Tag Archives: body transformation

It’s quite normal to hit roadblocks and get stuck in a funk whenever we embark on a project of any kind and health overhaul and fitness projects are no exception to this. People often start off with the intention of improving their health, wealth and fitness levels on Jan 1st each year with all the zest in the world only to find themselves having a crisis somewhere down the line.

By crisis I don’t mean accidents, misfortune or failures. The worst thing that can happen to any of us is reaching the moment when we wake up and realize that we have lost our mojo. We no longer care about being fit, healthy and wealthy, we don’t want to get out of bed, can’t be asked to make an effort and being social is not an option.

And yet life goes on and so do we.

What can we do to get back on track with our fitness makeover project?

There is actually quite a lot that we can do… as summarized below:

 

Infographic: get out of a funk with your fitness project

M = Mindset [what SMART stands for]

Your mindset is the key to success. You will never see any fat loss program through to the end unless your head is in the right place. In fact, being in the wrong frame of mind will often prevent you from getting started altogether. This is, in my opinion, one of the biggest obstacles that a lot of people face in the beginning.

Let’s take my client and friend Lori for example. It’s not unusual for her to work long hours every day of the week doing mostly physical work. It’s a well paid job and she loves it but it takes a toll on her physique and her moods too as she seldom gets to spend quality time with her family in between work, cooking, house chores and sleeping. She is in her mid 40’s and she has been carrying a little bit of extra fat around the middle. Like most women do when they approach peri-menopause.

In the past she joined a weight loss group and lost a lot of weight but eventually gained it back with a little bit of vengeance and is now unhappy with both her weight and shape. Her body type is somewhere in between an ectomorph and a mesomorph and so the spare tyre round the middle is even more prominent as her limbs are long and slim.

Whenever we meet she talks about “going on a diet”. She is not happy about the prospect of dieting as she sees this as a period of time in which she will have to make sacrifices and give up all the foods she loves in order to lose 10Kgs in time for her Summer holidays. Because she hasn’t quite set her mind on a date when the dieting is going to start she is making sure to fill up on large portions of all the comfort foods she can find: fish and chips, pies, mash potatoes, beans, jacket potatoes drowned in butter, sausage rolls, etc. not to mention cakes and chocolates and the occasional glass of wine.

The point here is that this “giving things up” is only meant to be temporary, until she has had her holiday and then she is most likely get back to her old habits. Because in her mind the sacrifices have to end once the reward has been obtained.

My other client Carol has instead rejected the “dieting mindset” altogether. In order to get the results she wanted and keep them over time she accepted that she had to embrace change and create a new way of doing things for the rest of her life. Not radical changes, just a few tweaks to her meals here and there with a view of including all of her favourite foods on a regular basis but in moderation. In fact, over time, she stopped wanting her “favourite” foods which were high in carbs and saturated fats and instead elected more fat loss friendly foods as her new “favourites”.

With regards to exercise she started off wanting to do this 3 times per week but soon discovered that it was hard and stressful to fit 3 workouts around her existing commitments and so she settled on two sessions per week that she could easily find the time for. This allowed her to remain consistent with her efforts thus reaping the rewards in the form of a different shape and the slow but progressive release of fat from the more stubborn areas.

As time went on she was able to sustain her new habits knowing that if she “slipped” from time to time, like she might do at Christmas, she would soon be able to go back to her routine and lose all the festive plumpness in a fairly short time. The compliments started to pour in fairly soon and she became even more inspired to stay the course.

Do you see the difference in the mindset? One client is dreading getting started because of the perceived sacrifices she will have to make whereas the other one was willing to learn how to read her own metabolism and embrace the changes that worked for her. Not what the latest fitness fad says she should do.

Needless to say Lori has been having frequent guilt trips every time she has a slice of cake or an extra portion of chips, whereas Carol can’t really be bothered to have either but if she does she enjoys the cake or the chips knowing that she will be able to use them to her advantage.

How we turned Lori’s story around

Attitude Aptitude Altitude

Lifestyle

The first step was to take a good look at Lori’s weekly schedule to determine just how much walking and lifting she did during the course of her work. The answer was mildly shocking: it turned out that she was on the move all the time and constantly lifting and carrying moderate weights over short distances. This was great news in a way because movement is actually more beneficial than structured exercise for your health and wellbeing BUT too much of it will start causing issues with rising levels of cortisol resulting in increased belly fat. The same goes for adding exercise to a lot of movement.

