Tag Archives: weight loss

Get Yourself A Blender. Right Now!

So last month I got a blender, already I am in complete love with it!


It’s made my life so much easier – I can make really really high quality meals in under 5 minutes & the best part is, you can take it with you!


I’ve had breakfast in my car, while working, at a friends Football match, while shopping – it’s great!


Here are my top two favorite recipes if you haven’t seen them on Facebook!


Hope you enjoy them as much as I do!





Keep working hard guys & gals!




The 6 Habits Of Naturally Strong People


It’s quite a sad sight to see nowadays – people not getting the results that they work so hard for.

Millions of men & women go to the gym every single week, they’re dedicated, hardworking & they pour their hearts out for months on end. Yet all they have really gained is a pile of empty water bottles in the cupboard.

They gaze at the few who just seem to have amazing physiques, lift huge weights & seem to have the health & vitality of a monk!

Well what’s the difference in the two types of people?

What separates the few who get the results VS the many who dream of getting them?

Well over the past 13 years I have noticed a few key things that the ‘lucky, genetically gifted’ people do, that nobody else really takes action on.

To be completely honest – these probably aren’t going to be some great, new, shiny rules that have only been discovered by scientists.

They’re just ‘trick of the trade’ so to speak.

So here they are:


  1. Set A Specific Goal

This first on my list because I believe that it holds everything else together.

If you don’t know where you are going, how do you ever expect to arrive at your destination?

Would you ever dream of going to a new job on your first day & setting off driving in ay random direction & HOPING that you would arrive on time & in the correct place?

Of course you wouldn’t!

But strangely that’s exactly what a lot of people do with their physique & performance

People just aimlessly train not really towards a specific ATTAINABLE goal – its either to ‘lose weight’ or ‘bulk up’

Having a goal to work towards ensures you are on the right path & if you ever stray from it you can readjust & get cracking again. Confident that youre on the right track & moving forward.

If it’s your physique that you want to improve, then get some pictures of people you want to look like pinned up on your wall.

If its performance (whether it be strength, speed, flexibility, agility, stamina etc.) then the same applies for you.

Work out what a realistically achievable goal is for the next 6-12 months, write it down & put it somewhere that you will see it EVERY SINGLE DAY.

Doing this will ensure that you have a constant focus of what you MUST DO every day in order for you to reach that goal!


  1. Don’t Ignore What Your Body Says To You

Too many times I talk to people who train when they’re either ill, tired or in pain.

This really gets my nickers in a twist!!

If you’re tired to start with how do you expect to put in the effort to train effectively? Even is by some miracle you did, your body is screaming for rest, so by pushing yourself hard you’re asking for an injury or at the very least you’re just going to push yourself deeper into exhaustion.

The same goes for being ill & ‘pushing though it’.

If your body is ill, its primary focus is to make you better, so again it needs rest.

Your body WILL NOT make any gains while you’re ill because all of its focus is to get you back to being healthy, not gaining mass on your biceps or setting a new PB on deadlifts

Next injury…

Please listen closely here.

If you’re injured then there is a problem within your body. Putting I though more stress will make the injury worse. Period.

Unless you are doing specific recovery training FROM an injury after it has been mended by medical staff or a physio then putting strain on a weakened, injured body part is just plain stupid.

You need to gain a sense of what your body is telling you & more importantly – listen.


  1. Prioritise Your Health Over Everything

This ties in with rule #2 nicely.

If you aren’t healthy then you can’t train as effectively as you would if you were in peak health

This means that every single workout you might only be getting 60% of your bodies potential output, which means 60% of the progress right?


If you aren’t in good health (meaning you’re stressed, don’t breath fully, have bad posture, injuries, bad nutrition etc.) then your body won’t be as effective at recovering from your workouts too.

This then means that you could be getting 60% from your workouts but because you aren’t recovering your body only progresses by 20-30% of your optimal

If you eat crap food, don’t stretch, your postures out of alignment which means your organs don’t function properly & you can’t breathe fully you’ve got no hope of your body even giving a small percentage of its energy to the workouts you put yourself through, never mind actually recovering muscles from the workouts

Your bodes main goal has & will always be to get you to be healthy & work optimally, if that’s not in place then kiss your gains goodbye!


  1. Find A Mentor

Finding someone that knows their stuff in your chosen field can literally shave decades off your learning curve.

