When you can’t be arsed

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You know those days when you ‘plan’ to workout,
but can’t really be arsed?!
Yeah, we all have them.
Occasionally aint an issue of course,
but if it happens often, it’s the same as food choices not being as ‘favourable’ often ……….
– Soon becomes a habit, mood drops, and slippery slope is slide!
So how can you get round this initial “CBA” syndrome?
Here’s what I do………
1) I’ll just start. I’ll turn up.
I’ve talked before about how motivation rarely slaps us round the face or pushes us to the start line.
It comes from momentum.
Momentum comes from starting, and then repeating often.
2) I’ll tell myself “Right I’ll do 5 mins”, or “I’ll do 1 round of these 4 exercises”, and then just start.
3) By starting small it not only get’s you starting physically, but mentally it’s not hugely challenging, it’s not that 45-60min workout of hideousness, sweat and/or discomfort!
4) At the end of the 5mins or the 1 round of 4 exercises, I’ll tell myself again…. “OK 5 more mins, or 1 more round” and go again.
If that really doesn’t work, and you pack up, no problem, you’ve still done more than you would have by not starting,
but more often than not, as you’re there, as you’ve started, you’re over that initial kick-start, and you WILL do 5 more mins or 1 more round.
5) Repeat again each 5mins or further round until either you’ve had enough, or you’ve done what was needed.
Whilst a simple process,
this ‘chunking’ takes something big, something uncomfortable, something challenging and makes it smaller, more achievable and manageable, both physically and mentally.
Just like losing weight – IF you focus on how much you have/want to lose,
you’ll often lose interest as it’s “TOO FAR away”,
but break it down into monthly or weekly targets,
and it’ll be more achievable, and likely challenge ‘motivation’ less.
Give it a try next time you have something that get’s you saying “Can’t be arsed” ……
– There’s ALWAYS Discomfort BEFORE Comfort
– STARTING is always the hardest part
– After is NEVER as bad as Before
– Chunking, and small steps are more achievable than BIG ones.

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So you wanna tone up for Summer?

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Those who want to ‘tone up’.
So ‘muscle tone’ actually translates to ‘muscles in a state of readiness’ – but I think most people’s personal definition is having good shape to maybe arms, legs or arse etc?!
Well, it’s possible …… but here’s where we lose a few readers……….. ????
To create ‘definition’ and get that shape you want,
you have GOT to do the work.
Like, challenge those muscles,
and do it again ….. often.
Whilst weightloss is fundamentally sorted by what you eat,
creating or sculpting muscles is mostly in the gym – and with commitment.
? Jogging, spinning or predominantly cardio aint gonna cut it.
? Lifting weights below 5kg ain’t gonna change your structure.
?A couple of sessions, classes, bootcamps a week really isn’t enough to create change.
? Definition only comes from providing an ‘overload stimulus’ to the muscles, that they feel the need to build up again, but stronger, and in effect bigger.
?Lift a challenging weight (safely) that allows 8-10 reps, aiming for 3-5 rounds or sets of. Like anything, the quicker you want results, the more often it needs to be, anything up to 5 times a week ……… I did say the work needs to be done!
?Choose exercises like Deadlifts, Pulldowns, Walking Lunges, Overhead Presses, Weighted squats, weighted Pulls/rows
?Add in 10-15mins of hard intervals 3-4 times a week
? Drink plenty of water, eat carbs just after workouts, plenty of lean protein and good fats
?Get good quality sleep in
I never said it would be easy! But if you want something, you’ll work for it, as the saying goes 🙂
No magic ???? ‘s in life.
Just planning, hard work and repetition.
???? Remember – There’s ALWAYS some level of DISCOMFORT before you experience the COMFORT.

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Shut the book or turn the page

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Do you need to close the book you’re ‘reading from’ ?

Maybe it’s around;
– Why you can’t lose weight at the moment?
– Why you can’t workout at the moment?
– Why you can’t go to bed earlier?
– Why you can’t not drink in the week?
– Why you can’t plan meals a day+ in advance?
– Why you can’t address some of the things NOT working currently?
– Why you can’t appreciate how well you’re doing, and stop beating yourself up?
– Why there is NO wagon, so if you have a few ‘off choices’ it doesn’t stop you improving those.

Most of the above, maybe even more,
are just stories you’re likely telling yourself …….. could even have been saying them for some time now that you actually believe them,
and find it easier to keep ‘reading the same page’ ?

But any time you want to turn the page,
close the book, and start a new one you can.

1. What needs to change, start or stop?
2. Whats the FIRST step to doing the above?
3. Do it, no matter how small.
4. Do it again, often.

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Do calories matter?

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Do calories matter?


‘That’ word which causes so much stress and frustration around weightloss.


Not sure which one causes the most emotional upheaval, “Calories” or “Scales” ?!!

Anyhow, do they matter?
For sure.
End of the day, we all need a certain amount to allow our body to function properly and healthily,
and if we eat too many consistently we’ll gain weight,
we reduce them (but not too far or our body goes into protection mode) and we lose weight.

Well, that’s the black and white version,
for those who don’t understand how much hormones impact this.