We decided that we would skip the exercise altogether for the time being and we focused on slowing down the pace a little bit at work by changing from a fast walk to a normal walk. We then tried to create a good sleeping routine as this was an area that she struggled with somewhat. We found a good time to go to bed every night and eliminated any stimulants for up to 3 hours before bed time: no coffee, no wine, no tea, no chocolate, no tablets or electronics.

This worked relatively well but she found that her mind was often racing when she first lay down in bed and this meant a lot of tossing and turning before she could fall asleep. So we went back to the drawing board and found that for her the best thing to do was to have a little bit of wine half an hour prior to bed. Although this wouldn’t be a good policy for some it worked brilliantly for her: not only she could almost fall asleep on command, she would also stay asleep waking up feeling rested and refreshed.

In addition to “fixing” her sleep we tried to find times throughout her day in which she could relax by perhaps adding 5 minutes to her bath or just chilling with her family. She started to benefit from these small changes fairly quickly. Before we even looked at her diet she already lost a little bit of fat all over but especially around her midsection. Nothing dramatic but a good step in the right direction AND she loved it. Most importantly she felt that so far she didn’t give anything up and instead gained in relaxation and downtime. Win.

Diet

Once we established the new routine we started to look at her diet to see where we could introduce changes that would support her fat loss efforts. Her problem was the large amount of foods combining fats and starches that she was consuming on a weekly basis. This was both because she loved them and because they were convenient as she often bought them ready made from the grocery store and only needed reheating.

The first change was to replace some of the starchy foods with fresh non-starchy produce. She was game so for a couple of weeks she made herself bring a salad to work instead of a pastie. We left the option open for her to have starches for dinner but bearing in mind the glass of wine before bedtime (this counts as carbs). After the first two weeks she found that she didn’t really fancy anything other than the meat + salad for lunch as this was keeping her full and feeling better than when she ate convenience foods. Plus she became very creative with the mix of veggies that she used by treating her salad almost like a work of art with lots of different colours and textures. She also learned how to make dressings that were both interesting and flavoursome without adding too many calories from either sugar or fats.

At this point the results really started to show. Her skinny jeans became baggy around her hips and thighs and the muffin tops were soon gone. Most importantly, again, she felt that she gained from the changes instead of losing out. Win.

Exercise

As soon as she abandoned her dieting mentality she was able maintain her new shape and size and to help her get a little bit more toned before her holiday we introduced some exercise. But not all in the form of workouts… because she had very little spare time available we decided to make the most of her work at the warehouse. We agreed that every time she picked something up or drop something on a pallet she would do a squat to get to the right height and then, when possible, she would do a biceps curl to lift the object close to her chest and then reverse the movement.

Squats are a great compound exercise and can strengthen your legs, glutes and core muscles simultaneously. When you learn to do them correctly and to apply them to everyday situations you will find that lifting heavy objects becomes a lot easier and you won’t tire out so quickly. Lori found this change also easy to implement and whereas she managed to do a few squats here and there at first, she was soon able to turn this into her normal way of lifting things.

At this point we introduced workouts at home too but these only consisted of doing a few push-ups and planks a couple of times per week to make sure her upper body also looked a bit more muscular. These exercise sessions would only take up 10 minutes of her time so she found it easy to stick to them. As she got closer to the start of her holiday she was delighted with the results and still surprised that she went through a complete body transformation without dreading the process or feeling like she had to make sacrifices.

As you can see it’s as simple as changing your perspective about nutrition and exercise to make the experience more interesting and certainly not one to fear. Once my clients get over this initial hurdle and make the mental switch they begin to enjoy the process of change knowing that they will achieve and often surpass their initial goals.

If you are stuck and can’t find your way out of the dieting mentality book a 30 min. complimentary breakthrough call and I’ll gladly give you a few pointers.


4 Simple Steps to Win Your Day. Every Day. [Infographic]

I am in the very fortunate position of being able to wake up naturally a lot of the time and only having to set the alarm clock some of the time. Even so Mondays can be difficult as they mean leaving behind the chilled pace of the weekend and getting ready to face whatever challenges life will bring as the week unfolds.