This is a he advantage to you as you can take the guess work from everything & focus on the stuff that will get you the results!

I personally have 5 mentors in my life that I can get knowledge from

If you can’t get access to ANYONE (I find that hard to believe in this day & age with the internet) then I recommend reading!

Honestly – this is something that I’ve found recently but I can tell you one thing for sure, I’m NEVER going back to not reading as much as I do now!

You learn so much from books it’s untrue – plus you have the added bonus on dipping in & out of them at your leisure, no need to set appointments, travel to faraway places & pay for their time!

If reading isn’t your thing get them on audio tapes or look for videos!

Whichever way you want to do it – you need to learn more about what specifically will help you achieve your goal


  1. Be Consistent

If you can create a routine, form habits & be disciplined enough to stick to everything that you should be doing then you start & create a reinforced image of yourself that you are a person that gets sh1t done!

When you see yourself as someone that sticks to what you say you will do then you start & create momentum in your training

It will be hard at the beginning to get the process started yes, but when you start & put everything  together & the results come you will again, reinforce yourself about the whole process & move up to another level.

Even if that jump in another level is you become a little more excited about eating healthy food or to stretch then so be it.

When you have consistency in your training you almost magnify progress because you build upon last time, rather than starting from scratch a few times a year

You enjoy sticking to the plan for the week & feel good about yourself looking back on the week & saying to yourself ‘Yeah. I did work my ass of didn’t I?’

It’s a nice feeling to have!


  1. Don’t Neglect Your Insides

I want to finish off with a biggie!

But I’ll keep it short don’t worry!

The conditions of your insides determine what your outside looks like – plain & simple

People who understand this one key principle have a massive advantage right away

I’m not going to tell you to eat your greens & drink plenty of water (you should be doing that anyway)

But what I will say is that up to 60% of the way you look is determined by what you consume

Not only how you look but how you feel too!

Lacking in energy?

It’s your foods!

What I will say is that what works for everyone else, might not necessarily work for you…

You see just like on the outsides, our insides are completely unique so what foods work for your gym buddy might not be the best way for you

The amount of the foods matter too.

Play around with the amounts of meals, amount of food per meal & what foods you eat to find what works for you the best.

Do your best to avoid processed foods, sugars & saturated fats – apart from that play around.


There you have it

My top 6 principles to keep in mind as you venture further into your journey

Like I said, nothing really earth shatteringly new right?

It’s mostly common sense stuff that just gets overlooked & neglected in the pursuit of mass marketed crap!

You have a choice to make now…

Continue the way you’re going and in 6 months time, you’ll probably still have the exact same body, continuing the exact same journey, repeating over and over.

OR you can follow my advice & start making real progress within your health & fitness!

I know which one I would choose.


Speak Soon




The Secret To Weight Loss

So as we all know being overweight is a problem for your health.

As to the extent of problems -well that’s down to how overweight you are how long you have been in that position.

Type 2 Diabetes, Stroke, Heart attacks, Kidney problems, Liver Problems, Bad Breath, Sore joints to name some of the more commonly know health issues.

So I’m sure that if you have tried to loose weight – you’ve tried at least one or two ways of doing so?

And if you’ve had success and kept it off then congratulations!!! I applaud you!

However, If you are someone who struggles to shift those extra pounds on a consistent basis then you have finally found a solid answer you can rely on…

Step 1 – Get Disturbed. Make it worse that it is if you need to – you need it to get to a place where it will get you to the point you need to do something about it! Take a blood test to see what your body looks like on the inside, try on a pair of jeans that used to fit, look at yourself in the mirror naked and tell yourself how you really feel.

Pain is your friend if you don’t just live there, if you use it as a signal that something is wrong and something needs to change then it an become your friend.

Otherwise you can get around people who have what you want – where people are REALLY fit & healthy. This alone – being around people who have what you want will be a natural way of pulling yourself toward that as it has become the norm of the people you spend your time with.

Step 2 – While feeling this disturbance, you make a real decision. That decision requires what you want, not the game plan – here’s the difference…

What you want is to loose 20lbs, have your energy increased, have healthier skin and to fit into that pair of jeans from a few years ago.

Not run 15 miles and fall over as a pile of hot, cramped & sweaty mess!

Focus on what you want, why you want it and what you can do about it.

