The Power of Habits

I have a saying that I use with some people:

"Most of what we do in life is a habit."

That's to say that the majority of people (not all) are in the career they're in, not because they actively chose it but because they've ended up there, they eat the food they eat because "it's just what I eat" and heck, some people are with their life partners because they seemed to "end up with them." They're living by their habits.

High aspirations, I think not...

If you repeat something often enough it becomes a habit rather than a conscious thought.

I saw a quote recently:
"Nobody ever wrote a plan to be broke, fat, lazy or stupid..."

And that's exactly my point. Much of the life we posses has come to us not by proactive mapping of our life, aspiring to various milestones along the way and moving along stepping stones towards an end goal. instead, they have come as a result of our habits; habits that we haven't intentionally chosen with an end goal in mind. But what if we looked at these habits and made a conscious effort to amend them in order to impact our future selves?..

By proactively choosing your desired outcome, you can put in place some conscious actions which eventually, become your habit.

It was Aristotle who said:
"We are what we repeatedly do. Excellence then, is not an act, but a habit."

Start with something obvious - your physique. Do you look exactly how you want to look?

You look the way you look not by accident or chance, but because of your choices, lifestyle and habits.

If you can actively change your mindset, alter your actions I guarantee your body will follow. Here's what I mean....

THE POWER OF 21
It's said that in order to form a habit, you need to do something 21-28 times consecutively (depending on who you ask). The key part here is consecutively. Too many people try to alter their eating habits and weekend one comes around and shock horror they've picked up on the term "cheat meal" / "treat meal" and they're knocking back McDonalds like it's about to go out of business. At this stage you cannot have a cheat meal - you do not have the habit of healthy eating yet. Therefore, this isn't a "cheat meal" - it's simply your normal habits rearing their unwelcome face again.

PLAN OF ACTION
If your current diet is your issue set that as your 21 days to focus on it. Some people may call it a "detox" but I look at it from a different point of view. Don't do it with the intention of detoxifying your body (as if that's just a 3 week process), do it with the intention of switching your mindest and, as a result, your bodies setting to healthier habits.

ABSTINENCE MAKES THE HABIT GROW STRONGER
For 21 days, allow yourself no treats, no alcohol, no sweats, nothing that you probably describe as "exciting" or "fun". You're not a dog - get your excitement elsewhere - not from food. "But it's boring not drinking"... I tell you what is boring: trying on clothes and nothing fits properly, being in a group of friends and feeling conscious of the way you look, feeling uncomfortable every time you might need to reveal certain body parts in front of people, looking at yourself in the mirror and not liking what you see - THAT'S boring!

WHAT TO EXPECT
Week 1 - Immediately you will have the "forbidden fruit" feelings. Just because you've consciously said, "I can't have it", you want it even more. This is natural and will only last a couple of day. Change your mental approach and rather than say "I want it and can't have it."
Say: "I CAN have it... but I choose not to."
Week 2 - Now you ACTUALLY want it. Week 2 is the tipping point. Most people can make it here fairly comfortably; it's those that strive to conquer week 3 that actually change their habits with any longevity.
Week 3 - Defeat week 3 and you're there. You should really start to notice a change in what your body is saying to you. For instance, if you've managed to swap your daily bowl of (not so) Special K for 21 breakfasts of eggs and turkey then your desire for the old breakfast should have depleted. You probably aren't craving alcohol by now and, you might EVEN be considering adding on week 4... GO FOR IT! The longer you can abstain during your habit building phase the better!

SUSTAINABILITY
Don't worry - this isn't forever.  But... It's not a short-term fix; it's an intensive period designed to adjust your bodies cravings by adjusting your thoughts and actions. This should allow you to take better control of your eating habits and build an awareness of your habits and eating cravings or desires. You may even choose to re-visit this technique later in the year if for some reason you've fallen back into old habits (often after Christmas, a stag/hen do, a holiday or even a festival).

This isn't designed to be sustainable for the rest of your life. You are going far beyond what you would do on a daily basis. For these 3-4 weeks you might even live what you consider to be an unsustainable lifestyle. That's fine - it's just a few weeks!

