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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...

Performance Training at Home

  For the purpose of this blog, we are going to use football as the performance sport, although the principles that I want to talk about can be used in in your training for other sports.   At the minute you might be having a very unusual mid-season break or your training and match schedule might be very different to what you are used to. Perhaps you are not playing games? Your club training, both technical-tactical and conditioning sessions have been shortened or you have reduced numbers and you’re having to adapt.  You might not even have any club training at all, and...

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...

Should we all train like athletes?

Athletes are often the pinnacle of physique and performance. When you want to get really good at something, people will tell you to “look at what the best people at that are doing”. More often than not, people who have achieved success tend to do a lot of things right. So, in context of the post, athletes tend to be the people who we look at for our physical goals. Want to be leaner? Faster? Stronger? Surely this is a good starting point: do what they do? You’d be right, and also very wrong, all at once. For me as a strength and...

Building Mindset and Creating Motivation for your fitness goals

Building the right mindset and taking control of your motivation are crucial steps to achieve your fitness goals. Long term, success comes down to not only having the right plan, but making sure you develop the right mindset to move forward. The route to your fitness goals will include slip ups, stumbles, and days where you really aren’t feeling it. THAT’S OK! Your plan won’t be perfect, your progress won’t be linear, and quite honestly, regardless of commitment, you can’t control everything. You need to be comfortable with periods where you feel less motivated, and work to build this back up (I’ll...

Weighing in on weigh ins for fat loss success!

What you need to understand about your weigh ins to guarantee fat loss success! Weigh ins can be one of the most valuable tools on your journey for fat loss. There’s no doubt about how useful they can be, and how much they can help your progress when used correctly. In fact, for fat loss plans, you’d struggle to argue that overall, they don’t add huge benefits to the plan, and allow a level of monitoring that can have a huge impact on overall success. Why then do people still dread the scale? Unfortunately, without understanding the basics of weigh ins, they can...

Time to put your health first!

With the current COVID-19 pandemic, here's a reminder people, put your health first!  I’ll get straight to it, unless something changes, we’re all f**ked. This was written originally before the world was on lockdown due to COVID-19, but I've updated it, as it's now probably more relevant than ever. If you heard that only those with "underlying health issues" were more at risk, and had a bit of a panic, you're not alone. I've seen lots of questions this week, generally about "how healthy do you need to be for this not to apply?".  Ask yourself, could you do more for your...

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