Prepare now for Christmas!!

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Christmas is now just 8 weeks away – can you believe it?!!

With the average person gaining between 5-8lbs over the xmas period, now is the time, to start tightening the calories and getting the hard work in.

Not only to get yourself in good shape before the Christmas “overload” but chances are you have a Christmas party coming up and the chance to show yourself off!

Therefore, commit the next 6-8 weeks to hard work, (aim for 4-5 workouts a week, and not just cardio workouts!) minimise alcohol, certainly during the week remove it, and cut back on processed foods like takeaways and packaged food. Look after your body and the results will be visible to both yourself and others – surely everyone want to look good and get great comments?!

Keep your eyes on my youtube account, by clicking here, for some great workout ideas that will keep the calories burning all day long, and sculpting a great body! Feel free to click the subscribe button to my YouTube account, as I’ll be adding more workouts/videos over the next few weeks!

ACT NOW – Christmas will come fast!

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And you can’t reach your goals?

Looking through last Sunday’s newspaper and came across a real heart wrenching article. Next time you fail to meet a goal or target you set through weakness or lack of commitment, bear this in mind;

An article entitled “Mummy Manual” and was about a mum of 33 who was diagnosed with terminal cancer, leaving a husband and 2 young children. The husband, said “Lisa was a wonder woman when it came to bringing up our daughters”. When she was told she had months to live, she set her “own 12 page goals manual” for her husband to follow and achieve, on how she would like her children cared for, and brought up.

She gave her husband every tiny detail of how she wanted their daughters to be brought up, from making sure their homework and reading was done, to a list of new clothes they would need each year. She explained to the children that “Mummy had poorly blood and that she was going to die. Amelia(3) was too young to understand, but Ella (5) did.

Some of these further notes/goals included;
My thoughts on Christmas – “Stockings til the age of 18!”
….Food – “Vegetables and fruits, not too much pie”
….Family and traditions – “try to eat Sunday lunch together – the family that eats together stays together! Good chance to talk and catch up. Talk about mummy – things that I liked and didn’t, things that made me laugh”
….Birthday’s – “Don’t make parties too big/extravagant – don’t be a competitive Dad!”
….Clothes – “Please don’t let them look too old too early. No tarty slogans or tshirts!”
….School – “Make sure you’re on time and clean and tidy (Ella and Amelia that is!!)

My thoughts on bedtime – “Should be calm, lot’s of cuddles – and always, “I love you”.

I don’t think there is anyone who wouldn’t/isn’t moved after reading the above.

If a mum can spend her last few months of life putting together such a manual, which outlines her wishes for the future, her goals on how her children should be looked after and brought up, once she has gone, I’m pretty damn sure we can all put out efforts into one month of no alcohol, takeaways, or packaged food, and ensure we eat sensibly and exercise hard, to ensure our goals are met.

Start planning and action those goals TODAY!

Intensity – Do you have it?!

INTENSITYa key word in getting results, and something many people never achieve.

I was at the gym today, and while sitting on the bike to;

a) “Cool down”

b) more realistically pause, and ensure I wasn’t sick, when

a girl came up that I used to work at the gym with many years ago. She was a Duty manager then as opposed to gym staff, so I’ll let her off, but she said she was just about to try a new workout to help her get lean, that was written by the Gym Manager/PT. I couldn’t help but say I wanted to look at it.

Now, when getting lean, your diet will be 70-80% of the success, but as we’re talking intensity, I’ll get onto this workout! This was the order;

1) X-Trainer – 15 mins @ some level – “It really doesn’t matter what level as this machine sucks – you’re not supporting your bodyweight, it moves in a fixed, weird, range, and next time you’re in the gym, look at the people using it…… it’s an easy persons exercise machine” I told her to remove it.

2) Treadmill – 15mins intervals – run hard at 8mph for 60secs, walk for 30secs. – “Now not too, bad but I said for it to be intense, those intervals suck. You cant run at max intensity for 60secs, and expect to go again at the same high level after just 30secs rest?! I got her to reverse those times, and even drop the hard resistance section to maybe 20secs, and up the incline!”

3) “Resistance Training” – There was sumo squats with weights, ball squats with OH Press, Seated Row, and DB Chest Press, all finished off with some crunches and plank. I changed all of those exercises, substituting most for bodyweight exercises such as pressups over the ball to lunge with OH press, to X-Body Climbers, putting some as tabata’s. Suffice to say I removed the crunches, got her putting some rotational work in to hit the whole “core” area, and moved all the reps and sets from the prescribed 3 x 15. Oh, and I also got her doing the resistance work first, and Intervals last.

The original programme above lacked any INTENSITY. Working without intensity is like those occasional grannies you see (no offence Granny) driving on the inside, or sometimes middle lane of a motorway doing 40mph – you’re going to get there eventually, but it’s going to take a bloody long time!! Put your foot down (whilst obviously sticking to the speed limit, stopping for rest breaks, and paying attention to other drivers!! 🙂 ) and get where you need to be quicker! By working out with Intensity you will place more demand on your muscles and your metabolism, and your body will transform in a much quicker timescale.

It is no wonder so many people leave gyms dis-heartened after spending months following a programme (and by yourself, which is often the problem – how many people will push themselves week in, week out?) which lacks any proper structure or intensity.

Another great saying is, “You can workout hard, or you can workout long – Who wants to workout long?!”

Get in, challenge yourself and get out, eat clean, eat sensibly and you’re results can’t fail to happen, in a much shorter time than most gym-goers!