"I have always kind of trained all my life, but with taking the lead for this movie (Deadman Running) I had to be muscular and look fit enough to smash through brick walls. I've never done anything as intense as when I trained with Kris Cann - "the man" got me in shape in 6 weeks no question". Tamar Hassan - Hollywood and UK actor


New Year Fitness Success; insider Top Tips


 

 

New Year Fitness Success; Insider Top Tipsshutterstock_279832118

It’s a new year – does that mean its time for a NEW YOU?
The secret to shaping up for 2016 is simple – GET YOURSELF INSPIRED

If you are from my generation – guys – you are probably still looking for a body like Brad Pitt in that famous photo from fight club – ladies – it’s probably Gisele or someone similarly stunning. If you are from a slightly younger generation you are more likely aspiring to look like Kayla Itsines, Emily Skye, Gigi Hadid or Ellie Gonsalves, or The Rock, Nick Bateman or David Macintosh. Whoever it is that has the body you want – be aware that yes they do probably have some good genes, but for sure they have to sacrifice treats and train hard to stay on top of their game. The take home message here is give it a go for a decent length of time and see what you can really achieve!

Is it a look you are after or is it a tangible challenge goal you need to reach? Think about it…

I know so many people who wear the excuses they make for not making the gym, the run, the swim, the boxing class – whatever it is, if you keep missing it over and over again you will never reap the benefits, never conquer the challenge – you will never get the body you want and you will never get the rewarding feeling that comes from sticking to your guns and doing what you say you will. Make my year – be different, make 2016 a year for YOUR fitness success.

Here are a few pointers to help you get set up for a truly awesome 2016:
MY 7 RULES FOR SUCCESS
1) Make a change to get a change. If you want to change don’t kid yourself – out with the old, in with the new.
Decide what’s worth you making changes in your life – do you want to lose weight, get fit, look sexy in a bikini, impress the girls in your budgie smugglers, complete a physical challenge event, or become a champion sports person? – whatever floats your boat is cool – whatever it is, just believe that you can make it and nothing will stop you.
Here are a few reasons why people succeed – read them, digest them, and act upon them:
• The goal is so important, so consuming, so inspiring that failure is no option
• They never quit, but they aren’t afraid to make adjustments on the way
• They make plans in line with the desired outcome
• They never make the same excuse twice
• They understand that results made in a week won’t last a lifetime

2) Plan your exercise into your regular weekly routine, decide how many sessions each week you need and how long those sessions need to be. Planning creates you time, avoids double booking and gives you less opportunity to make excuses. Check out my example exercise plan template on my Facebook page KCPT Facebook and don’t forget to hit the like button for tips and hints while you are there. If planning isn’t your thing you can always get help – I am available to give you an exercise planning consultation – 1 hour planning sessions cost £42.5 and you will get a solid baseline plan of what you need to do – when, why, and how – take the guess work out of your 2016 fitness – book a planning session today – perfect if you are motivated to exercise but just need to channel your efforts.
3) Get excited about exercising. Don’t include exercise you truly hate in your regime (unless you are the type of person who needs to master the things you hate). Find something you enjoy – go dancing, try golf minus the buggy, boxing or kickboxing (seriously, practically everyone loves the stress relief you get from hitting a pad or a bag), go climbing, get a dog, hire a trainer, buy a bike, get romantic – there are thousands of exercise options – don’t knock an exercise until you have tried it.
4) Ditch processed foods wherever possible – fresh foods are more nutritious and healthier for you – full stop no arguments. We all know by now that above moderate consumption of processed foods are being cited as highly likely to be responsible for many modern physical illnesses BUT did you know the refined fats in processed food are allegedly stripped of fatty acids and can affect blood sugar levels leading to memory loss, mood swings and possibly even depression. Stay happy and do your waistline a favour – steer well clear of processed foods.

5) Bin all fizzy drinks, juices and bottled smoothies – even sports drinks – unless you are exercising hard for over 45 minutes and you still have to keep going you just don’t need them. Drinks like Cola should only be drunk very rarely – I’m talking monthly or less – SAVE YOURSELF THE EXTRA CALORIES – water is where it’s at for health and weight loss. Sugar in drinks adds to your daily calories and excessive consumption will not help you get slim. Apart from the obesity link to fizzy drink consumption, here are 3 reasons you should be binning the pop:

DSC_0139According to university studies drinking 2 fizzy drinks a day can:

  • Impair your taste, dulling your perception of flavours and making you crave sweeter, spicier or saltier foods in order to be able to taste them
  • They can make you look older – research suggests that long term fizzy drink consumption can impair cell generation and repair
  • 2 Colas a day is reported to reduce your bone mineral density, which may lead to increased risk of injury, and Osteo health conditions

Everyone already knows this too but booze is not only bad for our health if consumed regularly in excess, but it also massively contributes to weight gain so be sensible with your drinking – I have to practice what I preach though – I enjoy a drink to unwind sometimes so I can’t tell you you must not drink when I do – keep an eye on your alcohol though.

 

6) Geteatlikethetrainer-02 into food – try following some form of healthy eating regime – I have a healthy eating page on Facebook Eat Like the Trainer, check it out and like the page if you’re interested. There are literally hundreds of easy meal ideas featured, which I use to help me train and get in the shape I am in today. I don’t have hours to spend in the kitchen but eating fresh food wherever you can will help you get in shape and be healthy for life. Check it out for simple, quick, tasty eats.

 

7) Believe in yourself – you haven’t made it yet but you are on the way, mini blips and setbacks happen – make them brief, accept them for what they are, don’t dwell on them. CAN YOU GROW IN CONFIDENCE? It all comes down to how you use your brain – we all have a tiny voice somewhere deep in our mind – believe it or not you have control over that voice. If you lack the confidence to see things through you need to convince your inner self of two things – one that the thing you are setting out to achieve is worth finishing and two that you can actually do it. Try this as your new motto for 2016 – I CAN. If you don’t someone else will.

Get started, keep the process going and the progress will follow.

These tips have helped me get on the straight and narrow in terms of getting and staying in shape, and whilst I have had and will always have dietary blips and miss training sessions I have the over-riding principles right and revert to doing the right things the majority of the time.

I hope that sharing these ideas with you will help you get in shape for 2016 – if you like what you see, hit me up for training – I have 1-2-1 sessions that are bespoke and give you gold standard personal training, and fitness courses that take you on a fitness journey progressively building in intensity and helping you achieve lasting results. I also teach boxing and kickboxing classes and am available for hire to help plan training schedules for sporting performance events.

Head over to my contacts page to get in touch or give me a call on 07980743780. Get inspired today.

Check out my next blog featuring my 5 favourite abdominal exercises – it will get you thinking outside the box and working on a super 6 pack this year.

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