If you DO manage to make significant changes to your habits then that's great. You can now move on and apply the same method to other less desirable habits. For instance:

- How often you visit the gym
- Drinking habits
- Smoking
- Sleep patterns
- Attitude and positivity
- Confidence through self affirmation

The possibilities are endless! Go forth and explore the power of 21!!!

Here E.T / Eric Thomas aka: "The Hip Hop Preacher" talks more about "The Power of 21"
https://www.youtube.com/watch?v=xBtz7TUwkdA

UFC Commentator and all round spiritual guy, Joe Rogan puts it slightly differently (including some rude words) but take note, particularly his points on the benefits of exercise and his final point "The brain is the general, the troops are the body..." Spare 4 minutes and watch this
http://educateinspirechange.org/health/need-motivation-exercise-get-shape-listen-joe-rogan/

Don't forget, you can follow me on www.Twitter.com/MichaelD_PT www.Twitter.com/MichaelD_PT and www.youTube.com/user/BigMikePT

Simple Tips To Help Get You To The Gym

Today one of my clients said to me:

“I’ve got a wedding that day... can we train earlier?”

To which I paused for a moment to reabsorb what he said and then replied, “Of course.”

You see many people (probably him included at some stage) would say “I’ve got a wedding that day so I can’t train.” Taking the first hurdle or potential issue as enough reason to not exercise.

There’s an old phrase:

“Those who want to, will find a way. Those who don’t want to, will find an excuse.”

There will be endless barriers and seemingly legitimate reasons to NOT exercise throughout your life. But is your glass half empty or half full? It’s how you approach these potential issues that will dictate your frequency of exercise and, ultimately, your progress (or lack of).

Here’s a few simple ideas for the millions of people that this applies to:

1. Pack your kit and take it with you or leave it on your car seat: If you go home to get changed, the chances are you’ll have a quick sit down, maybe have a snack and soon decide it’s got too late for the gym now. Instead, have your kit staring at you as a constant reminder it’s a gym day
2. Exercise before work (1): Your end of day might not be set in stone and work may drag on causing you to miss the gym. Or, you might be tempted by other things to fill your evenings with like social occasions, seeing friends, spending time with family or, just relaxing. Get the gym out of the way first thing and you’ll know your evenings are yours to do as you wish.
3. Exercise before work (2): If you wake up late or genuinely need more rest some days this gives you a chance to fall back on evening training as a back up. For example, you wake up and REALLY need another hour, that’s fine. Because you usually train before work you now need to go to your back up option of training that evening. Always have a back up
4. Train in your lunch break: This might not be practical for some people as they’re nowhere near a gym or there aren’t shower facilities at work. If you can visit the gym in your lunch break then you’ll be forced to not waste time, train short and intensely and you’ll probably end up fitting in more into a short period. Alternatively, consider outdoor training, bodyweight work and running. If your offices have shower facilities then there’s no reason why you can’t train for 30 mins at lunch time.
5. Meet a friend: If you’re reading this blog then you have some sort of conscience as you’re looking for ways to improve yourself. If you have a conscience then you won’t want to let down your friend. Make plans and stick to them.
6. Hire a personal trainer: People utilise personal trainers for all kinds of purposes. One common one is to keep them regimented. If you’ve booked something in your diary and their diary and you’ve paid for it then you’re much less likely to miss it.
7. Book into a class: Similar concept as the PT idea. Booking yourself into classes is a great way to make yourself accountable and also not go to the gym “later” but plan something precise that means you’re in the gym at the exact time of the class.

Don’t forget to follow me on Twitter (@MichaelD_PT) and YouTube

Don't Believe The Hype

You don't need to look far to see offers of a drink that will be your solution to muscle gains, a tablet for weight loss, a non-evasive surgical procedure for visible abs, a 2 minute workout for the body you've always wanted and much more.




Some are better disguised than others and some simply try to bamboozle you with words that make you think "Yeah - I need that in my life!" I mean just watch this Garnier advert for an example of these promises...
https://www.youtube.com/watch?v=Te3aXFKErXs






Apparently it's the "L-Bifidus" that means I only need to moisturise once a week?... Have I missed something!?...




