A brilliant info graphic from my mate @attitude_fitness The importance of sleep in a healthy living or weight loss programme is massively underestimated - With 5:30 starts 4 days a week it can be difficult to get 7-9 hours per day. - My keys hacks are switching off technology and picking up a book - that way no distractions and I’m on the wind down before hitting the bedroom at 10 - In addition I always try and squeeze in a 30 min power nap a day - Ever wonder how young kids bounce out of bed ?? Think of how much unbroken sleep they get - If you could replicate that for yourself how would you feel
So if like me you have probably noticed the recent Mc Donalds commercial celebrating their 50 year anniversary, not only have they gone all nostalgic on us but they have created a couple of new offerings. - Its enough to get you salivating and ready to act on impulse, imagine a marketing team being able to do that. Before you jump face first into one these be aware of what you are eating _ To be fair to MC Donalds they are honest enough to have the calorie content plastered all over their website, its great to see such social responsibility from a large multinational. However the bottom line is, who is going to check that out while waiting to order..... Thankfully Im boring enough to crunch some numbers _ First up no one ever buys just the sandwich (Yip thats how they are branded ), you know you are going the full hog, fries and a drink.... and thats not to mention a Mc Flurry...Hands up who goes for a Mc Flurry, well add another 250+ Calories _ JR Big Mac with Medium Fries & Drink 1020 Calories Big Mac With Large Fries & Drink 1340 Calories Grand Big Mac Large Fries & Drink 1660 Calories As Per Mc Donalds Website _ NHS UK Female Calorie Guidance for Weight Maintenance 2000 calories - so the 3 options above = 51% / 67% / 83% of your daily allowance _ NHS UK Male Calorie Guidance for Weight Maintenance 2500 calories - so the 3 options above = 41% / 53% / 66% of your daily allowance _ Im not saying do or don't dine out on this, but if you do know the facts before you consume. One cheat day can easily undo a good weeks training
This day last month I laid bare my own fitness journey and how disappointed I was in how disciplined I was in my training and eating. 4 weeks on - Mindset, (9/10 ) where I’m now compared to 4 weeks ago is worlds apart - I have sorted out so much shit I was procrastinating over & was dragging me down. Mentally I feel on top of my game, business is booming, I feel I’m coaching at a better level, I’m innovating and above all else in my personal space, things are exactly we’re I want them to be. I am back to being the type of person I would want to hang around with - Training (9/10 ) I’ve trained better in January than I have done since August. I have reverted back to doing stuff I enjoy, so quite a few circuits and quite a bit of cardio. Yes lifting heavier weights may be a more efficient way to loose weight, but at what price? The way I see it is this type of training is sustainable for me, and will serve me better longterm. I also got to join in with a couple of classes - and loved it, I just wish I could do more of it - Nutrition (6/10 ) I have improved my nutrition quite a bit over the past four weeks , without going into too much detail, my diet is still too carby and I’m not getting enough protein. I’m still probably having a treat a bit too often ....these small margins are the difference between loosing 1/2lb and 2lb - Goal Setting (7/10 )- I set two clear goals last month, to be under 14 stone and run the Derry 10 mile race in under 80 mins on 3/3/17. With regards to weight I’m down 6lb to 14:11, to drop another 11 in 4 wks isn’t doable but if I get to 14:4 I’ll be happy. On Sunday I ran 8 miles at 7:49 pace so well on track to run under 80 mins - Reflection - what have I learned, three things really, - 1 Group training is so much better than individual training - 2 Do what you enjoy and you’ll put more in and get more out of it - 3 I personally find it do much easier to exercise that I do sticking to a diet plan - Over the next 4 weeks I ve promised myself not to get obsessed by my weight on the scales, it’s only one way to measure (and quite subjective ) progress. At 38 I’ve just ran 8 miles at 7:49 pace - that’s my motivation
Well done once again to two of my most focused clients at present - another 5 pound between them again, meaning that’s 1&1/2 lost since Jan 1. This is turning into a real success story due to my clients hardwork and determination - What’s the secret to their success- here are 5 areas help you achieve your goals. - FOCUS, both girls are 100% committed to achieving their goals, in moments of weakness- goal setting helps refocus and make you prioritise what really matters - NUTRITION , we have changed the girls mindset with regards to dieting in the purist sense, no restriction, no sins, no non sustainable short term diets. The girls have been set a weekly calorie allowance of 11,000 calories, anything (including cake )goes with in it. We adopt a flexible approach to dieting meaning - no banned food & if we know we are going to go into calorie surplus 1 day, we make sure we make up for it another day - TRAINING- we have devised a training program which the girls can enjoy, if you enjoy something you will put more into it. The girls have been tasked with exercising 4 times a week👌 Each session has an element of weight training and cardio - but what they do, they do to 100% - RECOVERY, the girls have at least two full days recovery each week. Recovery is often seen as an excuse to do nothing - active recovery such as a gentle walk is a brilliant way to accrue calories on rest days - SUPPORT, these girl push encourage and cajole each other every step of the way. When you buddy up with someone your level of accountability goes to a whole new level. - If you are interested in Private coaching or potentially getting paired up with someone - don’t be scared to get in touch...
