Supplements

Post to Twitter

Supplements are a common question I get.
Unfortunately they’re banded around as a quick fix option – but without much substance…..literally!

So first the boring but true phrase;
“They’re a supplement to your diet” – the lazy persons response!

Basically what this means is;
Sort what you eat out, and often, before wasting any money on supplements.

In fact, I’d personally go with this;
1) Regular Food intake. As natural as possible, 3 meals a day and repeat.

2) Water – Minimum of 1.5litres a day

3) Sleep – Get a decent amount and of decent quality. Ideally asleep by 11 (yes this changes if you’re shift work etc) but if you don’t you’re just fannying around, if you go to bed later!

4) Stressors – Many stressors are self created. Look to address these. Write them down, address or look to put in place steps to address ones you can influence, and sort in priority list, starting with those which will relieve the most, or make the most difference.

5) Get moving. No not workouts necessarily, just get moving! Twisting, pushing, lunging, pressing – a bit more than you already do

6) Know what you want to achieve, when by, and how. It’s amazing how many people don’t REALLY know what they’re trying to achieve and how they’ll do it. This can be a big reason why things go tits up after a week or so.

7) Be organised. Plan, prep and do it again around the steps above, to ‘wherever’ you’re trying to get to.
This is another reason why the bottom falls out of progress after a few weeks

Hope it helps 🙂

Mark

P.S. An no, fat burners do NOT burn fat. They raise adrenaline, give you the jitters, and probably knacker your health and energy levels more than burning fat!

Post to Twitter

Posted in Uncategorized by Mark. No Comments

How’s your sleep?

Post to Twitter

Sleep – more than just shut eye,

but something that will affect;

* Weight

* Health

* Mood

* Energy

* Daily Choices

– How often do you find yourself looking at the clock,

and wondering where the last few hours went?

– Possibly closing onto ‘the next day’ before you get to bed?

– Feel evenings are all about ‘catchup’, and telling yourself ‘that’s how it is’ ?

– Maybe procrastinating, web/FB surfing beforehand?

Like anything – NOTHING is PERMANENT or set!

Sleep is when our bodies get a chance

to rebuild. Reset, and prime us for the next day.

We’ve all had occasional nights of crap sleep,

and remembers the ‘next day’ effects?!

—————–

Mid to longer term……..

We function via a collection of chemical reactions

called hormones.

2 of these Grehlin and Leptin will affect your weight.

How?

1) Leptin signals to the brain you’re full. Often the root of ‘Your eyes are bigger than your stomach!” phrase.

Leptin resistance literally halts the hormone from being released, or ‘received’ and can result in eating when not ‘hungry’.

2) Grehlin is the opposite to Leptin – it signals you’re hungry.

Irregular sleep patterns or not enough of it,

can affect levels of Grehlin along with Leptin and your body is like a rollercoaster around food signals and triggers.

—————–

Throw in blood sugar levels which affect

energy levels, and mood

(which often reflects how we feel, and then choices we make)

and sleep can be a “Use it or Lose” it controller.

And the best part?

It’s free!

We don’t have to pay for more.

And, we’re in control of how much we get,

and how we get it most of the time!

So, do you need to, or want to make changes

to it, and therefore health, and possibly weight?

What’s stopping you?
Honestly?

Post to Twitter

Posted in Uncategorized by Mark. No Comments

Is running best?

Post to Twitter

A question I get asked relatively often,
is;

“Is running the best form of exercise for weight loss?”

Before I answer, 
lemme give you a story of this morning;

I took my 3 yr cocker for his annual booster
at the vets, and as part of it you weigh him.

I remember about a year ago he was 15kg,
This time, I weighed him twice (yep human nature kicks in!)
when the scales read just over 17kg!!!!

“Yeah he’s a bit overweight” smiled the vet.

I even, automatically kicked in with the the old excuse;
“He’s quite a well built dog – big rib cage” …. ha ha ha – the shame!!

But nope, stats don’t lie!
Poor old/young Nero, is gonna be getting less grub!

So why am I saying this?

– Does a dog run?
– A lot?

For sure – yet he’s still overweight?!

It’s always, always, always food,
and on a REGULAR basis, which determines weight.

If you’re looking at exercise as a form of weightloss,
you’re going to have a lot of ‘internal battles’,
frustrations and up’s and down’s.

Consuming 500kcals and then exercising to ‘burn’
500kcals, does NOT put you back to square one or zero.

Our bodies are chemical machines,
they’re NOT an ‘in and out’ machine,
different foods have different effects on our body.

Oh how 500-500=0 would make things easier?!

Seriously though,
exercise should be something to keep you moving,
healthy, functioning as long as possible.

This is why it’s crucial to find something you enjoy,
we’ll only ever stick to something we enjoy.

It’s also why my L.E.A.N (Open and helping more people if you want a slot!)
plan gives short, sharp,
enjoyable workouts, with NO pressure on frequency,
and yet people are dropping weight each week,
and feeling happier and more in control of daily 
life, feelings and thoughts.

When you have a plan,
Support and Accountability,
EVERYTHING drops into place
and works smoothly —- it’s a SYSTEM!

???????So run if you enjoy it,
but don’t if you don’t.
Either way,
???????don’t use exercise as a punishment tool.

There’s enough things in daily life
we turn into stressors,
without adding more.

Post to Twitter

Posted in Uncategorized by Mark. No Comments

Why you SHOULDN’T reward yourself with food

Post to Twitter

Post to Twitter

Posted in Uncategorized by Mark. No Comments

4 of the best for the legs

Post to Twitter

Wanting to improve leg and butt shape/strength?

4 of my best ‘no equipment’ needed exercises for this;

1) Sprints. Jogging is great for health and peace of mind, but if you always ‘jog’ your body will become accustomed and ‘efficient’ both in calorie use and muscle use.
Look to add in some short sprints and recovery sections, specific sprint sessions, or add some incline/hill runs in to REALLY use legs and butt.

2) Stepups. And not using one of those reebok shin high steps, something about knee height. Keep your standing/trailing leg close to the step and drive UP through the stepping heel

3) Bulgarian Lunges. Like a normal lunge, or split squat, but your back foot is elevated. This places a LOT more work through the front leg and bum muscles.

4) Walking lunges. Keep upper body upright, stride long, dropping the back knee, and drive up through the front heel for maximum use/benefit. Can hold weights by the side to increase intensity.

Post to Twitter

Posted in Uncategorized by Mark. No Comments