So as you may know I have been a proud Dad since Christmas!

But it was probably the busiest time ever.

I had to wait for the birth of Bella, move into Stacey’s, handle Christmas, and run a business at one of my busiest periods,  and save mortgage for our house which fortunately has been accepted! 🙂

And I ain’t going to lie…..

I let myself go!

The person who helps everyone else, but not themselves! Sounds pretty familiar?!

I sucked, mentally I wasn’t there, wasn’t motivated, just pigged out on the custard creams and…..

GOT FAT!

Man I was a grumpy so and so recently. And I thought to myself, I am normally full of energy.

I had un-wittingly let too much go. Next thing it’s April and man I was cutting it close to summer to sort myself.

I felt different in a bad way.

So I wrote a plan JUST FOR 14 DAYS, using the principles I use for my clients and added a couple of other principles I have been learning about recently.

It seemed like a good time to put them all to the test so I could know what it feels like “Just Starting” so to put it.

Today is the 14th day….. I AM FRIGGIN’ BUZZING!!!

Ain’t no more fat parent here!

I feel like “I am back” and ready to absolute DOMINATE all aspects of my life.

Here is the before 14 day and the 14th day photo I have just taken…. Still progressing but it has certainly given me a tonne of confidence and motivation!

Don’t get me wrong I am not the “buffest” trainer out here, I don’t want to be because I don’t want to train people who want to get hench BUT pretend I can help everyone with a wallet and pulse (I am not your average trainer).

I am good at fat loss so it makes sense for me to teach that as that is what I am best at and I know what it is like to be in YOUR shoes and what life brings at YOU.

So here are my principles I stick too when getting in shape fast which you should be doing if you want healthy results:

1) I cut out allergenic and toxic foods:

• Wheat and gluten, mainly bread in my case
• Alcohol (It isn’t as hard as you think if I can you can and I love a beer and cider)
• Sugar (all types), fruit, sweets…. I can get my nutrients else where from fruit, I don’t need that blood sugar spike.
• processed Foods, ready meals, and stuff that don’t hang from trees
• Diary, not good for digestive system.

2) I always make sure I get to bed by 10.30pm or a time where I get 8 hours sleep minimum

3) I only drink water! I will filter it and stick lime in it. And get through as much as I can in a day. Targeting 3litres minimum goal.

4) I won’t train longer than half hour. I push myself, I would get no benefit trainer any longer, I would be to tired if I am giving it my all. Do not pace yourself, get your comfort zone. Hard work =  Hardbody

5) I remember that nutrition is more important than exercise, so it doesn’t matter how hard I train I do not deserve a custard cream at the end 😉 ha! For starters I am not a dog who needs treats for being good!

6) I don’t run or do cardio, I will do a quick workout,  against my bodyweight or with some weights.

7) I eat as much vegetables (non starchy) as I like  and I eat as much protein as I want. Doing this I can still have my healthy curries just with no rice…. Anyway without it you don’t really notice!

But remember this:

QAULITY NUTRITION WILL BEAT YOUR EXERCISE REGIME. EXERCISE SUPERCHARGES YOUR RESULTS, NUTRITION IS THE SOLID BASE.

Eat clean and train like a warrior like you want it!

[headline_cufon_font_centered color=”#000000″]If You Are Interested In Getting Information Of Exactly What I Did To Kick Start My Physique In 14 Days Then Just Click Here [/headline_cufon_font_centered]

The first action to take when getting ready to get fitter, is to re-focus on yourself. Remember a lot of the time the reason you got to the body your unhappy with is because you haven’t put yourself first.

This could be with work, and kids. Respectfully so! I found this out at Christmas, with our first baby Bella!

Before you even think about getting fit, you need to address this issue so that you can have BALANCE. You need to think about yourself again, YOU DESERVE IT!

I meet many people who say they are “on it”, friends, family and often clients, only to fall off the wagon within a week simply because they are over busy with work or family life etc and are not putting themselves first.

I meet tonnes of people who want results but have to many I CANTS…. The truth is YOU CAN…IF… you can first figure out a way to put yourself first to rediscover yourself. It’s always easier said then done, as your habits of the moment are hiding it, but really look how you can get BALANCE back.