#tbt to August last year when I fulfilled a lifetime ambition by coaching @tigermuaythai - This is were my love of fitness, coaching and helping people change there lives was created - I arrived there as a bashed up ex footballer and stressed to the hilt accountant. I was selfish materialistic and my values were so different than today - However under a string of fantastic coaches, @janeharmanpt @woody_visvires @sam_bastin @joey angeles @coachjasondurrant @sally_supansa - ingradual found my focus, I reassessed my life and made myself a promise that I would go back one day and deliver a class myself - What was the secret I learned from them, although all these guys have a wealth of experience and could bamboozle you with science if they wanted - They didn’t, they focused on the individual, they cared and got to know them and what made them tick. They showed they cared - Sometimes people don’t care about the perfect technique, sometimes they just want to know someone believes in them. 👏🏻coach woody sally Sam Joey Jane and Jason
Sometimes you don't need to re-write the book. - The hardest thing you will have to do is find the motivation to do whatever it is to improve yourself. That can be the motivation to get up a go for a run, the motivation to walk through the doors of a gym for the first tim or the motivation to reach out and ask for help. Find your purpose and motivation will come easier _ Once you create a routine, and that routine become a habit, fitness and improvement in yourself comes easy. It become part of your day, just like getting up, making dinner and driving to work. Its as easy to create a good habit as it is bad.....you just need will power and support. _ Friendship - thats were the magic really happens, when you make friendships in the gym and you encourage each other to be the best version of yourself. You will give up on yourself a lot sooner than you will on a friend. _ I have people who train with me from all walks of life who never knew each other beforehand. But will similar goals of self improvement and betterment they have struck up friendship which will carry them through all types of adversity. - Social interaction and mental wellness is every bit as important as physical improvement
Given the private messages I got - the fear of the unknown, and the fear of knowing how to get started are pronounced. It hinders so many to the point that they procrastinate, that leads to inertia and ultimately nothing gets done. As such here are my 5 best hacks to overcome fear - Think about it differently, rather than see it as a threat, flip it on the head and think of the new experience as one of excitement. As a kid remember how you were afraid getting on a bike swing etc, and the euphoria you felt after you mastered it. Focusing on your fitness is no different, embrace the fear. _ Set yourself very modest goal initially so much so that they seem to easy. Nothing will motivate and breed confidence quicker than hitting a goal. After a run of hitting your goals these can be stretched to make them more challenging _ Enlist the the help of a specialist, someone with a niche in that area. We all have that one friend who goes to a 'specialist dentist'. When it comes to overcoming your fitness fears - don't be scared to enlist the services of coach to work with one on one, who over a period of weeks will post your confidence and give you expert guidance on specific exercises _ Think of the bigger picture, I am sure that the fear of missing out, greatly outweighs the fear of looking daft in a particular exercise. If you are a busy parent for example is the fear of walking into a class or the fear of not being physically fit enough to play sports with your kids......Think about it. _ If the above four points don't work, theres always no 5. The F it approach, who gives a shit. In all my time coaching or participating in group exercise I have rarely seen anyone judge what someone else is doing. I'll let you into a secret - those people who have there perfect squat or deadlift did not get it over night....it took years of refinement and many repetitions. They are probably so focused on their own work out they won't even see what you're doing. That said they will probably be the first one to offer you assistance.