I find solace in setting up the alarm clock 30 minutes before the time I actually want to get up to make sure I start the day with some me time to set myself up for success. No matter what. Here is how I do it:

4 simple steps to win your day infographic

Good quality sleep

It may seem as if I am stating the obvious but you cannot expect to win the day without struggle unless you have fully recharged your batteries with a few hours of good quality sleep. How many hours you actually need depends on your unique metabolism, however there seems to be a general consensus that less than 5 hours is not enough sleep and over 10 hours is too much sleep. Again, this also depends on your personal circumstances as if you happen to be sleep deprived for any reason you will certainly need to give yourself the time to make up for the lost sleeping time.

While you are asleep your body repairs itself, gets rid of toxins, tunes down the release of fat storing hormones and turns up the release of fat burning and rejuvenating hormones. I have over simplified an exquisitely complex chain of chemical reactions but it’s enough to give you a good idea of why good quality sleep is so important. Think of how dangerous you are at the wheel when you are tired and how hungry you get when you don’t sleep enough. How can you be a winner when you are in that state?

Practice gratitude

The idea of recognising everything that we can be grateful for seems to be a common thread in any coaching circle under the sun. There is a good reason for it: as we get caught up in the rat race of thinking we have it bad because we don’t have this or that we forget about all the things that we actually have. Therefore getting in the habit of spending a few moments first thing in the morning to reflect on all the good things in our life and express heartfelt gratitude for them is a sure way to get into a good mood before we part company with our duvet.

In fact, it might be the only way that we can feel inspired to get out of bed. Especially when times are tough. And if the only good thing going on in your life is that you are still breathing be grateful for that as you never know when your luck is going to change.

Visualise your day

After you have practiced gratitude and you are in a light and happy mood it’s time to start visualising your day. The idea is to do a practice run in your head before you live your day for real. Athletes and performance artists do this all the time: they prepare for their performances by rehearsing their moves or words in their heads. It’s a great way of overcoming training obstacles and plateaus of any kind.

The secret is to get into as much detail as possible as you do this: what you are going to have for breakfast, how much coffee, what you are going to wear, what you are going to say at that meeting, how are you going to finish that project, what you are going to buy at the shops on the way back from work, what you are going to have for dinner, are you going to exercise? what are you going to watch on tv and what time you are going to bed. It’s like having a to do list in your mind: once it’s compiled all you have to do is go tick every item as you go along.

Planning your day in this way will save you from stress and overwhelm later on as you will have a clearer direction. You can apply this same principle to your weight loss and fitness journey: visualize the end result that you want to achieve and reverse engineer the process of getting there.

Morning rituals

I find morning rituals comforting. They are a part of my daily plan and I try to stick to them almost every day. They allow me that little bit extra mental space at the start of the day when I can make peace with the world and gradually transition from half asleep to fully awake. The first of my morning rituals is feeding the cats. I have no real choice in this matter as the punishment for not obliging is many paws on my face with gradually increasing degrees of clawing.

Then comes breakfast with copious amounts of coffee, then a quick tidying up of the house, wash, dress and then I am ready for my day. I suppose I could call this a “routine” but I find that the word “rituals” infers that these tasks are sacred to me and that nobody should interfere with them. If I am working on my own body transformation I might include a bit of time spent on the stationery bike or hula hooping as part of my morning ritual so it’s done and I don’t have to worry about it anymore. Otherwise I am ready to put into practice everything that I rehearsed while visualising my day.

Personally I find that whenever I stick to these 4 steps I come out a winner at the end of the day and feel like celebrating, no matter how small that win was. The thing is when I feel like I am winning at the game of life I tend to make better decisions which in turn leads to more victories big and small. So, now I am curious… what do you do to set yourself up for victory every day?

Need help with setting yourself up for victory? Book your complimentary breakthrough call using the little popup on the right and let’s give this a go! 

Step 2 – Set Your Reasonable Fitness Goals Using Visualization

“To get what you want, you must know what you want”
By Rich “Slayer of Stubborn Fat” Tweten CPT, Author

I’m about to guide you through an exciting and fun journey inside your imagination.

