probably best you go in at a non-peak time.
– If you have no problem with newbies please make sure to give them a helping hand, we were all their once.
– Treat newbies how you wanted to be treated.
Okay, now those little bits are out of the way we shall go in to some simple yet effective advice for the ‘New Year New Me’ crowd.
There are endless things that can be advised but these 5 tips will help you build a solid foundation, don’t ignore them because I did and it heavily stalled my progress.
1 – Buy a diary for Training & Nutrition. Tracking is an important habit you NEED to succeed.
2 – Eat 3-5 meals per day consisting of whole foods, meat, veg, you know what you should be aiming for. Think 80/20, whole foods/indulgence, that way you will get all your needed nutrients and have some wiggle room for the things you like.
3 – Train 2-3 times per week (yep, some people can start off with 2xpw and make great progress, don’t be in a rush to do too much too soon.
4 – LIFT WEIGHTS! Guys, I know you will do this. Ladies… Don’t be scared of the weights, they will help you strip fat and get that firm body you had from your youth once again. Aim for a nice simple 5×5 program – Here is a link to a great app: https://stronglifts.com/5×5/
New tip is for both Guys & Girls It’s a simple program that focuses on Compound (big lifts) movements which target multiple muscle groups that give you the most bang for your buck, don’t waste time doing lots of isolation work unless you’ve been training 2 years minimum you will find you make plenty of progress without too much faff.
You may also find the Dinosaur Strength Training Series of books a great read, you can get them on kindle. Aim for 45-60min lifting 2-3xPW.
5 -DO SOME CARDIO! Girls you will be fine with this but don’t do too much, it won’t get you the look you want. Guys, you need to do some because you won’t. Aim to get in 2x30min of good hard CV, no dawdling, work hard (perhaps at the end of your weight session).
When it comes to getting started in the gym there will be endless amounts of advice, tonnes of ’12 week transformation’ program and much more to draw you in and drain your money.
If you want solid, sustainable results hire a trainer/coach, but ask to see their portfolio of evidence (past client success) or ask to speak to current clients.
We all started somewhere and we all made the same mistakes so while you might think “Well I will do it his way for now and see how I go.” Don’t, just don’t…. You are not special, you are like the rest of us, we said the same and held back out progress or didn’t get the most we could in those early stages. Don’t let your ego get in the way, please ask for help from someone who knows what they’re doing because these people really want to help you, honestly.
Tomorrow I will post up a nice simple program for the new year. It’s nothing earth shattering, it will be simple but very effective, so much so that you will think it won’t work but you’d be wrong.
Now go and get yourself two diaries and start your fitness journey the right way.

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I Got Skills, Have You?

Skills Skills Skills, Do you have them?
Keeping with the theme of the new year lead up and all of the resolutions that will be set it’s time to look at an often forgotten aspect of goal setting; Skill Requirement.
It might sound strange yet the ability to achieve a goal isn’t just down to sheer force of will and heart, although having only those two will get you a very long way. Something else you need will be a specific set of skills, let me give you an example.
Goal – Become a Rock Superstar.
Current Situation – Self Employed with no singing ability or musical talent.
Skills Required – Musical tone, lyrical genius, the ability to play one or multiple instruments.
Required Skills Currently Possessed – None, not a single one :(.
Required Action to Achieve Goal – Give up all work and invest time/money to learn all required skills to achieve the dream.
Overall Outcome – Loss of current earnings, potential homelessness, existential dread.
Decision – Goal unachievable.
Okay, that might be a tad extreme, I’m sure the outcomes wouldn’t be that terrible but you get the idea that the goal I wanted reared a certain set of skills that I didn’t possess and to acquire those skills I would bee to invest time and resources. This is something a great many forget to take in to account.
Everyone wants to achieve their goals and you might be surprised to learn that there are plenty of people that will help you along the way but before you can find them you need to honestly assess your current skills and which ones you will need to achieve your goal.
Here are five steps to help you:
1 – Write down your goal.
2 – Write down what skills you need to archive your goal.
3 – Write down what skills you HAVE and which ones you NEED.
4 – Write down a list of actions to acquire said skills.
5 – Apply the tips above.
Everyone starts somewhere, if you need help be sure to ask for it. Don’t let your goal slip through your fingers, achieve it and be proud!

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Enjoy the Journey

Morning Guys,

The first full week of 2016 is here, it is also the week where everyone will start their journey to a ‘New Me’ and while I find this admirable I sadly hate to say that more than 3/4 of the people who start today will fail.

What is my opinion based on?


Over the years I have seen a lot of people start down the road of redemption from their woeful ways, many actually achieved their initial goals which is fantastic but less than a 1/4 of them continue and I’m going to tell you why.

They don’t enjoy the journey.

Having a goal is purpose, but it’s enjoying the journey that makes it truly fulfilling and worthwhile.

I see a lot of people who rush towards their goal, achieve it and for a short time are satisfied, or at least their ego is anyway. This is nothing more than a mentality, we are conditioned over time to stay focused on one point and reach it no matter the cost, however we forget to enjoy the process and thus our achievements don’t stand for much or give us that feeling which we truly desire; Self Appreciation.

We embark on a journey because we THINK we should, because people will congratulate us, because others are doing the same, when in reality we should do it for ourselves, after all, the only persons opinion that really matters is your own.

If you’re one of those on the road to a new you then enjoy each day as it comes. Be proud of every step you take, congratulate yourself and don’t rely on other people for your validation. By enjoying the journey you will achieve you goal and more, not to mention you will actually start living instead of just existing.

Enjoy the journey,


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