Shout out to these 2 girls Emma and Biddy who between them have lost 15lbs (5lbs more than planned ) between them - What’s the secret formula ? There is none, you get out of your fitness routine what you put into......These girl put in it, and don’t complain- well Emma might a bit - Training wise these girls are consistently training 3 to 4 times a week. We don’t do anything they dislike, but have a great blend of cardio and resistance based training - Nutrition wise - there is absolutely no fad diets, no diet plans, no restriction on carbs or fats, sins or banned foods. Not- only this but their calorie intake has been increased to circa 1600. It’s very difficult to diet (in the popular sense ) and train (not exercise ) to the best of your ability - They have been educated about sensible sustainable long term choices and can each eat what they want so long as they stick to their Calorie target - Goal setting- Both are aware the the gains since the start of the year are non-sustainable, we have targeted an 1-2lb drop each week moving forward. This enables them to hit their Easter target 👏🏻👏🏻 girls Any enquiries please get in touch
Never let anyone judge you base on there perception or value, stay true to yourself _ If I have one regret from my football days it is i spent way to much time focusing on my weaknesses and took my strengths for granted - My lack of pace was my major downfall in my football days (as everyone knows ), and despite the hours of training it only ever improved marginally. It was only when I came to the end of my career I realised I wished I had of focused on my strengths as much - Had I done so i think it would of served me better and ultimately led to greater improvement all round _ Everyone thinks that to get fit you need to do X,Y,Z and follow a rigid plan. In my eyes wrong. _ If you are a fitness model/bodybuilder/athlete/professional sports person - yes there are certain training protocols you need to follow in order to achieve your goal. _ But for most people its a case of finding your strength, find what you enjoy and do it to the best of your ability, as often and consistently as you possibly can. _ Yes it may not be the quickest route to success but i can guarantee you - you will stick at it for longer, and over time make greater progress _ The best training or diet plan you can do is the one you can stick to consistently. You will be much more consistent with something you enjoy _ So the next time i get asked if i believe in Cardio, HIIT or weight training........I'm going to ask are you a fish or a monkey _ Feel Free to tag and comment below......
Planning going on for the week ahead.....Checking in on my Facebook groups😍 - As most of you know I have been attending a business mastermind - the greatest thing I’ve learned is setting time aside each dayto plan the following day - I find my productivity has gone through the roof, I get so much more done in a day, I still have massive room for important though - Prioritising my tasks means I get the import stuff done, and don’t get drawn into procrastinating over mundane tasks - I’ve invested in a proper planner , the #pandaplanner which I love - each day I set my goals, and affirm them by writing them down - The next time you think you can’t exercise because you don’t have enough time, think how many minutes you waste in a day - If through planning and eliminating procrastination you saved 30 mins, that’s enough time to sneak in a quick home Tabata Workout - That workout could be the difference between you hitting your #weightloss goal - If you need help or advice on fast effective home workouts please DM or comment below.
Fear -In my opinion possibly the main reason people never achieve their fitness goals - The fear of walking through the doors of studio or gym for the first time - The fear to reach out and ask for help _ The fear of the not knowing what to do and standing out from the crowd, of leaving yourself open to judgement _ The fear of not being able to achieve what you want achieve. When you set yourself a challenging goal, the fear of failure can often stifle your ability to even start - That doesn't have to be the case - take a close look at the picture above - that's me learning to swim last year, in a swimming pool full of kids. I've had an irrational fear of open water for some time and last year I finally decided to face up to it _ Did I feel fear before it? Absolutely. Was I afraid of being judged as a 38 year old learning to swim? Absolutely. Was I afraid of asking a swimming coach for help? Absolutely. Was I afraid of not reaching my goal? Absolutely. Was I afraid of others ridiculing me? Absolutely _ But I did ask for help. I enlisted the best swimming coach in the complex and via his guidance and my practice, my swimming improved. The first day was awkward and I was self conscious, the second day a little less and by the end of the week my swimming lesson with the kids was just another part of my day. _ Never be afraid to challenge yourself, push your boundaries and step out of your comfort zone as that is where true progress is made. Never be afraid to stand out from the crowd - be gloriously different
So yesterday I put this snap up on my Instagram stories and got quite a few comments from people (generally ppl I don’t know ) say it’s an inefficient use of time and a poor workout.here’s my thoughts💭 — Don’t let anyone influence what you do, other than your coach, always listen to your coach / PT - there’s a reason why you enlist their services — Anyone who knows my training philosophy know I love variety - but when it’s cardio day and there’s snow outside, you improvise. — I love to challenge myself mentally once a month, this keeps me sharp. Ok this workout isn’t the most effective, but when you are 8500m in and your glutes are on fire _ it tells you it all about your mental fortitude. — I love the fact my mindset has now shifted with the aim of achieving my medium term goal. 1 month ago the snow would of thrown me off and give me an excuse to sit at home. — There is no such thing as a right or wrong workout, it’s about where someone is at in that particular moment in time. Sometimes you don’t want a workout that requires thought, sometimes you just want to get a sweat on and get your head shared. DO WHAT MAKES YOU HAPPY
Most people kick start their new year with a health drive and lifestyle change... __________ Don't worry if the route you have chosen isn't yet delivering result, its only two weeks, if after two month its still not delivering then its time for a rethink. Don't be scared to try something new but before you do, ask yourself the questions did you fully commit and were you consistent to plan? ________ Have you are started a new training or eating plan but you have fallen of track already? Cut yourself some slack, don't beat yourself up and change your mindset to focus on the progress made, rather than the distance to go. Dust yourself down after failure and get back on track as soon as possible. Consistency over time will reap rewards. _________ Be aware that longterm sustainable lifestyle change won't happen over night. Be aware that some days you will succeed and others you will fail. Bask in the glory of both success and failure, learn from them, look forward to the challenge but stay true to the plan - knowing that if you consistently have more successes than failures you remaking progress. __________ PROGRESS - not the rate of progress is the key.