What once was the impossible dream is now going to become very real as you visualize exactly how your new body is going to look and feel after using an effective exercise and nutrition plan for 90 days.

By seeing the target and aiming for it, you’ll have a much greater chance of hitting the bulls-eye!

Coming up, you’ll find an assignment with questions that are brought to your attention in a simple, step-by-step format.

However, before you answer the first question, make sure to open a text file so you can simply type out the answers as you advance.

Here is your goal for this assignment…

To set the reasonable fitness goals you need to achieve in 90 days.

Walk over to a comfortable chair and relax in your seat. Read through the following assignment until you arrive at a question.

Woman sitting on chair thinking about reasonable fitness goals

Afterwards, shut your eyes and visualize exactly what you see and feel.

You’re now watching over yourself as your spirit has left your body!

You see yourself seated in the same chair, yet something’s different. You’re smiling and begin to talk with enthusiasm and conviction:

It all began 90 days ago when I was thinking about losing weight. I discovered an effective exercise and nutrition plan then decided to give it a try. As I advanced through the plan, I went from thinking about transforming the way my body looked and the way I felt in a positive way, to actually deciding to do it!

As I remained true to my decision, my body started to transform! First, I noticed that my everyday tasks were becoming easier since I was gaining more energy.

Question 1: What are the 3 everyday tasks that are going to be easier for you to perform in only 90 days? Think of walking home or climbing up a flight of stairs after a long day at work.

Before you answer, visualize yourself performing the task with ease. How do you feel now as you’re lighter on your feet and quicker as well?

Example: Standing up and walking around the office.

You start talking again…

After I realized that these everyday tasks were becoming easier to perform, it definitely helped to motivate me in continuing on with the new lifestyle. Next, I found my body was moving around more swiftly and objects that I needed to pick-up seemed lighter than before since I was gaining flexibility and strength.”

Question 2: What are the 3 objects that you’ll be able to move or pick-up more easily in only 90 days? Think of a bag of groceries or a child.

Before you answer, visualize yourself lifting, pulling or pushing the object. How light does it feel now compared to before?

Example: Moving the couch out of the way as I vacuum.

You continue to speak…

It wasnt long at all until my physical appearance started to transform, in a positive way! Now I get comments all the time from my friends expressing how great I look and that I seem happier with more confidence.

It feels fantastic knowing that I can now accept and admire the way I look, so I think its time to try on my favourite outfit that I couldnt fit into only 90 days ago.

You watch yourself stand up with good posture and then walk towards the same mirror you stood before wearing only your underwear or bathing suit.

You then hear yourself talking again…

All over my body, Ive lost inches and become more defined. I can see extra shape around parts that were once flat and I definitely dont feel as smooth as before. Instead, I feel firm and toned.

Question 3: What do you see in the mirror after following an effective exercise and nutrition plan for only 90 days?

Before you answer, visualize the way you look and feel, then describe your facial expression. Where do you notice the loss of inches? How much definition do you see now and where is it most striking? How does it feel when you rub your hands all over your body? Be as descriptive as possible in your response.

You then say…

Its time to try on my favourite outfit that I couldnt fit into only 90 days ago. Wow! It fits me like a glove. Its looser than before around certain parts of my body, especially my waist, hips and thighs.

Question 4: What is the size of the outfit that will fit you just right in only 90 days?

Before you answer, visualize the way you appear in the outfit. Describe how it looks and feels on you now compared to before. If you don’t have an outfit you like that doesn’t fit you right now, is there one you’d like to buy? If so, describe it and how you can see yourself appearing in it.

To conclude, you exclaim…

I feel fantastic! When I started to transform my lifestyle it seemed as though I was making many sacrifices, but that wasnt the case at all. I wouldve been sacrificing so much more if I never made the healthy switch.

Question 5: How do you feel now as you’re admiring your rapid and permanent fat loss results?

Congratulations!

I encourage you to complete all of the previous questions to get the best possible results.

Does that image of your new body appear after closing your eyes?

I’m sure it does, as it’s burning you up inside to reach that thrilling goal!

What we’re about to focus on now is what influences you to make decisions.

Decisions, that lead to specific actions which will guide you towards the rapid and permanent fat loss results you desire and deserve.

