Athlete of Tomorrow

I messed up and cheated on you!

This is the text message I got from one of my clients, which happened to flash across my phone as I was with my fiancee, there was no explanation to this text, that was it.

So of course this raised a lot of questions and got me into trouble. (Don't worry I smoothed things out)

After following up I found out that they where talking about their diet, that they had fallen off the wagon and in their words gone to town. Now they where feeling guilty and very upset about the whole thing.

I simply told them not to worry about it, the night before I had done the same thing, had a very long day and really didn't feel like eating properly that night. So I had the best part of 3 pizzas and then ice cream for desert.

Yes, I know shock and horror. I don't eat perfectly all the time and I'm never going to pretend that I do. No one eats spot on 24/7 and if they tell you that they do, they're lying to you.

I'll tell you a funny story about that tomorrow.

In the meantime.

It doesn't matter if you mess up and don't eat perfectly, it happens.

Let it go and move on.

The only time this will ever be an issue is, if eating that amount of junk food is an everyday thing. Then we have a problem.

Hell, I encourage my clients to go off the rails sometimes and have a day of just eating whatever you feel like, whatever you have been craving.

Now, if you are looking for a fix to this situation, I have the answer.

Makes me sound like one of the salesman of an infomercial doesn't it, "For just $99 I have the answer and can solve all your problems" But thats not what this is promise. Im just going to tell you one of the methods I use.

That being said if you want to give me the money for my generosity I am not going to say no ;)

Now, not everyone is going to agree with me on this one, but we won't worry about that.

If you have been keeping up to date on what I have been talking about with fasting, then you will know the protocol. But here it is again.

If you break your healthy eating, go all out enjoy yourself.

The next day fast until dinner time. It is that simple to fix it.

And I can already hear people, saying that your answer is to starve yourself?

No, it is a strategically placed fast. This will reset your hormones and cleanse your system and help nullify what you did yesterday.

Thats it for today, give it a go and see what you think. Stop punishing yourself and realize you are human. Plus you might even find that you end up better off using this method.

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Variety is key and not for the reasons you think.

There is this concept of "confusing the body" so that you need to do something different every time.

This is ridiculous, you aren't confusing anything you are just wasting your time.

What you actually need to do is progress all the time. You need to pushing that little bit harder, pushing slightly more weight, going for an extra rep, using a slower tempo, shorter rest period. Whatever it may be as long as you are moving forward.

This is the variety you need, not doing a completely different workout every single day.

The other kind is doing the same movement but slightly changing the medium, so using plates instead of bar etc. 1. Keeps it more interesting and 2. slightly different loading pattern on the muscle (But still able to progress forward)

A flat back is a must in the gym.

Whenever you lift weights you need to protect your spine, this must be done no matter the movement and I recommend how heavy the weight is.

More often than not, injuries happen prior to the actual movement its the setting up. so keep that in mind when just picking up weights that you always protect yourself from injury.

As soon as your form begins to break you need to stop and assess where the issue is.

There is no point pushing forward at the cost of an injury.

Do you squat ass to grass?

There is a lot of people out there who say that squatting is bad for your knees.

Not squatting is bad for your knees.

On top of that using proper depth is just as important. The only time squatting is bad for your knees is when you squat incorrectly. So make sure that you sit back into your squats, push your hips back and that your knees track over your toes.

Squats are an amazing exercise for an array of reasons, and should be a corner stone of most programs.

If you can't get down to at least parallel, first lighten the weight and if you still can't then you need to work on your flexibility and mobility.

Keep believing in yourself.

A lesson from Jim Carrey

Did you know when Carrey was 14 years old, his father lost his job, and his family hit rough times. They moved into a VW van on a relative’s lawn, and the young aspiring comedian—who was so dedicated to his craft that he mailed his resume to The Carroll Burnett Show just a few years earlier, at age 10—took an eight-hours-per-day factory job after school to help make ends meet.

At age 15, Carrey performed his comedy routine onstage for the first time—in a suit his mom made him—and totally bombed, but he was undeterred. The next year, at 16, he quit school to focus on comedy full time. He moved to LA shortly after, where he would park on Mulholland Drive every night and visualize his success. One of these nights he wrote himself a check for $10,000,000 for “Acting Services Rendered,” which he dated for Thanksgiving 1995. Just before that date, he hit his payday with Dumb and Dumber. He put the deteriorated check, which he’d kept in his wallet the whole time, in his father’s casket."

Becoming healthy and getting into shape can be a daunting task, don't give up on yourself just keep moving forward you can do it.

Random, But True.

The moment of suspense is over.

Did you work it out?

Yesterday I wrote to you with a list, it’s a pretty strange list isn’t it.

Well this a list of all the random side effects of changing your life and becoming the healthiest version of yourself.

I know right pretty out there huh?

