Far too often fitness is presented as complicated and confusing and way too much hard work.
Nothing could be further from the truth.
Being fit comes from having a lifestyle with some simple everyday practices:
• Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
• Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
• Know what you want to accomplish. Visualise the end result of your hard work.
• Believe in you. I know that you can accomplish your goals.
• Don’t be a wimp. Keep the intensity high during your workouts. Remember that you don’t want to kill time; you want to burn calories and strengthen your body through intense exercise.
• Drink water all day long.
• Know when to ask for help.
• Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single, steady pace.
• Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fibre.
• Forget will-power; it’s about want-power. How badly do you want it?
• Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
• Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. l Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
• It’s OK to be a sceptic. Watch out for products that are labelled as ‘health food’. Always read the nutrition labels and make your own informed opinion.
• Talk is cheap. Act now and get the job done.
• Exercise with people that are in better shape than you. This will encourage you to push your limits.
• Never indulge in negative self-talk.
• Don’t drink calories.
• Pay attention to everything that you eat.
• Keep consistent. Exercise at least three or four times each week.
• Expect more from yourself.
• Never eat high fructose corn syrup. It spikes your blood sugar levels and encourages your body to store fat.
• Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fibre and antioxidants, great for good health and weight loss.
• Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
• Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
• If you know that you deserve better, then go get it.
• Challenge yourself during each workout. Try something new and exciting.
• Set specific, measurable goals and track your progress.
• Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.
• Print this list and place it somewhere that you’ll see every day.
I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating.
I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
If you’re serious about transforming your body then let me help you and give you the kickstart you need – sign up and start training with me online with my workout and nutrition programs:
The squat is a great exercise hitting all through the legs and bum plus your lower back and abs. However, done wrong the squat can cause serious injury.
You challenge this week is the wall squat – one of the safest squats you can do, yet still highly effective.
Find a wall and place you back against it, now slowly walk your feet forward and slide your back down the wall – imagine you’re sitting down on an invisible chair.
I want you to finish with your knees and hips level, knees above your ankles – and you should be able to wiggle you toes – this means all your weight is pushing through your heels – perfect! Now just stay there!
Day 1: Hold the Squat for as long as you can – making sure your body is in the correct position.
Day 2-7: Try to beat your time each day.
Rules: Maintain your squat with hips, knees and ankle joints all at 90 degrees. Feet hip distance apart. Keep you back flat to the wall and head up.
Tip: Push through your heels, this will force the large leg muscles to work rather than the joints. Squeeze your abs, not only will it give you a mini abs workout but this will help with the exercise.
Always warm up before and stretch after any workout, all exercises are easily found online.
RECIPE OF THE WEEK
Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chillies, fresh cilantro, sweet fruit and crunchy pecans really bring the flavour. Serve on large butter lettuce leaves.
Makes: Eight Servings
For the creamy coconut dressing:
1 (14oz) can coconut milk, full fat
1/4 cup fresh cilantro, chopped
1 Tablespoon apple cider vinegar
1 Tablespoon coconut oil, melted
1/8 teaspoon garlic powder
lemon zest (all you can get from one small lemon)
1 teaspoon lemon juice
For the Salad:
1 cup celery, finely chopped
1 cup red grapes, halved
1/2 cup pecans, chopped
1 apple, finely chopped
4oz can mild chopped green chillies
1 lb roasted chicken, chopped
For the creamy coconut dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.
Nutritional Analysis: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein.
A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner and more confident, your time at the gym will actually make you smarter.
David Souter is an award-winning fitness trainer based in the North East and creator of IN10SITY. David is one of the co-stars of Charlotte’s 3 Min Belly Blitz – the platinum-selling No.1 DVD of 2015 and record-breaking fastest-selling fitness DVD ever. David was also the exercise choreographer behind the No.1 selling fitness DVD of 2014 – Vicky’s 7 Day Slim and has appeared on BBC1 warming up 45,000 Great North Runners. For personal training, online workouts and nutrition plans email firstname.lastname@example.org or visit www.My-IN10SITY.com