The strong magnetic force that causes you to make a decision lies in what you believe.

In this next step towards guaranteed weight loss, I’m going to help you to identify and confront your beliefs head on. Afterwards, I’ll show you how to break down the unhealthy beliefs that hold you back and replace them with healthier alternatives so you’ll have a much greater chance of making the right lifestyle decisions on an everyday basis!

Guarantee the weight loss results you crave by breaking down your unhealthy beliefs.


Rich Tweten Fat Loss SlayerAbout the Author: Rich “Slayer of Stubborn Fat” Tweten is a Certified Personal Trainer and author of PFL90, The Ultimate Psychologically Based Fat Loss Plan. Since 1999, he’s helped thousands of people who’ve accidentally programmed their bodies to be overweight for life to achieve rapid and permanent fat loss results through the successful transformation of their mindset.

PFL90Click here for more information on PFL90. 

Inside, ALL of the AMAZING psychologically based fat loss secrets are PACKED into a series of simple thought provoking assignments with questions that will help you to make that FINAL decision to begin working towards rapid and permanent fat loss results!

Step 1 – You Must Transform Your Body Now!

“The first step towards transformation is awareness”
By Rich “Slayer of Stubborn Fat” Tweten CPT, Author

Have you accidentally programmed your body to be fat for life?

That’s an incredibly scary thought, yet it may be true!

Remember back to a time when you made the decision to slay stubborn fat.

Once motivated, I’m sure you did whatever you believed was necessary at the time to drop those ugly and unwanted pounds.

Did you go on a diet?

Did you start an exercise program?

Did you buy a fat loss product that promised amazing results?

Regardless of the path you chose, obviously your efforts were not fully rewarded since you’re here with me right now.

Even the most effective actions for slaying stubborn fat and improving health mean nothing, if you have unconsciously programmed your body to be fat for life.

What stopped you before and may continue to prevent you from achieving rapid and permanent fat loss results?

It definitely isn’t your body.

Instead, it’s your mind that orders your body to respond to its every command!

To actually achieve rapid and permanent fat loss results, it’s essential to install a new and positive program into your mind.

Otherwise, your body will have no other choice but to follow the old and negative programming that has brought you disheartening fat loss results in the past that comes with a guarantee for fat loss failure in the future.

This positive program will allow you to create and own your new body, instead of renting mediocre fat loss results, if any!

Coming up, you’ll find an assignment with questions that are brought to your attention in a simple, step-by-step format.

Valuable insight and self-actualization will be yours for the taking.

However, before you answer the first question, make sure to open a text file so you can simply type out the answers as you advance.

Here is your goal for this assignment…

To take responsibility for the body you’ve created and increase your awareness about why you need to achieve rapid and permanent fat loss results, then make the decision to get started.

This is going to sound strange, but you need to trust me on this.

Create a private moment for yourself and strip off your clothes.

Yes! I mean it.

Strip off and look in the mirrorKeep your underwear on, or get into a bathing suit and walk over to a mirror (ideally a full length one) and stand in front of it.

Ask yourself the following list of questions as you study your body.

I’d like you to verbally respond to all of the questions and then type out your answers.

For the record, this assignment is intense!

It needs to be in order for you to feel the tenacious drive to create a positive lifestyle transformation and as a result, an improved self-image and new-found happiness.

Question 1: What is your immediate reaction when you stare at the body you’ve created? Make certain that you’re standing in a relaxed position and speak out the feelings that enter your mind.

Question 2: Do you believe that your inner health is being affected in a negative way when your body is living in this state? If so, how? Think of your heart, lungs and arteries, etc.

Question 3: How is the condition of your body affecting your everyday attitude, productivity and performance?

Question 4: How is the condition of your body affecting the people around you and the way they treat you?

Question 5: What has your physical condition cost you in the past and present? Think of your health, self-esteem and other areas that have been affected such as your family, relationships and career.

Question 6: Do you understand why you look and feel the way you do? What are some unhealthy habits which contributed towards that result? Think about inactivity and poor nutrition.

Question 7: Imagine how you will look and feel in 5 years from now if you continue to pick-up more unhealthy habits. How about 10 or 20 years?

Question 8: Describe your physical appearance right now after answering the first 7 questions. Are you smiling, frowning or sad? Yell it out with emotion!

