New Year…. Same Old ****… (Tough Love!)

Screen Shot 2018-01-02 at 07.00.40So, it’s that time of year again, the memberships at the gym are increasing by the day, the sales of diet potions and pills have tripled and everyone is making the same promises and New Year Resolutions that they make every year….

Get Fitter, Quit smoking, Drink less, Lose weight…. and so on.

And, as much as I loath the New Years Resolution, I do appreciate that a new year can present the opportunity for a fresh start at things. So, kudos to you if you are one of the 7% of people who sticks to your guns and actually see’s this little promise through to the end!

But, this blog isn’t about berating peoples efforts, its about facing facts! Facing the Truth! It’s a little pinch of January Tough Love.

I could be like EVERY other personal trainer out there and throw a tonne of Motivational memes to try & inspire you to go and workout, but… do they really work??

Of course not!

You will probably see hundreds of these things float past as you scroll through your insta feed, or Facebook wall… and even though one may make you stop for a second, the chances are, you will have forgotten what it said by the time you have your second coffee of the morning!

They just do not mean anything to you on a personal level… they simply are not important on the scheme of really important things to you!

So, how can you get MOTIVATED to keep on keeping on with your new year health kick??

Here are a few tips from me and the last ten years of being a trainer…

  • TAKE YOUR GOAL SERIOUSLY! 

If you don’t take your goals, nutrition, exercise or anything else that helps you achieve results seriously, then why should anyone else? You may spend £50 a month on a gym membership, £100’s on new gym wear and trainers, more spent on the latest fad pill or potion that a celeb is endorsing (because they are paid too) and then however much for a personal trainer… But, it really doesn’t matter how much

d52281d6674f9e430a3f4aa66eb44064--support-goals.jpgmoney you throw at this…. if you don’t take it seriously, no one else will either, and nothing will come of it!

Your gym will continue to take their direct debit every month, even if you don’t go and your personal trainer will quickly lose patience with your B/S excuses and despite them actually wanting to help you, they CANNOT do it for you!

SO TAKE THIS SHIT SERIOUSLY!!!! YOUR HEALTH IS NOT A JOKE!!!

  • KNOW WHY YOU ARE DOING IT

The majority of people start their fitness journey with a loose and flimsy goal of “Weight Loss”, but what does this actually mean to you? Why do you want to lose weight?

Sure, everyone wants to be slimmer, leaner, stronger, fitter faster, healthier etc, but WHAT would achieving your goal actually do to you and your life? What would improve? How would it improve? how would this change your life and lifestyle?

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If the goal that you set for yourself is not personal and important, then keeping your drive and determination to achieve it alive is going to be hard work!

So, sit back and take some time to think about WHY you want this, WHAT will it bring to your life and HOW will it make you feel?

 

Make your goal IMPORTANT TO YOU! For example, maybe you want to have children, but at the moment, because of your weight, pregnancy is risky or unlikely to actually happen. So if kids are hugely important to you, then this is your goal…NOT weight loss.

Many women, and men…. set the goal of “I want to look good on the beach this summer!”, But in reality, is looking good on the beach really going to have a big impact on your future? Your happiness? Your LIFE? Dig deep and ask yourself, WHY do I want to change?

  • POSITIVITY IS KEY

Your mindset is a crucial part of the whole process, and often the undoing of many peoples results. If you find yourself thinking that you are not worthy of feeling good, or the you will never be able to achieve what you want most, then to be frank, you are right. That kind of attitude will NEVER get you anywhere!

Start to change the way that you think about yourself, because, if you don’t care about you, then know one else can either. Don’t cut yourself off!

Surround yourself with positive thoughts and whilst you are at it, positive people as well. habits
It is a well known fact that you feed from the people you associate with, so if they are negative and demotivated, you will be too. So hook up with some friends who always see life from the positive point of view.

Recognise your Good points, spend some time looking in the mirror, and start to see what you DO love about yourself. Tell yourself out loud, even if it feels silly. Tell yourself that YOU ARE WORTH IT…. and you are worthy!!!

NEVER allow the dementors of life to suck all the goodness out of you!

  • ONE DAY AT A TIME!

Life throws all sorts of challenges at us, and we never know what is around the next corner. So always take things one day at a time. Of course, have a bigger goal, a bigger picture, but every morning wake up with a fresh dose of determination to just do well today! Regardless of what happened yesterday or what tomorrow may bring… Just focus on today, right now!

Believe me, the one day at a time approach is far more rewarding than focussing on the end result!

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So, wake up each morning and just promise yourself (NO ONE ELSE), that you will do the best that YOU can do… TODAY!

It’s just one day! 24 hours!

When you get to the end of the day, take yourself to bed with nothing but the satisfaction that today… YOU DID YOUR BEST!

 

  • NEVER QUIT AFTER A MISTAKE

Come on, we are all only human and we ALL make mistakes, even us PT’s blow out from time to time. But, the difference doesn’t come from the action, it comes from the reaction.  What do I mean? Well, let’s say that you cave in and eat something a little bit naughty for lunch, does that mean that you have to continue to eat naughty for the rest of the day?