At times it can be hard to decifer what's hard science, "bro-science" or marketing fluff.




Here's a few things to look out for:




DON'T fall for short term promises
Ultimately, there's a reason you have "gym regulars". Health and being in good condition comes from regular and consistent exercise with a balanced diet the majority of the time. If you could do things for just a short time and have them mastered then there wouldn't be full time athletes. They'd practice once a week and keep a regular job in all of their free time. People dedicate themselves to a sport just like individuals will dedicate years to building and maintaining a healthy lifestyle. The guy on the front of the "12 week body" didn't get his physique in 12 weeks... well, if he did, he probably wasn't in bad nick to start with.


Remember your starting point
"The enourmous lady in the advert lost 5 stone in 5 weeks... I'd like to lose 5 stone in 5 week" you say. Consider your current activity level vs their current activity level. The likelihood is if she's buying home workout programmes then she's not a gym member and we can assume therefor, in the majority of cases, she doesn't exercise regularly. So, to take something like the "Insanity" workout and train 6 days a week from doing nothing originally, of COURSE she's going to lose weight! This doesn't mean everyone can expect the same results. The big lady in the add probably would have lost weight if she took her dog for two brisk walks a day; it doesn't mean we can start selling dogs as a weight loss solution.




If your diet has an end date then it's useless
Ultimately you're always "on a diet". It might not be a good diet, but it's your diet. The solution to managing your weight and forming a desirable physique and maintaining the required energy levels is to form a sustainable diet. Dieting for a holiday in four weeks might require some last minute tweaking; but expecting to crash diet for just 4 weeks to undo 40 something weeks of punishing your body!?.. You don't have the balance right there I'm afraid.




If a workout guarantees results - avoid it
There are so many variables that impact results including rest, current activity levels and diet. To offer guaranteed results is impossible. Worse still, if they put a number to it such as "7lbs in the first week" just run for the hills. This is not to say you won't benefit from it at all - just be wary "promises" aren't always promises.




There is no "BEST"
If someone is selling you "the best" (not "one of the best") then they're lying! There is no best! That goes for exercises and diets alike. Different things will work for different individuals. This is why it can be short sighted to buy a product from an online or television advert and expect life changing results every time.




Short and sharp...but not THAT short!
As peoples lives become busier and people become lazier, many people are looking for the next best/shortest thing. While short, sharp intervals are great for burning body fat and improving your metabolic rate, be wary of anything that suggests you do "just 5 minutes a day" or similar. Best solution? Make time and stop being so lazy!




"Look I'm hardly even breaking a sweat but still getting a really great workout"
If the people on the TV sales channel aren't really sweating, they're smiling and chatting non-stop about pointless things then it's not a good workout. You don't have to be in pain to workout but you do need see a distinct difference between "workout mode" and "day-to-day" mode. Somewhere along the line you're going to need to work hard!




Don't believe the hype... https://www.youtube.com/watch?v=9vQaVIoEjOM




Don't forget to follow me on www.twitter.com/MichaelD_PT www.twitter.com/MichaelD_PT and www.youtube.com/user/bigmikept

“If you want to make a change, you have to make a change”

Albert Einstein is quoted as saying:

“Insanity: doing the same thing over and over again and expecting different results.”

 

Yet, all these years later, some people are BAFFLED as to why they’re bodies aren’t behaving as they wish it would.

So here are a few easy adjustments that you can make to your dietary and lifestyle habits in order to improve your metabolism, health and general body composition:

-          Take the stairs

It’s an oldy but a goody. Once you do it EVERY time you’ll realise how many steps there are in the world. You’ll burn more calories and improve leg toning. Every little helps!