Question 9: Do you know of anyone who is at least 5 years older than yourself and has a similar lifestyle as yours? Assuming that you’re both of the same gender and have a similar bone structure, answer the following questions:

In your opinion, how does that person look and feel?

Do you think that person is happy?

Are you going to allow yourself to look and feel a similar way as this person in the future?

Question 10: Are you worth more than what you see in the mirror?

Question 11: Are you ready to work towards rapid and permanent fat loss results?

If you answered “Yes” to the last question, then way to go!

On the other hand, if you answered “No”… don’t worry, you’re just not ready to commit to a new, healthy lifestyle for a healthier mind and body.

Continue to live your life as happily as can be.

If you change your mind in the future, only then do I want you to continue on from here.

If you haven’t answered all of the previous questions, then I encourage you to go back and complete them.

Since you’ve now decided to work towards rapid and permanent fat loss results, understand that you’ve unlocked the magical door that’s at the beginning of your pathway to a heavenly body!

In this next step, you’re going to get excited and have fun as you set your realistic weight loss goals using visualization…


Rich Tweten Fat Loss SlayerAbout the Author: Rich “Slayer of Stubborn Fat” Tweten is a Certified Personal Trainer and author of PFL90, The Ultimate Psychologically Based Fat Loss Plan. Since 1999, he’s helped thousands of people who’ve accidentally programmed their bodies to be overweight for life to achieve rapid and permanent fat loss results through the successful transformation of their mindset.

PFL90Click here for more information on PFL90. 

Inside, ALL of the AMAZING psychologically based fat loss secrets are PACKED into a series of simple thought provoking assignments with questions that will help you to make that FINAL decision to begin working towards rapid and permanent fat loss results!

My secret recipe for Fitness Makeover success

Girl on scale

When it comes to fitness and weight loss there is so much information available in the blogosphere that it’s truly hard to know where to start. I suppose it all boils down to what resonates best with you once you find a few reputable sources of information. You could choose between a bodyweight workout plan, exercises that you can do at home without the need for fitness equipment or you could choose a full on gym program to help you lose weight.

Whichever road you choose to follow it’s good to have a map to help you stay the course and ensure you will safely reach your destination in good time, with the minimum amount of detours. And why not enjoy the scenery in the meantime?

Here is my secret recipe that will allow you to achieve your fitness and weight loss goals regardless of whether you choose to work with me or not:

Preparation time

In order to prepare yourself for your transformational journey you need to take some time out and think deeply about the project that you wish to undertake. The way in which you frame this will be key to your chances of success. How long you will need to complete it is entirely up to you and must fit in with your needs and wants but I do urge you to stop and reflect before you take action. Getting clarity on the reasons why you want to do this will help you stay the course until the end.

Cooking time

This also depends entirely on you, where you are starting at and where you want to get to. You may be surprised to learn that it can take different people the same amount of time to shed 10 Kgs of body weight as to lose 2Kgs of body fat. It’s all down to your metabolism, health and determination. Having said this I recommend you give yourself a minimum of three months to see some major results and not be tempted by dubious programs that promise to help you lose weight fast. The human metabolism is an incredibly complicated and exquisitely sophisticated machine, it doesn’t work in a linear manner and when you think nothing’s happening there might be a lot going on in the background that you are not aware of. Consider this an exercise in faith as much as a game of strategy.

Serves: 1

This is for you and only you.

Ingredients

To succeed at a fitness makeover project you will need a few fundamental ingredients:

  • Knowing what you want to achieve. AKA a goal.
  • A good reason for wanting to achieve that goal (your WHY).
  • Letting go of all the stories that have kept you stuck where you are currently at.
  • An open mind.
  • Willingness to do whatever it takes.
  • A hefty does of commitment to yourself.
  • A large serving of integrity with a sprinkling of honesty.
  • A bucket load of self love.
  • Compassion and forgiveness for when you mess up.
  • A pinch of enthusiasm.
  • Nice shoes. You can never get tired of wearing nice trainers.  😉

Always be kind to yourself

You will also need

    • A place to exercise. This could be your front room, your garden, your bedroom, your home gym, your shed, a proper gym… but you will need some place where you can exercise safely and confidently.
    • Suitable clothing. There is nothing worse than having to work out in clothes that aren’t good for the job. Anything that’s tight and unyielding can’t be used for this purpose. Choose garments that will cover up all the bits you don’t like about yourself (yet) so you don’t have to worry about seeing them. Of course if you exercise at home I wholeheartedly recommend doing so in the buff at least once when nobody is watching. It’s just… awesome!

