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 )

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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4 more to lose weight

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4 Fat Loss Tips (5 of 5)

1. Get regular sleep and early ????
The evening is when many can procrastinate and suddenly 9pm turns into 11:30pm via facebook and faff!
Sleep is when our body physically gets to rest, but internally and hormonally we reset and rebalance.
Interrupted or short sleep will affect on this, as well as blood sugar levels, leading to poor concentration, reaching for carb based foods and excessive caffeine throughout the morning. Ideally lights off by 11pm, and keeping bedtimes consistent.
If you want to see what you do in an evening, grab a piece of paper and label it 9-9:30, 9:30-10 etc, then for a week write down what you do during those times, and see how much ‘excess’ there may be?

2. Do What your trainer says! ????
Could even be me if you read my info posts!
If a professional gives some advice and backs it up with both experience and results that can be shown, it’s probably worth taking note of. I’d listen to someone if I was seeking help and they knew more about it than me! You’d listen to someone around advice on your car or boiler etc?

If it can’t be backed up, then take with a pinch of salt!
I think we’d all agree experience with results is something you can’t beat

3. Food will ALWAYS be the most important. ????????????????
Yep, even over exercise!
I’ve seen plenty of people pounding the streets, totalling up miles or classes done to ‘burn the calories’.
How about consuming or changing those calories in the first place so you don’t need to be slogging your guts out?!
Carb consumption is excessive for SO many of us,
as proven in my 4 week Fat Loss plan, where awareness and reduction around them has provided INSANE results for people. Just need to increase your protein and fats alongside….. but as we know, being ‘hand held’ with anything consistent is always easier
4. Start SMALL to see BIG ????????
And I’m talking about steps and intentions.
This step will give you the biggest mid-long term returns, especially if you have a lot of weight to lose.
Too often people focus on where they want or need to be than where they are and what’s the next step.
Too often we’ll go ‘gung-ho’, get on the health-wagon,
and commit to changes that are too overwhelming or not sustainable.
This is why people go round and round,
diet to diet, on it and off it.
Grab a piece of paper, split it down the middle and one side write down ALL the things you think you’re doing too much of, or aren’t helping results,
and on the other side,
all the things you’re doing too little of, or could start doing to improve your situation.
Then pick just ONE of those things, either side,
and ask yourself “What’s the FIRST, smallest step,
i can take to either start doing, do more of,
or stop doing, or do less of XXXX?
Then repeat it every day for a week.
If the bottom falls out of that,
you’ve gone ‘too big’ with it …. do it again, but smaller in steps.
Once you manage a week, choose another thing.
We all want GREAT results and quickly,
but depending on where you’re at you might need to just go ‘more steady and often’ …… we’re on this planet (hopefully) for some time

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Tips for Fat Loss

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1. Focus on the Journey NOT the Destination. ????

First off what do you want to achieve?
What’s your end goal? The “Yep, I’ve made it!” ?
Write it down, then forget it.

Too often I hear of people putting all their focus on the ‘result’, the 1, 2 or more stone to lose.

Doing this inflates the future,
and makes the goal appear not only bigger than it is,
but any time progress slows or reverses,
you’ll feel SOOOOO far away.

What’s the first improvement you can make to move you closer to your goal? THAT is your focus this week.
If complete, find the next step, if it’s not, do it again, or make it smaller.

2. Be Honest, Don’t BS yourself. ????

If you actually STOP for a moment, and with a pen and paper (because in our head, things just become another thought) – write down ONE thing you know either you’re NOT doing regularly which will help,
you’re doing too often which ISN’T helping.

How can you improve, reduce or increase that?
Whilst we might not all have the knowledge around nutrition, hormones, mindset etc, 99.9% of us can identify at least 3 things which aren’t helping ……agree?

3. Give it time! ?

If you’ve gained weight it didn’t happen over a few days, or likely even a couple of weeks,
so why should you lose it that quickly (unless you’re under my wing on the 4 week Fat Loss plan ) especially if you’ve had a couple of slip ups along the way.

If you TRULY have identified manageable steps which need doing more often or less, and you’re doing them …. KEEP DOING them!
The only time you should change paths is if it’s really not working when consistent, or you’re following ides and tips from gossip mags!

4. Don’t Mix Fats and Sugars/High Carbs ??
Ever wondered why some foods get a bad rap,
such as doughnuts, muffins, cakes and certain burger fast food take aways for making people overweight?