-          Eat more protein

This isn’t just for the guys in pursuit of big muscles, everyone can benefit from eating high amounts of protein. It improves metabolism, alertness and is a great source of energy. Furthermore it will help with repair and recovery from everyday strains and exercise. Aim for at least 1g protein per kilogram of bodyweight every day

-          Get outside

If you can, exercise outdoors. If not, make sure that you get some time outside everyday – lunch breaks are a great opportunity. Exercising outdoors improves both mental and physical wellbeing. Outdoor exercise has been found to offer greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression

-          Be your own transport

Do you always NEED to take the car, bus or train? Why not walk or ride a bike? Get off the train a stop earlier and walk? You’ll burn some extra calories each day, improve lower body toning and feel revitalised and alert when you reach your destination

-          Drink more water

It’s basic but heavily underrated – water is your bread and butter... if that makes sense? The human body is made up of around 70% water, a large majority that needs regular topping up. Water is responsible for regulating metabolism, bodily functions and flushing out unhealthy toxins and waste products

-          Control your food portions

From a young age, many people are told “Finish what’s on your plate”. This is a terrible habit to learn and one that’s tough to break. Be conscious of your food portions and differentiate if you’re eating the food because you need it or because it’s there. Remove some of your food, eat what you have and wait 10-20 minutes before deciding if you need the rest of the food.

-          Don’t eat with emotions

A large number of people eat to improve their emotional state. Comfort eating is present in most of us. Try to replace this tendency with exercise. The rush you get from endorphins released during exercise is much more fulfilling and is also likely to improve your food making decisions post-exercise

-          Snack more often

Don’t be afraid to snack, in fact structure them into your day. Often people will wait until they’re over-hungry before eating. As a result, food choices are often compromised as is the perception of portion control. As a result you eat less clean and healthy food, and more of it

-          Do some resistance work

You may consider yourself a “cardio person” or similar but EVERYONE should perform resistance work each week. Benefits included improved strength, posture, bone density, metabolism and reduces the chance of injury, to name a few.

-          Eat before food shopping

If you eat prior to food shopping you’re much less likely to impulse buy and purchase food based on your current state. Instead you will be clear thinking and able to make healthy, appropriate decisions to fit your lifestyle and diet

-          Leave nothing to chance

When it comes to living a more “healthy” lifestyle, it’s essential you plan meticulously in order to make sure you follow through with your good intentions. Have food prepared, ready and easy to access. Plan gym visit times and exact sessions for each visit. The more difficult you make “being healthy” for yourself, the less likely you are to achieve anything

Don't forget to follow me on Twitter @MichaelD_PT and YouTube 

 

 

 

 

Christmas 2013 - DOUBLE BLOG: 10 Things to Focus On & 10 x Free 10 Min Workouts

 

So it's Christmas season and I'm feeling generous - here's a double blog to take care of you over the Christmas break and make sure you don't go completely off the boil with your health.

First up...

PART ONE: 10 Things to Focus on Over Christmas...

1) Exercise: Obvious right? My advice is just to "Get it done!" Most people will take advantage of the relaxed Christmas schedule and rise a little later than normal. But if their plan is a 10am breakfast of Cadbury's Heroes then it means you'll need to be out of the door at 9am and off exercising. One hour less sleep and you can have your workout for the day complete and be home in time to join in the usual festivities.
DON'T wait until later or plan to get it done "at some point" - it won't happen!

2) Hydration: Don't neglect the simple things. Keep yourself hydrated throughout the day and help your body to ease some of the strains you're putting on it with your week or so of excess. try to link drinks with daily events; for example: Target a pint of cold water within 10 minutes of waking, before you go to bed, and before lunch and dinner - that's 4 every day as a minimum. Add a pint of water every time you're going to leave the house for an extended period to ensure hydration and you're averaging at least 5 pints a day - make that a minimum.
DON'T leave it to chance and realise you haven't had much water today - ESPECIALLY when alcohol levels will be higher for many of you!

3) Turkey: Yep, that's right: "Target The Turkey!" My point being, go big on high protein, lean meats (turkey being one of the best for this)at meal time. It will offer you prolonged energy, aid recovery from exercise (you WILL need to exercise!), keep you fuller for longer and also curb your hunger a little before pudding shows up! Avoid taking your first few bites of any dinner from foods that aren't high in protein such as roast potatoes. If there's lean meat left, DON'T save room for pudding!
DON'T approach your days differently to your working week. have a plan for rough meal times and meal content ahead of each day. Leaving things to chance and eating "whatever's going" won't rub!