But its true.

One day one of my clients comes bounding in, full of energy and life. It is truly fantastic to see, considering only 4 weeks earlier he was always exhausted, down, never wanted to do anything.

He proclaims to me. “I have no idea what you have done to me, but I feel like I am on co***ne 24/7. I wake up full of energy, go about my day, like a new man. Like I am 20 years younger”

Who wouldn’t be excited about that?

Or what about Ann, who regularly comes in with stories about how the kids challenge her to do things, and then are just left open mouthed, once Ann completes them with ease. I always look forward to the next installment of putting the kids to shame.

Or the time I had husband of a client, come in to have a word with me because all his wife ever talked about was the gym; Lachlan said this, today we did these exercise, we should try this recipe that Lachlan recommended, you wouldn’t believe what I did today at the gym, etc. So I simply asked him, how does your wife seem?

He replied “the happiest I’ve seen her in years!”

There you go, so be happy and support her making this change.

Another one that I got a good giggle out of, was when Leanne told me about how her house has never been so clean, because she has more energy and can get into harder to reach places, and more mobility to do things that she couldn’t do before.

Who knew, better health equated to be a better cleaned house?

What about people looking like you have lost your mind because you have just eaten everything in sight, yet you are looking the best you have in years. Because its all about understanding when to eat what foods.

Of course you have the normal side effects which are fantastic, such as; Lowered blood pressure, more energy, less pain, more mobility, greater self confidence, a new wardrobe (Yes that one happens a lot to my clients, due to such rapid results) losing weight, lowering health factors, less body fat, loving life, more muscle, more strength, mobility, flexibility, not feeling guilty about eating, never worrying about going or buying new clothes, people not recognizing you.

The list goes on and on.

But who cares about those results ;)

Nevertheless, its true when I say you are changing your life, I really mean it.

So stop fighting it and make a change today.

http://stepstogreatness.com.au/free-transformation-session/

Talk to you soon

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Stress Less.

When it comes to health and nutrition, I believe it’s vital to take from a varied range of sources and discuss ideas with others who are educated within the industry. In addition, to never be so attached to one belief or methods that you wont even look at others. The health industry is constantly changing, and its vital that you keep learning and growing.

What I do has been backed by hundreds of studies, my own experience and countless successes with clients.

Therefore, keeping in congruency with this, the other day I was discussing nutrition with a naturopath who has been in the industry for over 25 years.

Clearly, he has seen it all and then some, and he was telling me about this study he had done with a university on the effects of diet and stress levels.

There where 3 groups within the study; one ate junk food everyday, drank and smoked, the second ate healthy, had a good sense of what to eat and when, the third group was a**l retentive that everything had to be perfect, like organic picked at exactly 3:12 on a Wednesday style. Completely over the top.

They took tests of the blood work of these groups and compared them.

Can you guess which group was the healthiest?

The second group (healthy eating). The first and third group had very similar results. They determined that emotional stress had the same toll on the body as regular drinking, smoking and junk food eating.

This isn’t the first time I’ve read studies like this, about how stress can do more damage than actual unhealthy lifestyle.

This is why with all my clients I teach lifestyle eating, keeping it simple. You don’t want something so strict that you want to pull your hair out, at the same time you don’t want something that is lax that you don’t get any results.

Finding the happy medium takes practice, after working with lots of different people over the years, I have found that simplicity and not beating yourself up is vital component to success.

It’s ok to eat junk food and those things that you crave occasionally. As long as it’s not everyday this is fine, in fact I would encourage it. Keeps you sane.

All you need is generally to be eating healthy, there are few more specifics (for example the ways I teach you to eat healthy) but as overall this is the best method.

Nobody’s perfect, so stop trying to be.

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Is your fear holding you back from everything that you want and deserve?

Who's running your day?

Its never to late to start, you can always impact your tomorrow.

Just progress forward a little bit everyday and you will be shocked at how far you can get.

I'm more interested in the latest research that's going to help get my clients get the best results than stroking my own ego and lying by making you think I know everything and that I'm always right.

An exercise scientist told us the 2 things everyone gets wrong about working out Know the right way to train.

Good Snippet from an article on training myths
'Confuse' your muscles by constantly switching up your routine.
“If you change too many exercises too often it’s difficult to actually get better and adapt to any of them,” says Rick Richey, a NASM certified trainer and Master Instructor and owner of Independent Training Spot. “If you want to get stronger, more muscular legs, doing hundreds of different leg exercises will not do you as much good as a well-designed, rehearsed, and repeated routine—they are called workout routines for a reason.” He recommends making sure that you’re not trying so hard to not be in a rut that you end up forgoing a smart path of progression. “Keep a routine consistent so as not to leave it before the results are recognized,” Richey added. “Switch it up by using a well establish system of periodization.”