How to get or stop more of the same

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Ever noticed how the “world” around you changes quickly?

One minute it’s full of happiness, perfection and joy, and others
it can be full of frustration, shit, confrontations, stress and 100mph whirlwinds?

Well, ALL of those are happening EVERYWHERE and every second in THE world.
But what is it that dictates what you see in YOUR world?

= YOUR current emotions.


— Happy and excited? –> You’ll see more of it
— Pissed off and angry? –> You’ll see more of it
— Frustrated & overwhelmed? –> You’ll see more of it.

For the geeks out there, 
you have a system in the brain called your RAS, Reticular Activation System that filters in more of ‘your own emotions’ – some might know it as “Law of Attraction

– Just bought a new car? How many times in that next week or two do you see more of THAT car on the road?!

– Buy yourself a new handbag or pair of running shoes? How many more people with the same ones do you notice thereafter?


As I often talk about,
* Action plus repetition and momentum create more of the same.

You enjoy something?
Find ways to bring more of it into daily life.
It IS that simple. The ONLY thing stopping you is your Internal Belief system …..or your thoughts 🙂


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What REALLy is the comfort zone?

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“Step out of your comfort zone”!

It’s the phrase we’re always told.

– ‘You’ll never progress if you don’t step out!”
– ‘You’ll only get the same if you do the same!”
– ‘If you want to improve, you need to get out the zone!”

Phrases we all hear,
but does it really help?!


-It’s often another “I KNOW what I should be doing, but I’m NOT!” moment

Sure, when we do it, we often see, or realise
that things weren’t quite as bad as we ‘imagined them to be’


More often than not we’re glad
we DID;
– take that step,
– DO that thing,
– ASK that question,
– INVEST in that help,
– PLANNED that change,
– STOPPED that thing which no longer serves us,
– STARTED that thing we said we’d do but hadn’t.


So what is ‘Our Comfort Zone’?

Realistically, it’s our “Internal Bullshit Zone”
Those voices in our head,
our subconscious, emotional brain,
our internal dialogue;
** that starts asking all those questions,
** tries to predict a future outcome,
** tries to push the situation out the way
** tries to justify why you CAN’T or SHOULDN’T

but that’s all it is –
an internal ‘flag’ that waves at you;
“Errr bear this in mind – it’s something new you’re not used to doing – is that a good idea?!”

It’s NOT fact.
It’s NOT how it has to be.
It’s NOT a reason to ignore, cover up or shy away.

It just means it’s something you’re not currently doing.

And as I say to those in my MindFit Improvement Group;

– The negative emotions we get can be looked at, as a SIGNAL that action needs to happen
– The positive emotions we get, can be looked at as a RESPONSE or SELF APPRECIATION that you TOOK action.


Don’t FEAR or STOP change because you haven’t done it before, or your Internal BS light comes on –
challenge it, ask yourself WHY it came on, WHAT changing path would bring, and then HOW you’re going to do it.


So, you dropping any Internal BS today?!

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10 Reasons why your body shape might not be changing

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1. You’re ONLY doing cardio work (running, bike, cross trainer etc). Cardio is great – keep the heart rate up, blood pumping round the body, so benefits the lungs, hormones and state of mind, but cardio ALONE, isn’t great.

There isn’t really any stimulus for the muscles, and when there is, it tends to be the same muscles groups repeatedly.
Also, operating often with a high heart rate, releases adrenaline and cortisol, your stress hormone – the body knows NO different to from this to daily stressors with regards to hormone release. This can affect immune system, long term energy if continued for too long/too often.
Done often, you can break muscle tissue down which will further reduce your body shape, and make you look ‘puffy’ or skinny fat as the phrase is known – due to a lack of muscle.
Longer duration (upwards of 20mins) cardio is fine occasionally, but don’t use it as your main or repeated exercise.

2. You’re not adding in interval training.
This can be via cardio or bodyweight training.
The main difference to the above is the intensity. You’re looking to work at a higher rate that you CANNOT sustain for long periods (we’re talking a max or 2-3mins), which you then need to reduce the intensity to recover and repeat for a number of times.
This form of training doesn’t elevate adrenaline and cortisol
for long periods like the above, plus it buts more ‘challenge’ on the body and it’s muscles/nervous system, which can yield great results.
Because of it’s intensity you’d only look to do 2-4 seasons per week.

3. You’re not using challenging weights.
Your challenging may well be different to ‘my’ challenging if I were training you! In fact imagine I WAS training you – look to get that extra 2 repetitions out per set, but under control. Rep ranges for sets changes based on where you’re at an trying to achieve, but ideally you’d be looking to work for 12-15 reps and the last 1 or 2 per set IS getting pretty challenging!