But, as we’re talking about calories …..

But the BIGGEST take away here,
is whilst calories matter,
the TYPE of calories we consume matter EVEN more for weightloss and health (insulin levels, blood glucose levels – the things which ACTUALLY cause weight gain and can lead to heart issues).

By this I mean Protein, Carbohydrates and Fat.
For example, if you ate 1500kcals of carbohydrates each day for a week and then you ate 1500kcals of protein each day
for a week, you would not only lose different amounts (more on the protein, but your body would react more beneficially to the latter with regards to health and function).

Food as HUGE knock on effects to hormones,
which control everything from body temperature,
mood, sleep, weight, skin/health conditions, immune system and so much more.

These are furhter reasons why I strongly recommend low/controlled carbohydrate eating plans,
on a regular basis for the majority of people – myself included.

If you’d like to learn more,
experience the benefits (mental and physical) of lower carbohydrate plans ……….. with a structured plan that WORKS here’s your chance —–> http://www.theweightlosstips.co.uk/4-week-fatloss/

P.S. It’s not a 1 plan fits all, as post 4 weeks there’s a continuation group to tailor things personally and make 2018 YOUR best for body and health
P.P.S – On plan we DON’T count calories either

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Action NOT Resolutions

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No doubt either now, or in January, you’ll want to ‘start afresh’. Maybe drop a few pounds, improve body shape, stress, energy and/or daily habits and routines?

Take 15mins with a pen and paper, and these 12 steps WILL get you moving ahead of the “Resolution Crew”!
1) What do you WANT? ????
To ‘lose weight’ isn’t enough, if you want to get past week 1!
What EXACTLY do you want to achieve or improve and WHY?
Being precise is just that.
Knowing WHY as well as WHAT you want to change gives you more ammunition to stick with things.
Write down exactly how you feel currently, and why achieving X will make a difference to you.
Having just some ideas and thoughts doesn’t get us very far.

2) What 2 things are you currently NOT doing, or often enough to create the improvement above? ?

3) What 2 things are you doing TOO MUCH of, or too often, which is contributing to the ‘negative you’ and needs to change to move you towards ‘improved you’? ?

4) Increase your Protein and Fat and reduce your carbohydrate intake. ????????
If I could give just 1 tip it’s this one. Protein and Fat keep you fuller and has a more beneficial hormonal (the stuff that gives or reduces results!) response than carbohydrates. Everybody eats too many carbs, and it’s these that affect fat loss and energy gains. (As we do on http://www.theweightlosstips.co.uk/4-week-fatloss/ )

5) Set a regular bedtime, and repeat often.????
We are creatures of habit, and going to bed the same or as close to same, each day, will help your bodies cycle and hormonal balance. Realistically it should be before 11pm – and unless you’re shift working, going to bed later often you’d probably find, is likely down to faffing!

6) WHATEVER plan/actions you pick, STICK with it for minimum 4-6 weeks. ????
Too often (and likely because you/we don’t have full trust in it) people jump from one plan or idea to the next either without giving it a chance. Real Fat Gain or Loss, Body changes etc don’t happen in a few days or week, and exactly what kind of rush are you in?!

7) PLAN your meals. ?????????
Simple, but if you’re NOT planning, what is happening?
Either leaving food choices to chance/convenience, or someone else’s plan. Be in control of as many things as you can! ?????????

8) Workout with purpose. ???????????????
When you workout, WHAT exactly is the aim of the session/workout?
Is it a gentle heart raiser, or is it with the intention of really working the legs and ass etc?!
It’s much better to workout short and with intensity,
than it is to drift from one machine/exercise to the next, because you’ve done your 10 or 15 repetitions.
Workouts will change body shape,
whilst food changes will reduce weight …. in a black and white world

9) Diarise EVERYTHING. ??
Help yourself out! They say we have 40-70,000 thoughts per day, no wonder we feel like we’re chasing our tail or minds half the time!
Diarise your workouts – make them a priority!
We all have phones with Notepads or Calendars, jot down tasks, thoughts, ideas etc …. help yourself out rather than relying on the memory pool, and you’ll feel a lot calmer! Revisit end of day, and log, delete or keep those ideas/thoughts.

10) Accountability is KING.
If you’re not accountable, it’s ONLY you that knows what the plan is, what your intentions are for the day/week, and whether it gets done or not.
When others are involved, you’re actually starting to set intentions, and there’s more of a priority to get things done.
I have a number of groups, including one post 4 Week Fat Loss, and this is a huge part for setting and achieving more!

11) Start SMALL. ????????
Stuck with getting started, or find the wheels keep falling off?
Go back to numbers 1, 2 and 3 above then workout what the SMALLEST improvement or change is you could do, and do it, then do it again.
YOu’re looking for something that does NOT challenge willpower or motivation, but WILL get you started.
After all, starting IS the hardest part.

12) Don’t wait for Motivation OR the ‘right time’. ????
Both of those come from starting.
Motivation is like momentum, it happens when you get the ball rolling, it doesn’t magically appear, and then you get moving!
Oh and the first part of motivation?
Motive ……… that’ll be back to Number 1 then


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