If you cant run, swim, walk, try an exercise class, do something at home, dance furiously in the living room with music! Whatever it takes!!

Step 3 – Create a real plan. The clearer a goal is the easier it is to accomplish it.

If i said to you “throw this pen (I handed you a pen) Over there”

And I pointed to a large office space

What are the chances you would hit the specific thing I wanted?

0-none, that’s how much!

Now If I said you “aim for that specific bin right there” & I walked up to it and touched it, you would know exactly where to aim for right?

Weight loss is the same, “loosing weight” is a really bad goal, “20lbs in 6 months” is great!

Step 4 – Don’t start doubting yourself. Along the way there will be some hard times, some days you wont want to eat right & exercise but it’s on those days where the real work begins!

You, like me have probably had time in your life where you have done something that before you set out, thought it would be impossible then did it!

Keeping that goal in mind as much as possible throughout the day will be a fantastic way of ensuring you thing “how can I” when problems arise.

Step 5 – Set yourself up to win. Have your running shoes by the bed, clear out the rubbish food from the cupboards and don’t arrange those huge nights out.

Am I saying you can’t have fun?

No – I’m not a complete Health & Fitness Freak

I occasionally enjoy eating really unhealthy, tasty food, but I also train my ass off!


The real secret is to have to have a balance that is tilted towards your goals so you can do it for a very long period of time without going mad or seeing no results.

Step 6 – TAKE ACTION. Nothing will happen if the only thing you do is read this blog entry and go back to doing what you always do.

In a years time you will be worse than were you were now and probably more frustrated as a rsult of loosing weight and putting it back on again Read here for more on that here.


Step 6 – Reward yourself when you hit you’ve goal and set another! As humans we thrive of working towards a goal. If we accomplish that goal we should have a reward!

That reward can be anything you like but make sure its something that really cement is that hard work pays off.

Once you’ve celebrated set another goal, maybe something not quite so adventurous this time – how about to maintain current body fat/dress size for 6 months?

Whatever take your fancy :)

The main thing is that as we move towards the ‘ideal’ – whatever that is for you – we keep our bodies in a state that allows us to be energetic, happy & driven to get what w want & a healthy body that isn’t being weighed down by unnecessary body fat is in my opinion the worlds #1 problem that can be fixed by ourselves.

So set a goal & smash it!



Speak soon




Finding It Hard To Lose Weight?

First we need to understand HOW most people try and loose weight

Well there are 7 steps. These 7 steps are in my opinion the best way to clearly explain why people aren’t getting the results they want within their lives, but for now I’m going to use it in an example that many people will be able to relate too – wanting to loose weight.

It can be extremely frustrating when trying to loose weight – you eat the wrong amount of bad food and then feel unhappy about your body and decide to go on a diet. The diet works for a while but after a few weeks/months you notice that you aren’t loosing it like you once were. This then can create more stress leading to more comfort eating!!

This is a very bad cycle to get caught up in and its also an easy one. You see when you go on a diet your basically restricting the amount of food that goes into your body.

Now if you go to an extreme your body realizes what you’re doing and gets really good at storing the food you eat as fat (so it has fuel to live of when you starve yourself again).

Once you then relax with the diet your body STILL stores the fat in a very efficient way – meaning you’ll put on more weight a lot faster than you imagine you would.

Well its time to break it once and for all before it becomes a never ending stair case of pain and misery… like this one :)



So here is the 7 Step Process that most people follow when aiming to loose weight

Step 1: You Feel Pain.
You let your weight so out of control that you can’t bare it any longer, you can’t fit into your clothes the same as you used too, someone says something or you look at yourself in the mirror one morning and say enough! All of which basically push you over the edge which inevitably leads you to step 2…

Step 2: You take action.

Step 3: You get results (you loose weight)
You can fit into the biggest jeans you have easier again. You notice that you’ve lost a little weight and congratulate yourself

Step 4: The pain reduces

Step 5: You loose your drive

Step 6: You stop taking action at the same level as you were

Step 7 You go right back to where you started from!

This viscous cycle can go on for literally years without people even becoming aware of what is happening. Now you have understood where you are going wrong you have to power to change what you’re doing and start getting the results you want.

These 7 steps, in my opinion explain why the vast majority of people struggle to loose weight and KEEP it off.

Come back next week to find to exactly how to do it the right way…

See you there