A fancy name for a simple concept...The fitness industry loves to over complicate things. _____ Its the amount of exercise you do on a daily basis that doesn't constitute formal exercise. Walk upstairs instead of the escalator, walking around the house, getting in and out of the car, rolling off the couch putting the kids to bed.. any time you move during the day you are using energy (calories ) . ______ Two identical men (height weight etc ) one a builder and the other a GP will have very different daily energy requirement due to the physical aspect of their jobs. ____ Increasing you NEAT can massively help on your weight loss journey. ________ If you are trying to loose weight or recomposition its going to be way more difficult if you don't know your NEAT or more specifically your Total Daily Energy Expenditure. Tag a friend who needs to know this.......
43 runners and and counting embarking on the rebuild fitness weight loss challenge...... With long term sustainable nourishment and training at the heart of it.... - With 2 #edsheeran tickets in Belfast up for grabs it will be interesting to see who gets them👍🏻 The first week of the weigh ins has commenced with sensible #weightloss the goal.... - It’s never too late to start. - Workout of the weekend tomo @9
Sometimes we can very easily lose sight of what being healthy actually means.....so here it is actually defined.....bare this in mind the next time you beat yourself up about: -having a takeaway with the family -going for drinks with your crew -missing training because you have other priorities -not giving 💯 because your minds elsewhere There will always often be a trade of between the mental social and physical aspects of health, the key is finding the balance that works for you- not someone else's perception of what will work. For me physical fitness is crucially importantly, but not to the extent that I'll sacrifice pizza (or any carbs ) or a drink with friends ....... However that said my balance has been out of sync the past month - my no.1 #goals is to address that in the run up to Christmas..... Feel free to comment any feedback below, and if I can gelp @in any way just get in touch 👌 #fitnessjourney #irishfitfam #learning #weightloss #weightlossjourney #exercise #training #cardio #weights #hiit #metcon #fitnessmotivation #strengthtraining #youredefined
The Blog is UP!!!!!!! Come have a look and read the new article for the week! An easy way to push through your hump day! The link is available in the profile at www.1busymommy.com. Hope you enjoy! #blackmomsblog #1busymommy #busymommy #youredefined #personaldevelopment #consciousness #values #progress #progress2017 #momsarethebest #momshelpingmoms #momsdiary
Being back in classroom was nerve racking and daunting in equal measure.....opening up and being completely honest about your biggest fears and character flaws is never easy, especially to a room full of peers. In order to grow as an individual you must surround yourselves with those smarter and more informed than you. In order to be the best possible version of myself I have decided to do just that, to push my boundaries and leave my comfort zone....Really lucky to be part of a chosen few....thank you @philgraham01 for allowing me to be part of this exciting project....Lets see were the next six months takes us all..... #highimpact #mastermind #fitnessmotivation #fitness #fitnessjourney #irishfitfam #learning #education #youredefined Photo @martinirvinephotography
Very seldom will I ever post details of individual clients but some times - a shout out is needed. Here's Colm getting a well earned pat on the back, from some of the ones in the class. Colm has been a consistent runner over the years, but doing a 1/2 marathon in 1hr 49mins at age (60+ ) can not go unnoticed ......this shows whats achievable with a consistent training regime👍🏻 #fitness #running #runningman #fitnessmotivation #youredefined #irishfitfam #cardio #functionaltraining
Today is #nationalfitnessday - get out and get active...... When most people embark upon their fitness journey they do so privately, walking running swimming ...... my ownly advice to anyone starting out is don't over think it, do what you enjoy first and take it from there, throw caution to the wind and jump in both feet....once you find your confidence & feet human nature will take over and you will want to join in structured classes and or Private training where you take yourself out of your comfort zone and to a place of progress.... #fitness #getactive #fitnessjourney #fitnessmotivation #irishfitfam #cardio #resistance #hiit #conditioning #metabolic #youredefined