Home gym equipment

  • Fitness equipment. If you choose to exercise in your home all you need are 3 items: a yoga mat (your gym floor), a swiss ball (your bench) and a pair of dumbbells with adjustable weights.
  • Lots of water.
  • A great nutritional plan.
  • An even better supplements plan.
  • A solid exercise plan.
  • A lifestyle overhaul to make sure you change the bits that work against you and enrich those that already work for you.
  • A few good friends to provide moral support and document your progress. Enemies are also good for this purpose: the greener they get when they see you, the better you are doing. Trust me on this.

Directions

On a large piece of paper (A3 at least) draw a map of your current lifestyle. It doesn’t have to be too detailed but you want to include the typical amount of time that you spend asleep at night, the time you spend commuting to and from work, any activities that you do after work, socialising, how much time you spend cooking, eating out, walking the dog, pulling a length of string to entertain your cats, riding your horse, etc. You can do this in the form of a timeline or an agenda. Whatever works for you.

Next grab some index cards or post-it notes and write down the most important elements of your chosen program. For example: say you have green tickets for exercise and your program requires you to do a 30 minutes workout 3 times per week. On three green tickets write down “workout, 30 min”. Look at your lifestyle map and see where you can fit your exercise tickets. Ideally these will go in at the same time Mon-Wed-Fri but of course this has to work for you so put them where you are willing to fit them in.

Do the same for your meals and for any daily activities that are part of your program, like walking for example. Add a few blue tickets to remind you to drink more water throughout the day. When you have finished you can either hang the new and upgraded lifestyle map on the wall OR take a picture and refer to it whenever you need/want to.

Go and execute the plan. And… voila’!

Woman on swiss ball smiling

If you really struggle to find spaces for your tickets you need to make a choice: either find a less demanding program or let go of some activities that don’t suit you at this time. Or maybe, if you find yourself resisting making any such changes, you may want to consider that you are not ready to do this and it would be a good idea to postpone the project to a later time when you will be excited and looking forward to re-organise your schedule.

Sometimes what the head thinks it wants isn’t necessarily what the heart is willing to do. Just let it be and wait for a better moment. It will come.

Summary

Whatever fat loss and exercise program you choose to follow these are the steps you need to take to make sure it fits in with your lifestyle. If you succeed at making a workable plan I can promise you that sticking to it is going to feel like a sweet Summer breeze. The truth is that weight loss and fitness makeovers aren’t that dissimilar from any other project you may undertake in your every day life: whether it’s work, house renovations, a wedding, cooking, a trip, etc. The more thorough your planning is, the easier the execution will be and the greater the chances of success. In fact, make the last one almost a given that you will succeed.

BUT you still have to do the work to make it work. Don’t forget that.

If you need help making an awesome Fitness Makeover plan all you have to do is book a complimentary 30 min breakthrough call and I will gladly give you some pointers to get you started. Don’t hesitate, book your call now!

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Intense or Very Intense Program: which one is better for you?

When people ask me how my work …eeeerrr… works they are often surprised when I tell them that I don’t sell Personal Training sessions but instead sell programs (or packages) and outcomes. There’s a reason for this and it’s a very important one: PT sessions are often perceived by clients as a series of one-offs in which I am expected to dish out exercises and counting reps for an agreed length of time and perhaps give some nutritional advice on top. Then go home and wait for the next session if and when it’s going to happen (and this is true even when people block book a number of sessions).

When clients buy one of my programs however, they buy a transformational process. The time that we spend together is more a time of assessing, regrouping and planning with the desired outcome in mind. Yes, exercising is also a part of it and so is nutrition but it’s all done in a different spirit. First we decide on the outcome that we want to achieve, then we reverse engineer that outcome and then we draw a plan that will get us straight to our goals with the minimum amount of fuss and effort. We take extra care to make sure every little change can be seamlessly incorporated into the clients’ lifestyle to cause as little disruption as possible.