Because they have high levels of Fat AND sugar – a recipe for fat storage.
I’ve talked before around high carb/sugar foods releasing insulin, a storage hormone that also switches OFF fat burning.
Well, consume a high sugar/carb meal/food along with a fat based item and you’re body is like pac-man in Fat storing mode ….. it has the sugar to release insulin, and the fat to well, make you fatter!
So no fat doesn’t make you fat, but it DOES if you have it alongside high carb/sugar foods.
This is why those foods above suck,
as does eating anything fatty alongside excessive alcohol – think nuts/crisps and beer etc

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Tips for losing weight

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1. Accountability ???????
And the proof in the pudding (shouldn’t be mentioning that word!) is that I was busy today,
but as I said I was doing these (and posted in my Accountability group I’d do them) …… I had to 🙂
If we’re not accountable for our actions,
especially the stuff that matter to us,
there’ll always be times (sometimes majority rather than minority) where it will be a case of “What does it matter if I eat or drink xxxxxx”
“What does it matter if I don’t workout this week?”
Find a friend after similar goals, and trade daily, every otters day food diaries?
Even just write down your food and exercise yourself in a diary? As said, if you don’t, then nothing really ‘matters’ if you do or don’t over a few days.
2. ONE thing at a time ??
How many times when trying to lose weight have you tried to ‘change’ every meal, increase water, exercise more etc? Works for a few days, then likely becomes a bit overwhelming.
It’s no surprise that small steps implemented often,
last longer, challenge our motivation and willpower less,
and get you where you want to be, maybe a little slower, but it’s never how long it takes, more that you DO get there!
I’ve just trained a client and said to her;
“What ONE thing are you doing too much of?”
“What ONE thing are you NOT doing enough of?”
If you sit with the questions above,
and get yourself an honest answer to each,
you have 2 things to implement this week.
Rinse and Repeat.
3. Apple Cider Vinegar before Meals ????
Something we use in the 4 Week Fat Loss plan,
is to drink a tablespoon in water of this 5mins before meals.
As well as it’s antibacterial properties,
studies have shown it reduces the insulin response in the body to food by around 25%. This is crucial as insulin is a ‘storage’ hormone, and will also sustain your energy levels longer.
4. Keep a supply in the fridge ?????????????
Snacking is often when it ‘goes wrong for many.
Convenience foods, or stuff that feeds the sugar demons.
Chop up some celery, pepper, cucumber, carrot sticks and put in some small tupperware pots in the fridge.
Each morning grab one and take to work/keep for snacks with some hummus or guacamole.
Low in calories, but high in fibre and vitamins there’ll keep you full, sustain energy, and reduce sugar cravings.
Just remember to chop and restock each night,
takes a few minutes but will serve you well.

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Another 4 Fat Loss Tips

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1. Be selfish. ??
No not like being ‘a selfish dick in general’, nobody likes hanging around those kinds, but selfish in yourself, towards what you want.
A phrase often spouted, which is bull, when people don’t get results is “You Don’t Want it Badly Enough”.

As a standalone phrase it sucks, whoever said it doesn’t know what person X is doing or going through stress wise, family/home wise, work wise, sleep wise etc etc – Of COURSE people who want to lose weight WANT IT, but there’s a few factors which can limit them,
and I’ll hopefully cover some of those over these 20 tips!

I’m talking about being selfish over these 20 tips. Spend time on YOU,
planning your meals, factoring in workouts and time out for you, getting to bed at a decent time etc. I know ‘Mum’s’ often put the family before themselves, but guess what? They/We can all do stuff that we’re not currently doing,
to help out (Can of shitstorm just opened there ????)
2. Growth over Fixed Mindset. ????
Someone with a fixed mindset, is just that fixed. Judging things or people beforehand, using the “That doesn’t work for me …….. I’d love to but ……” kind of phrases.
Growth mindset is opportunistic; “How can I find time to workout? I know I need to eat less carbs, let me plan some of those meals”

It’s PURELY just a state of thinking, talking (internal and external) and then following through with action.
Sure, it might be tricky at first, as often the ‘negative, or dismissive’ self talk is based on your belief system and things you’ve seen, heard and been brought up around over the past years , but what’s really stopping it? Plus it fits in nicely with tip 1 above ????
3. If it’s in the house……. ????
How many times have you heard or used that phrase around ‘snacks’, food or drink?!
And of COURSE it’s true!
You’ll be no difference to any of us,
when temptation is around us, and there’s ZERO reason NOT to…… of course you will!
Even more so if you’ve had a stressed day!
Save stuff like that to buy on a Saturday,
keep beer/white wine in the larder so it’s not cold and tempting, get someone else to box away kids snacks, even clean your teeth or have chewing gum after meals or at ‘snack times’ ….. often steers the mind away!
4. Sit DOWN! ?????????
Set yourself a strict rule. ANYTHING you’re going to eat, you HAVE to be sat down at the table (at home!, and if you want to go a step further, must be on a plate – NO EXCEPTIONS!
This is screwing with your habitual mind,
and you gotta be strict with yourself!
This can sometimes stop those biscuit snacks,
as you’ll HAVE to have it on a plate sitting at the table,
and sometimes it can just be this shift in thought, or extra 60secs work, which is enough to make you think “Actually I don’t really want it”,
and if you do sit down with a plate at the table for a biscuit,
you either deserve it, or if done often you’re fooling yourself too much! ????

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