Month: April 2013

7 Ways to Get It

I wrote about the C factor a while ago. (Click If you would like to read)


I just want to add some things to it today that make it easier for you to lose fat, and to look and feel great for summer…..which is right around the corner!


Number 1 thing to make progress?


It’s hard to stay consistent if you don’t feel healthy.   You KNOW you should go train, but you feel like you want to sleep…..or eat a massive bag of sweets – becauuse you had a taste of ONE.



How do you stay healthy?

1. Avoid junk food

(You don’t need me to tell you if it’s junk or not!)

2. Eat Vegetables.

Every day, wherever you can!

Organic is better – but any veggies is better than no veggies! (So don’t worry about organic too much if it means you won’t buy them)

3. Protein is your friend

If possible, Eat organic meat.  Organic meat should have less toxins stored in the fat – and therefore better for you!

Free range eggs. Try and buy the best eggs you can – it’s not that much more expensive.

Omlettes are your go-to breakfast 😉

4. Quality fats

– nuts, olives, avocadoes, free range eggs again (quality fats in the yolk).


5. Hydration

Drink plenty of clean water.

If you don’t think that this helps – simply try drinking 500ml clean water first thing in a morning for a week and see how much better you feel in the following hour compared to normal

If you want – add a lemon or lime!


6. Exercise

Move your body in all directions, forwards, backwards, sideways.

Pull things more than you push things. (Better for posture)

Lift heavy so that you maintain mean muscle (as this drops as we age) and also to push yourself to be a badass…..


..don’t lift 1 rep maxes every week or you will burn out!


7. Surround yourself with other supportive people and Believe you can!

About 10 days ago I attended Fitpro.  A 1-day course in weightlifting, and a mixture of 11 lectures and practical training sessions.

Do you think having 80 other personal trainers around you makes you try a bit harder? You bet!

When you go out for a run, you might run a certain distance in a certain time. Try it with someone whos around your level of ability = I would bet 9 times out of 10 you cut time off that running time down a bit.

A supportive network can help you stay CONSISTENT


 SO in summary,

Consistency is key.

This is how you do it:

1. Avoid junk food

2. Eat Vegetables like your mamma said!

3. Eat protein regularly

4. Eat quality fats

5. Drink plenty of clean water.

6. Do Exercise that makes you feel healthy, strong and fit.

7. Surround yourself with other supportive people and Believe you can!

Apply these NOW. You will be glad you did

Why Knowledge is Good and….

It’s GREAT when you can apply it!!!!


This past few days I have been blowing my mind up with some of the best coaches in the business. Names such as Pete Cohen, Lee Saxby (the barefoot running guy) and Michol dalcourt (he invented the Vipr) were all there.



As was Kevin Mclernon (the biggest loser winner)

even Steve Backley was there! (Remember him?! )



See of you can spot me in my Liverpool top in this 1min snapshot of some classes and lectures 



The hard part…..

A few times people have asked me why I attend seminars multiple times a year, read multiple books a year etc – when I already know a lot already??!!!

Well, I don’t know it all for one thing!  ‘Never stop learning’ is something I know to be true if you wan to improve your life and others. 

Yes, I have helped many people lose weight (body fat specifically) and help people feel a lot better in themselves – but how can I help many more?

What happens when there is someone with a pain I am not familiar with, or some other problem (like not eating vegetables!)


Think about it this way.

There will be some people reading this that are older than me. They saw the 80’s aerobics and jogging activities boom beyond belief!  If we stopped trying to further our knowledge in 1989 – everyone would still be wearing lycra and be-bopping to Salt-N-Pepa!!

We would have just thought that marathons and aerobics and low fat were the answer. How much we learn with time eh?!


It applies everywhere

The search for knowledge and how to apply it – is important in any form of life.

If you want to get your child to do better at maths – you either try to coach them yourself (good luck!) or hire a tutor to get them better grades (for the record I know a great maths tutor client.)

You want to get out of debt – you learn from your mates who have done it – or you research what you can do (often it will be cut back on lavish outgoings that are barely used………why I don’t have SKY TV!  ) – I would love to watch 10 hours of football a week – but I just wouldn’t watch them. I would start off watching lots, then would struggle to watch them all…….or my training or my business or my family time would suffer.

You want to lose some weight – you speak to friends who have done it – or you look at what’s working for others….or Hire a coach (just like a maths coach).


This past weekend I learned loads  (and reminded) of things that we need to do.

1.Enjoy fitness more.  Yes, I said ENJOY!  The odd game, bit of fun can do wonders to someone who is not getting that elsewhere.

2. Sometimes a hard training session is NOT what is needed.  Sometimes, a good quality meal, some nice family time, some quiet time and an early night might be a better choice than breaking out into a killer training session

3. Like all knowledge – you need to apply it.  It’s all well and good to know that junk food won’t help, you lose fat, decrease your energy levels, increase your chance of dieases…..but if you don’t stop eating it…… won’t matter at all!



To Summarise…..