4) Sleep: Easiest one! Take advantage of the break from work (if you're fortunate enough to have one) and sleep where possible. Don't fear a day time nap - embrace it. Sleep is one of the easiest and cheapest medicines going; the value of sleep should never be over looked.
DON'T burn the candle at both ends and go back to work after your break, needing a break!

5)R&R: Following on from the sleep suggestion focus on taking care of your body. Spend some time foam rolling and stretching, doing yoga and pilates and generally making sure you feel in top notch for 2014. you might not have this much spare time or flexibility again for a few months.
DON'T waste this opportunity to really let your body recovery and repair ahead of 2014.

6) Fun: Don't take activity seriously all of the time. In fact, be creative and try to exercise elsewhere apart from your usual gym. Some of the workouts listed below don't require any equipment so why not head of to somewhere scenic and workout there for a change?
DON'T just head to the gym and go through the motions

7) Next year: Have a moment of reflection. What did you do with the last 12 months? Where did you start? Where did you finish? Are you in a better place physically than you were 12 months ago? How do you intend to improve again? What is your new "Why"? Get a focus for the year ahead and plan it out with micro plans of 1-3 months that will take you to your end goal stage by stage with no chance of failure.
DON'T just do next year what you did this year - life's too short!

8)Life: If you want to have a successful year ahead in terms of improving your health then it's important to have all other areas of your life in balance such as your work, family and other commitments. More often than not people struggle with results as their health isn't a REAL priority. They may say it is, but they're not willing to manage other areas of their life to MAKE time for exercise and living healthily.
"I didn't have time to go to the gym this week..."
"I was in a rush at lunch so just picked up..."
"I don't have time for breakfast in the morning..."
"I had to drink as it was..."
" I'm going to struggle to make the gym next week. I'm running my kids around..."
"There aren't enough hours in the day!.."
If you say these things, your health is not your priority. You need to plan in the inevitable and figure out solutions when met with barriers.
DON'T "try" to do anything next year... just do it! Plan with accuracy and thoroughness and create a fool proof regime.

9) Alcohol: Don't focus on drinking it; focus on being aware of when you're most likely to drink it. For example, if you're planning your exercise regime for the week then consider social occasions too. Don't plan an early morning sprint session on a day when you'll be recovering from a family gathering where you might drink. Likewise, don't drink "because it's Christmas" - you're not a child; have some self control. Sure, you may drink more than normal but remember, you don't HAVE TO drink! Try saying "no", then wake up the next day and workout - you'll be glad you did it. Just be realistic with your plans and don't instantly let lose on the alcohol.
DON'T see Christmas as a green light for daily drinking!

10) Embracing your surroundings: In my opinion, there is no better time of the year to get outside look around and listen to what's around you. Reflect on the year gone by, think about the year ahead and be grateful for what you have and how fortunate you are. Go for a walk, discover somewhere new, enjoy scenery and spend time absorbing your surroundings. Life can be very go-go-go... stop... be aware!
DON'T sit in all Christmas eating chocolate and watching repeats of Christmas films or playing with your newest toy!

PART TWO: 10 x 10 min workouts...

NB: ALWAYS take time to warm up first though with either a lower intensity of the exercise you're about to do such as tempo runs before sprinting or a mobility flow such as the two on the links below before doing resistance work. The warm up may last only a few minutes but it's necessary to get the most from your 10 minute workout.
Mobility Flow 1: https://www.youtube.com/watch?v=d1cpIOjiVs4
Mobility Flow 2: https://www.youtube.com/watch?v=3cnMTfq_ON4

WORKOUTS: 1) 10 x "1 minute 100's" : Run 100m in 15-17 seconds, turn and immediately jog back to the start in the remainder of the minute (ie: 45 sec jog if the sprint took you 15 secs), try to keep an eye on the time so that you make it back on time. When the second minute starts, turn and sprint again. Do this 10 times - much harder than it sounds.

