Failing to prepare...

When it comes to exercise and living a healthy lifestyle planning and preparation is absolutely key. Leave things to chance and the odds are you won’t achieve what you’d hoped for.

The phrase “Failing to prepare is preparing to fail.” Is an oldy but a goody. Here’s what you need to consider...

Meals...
This is probably the most common downfall with most people’s regime. “Picking up something when you’re out” is the number one NO-NO! There are minimal fast food/convenience food options with a high nutritional value. Plan ahead, cook ahead and prepare ahead. If time is an issue, cook on mass and keep food frozen or stored and ready for the week ahead.

Training...
Before every training session it’s essential to know what you have planned in terms of exercises, repetitions, tempo and rest. More crucially perhaps, it’s important to know how this fits into the bigger picture. Where do you want to be in 6 months time? In order to do that, how will you structure your program for each day, week and month in order to make progress in the direction you want.

Rest...
People are often surprised at how important quality rest is. Do you sleep 8 hours EVERY night? Uninterrupted quality sleep? In a dark, tranquil environment? Unlikely the answer to all of those is “yes”. Simple but crucial for recovery, repair and lowering cortisol levels.

Social Engagements...
So you don’t want to live in the gym and that’s fine. But, prioritising your training over social engagements or at least making time for training is essential to get results. There is always going to be a reason NOT to train: social engagements, family commitments etc but taking these options will inevitably limit results

End goals...
Plan from your end goals backwards. Decide what you want to achieve and then plan your meals and training to the finest details to get you there. Set yourself goals along the way, whether it’s specific strength targets, weight loss milestones or drops in body fat percentage, don’t get to your end date and realise "it didn’t happen". Leave nothing to chance.

So the message...
Don’t leave anything to chance. Plan all details and track progress at regular intervals in order to make sure that you’re on track for success.

New Year Resolutions... again - 2012 Edition

Ok, So I wrote about it last year and I think it's time to revisit it. I'm going to make a New Year's resolution NOT to make a resolution... I'm going to set goals!

I'm not big on "resolutions". If I felt there was something wrong and I needed to do something about it, I would have done it by now. The new year however, is a good time to check you're on schedule for whatever it is you're doing and set some new life goals.
So, if you're going to use the turn of the year to set yourself some goals, here's some tips and some areas to consider in order to make sure they're not forgotten within a few weeks.

#1: Break it down...
Don't set yourself goals to be achieved by the end of the year such as "lose weight". break it down; how much weight? By when? And how? Be as detailed as you can - leave nothing to chance. 

#2: One step at a time...
Don't just have a big end goal and have no idea if you're heading towards it. If your goal for instance is to lose 2 stone in weight, work out how much weight this would mean you need to lose each month, or even each week. Then keep a written log of your weight. That way you'll know if you're on track or if something needs changing.
NB: "Losing 2 stone" is a crap goal!! lose body fat percentage and reduce your measurements where needed. Weight loss is a pore scale of success

#3: Understand how...
If your goal is to be more active or visit the gym more then you will need to set a goal of how often you want to visit the gym or exercise each week. next step, "HOW?" This is a new thing and an adjustment to your usual routine. If it's going to work, you need to know how. How will you schedule it in? On what days will you exercise? Can you avoid work getting in the way? Is there a fall back plan if work does get in the way such as pre-work exercise? Don't just say it and assume that it will happen.

#4: "READ ALL ABOUT IT" (Better yet, write all about it!)..
Take all of the above, create your goals and WRITE-THEM-DOWN! Have them somewhere you can see them on occasion, and use them to check that you're on schedule to meet your goals. Ideally, you want to create a timeline. Make it visual; draw a line and mark out the months of the year and when each part of your goal will be started and achieved by. If your goal simply needs to be "done within a year" you're unlikely to kick it off in time, and never going to achieve it. Know when each part starts and put pressure on yourself to get them done by a set date.

#5: Shout all about it...
Well, you don't have to shout; but tell friends. Tell those around you and those close to you. If your goals are publicly known, you are GUARANTEED to feel that you must achieve them and far more likely to be proactive and to achieve them knowing that everyone is waiting to see the results. THIS IS A FACT - there's proof! It's science! I'd say that this is one of the most crucial parts of the process!

And while I'm there, why don't I take some of my own advice (tip #5) and tell you all what MY resolutions?.. sorry what my GOALS are for 2012.

In 2012 I am going to (start on a positive. Not "I want to", instead "I'm GOING TO!")...

