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The four C’s for success

Here are what I have found to be the top 4 factors that constitute the pillars to success in building and maintaining a healthy lifestyle. Consistency Control Connection Concentration   Consistency Consistency is by far the most important factor in creating a legitimate lifestyle change. Being consistent with your workouts and nutrition plan, whatever that may be is a profound act of self-discipline. Put your workouts into your work calendar and treat it how you would a work meeting or appointment, be reliable and dependable on yourself. Likewise, be consistent in your diet and the choices you make for yourself. We are far...

Mindset Manifesto

Top tips to working on your mindset when beginning your fitness journey Changing your mindset is the key to your success and this post blog offer my top tips on how you can start working on yours.   1. Firstly, no more excuses Excuses will run the whole show if you let them. You have a 9 to whenever job so don’t have time to exercise? You’re a parent to 3 kids so you don’t have time to dedicate to yourself? You don’t know the first thing about nutrition and diet, so why start now? All it takes to overcome these so-called “obstacles” is to commit...

Values: What’s important to you & why our values matter?

Values & Principles What is most important to you in your life? What guiding principles do you wish to live by? These might seem like strange questions to ask here, but they’re hugely important to the lifestyle changes that you are considering making when committing to a health and fitness journey. Having a clear idea of what is important to you enables you to prioritise those things, and make daily choices that are in alignment with those things.   These are just a few examples of what values you may hold: Being fit enough to play with your grandchildren To have a successful...

Health First: Why we need to reopen Fitness ASAP

We are walking into a national disaster for health and fitness. Gyms being closed is more than just a short-term problem. We will be feeling the effect of this as a nation for years to come. For a month or two, this approach made sense, but 10 months since the first lockdown in the UK, it’s now time to consider the bigger picture, in particular with regards to general health and fitness. For millions of people, gyms are more than just somewhere to exercise. They’re the “third space”- the place people use to focus on themselves, and to “feel good”. We can’t...

Lockdown, Pain & Injuries

Pain and injuries during lockdown   Firstly, I just want to say this blog also relates back to Jamie and Josh’s first webinar in January (if you haven’t seen I highly recommend it), and in particular I want to draw your attention back their point of ‘Reframe the story’.  Re-evaluate where you really are, what can you realistically achieve both previously in the gym and in your current situation, what would make you happier?   Hands up, who has had workouts effect by various pains and niggles? I know I have, and it sucks.   (disclaimer: serious injuries that require surgery may need a different approach...

Powerful habits for wellbeing

“First forget inspiration. Habit is more dependable. Habit will sustain you whether you’re inspired or not.” -Octavia Butler   Staying ahead in the many areas of life can be a lot to manage if you don't have the discipline to do the simple things every single day. We all have habits whether we are aware of them or not and your daily habits matter. Why? Because you cannot rely on motivation to always be there. When motivation fails, we must rely on our habits to carry us through and keep us on track. Accomplishing great things involves consistently doing the right things over...

Strength training and Ageing

Strength and strength training If I was to ask you to define what strength is, what would you say? Being able to deadlift 2x your body weight? Being able to squat 100kg? Being able to perform a pull-up? Being able to jump in the air? Being able to walk up the stairs un-aided? I like to think of ‘strength’ as an umbrella term that includes a few different ‘types’ such as: Absolute strength – think the maximum load that you can lift during a specific exercise Strength endurance – repeatedly exerting force against a resistance Power/Explosive strength – the product of force...

Top tips to manage stress eating!

Stress eating and/or emotional eating is a term all too familiar to most of us. A term that often when brought up, almost everyone in the room agrees to have struggled or to struggle with it as if it was completely normal. Stress eating is not normal- it is extremely common, but it is not normal or healthy and it is important that we talk about it. So why do we eat when we are stressed or facing difficult emotions? Because for most of us, food offers comfort. Unfortunately, it is the unhealthy foods ie. those dense in processed sugars, fats...

Strength and Performance Improvement

You’ve heard about how important strength is to performance, right? It’s true, strength can play a key role in sports performance- or at least, in sports that work against a reasonable resistance (including sprinting/ jumping/ etc), but what do we mean by strength, and at why point is it less important to work on? First off, let’s get clear.   Absolute and Maximum Strength Often, when people talk about being strong, they talk in absolute terms. This “absolute strength” is simply the total amount of force that can be applied deliberately towards an outcome- for example, the total weight lifted - irrespective of any other...

Calories and energy balance: It’s simple, right?

Calories in, Calories out. How many times have you seen this on your social media recently as the holy grail of nutrition? The only thing you need to consider. Generally, this is talking fat loss, and although the message is wholly accurate, it can also be pretty misleading- even harmful if not fully understood. So, here’s something for athlete’s, coaches and gym goers to try to cover some of the key considerations when we’re talking energy balance.   First off, what is energy balance? Energy balance is a simple concept. If energy in (Calories we consume) exactly meets energy out (Calories we burn),...

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