If you want to change something – you have to change something……..and look to the best people for it.  You can learn it….or you can save time and money by consulting with an expert.

Always be learning – and try to do a small step today towards that


Your Next Level Fitness Bootcamp

Here are some comments from Bootcamp clients recently.

I asked the question:

“What would you say to someone who is thinking about joining our Bootcamp?”

Below are the responses!







So there you have it!   (I couldn’t have put it better If I tried!)


Purely unbiased, annonymous answers from our bootcampers.

Many success stories – Here are a few (Click to see) .  Many more have done equally well but are not on here too.



“You can’t compare Apples to Oranges”

– “You can’t compare a crappy class where they just do 80’s keep fit moves for an hour to one of our bootcamps…..the intensity is just too different, the atmosphere isn’t the same….the results aren’t the same! ”


Just have another look at our client’s comments.

Many (if not all) probably felt a bit apprehensive at the start.  They probably thought:


“What if it’s too hard?”

“What if I don’t like it?

“What if……(insert your own fear here) ”


It’s normal to be fearful of the unknown.

Which is why I offer a free trial session.

You can come, train, and see if it’s what you are looking for (An intense but do-able training session with other like-minded people)

Hey, If it’s not your thing, then you can keep looking for whatever it is you’re looking for 😉


What now?

1) Call me on 07762772671 or email me at

2) Get yourself ready for a challenging but do-able training session! Our bootcamps are on Monday and Wednesday evenings, and Tuesday and Saturday mornings.


4800 Press ups, 2400 Pull ups – What I learned (and already knew?)

If you are stumbling across this randomly – At the beginning of Lent I gave myself a challenge….to complete 100 press ups 50 pull ups, every day, until lent was over (from Feb 13th – march 30th).


I’m not religious – I just saw it as a challenge!

Below are my thoughts and feelings along the way……..with some lessons that I learned (or lessons that were re-enforced by my experience).


Day 1 – I did the 1st workout of many! I broke it down into 10 sets:


5 pull ups

10 press ups     x 10


It took me just under 10 minutes and you can see it here (It’s not all that exciting! – And I was that overwhelmed I said the wrong exercise name at the end!)



It was hard, but not the hardest thing I have done. It was both a good muscle and fitness blast.


If day 1 was anything to go by – Day 2 was EVEN WORSE!!!

Day 2 I was SO SORE!


 A quick note on soreness =  A client recently asked me at Bootcamp that she was really after one workout – was she doing other bootcamps right as she wasn’t sore after 80-90% of them?

My answer:  Soreness is not an indicator of a successful training session.  Soreness happens when you either haven’t done something before….or for a while.

My chest was SO sore on day 2 – as I haven’t done 100 press ups and 50 pull ups in 10 minutes before.

THE LESSON?  You will be sore when doing something new.


Day 2 was hard – it took me 20-25 mins as I read Feb/March Issue of FitPro magazine in between sets.  I was actually featured in the Feb/March Issue for helping a female rugby player/client to get into the England squad!  You can read her story HERE and if you want to read the FITPRO magazine article

Days 3 and 4 = Felt good.  Tired…… but good.


A funny thing happened in the 2nd week.

I actually enjoyed my new training challenge!


– Felt strong

– Felt fit

– Felt more muscular


Training sessions became easy – even though Day 1 and Day 2 had been so tough.  Your body adapts similar to any other – it’s just about keeping it up.





By 3rd and 4th weeks – this challenge was really starting to ‘grate’ on me.  I felt tired more and more – and it was getting in the way of other training, and I was just feeling NO FURTHER BENEFIT.  

I thought to myself….is this what people feel like in the gym?  IE They train hard, they put in the effort, but they probably do the same thing and don’t balance things out like recovery and neglecting other body parts?  Ok, maybe a knew this one already! 😉

I got a bit of a cold, and thought to myself I have to keep going – Even if I felt like crap



The last 2 weeks it just started to feel like a chore.


So from doing 4800 press ups and 2400 pull ups in 48 days (!) – I learned the following:



1. You will be sore when doing something new.

2. The body is highly adaptable. After 2 days I was thinking (and saying to clients!) “I think I might have bitten off more than I can chew….maybe I should’ve halved the number as 40+ days is a long time.”  A few days later, I felt great.

3. Following on, Doing the same thing over and over is not going to make your body adapt further.  I Think that the sheer volume of upper body work just wore me down in the later weeks too.

4. When it comes to your own training, it doesnt have to be EVERY DAY…..but make sure you structure your training so it fits your schedule.  Put your hardest session on a day you are going to have high carb or high fat meals or take-aways.  Saturday morning Bootcamps are IDEAL!!   …After all, most of us like to eat and drink on a weekend!

5. Don’t neglect other body parts, make sure you work your legs and also the back of your body – back, triceps, hamstrings, glutes as these will help your posture and keep you from injury.

6. It is important to test yourself once in a while. Then re-test yourself.  Then do it again.  You will be surprised at what you can do.