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NO! OF COURSE NOT!

If you make a mistake, eat something that maybe you shouldn’t have, then simply acknowledge it and move on with your day.

I mean, if you dropped your mobile phone on the floor, you wouldn’t then stamp on it to make sure that it was definitely broken, would you? Hell no! You’d pick it up, dust it off, check it over and carry on with the day being a little bit more careful not to drop it again!

Treat your body in the same manner…. don’t immediately dive mouth first into a swimming pool of chocolate and donuts, it isn’t going to help anyone.

  • YOU ARE UNIQUE!

You will often hear people saying that you should not compare yourself to other people, and this is VERY true. But, it is also true that you shouldn’t compare yourself to a younger version of yourself.

If I had a penny for every time someone had said to me, “I could do X-Y-Z when I was 20…”, then I would be pretty rich now. But, you when you were 20 years old, is NOT the you that you now are at 35, 40, 50, or any other age for that matter.

So, why compare yourself to the younger you? The only person or thing that you should

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be comparable to, was YOU, YESTERDAY!

Each day, simply aim to do, or be a little bit better than you did, or were the day before. Each day, you will be a little stronger, a little fitter, a little healthier and so on.

There is no competition, only prizes!

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Go out there today, and just be you! Be proud to be you and be proud of what you are doing! Try and achieve something, anything over the next 24 hours, whether thats drinking an extra glass of water, signing up for a fitness class, taking a walk, getting out of bed when the alarm sounds, smiling more and just being happy to be here.

Be better than yesterday, but not as good as tomorrow. Take it one day at a time and be grateful for all that you have. Be positive and reward yourself for doing a good job! Have some self respect and remember, if you don’t take it seriously… no one else will either!

Happy January 😁

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You can now learn how to apply the mindset coaching online. 

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

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Hit the Slopes in Tip Top Shape

Most people are thinking about the Christmas Party at the moment… What to wear? Will it fit? Can they shift a few pounds before the event?

I’m fortunate in this respect… my company only has the grand total of ONE employee…. ME! And as much as I love a good “shindig”, a party for one is not that much fun.

Instead, I’m thinking about my fitness and strength for when I hit the mountains this winter… Oh yes, getting ready for the ski season is as important, in fact, more important than getting ready for the beach season.

You see, hitting the beach and feeling good in a bikini is all about confidence and vanity…. hitting the slopes out of shape could be the difference between coming home happy and coming home with a new plaster cast as an accessory!

So, in preparation for my forthcoming winter trip, I thought I’d put together a quick blog with my favourite exercises to strengthen my legs, back and core.

First up…. is the Deadlift!

A full body exercise, that builds up strength and stability in the thighs, lower back and core… I LOVE deadlifting, it’s up there in my top three exercises to do for just about any goal.

In this video, I am lifting very little weight for the purpose of demonstration, but you want to progress your weight up and challenge your body! This Bar weighs just 20kgs, whereas my usual workout weight would be more like 60-75kgs.

Next Up is the Curtsey Lunge.

We all focus on the front & back of our thighs but forget the importance of the inner & outer thigh muscles, and all of the ligaments that hold us together that run down the sides of the thigh & knee. I have lost count how many people have told me after a ski trip that they have “mullered” the ACL or LCL.

Don’t fall foul of this, do some exercises on the Adductor & Abductor machines in the gym or build up from a Curtsey Lunge.

The Core is as important in Skiing, as the strength & stability of your thighs, so you can hit the crunches & planks as much as you like. But my advice would be to mix it up and try a variety of stabilising exercises that incorporate movement, as well as static holds.

Something like the plank with a kick through or leg raise/glute raise.

Here are a few Plank variations that you can try.

Bring the Obliques in to the mix for even greater stability of the core & back.

You can work on your thighs and glutes from the floor as well…

My best advice is don’t arrive unprepared. If it is your first try at Skiing, remember that it is tough on the legs and back, especially if you are spending several hours on the slopes or in Ski School.

Take a swimsuit with you and reward your body with a nice soothing swim or sauna after a day on the slopes…. or maybe even a massage if your hotel provides it (which many do).

Above all though… Remember to have fun! Take in the scenery and enjoy nature (except bears…avoid bears🐻!).

Enjoy the slopes this season…. and who knows, I may even see you up there!

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://www.udemy.com/the-successful-mindset-achieving-your-weight-loss-goals/?couponCode=BLOGLINK

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

Is It Possible to Change Your Habits?

lifestyleIf you have been following me for a while you may know that I have a healthy interest in Psychology, Behaviour change & Mindset Coaching.

in fact, I have been working with many of my clients both on & offline using mindset coaching for quite a while now, and I have seen some incredible results from both them, and myself.

It’s quite incredible how strongly mindset affects your actions and decisions.

In February of this year I held a free workshop and spoke to a room full of women who wanted to transform their habits, change their mindset and ultimately improve their health, fitness, body and life.

Here is what I told them: Get your pens & Paper ready!

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You can now learn how to apply the mindset coaching online. 

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

Why Motivation Isn’t Enough

lifestyle

Motivation…. we all have it and we all lose it. But why?