Good strategy is essential for success

 

Each client is different and therefore my programs are bespoke (with the exception of my home study course). If you and a friend purchased the same program you will probably find that some aspects of the plan will be similar or even identical. That’s because there are only so many ways in which you can move your body and a lot of aspects of a healthy lifestyle can be applied almost universally across the human race. However, it’s the little things that are unique to each client that will make the biggest difference.

So why have 2 different programs to choose from instead of just one?

What I really love about the work that I do is the connection that I build with each client. I prefer to work with people on a one-to-one basis because that’s where I feel I can make the biggest difference. Sure, exercise classes are fun and can be very beneficial, but I never really get to build the kind of rapport that helps me influence clients to make better choices because that takes time and a lot of individual attention.

The main reason for offering two different versions of working with me one-on-one is that I also come across different “versions” of clients. Some of them are super busy people who would find it difficult to make the time to meet up with me regularly but can make the time to do what it takes to reach their goals, whereas others are perhaps not as busy and either prefer more regular contact OR need more support.

Let’s compare the two programs:

Plan & Execute = Results

VIP Experience

Time Commitment

With this program the amount of time that we both commit to it is different: YOU will have to put in the hours and the effort needed to achieve the results but will only have to find the time to chat with me on Skype once or twice per month. When you sign up for the VIP experience we are both committing a lot of our time to the program. We will be in contact several times per month (depending on our schedules) and we will both have a lot of work to do to make sure YOU achieve the results you want.

Support

Because we will only be in “official” contact once per fortnight at the most, I will be offering support via email in between coaching sessions if you occasionally need clarifications on anything that we discussed or if you come up any obstacles and need further guidance.  With this program we will be in contact either in person or via Skype on a regular basis and, if you are up for it, every other day (but not at the weekend). Theoretically you wouldn’t need any more support but because you are committing a lot of your time to your transformation I will be available for a quick chat in between sessions should you need help with anything that we have been working on.

How it works

Our first session will be a bit longer and this is when we will draw up your master plan. You will then go off and work the plan and we will get together again in a fortnight or a month to assess your progress and make any necessary adjustments to the plan so you keep on moving forward towards your goals.  During our first session we will get to discuss your goals in great depth and draw up the master plan. We will also draw up a tentative schedule for our meetings, either virtual or in person, and then we will start working towards your goals. Because we will be in touch often you won’t need to do all the work on your own and I will be available to offer guidance and support you every step of the way.

How long does it last?

3 months with coaching sessions fortnightly. 3 months with coaching sessions every other day excluding weekends.

Who is it for?

This program is meant for women who are very busy and don’t have time to meet up at the same time every other day or even every week but can make the time to exercise and cook working around their other commitments.

To succeed at this you will need to be committed and self motivated as you will be doing most of the work on your own. Great if you have a gym membership that you want to make most of.

This program is meant to be for women who want to take their body transformation to the next level. It’s most suitable for those who perhaps have health issues that need to be addressed as well as wanting to look at your weight and fitness levels.

Because we will be in contact often it’s a program best suited to those who are perhaps less busy, either staying at home women or those working part time or retired.

You will still have to be committed to yourself and the program but if you struggle with motivation this will have you covered.

Your investment

 

£££s

Because my time commitment is limited I can offer this program at an affordable price. Please don’t mistake fewer sessions with less chances of results. Those are down to you and how committed you are to see this through to the end.

You can find more information here.

 

££££s

The higher fees for this program are a reflection of the amount of time that I will dedicate to it.

I am not just talking about the time that we spend working together, the price also takes into account the amount of time that I will spend doing research for you in between sessions so that you don’t have to.

You can find more information here.

So there you have it. This is how you can come on board and finally achieve your weight loss and fitness goals once and for all. Remember that I will teach you a system that will serve you for the rest of your life, not a quick fix. Once we are done with the program you will be able to make better choices, keep your new weight and shape or be able to get back to it quickly and relatively effortlessly should you go on a bender and undo all your hard work.

If you have any questions or would like to come on board call me on 020 8144 5531 OR you can send me an email if you are unable to talk as you read this. Don’t let time slip away, act now and if we are a good match we can get started straight away!