When you have done this than imagine yourself getting towards your goals. But now you have put yourself first, you can still fall off “the wagon”. In fact once you have taken action on making time for yourself, something will crop up. Always happens, “sod’s law!”.

This is what I call a “TRIGGER”.

A trigger is something that can basically happen out of the unexpected, that means you deviate from your nutrition plan or training.

For example, TRIGGER 1 work sends you travelling somewhere on short notice to a hotel where food is crap….Rather than deal with it when it arises, you should have a plan incase this happens. Your plan may be that you have a few Tupperware boxes where you can quickly make food and pack it on your travels. Or you know exactly what to order from the deli counter at your supermarket on your journey, or once you get there.

TRIGGER 2 is that out of no where you get ill. You can’t be bothered to do the cooking and the last thing you want to do is going to the shops. So what happens is you go to the kitchen and grab anything you can get your hands on! It’s “convenient”.

YOUR PLAN may be that you have an online shopping account, where if your to ill to go shopping you can quickly go online and order. Or you have healthy snacks to pick up and eat rather than nicking what the kids have (even though they should also be healthy).

I am going to give you a bonus example too, I am cool like that! 😛

TRIGGER 3 Your bored! Your sat at home nothing on television and you wonder to the kitchen and start picking. Very common, and I do it from time to time.

PLAN So what I would do so that when your bored you don’t deviate, is to write a list of all the things you enjoy or find therapeutic to simply take your mind off things. This list could be, going for a walk, playing with kids, doing your nails, watching a programme you recorded, calling a friend, doing some cooking or even doing a workout.

My list is pretty childish but I am a bloke and looks like this in no particular order:

1) Give Bella attention

2) Play Playstation

3) Watching videos on YouTube, usually relating to fat loss or boxing

4) Annoy my partner <<<< I am a pro

5) Do a workout

6) Plan tomorrows nutrition

So finding your triggers and having a plan to overcome them is essential! In fact it is vital as it is consistency that pays off. And if your consistently bored, stressed, busy with work than chances are your going to be consistently eating rubbish!

HAVE A PLAN!

This will make you committed, and actually really proud of yourself when these moments happen as you planned for it and it CAN’T BEAT YOU. After a while you may even love having these triggers as you know your going to feel great that you overcome them and not guilty that you were weak and gave in, only the strong survive.

Note To Yourself:

I NEED TO LOVE MYSELF AGAIN, IF I DON’T THEN I WON’T BE ABLE TO COMMIT TO MYSELF….I WOULDN’T CHEAT ON THE PERSON I LOVE, SO WHY CHEAT ON ME?

Your Trainer,

Michael!

With everything that you’ve got going on in your life, taking time to tighten your core is probably not a high priority. Sure, you’d love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.

An easy way to incorporate core strengthening into your exercise routine is to work the following 10 exercise ball moves into your routine.
As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.  The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.
#1: Ball Push-Up A great way to work your chest, triceps, upper pectoral, and core muscles is the ball push-up. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.
#2: Ball Sit-Up Using the ball for sit-ups works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.
#3: Ball Arm-Leg Extension Alternating arm-leg extensions using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body’s center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.
#4: One-Legged Ball Squat To work your quadriceps and buttocks, ball squats are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.
#5: Ball Jackknife Here’s another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.
#6: Ball Table Top This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.
#7: Ball Triceps Extension Also called the triceps blaster, the triceps extension obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.
#8: Lying Ball Squeeze Targeting your inner thighs, back, and buttocks, the ball squeeze is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.
#9: Ball Leg Curl To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.
#10: Ball Shoulder Flies To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.
Do these exercises when you are next in the gym. There’s still time to make 2012 the year that you get into amazing shape.

Want to get fit with Berkshire’s leading health and fitness expert? Check out our Windsor Fit Body Boot Camp site, see what times suit you and feel free to contact me on 07584034511 and I shall grant you your wish of losing some unwanted pounds in a free week of boot camp in Windsor.