Why do we lose the motivation to achieve the results that we want? The body that we want? The Life that we want?

If you are losing motivation and failing to achieve your transformation results, this video may explain why.

You see, we need to be more about “ME” and less about “them”. It really is time to start thinking about yourself, doing things for the reasons that you want to do them and above all, doing them because they mean something to you!

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

If you are struggling with your own results and would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your FREE Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

Why am I not losing Weight? 

There is literally hundreds of reasons why you may not be losing weight.

I am trying to gradually work my way through some of the more common reasons, and explain how they may be affecting your results.

This week I am focussing on Insulin Resistance.

When you think of insulin, you probably automatically think of Diabetes & discard the problem, simply because you are not a sufferer.

However, everybody has insulin, the difference between us is how resistant or sensitive that we are. Let’s just clear up, being insulin sensitive is the better side of this difference.

Let me explain in this video how insulin resistance may be slowing down your weight loss results.

As you can see if you have been eating too many sugary snacks, or maybe overeating, then this may be part of the problem.

In this case, a healthy and well balanced diet that is calorie controlled may be beneficial to help improve your insulin sensitivity.

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The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

“Healthy Recipes are so Dull” …. Really?

 I hear this so often… ” But healthy recipes are so dull!” Or “I’m bored of salads!” & “it’s all so tasteless!”

Oh come on people! Really? Is your brain so over cluttered with the crap that the media tells you, that you can’t even think up a recipe that doesn’t include something from a packet or ready prepared that tastes good?

In my 10 years as a Trainer & coach, I have heard just about every line going. When I first started training to become a PT, my tutor said “clients will use the “no time” excuse or “too boring” line to get out of anything they can, it’s the adult equivalent of “the dog ate my homework!”

Now, I took this with a pinch of salt and thought ‘surely as full grown adults, they can’t surely be using these excuses that much’. But recently, well actually, since qualifiying and starting my career, I have heard it on a weekly basis , if not once, twice sometimes even three or four times. Basically what he was trying to say to us back then was, most people are looking for the quick fix and are too lazy to actually put in the effort.

Taking the example of “the Dog ate my Homework”, I actually think that many adults shun their responsibility and accountability far more than kids do, especially when it comes to their health.

Truth is, healthy eating doesn’t need to be boring, monotonous or bland. It doesn’t have to comprise of copious amounts of lettuce, celery, rice cakes and flavourless cracker breads.

In fact, healthy eating is far more interesting, tasty and colourful than people give it credit for, and far more beneficial to our health for obvious reasons.

The fact that people do not experiment with cleaner ingredients is purely down to “it takes too long”, “it’s too much effort”, “I don’t have time”…. this loosely translates to can’t be bothered, don’t like change, believe it costs too much money…. basically…. laziness!

If you actually want to achieve your goals, and I mean really WANT them, then you will put in the effort to try. You will put in the effort to plan. You WILL put in the effort to make a positive change to your lifestyle & diet.

I Have written many Ebooks, InfoSheets and Recipe Books, many of which I give away for free to help show people that being healthy and achieving results isn’t always hard. You just need the right approach.

recipe book pic

Why not download my FREE Recipe Ebook today and see what kind of culinary delights I have conjured up in the Kitchen for you.

Just Click HERE to Claim Your Copy

 

 

Each recipe has full Instructions, Ingredients, Calorie Value and Macro Breakdown. It took some time to put together, but there is some lip-smacking meal options in there.

If you are struggling with your weight loss, why not download my FREE Weight Loss Formula Ebook and start to see if there are potential problems that you are missing out on. Just click on the image below and claim your copy.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

5 Butt Exercises to do at Home

EXERCISE logo copy 2“Does My Bum Look Big In This?”

The Backside, Toosh, Derriere, Rump, Ass, Whatever you want to call it, the Bum is an area that we always want to improve.

It could be bigger, smaller, rounder, firmer, smoother, perkier…. Need I go on!?

I thought I would share Five Butt exercises that you can do at home with little or no equipment to start sculpting that Butt.

And what a bonus, many of these exercises work your abs too. So Double Whammy!

Let’s start simple….

The Bridge

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all again.

Plank with Glute Lift

The plank is challenging enough as it is, but really get the muscles firing with this added on Glute Lift. Make sure that you do not lift your hips and take any of the pressure of the plank on your lower back. Keep them Abs On! Do 10 lifts of each leg, have a break and then go again.

The Goblet Squat

If you have a Kettlebell (or any weight) at home grab it for this butt shaping move. Hold the weight in front of your chest and drop your ass to the grass. Make sure that your knees do not travel forward of your toes. Keep the Abs on and don’t forget to breathe! Go for 16-20 squats, rest for a moment, then drop it like its hot for one more set.

Resistance Band Side Step

The Resistance Band is one of the most underrated pieces of gym kit out there. But when it comes to your tooth, its one of the best. Tie your band around your ankles, position yourself in a Demi-squat (about half way down) and step one side to the other. Feel the fire stoke up in your hips & glutes. LOVE IT. Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple but very effective exercises to shape, tone and firm up your ass!

Let me know how you get on.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.