2) Tabata Push and Core: Set your timer up for Tabata Intervals: 20 secs work, 10 secs rest x 8 (4 mins total). During the 20 second working periods alternate between these exercises:
A1) Push Ups and Tuck (as you perform the push up, during the upwards "push" motion lift one knee and raise it towards the wrist on the opposite side of your body, drop into the nxt push up with both feet on the floor and this time, as you push raise othe other knees under the body and across to the opposite wrist) Similar to exercise 3 here (link) but with push ups in between
A2) Plank and Reach https://www.youtube.com/watch?v=xAzQqEF50PE

B1) Shoulder Press Push Ups (push ups with your feet standing nearer your hands to create an upside down "V" shape with your body. Lower the top of your head towards the floor rather than your chest) Exercise 10 here (Link)
B2) Frogs Exercise 12 here (Link)

3) Short Running intervals: Set your GymBoss or interval timers to sound every 15 seconds. Simply run as fast s you can for 15 seconds, walk for 15 seconds trying to slow your breathing as much as possible in that time. It might be necessary to break this into 2 x 5 minute blocks with a short rest between.

4) Tabata Pull and Core:
A1) Pull Ups or inverted row under a bar or tree or climbing frame A2) Side Plank on your left side
B1) Heavy Deadlift (find something heavy and pick it up with a flat back, heels planted flat and feet either side of the object. be creative: plant pots, logs, old Christmas trees anything "heavy".) B2) Side plank on your right side

5) Broken 1000m Row: Row 100m - Climb off and do 10 x heavy Kettlebell Swings - repeat for 10 rounds

6) Tabata - Legs and Core:
A1) Squats or jump squats (add weight if accessible)
A2) Laying Leg Raises

B1) Alternating Reverse Lunges
B2) Crawl Outs - (Link)  

7)10 x Minutes of 5 x exercises: 1) Push Ups, 2) Squats, 3) Plank 4) Walking Lunges, 5) Burpees - Twice Through with minimal/no rest

8)Tabata - Conditioning
A1) "Up/Downs" or "Suicide Push Ups" (start in a push up position climb down to a plank and then back up again as fast as you can as many times you can without your knees touching the ground) Exercise 21 here: Link
A2) Animal Crawl 2-3m Forwards and Backwards (Link)

B1) "Pop ups" - (Link)  
B2) Mountain Climbers (Link)  

9) Short variation of "Cindy" (it's a Crossfit workout"): 5 x pull ups, 10 x push ups, 5 x bodyweight squats - 10 minutes. Aim to do a round a minute every minute and you'll be doing well.

10) Walk. The easiest option going but if you at least walked every day that's streets better than the majority of the country. Add variety to it though - whether you add in some intervals, hill sprints, bodyweight exercises, combine walking lunges between regular walking, race a friend, take a dog and sprint around with them, whatever you do, just try to be active.

So there you have it - 10 things to focus on and 10 EASY to fit in workouts. You're telling me you can't sacrifice 10 minutes from your day?

You must REALLY want to be fit and healthy! (sarcasm intended!)

PRIZE for anyone that does all of the 10 workouts above and shares evidence of it with me (pictures along the way). I mean it - I'm offering to reward you for putting aside 10 minutes of your day! How easy is THAT!?...

Hope you found this useful. Feel free to share with your friends, family and networks.

Have a lovely break from Christmas... but not from life! Until next year....

Don't forget to follow me on Twitter  @MichaelD_PT and YouTube

10 Easy Additions for a Better Life

In general, the media portrays improvement as a total re-vamp process. Celebrity detox, extreme home make over, The Atkins Diet, cabbage soup diets – all suggest that a complete overhaul is needed if you’re to make a significant chance.

 

In fact, what they’re promoting is quick or short-term improvements. When it comes to improving your body composition and physique, we should not overlook the improvement of general wellbeing. Being completely restrictive with your diet is not a way to live, nor is it necessary.

Below is a list of simple additions that you can add to your life in order to make you a better person. They may not be the missing link, nor the entire solution, but done consistently they will warrant significant results and improvements.