SHORT TERM
Upon return from my travels I intend to continue to offer top quality personal training sessions and in my spare time, I want to study for a pre/post-natal course to allow me specialised knowledge of training techniques and procedures for pregnant clients and new mums. This should be complete by E/O April

MID TERM
A new business: Begin an outdoor exercise initiative. Focus on logistics, costs and sponsorship involvement for the next 6 months with an aim to launch July/August 2012.

LONG TERM
A second new business: Try to patent an idea for a piece of gym equipment that I have an idea/design for. I already have ideas for marketing, website, social media, endorsement and PR, but I know the patent process is a long one so this falls into a longer term goal. But, in 2012 I intend to get everything in place as best I can. Aim for patent to be approved and website in progress by end December 2012.
There you go - I've laid myself on the line with a big chance of public failure. Fear of failure is a great driving force! I best get on with it!

So that's the next 12 months for me... what are YOU going to do? I'd love to hear your plans and offer advice where I can. we could even act as a little mentor scheme for one another checking that we stay on track. For anyone willing to take me up on this, drop me a note and tell me in confidence what your goals are for 2012 - MichaelADarren@Gmail.com

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MERRY CHRISTMAS!!

Set yourself realistic goals...

As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

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Be inspired - set yourself goals and train for a reason

When I first started using a gym it was so that I could become stronger in order to make me a better rugby player.

YES, I wasted probably the first two years of gym visits as I didn't know what I was doing and so I'd dabble with a few machines, copy a big guy at the gym and maybe try something I'd seen in Men's Health or similar.... not good!

BUT... at least I had a reason. This kept me focused, determined and meant I came to the gym each time with something in mind.

This is ESSENTIAL for anyone, though you may not think it, if you're making progress in the gym you probably have an inspiration.

Find yours. Try...

EMOTIONS
Think of your emotions. How does the gym make you feel afterwards? How do you feel when you haven't been to the gym for a while? Was there an event in your life which spurred you to join the gym? Are you training to improve yourself for something which means a lot to you? How does it feel when you've trained hard for a while and someone compliments you? Many of the people I meet train simply to lift their mood. If it's what keeps you coming through the door, go with it!

FUNCTION
What will going to the gym help you do physically? If you're a keen sportsperson then this is much easier to imagine. I want to be faster, stronger, fitter etc.. This will also help you focus your style of training much more easily. Even if you don't have a sport, function is still important. Consider your job, lifestyle and hobbies. How can you focus your gym work to improve them? ie: if you drive for hours and hours it's important to strengthen your core and back in order to avoid postural problems.

HEALTH
A number of people exercise for health reasons. To avoid disease, aid recovery, lengthen life, improve cardiovascular strength and generally feel more awake, agile and youthful. However, training to "feel healthier" can be a difficult goal to gauge success against. Make sure you have some more tangible goals that can be targeted. Look at your recovery time during cardio work or even make sure that you have regular medicals conducted with particular focus on body fat percentage, resting heart rate and blood pressure. I see too many people visiting the gym to improve their health but in fact hardly break a sweat. Walking through the gym door does NOT make you healthier!!!

AESTHETICS
Aesthetics shouldn't be viewed as a dirty word. Looking around my gym, I'd estimate that well over half of the members use the gym as they want to make their bodies look better and nothing else. If that's for you then that's fine, but don't go to the gym so that your body looks "better"; you need to be much more specific! Focus on areas such as, you want bigger legs, or smaller hips or more definition on your arms, whatever it is, be specific. If it helps, use a visual guide to keep you on track. This should take two parts:

1) If you find a picture of someone, anyone, who has a body that you crave, keep it. They can be a celebrity, model or random from a magazine; either way you need some kind of target
2)Keep a photo log of yourself. This will show your progression more clearly than any other method if "looking good" is your goal. It will also show you where you have fallen short and areas to focus on in the future

Remember: What the mind can imagine, the body can achieve.

IN SUMMARY...
There are MANY reasons why a person might join a gym. To get a healthier lifestyle, lose weight, build muscle mass, appear more toned or improve cardiovascular capabilities.

Whatever the reason, make sure you have a S.M.A.R.T goal

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timed

If you can follow these guidelines then you'll soon notice an improvement in your focus in the gym, commitment to each session and hand-in-hand with that, your results.

Make a note of your goals, making sure the stick to the S.M.A.R.T guidelines and highlight how and where they fit in. Create a timeline and stick it up somewhere that you'll see it. Without a clear timeline in mind, weeks will pass and session after session will go unnoticed. Work to a timeline and you'll feel like you're in control of where you're going and you will know what you can expect.

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