4. You’re using the same weights as last week, and the week before!
Like the above, you HAVE to stimulate the muscles. If you’re still lifting the same weights as 2 weeks ago, there no long is any stimulus or reason for the muscles to change.
Ideally you should be looking to increase weights each week, but only by a small increment.
“Do/Use the same, Stay The Same!”

5. You’re not doing FULL body exercises
Your body works as a unit, so train it that way.
Lunge and overhead press.
Lift a weight from the floor, do something with it and repeat
Carry challenging weights
Throw Challenging weights
Run Fast uphill
Jump up and down, side to side
Get on the floor and get up
Exercise doesn’t have to be like colouring by numbers!

6. You’re not eating right
Yep food is enjoyable, but it’s fuel for the body.
You can’t out train a bad diet – so you HAVE to put as much importance on food preparation and planning as you do with anything else if you want your body to change.

7. You’re changing things too often.
Workouts, Food ideas, goals etc.
Give something a good 8 weeks, plan for it, and follow it through – NOTHING happens in a week or 2, both good and bad!
Also, don’t rely on the advice or things your ‘friend’ is doing. Sure advice is great and can sometimes work, but it’s unlikely they’re an expert and as we are seeing it’s more than food and exercise that brings results, and both your body AND mind will operate differently to them!

8. Know WHAT you want to achieve AND the steps you need to take.
So often people will have a vague goal, but they won’t know what needs to be added/reduced or changes each week, possibly day to get there – if your objective doesn’t excite you, it’s unlikely you’ll stick to it.

As said, workouts should be the stimulus, food will be the fuel, then Sleep is where the magic happens …. I said sleep! You’ll rest and repair your body and hormones, but only with quality, unbroken and a decent length of sleep.

10. Reduce daily stressors.
I said above about Stress and hormone impact – if you’re hormones are out of whack you can forget a healthy body and mind. Daily stress is often self produced, in our own heads, but you MUST reduce this.
It will have a HUGE knock on effect to food choices, internal dialogue, Gut health, immune system, sleep and therefore your body and results.

Find yourself stressed and in ‘threat mode’ often you’re body will switch to your Sympathetic Nervous system, also known as Fight or Flight – this hugely shifts your hormones and bodily functions from the Parasympathetic “Rest and Digest” state where results and improvement happens — Yep, intentions are great, but chemical reactions are in charge!
It’s why I invest HEAVILY in myself and my studies around self improvement, Mindset and Health, and it reaps dividends with the clients I work with.

It’s NEVER just about exercising and eating right, as you’ve probably gathered from the above, past posts, and likely in your own trials 🙂

So, which ones need some improvement ……..?

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What to do the your unsure

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Often we come across decisions and choices which can cause a bit of stress, overwhelm or frustration.

Sometimes we know what we should do, but are apprehensive, sometimes we ‘feel unsure”

“Should I do A or B first?”

– You’re not sure if you should
choose between ‘this or that’.
– You’re torn between buying this top
or this top.
– You’re not sure whether you should
“go” or not.
– You’re not sure whether to make that step or not.
Here’s what you should do………

Get a coin.

Heads is option 1, tails is option 2.
Flip the coin, and when it’s in the air……….

Do nothing.

Catch the coin,
put it in your pocket, without looking
at it, and GO WITH the option you,
were hoping it would land on,
when that coin was spinning in the air!

You see, whilst you might ‘think’
you can’t decide, this is just your
‘Emotional’ side kicking in.
Trying to give you more options,
a way out, stretching the situation
to be bigger than it needs to be or is.

Give it a try, 9 times out of 10, you’ll be right.
Be more decisive,
don’t make things longer, more challenging,
more complicated than they need to be,
after all,
the more you give yourself a way out,
the more likely you are to take it

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What does yours look like?

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A little tip around achieving and completing stuff.

As ever, you can take it or leave it 😉

So what does success look like to you?
Could be around a work task,
could be a weightloss or fitness goal,
improving workout frequency or energy levels.

But whatever it is you MUST know what “success” 
looks like – what is the “Yep I achieved it” – the destination.

This is where MANY people go wrong,
and a HUGE reason why many fall off the wagon,
lose motivation, start falling short, 
end end up beating themselves up over.

Not being ULTRA clear, and having clarity around
the end result.

When you have this you can build the steps (journey)
towards the destination, but you’ll also know
when you’re on or off track.

So scribble  it down – make it REAL,
make it concrete – have that ‘chequered flag’ clear.

For Sure – often done? 
Not from people I’ve spoken to!

We’re all busy, we all have plenty on,
this is why things that we WANT to change,
have to be clear, we have to help ourselves,
and get the map laid out,
and not leave things to chance.

Hope it helps!

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