DRINK A PINT OF WATER FIRST THING IN THE MORNING AND BEFORE EACH MEAL

Probably the easiest addition to your diet would be to drink a pint of water first thing in the morning on an empty stomach. Studies have found this to improve your metabolism by up to 30% for the following hour. If you can manage this before every meal then you will not only boost your metabolic rate but you’re also much less likely to eat as much. Often your body struggles to differentiate between being hungry and thirsty. Drink a large glass of water before eating and you’ll only eat what you need.

WALK AT LUNCH TIME

It can be easy to become inactive at work. Take your full lunch hour and improve your vitamin D intake, lead a more active life and boost your metabolism before eating your lunch. A simple 45 minutes of fasted, steady-state cardio can make a real difference to your body composition, mood, productivity and general wellbeing.

CHEW GUM

If you’re on a mission to reduce body fat then skipping meals is not (always) the answer. However, if you know your rough food intake of food that you’ve scheduled for the day but you find that you’re hungry ahead of schedule then chewing gum can really help. Often you may fool your hunger by satisfying your need for chewing. A simple trick that you can use, not for skipping meals, but simply for ignoring your hunger when it shows up a little early in your day.

JOIN A GROUP

Group exercise, sports teams, running clubs, group personal training and anything else where others rely on your attendance is a great way to build a strong exercise habit. If you tend to be inconsistent with making exercise plans then this can be a great way of committing yourself to a healthier, more active week.

COOK WITH COCONUT OIL

Coconut oil has been found to be a very simple and easy addition to your diet which can help to both lower your cholesterol and reduce your body fat; there’s even some evidence that coconut oil can help with maintaining energy levels and cognitive function. Why not replace your standard cooking oil with coconut oil?

SCRAP JUICES AND FIZZY DRINKS

If you’re looking to cut calories and more importantly, cut sugars, an easy place to start is your drinks. Most fizzy drinks will contain a large dosage of sugar, perfect for encouraging spikes in insulin and encouraging fat retention. Even the “diet” drinks have been found to increase your desire for sugary food and drink after drinking them. Easiest rule of thumb? Avoid them all whenever possible (which is most of the time). After understanding the benefits of increased water intake you’d be hard pushed to warrant fizzy drinks on a regular basis. If you “need” flavour, drop some fresh fruit like slices of lemon or lime into your water – surprisingly tasty and refreshing.

EAT PROTEIN AT EVERY MEAL

Proteins are a great source of energy. Protein will not only offer you sustained energy and avoid energy crashes, but it will also keep you feeling fuller for longer. Protein also helps to build and maintain lean muscle which is key in optimising your metabolic rate. If you eat protein as part of your breakfast then you’re much more likely to crave protein based foods throughout the day. Start the day off right – salmon and eggs is a personal favourite. Aim for at least 1g of protein for every Kg of bodyweight each day.

MAKE YOURSELF ACCOUNTABLE

What happens if you veer off the healthy path? Not much? Why not make yourself accountable? Do something simple: sign up for personal training, join a group, tell your friends and family what you’re doing, make a bet with friends, set goals with your gym buddies. Whatever you do, don’t strive for improvement alone.

BUY A KETTLEBELL AND LEARN HOW TO USE IT CORRECTLY

Equipping a home gym can be an expensive and laborious task; not to mention you’ll need a space large enough to house all of your fancy gym equipment. Kettlebells however aren’t space consuming and, although they’re not cheap, they won’t break the bank; especially when you consider that they will last you a lifetime. These can be used for pretty much any exercise that you can perform with a dumbbell as well as an abundance of kettlebell exercises – ideal for improving body composition through a mixture of resistance work and cardio vascular conditioning. NB: Seek guidance from day 1 and learn how to use them properly – don’t “just figure it out” or try to teach yourself via Youtube. Poor technique and potential injuries will inevitably appear.

STICK WITH IT

The reason that many people don’t get the results they hoped for is because whatever they started, they never finish. Whatever you choose to do, do it regularly and do it relentlessly. Consistency and persistency need to be added to any worthwhile training structure if you want results. Ignore quick fixes and the likes of “6 week plans” – don’t be lazy, don’t try to cut corners and don’t leave it until the last minute. Start now and KEEP GOING! Don’t stop because it’s hard, don’t stop because it’s slow, stop because you’re done.

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