Do you know that Every day Counts..?
Our deepest fear is finding out that one day there will be no places to hide from the fact that we are getting more overweight and unable to keep up with the kids.
So we decide to look for a gym or a personal trainer.
The thing is I wrestle with the same fears every day
I put on a brave face even though I sometimes feel in myself that I'm also struggling.
As a lot of people who are on any fitness journey, they are born from the same idea...we want to be better than we were yesterday..
The problem is that you start to make assumptions on what you want by listening to the media and what everybody else tells you about how you should look and feel.
Which makes us resist trying to go too far away from the expected norms of diet shakes and hitt classes because the price of failure is high.
We restrict what we eat and we smash ourselves to pieces in the gym and it still doesn't work.....why..?
It's a lot to do with your thought process and your mindset..
Our tagline is “The body achieves what the mind believes....”
If you get your mind right your body you want will want to follow.
SC Vital fitness
So you enter the weights area and you feel uncomfortable... Everyone is staring and you feel like leaving...
Have you ever been there..or felt a bit intimidated..?
Some of us that like to lift, tend to find the weights area ok(ish)... But in order to put a coach out of a comfort zone.... We found that if you bring a camera it freaks us out..! 🎥
We all felt awkward, out of place and a bit intimidated about each other and how we looked...sound familiar?
Will everyone be watching...yep..!
This is the start of a little bit of an educational series of videos from the team at SCVF...and it's free..
Every month we will publish a series of videos for our followers or group members
Our tips abd advice will ensure that you feel comfortable in any gym
We will keep you posted 👊
SC Vital fitness
The best supplement advice ever...
You want to add 20kg to your total by the end of the year, or drop those last few pounds.
But your lifts don’t seem to be going anywhere, your love handles stick around, or you keep getting injured.
So you look for the latest pre-workout super strength vitamin made from the root of ackadingo tree in Peru, or start adding ridiculous exercises into your program because you saw some celebrity trainer do it on YouTube.
Maybe, just maybe, instead of taking a step forward that is to complicated, you should take a step back into simple and ask yourself if you have all the basics covered.
After all a supplement or crazy exercise variation are only going to help in small amounts if at all, whereas the basics will make up +90% of your success. Ask yourself?
Do you truly know what you’re doing, or have you enlisted help of someone that does?
If you can honestly answer yes to all these, then you may need to think outside the box. If you’ve answered no to any of them, then get back in the box and master the basics, they are the foundations to success.
Coach Chris Bundell
SC Vital Fitness
The Problem with weight loss
I know what you’re thinking, the problem with weight loss is that you're not losing any. But that’s not it.
The problem is 99% percent of those reading an email about weight loss, will have goals that are unrelated to actually losing weight
‘I want to tone up’, ‘I want to lose my muffin top’, ‘I want a six pack’, these are ALL body composition goals of reduced body fat and increased muscle mass. If you lose 5 kilos of fat, and gain 5 kilos of muscle the scales will stay exactly the same.
You’ll have failed to lose weight, but your body composition will have improved and you will look better.
Therefore by measuring your success on a measurement that is not relevant to your goal makes no sense. Focusing on this weight loss measurement will come at the cost of important muscle mass and your sanity.
Given that the more muscle mass you have the greater your energy expenditure will be, therefore, anyone who focuses solely on losing weight in order to achieve a body composition goal is shooting themselves in the foot, and any so called advisors focusing on this measurement need to take a long hard look in the mirror (Yes that’s you slimming world).
TOP TIP - Stop listening to the scales, or all the chubby women booing you in the community centre because you’re body weight has remained the same.
Start measuring your progress by how you look by taking progress pictures, by how you feel, by a tape measure, or if you're lucky enough to have access to one a consistent body fat analyser.
SC Vital Fitness
Portsmouth’s Leading Personal Training Gym
Do you ever get like that...“I wish I hadn't ate that much..."
I've been working hard recently and been hearing this a lot over the last 24 hours because of the snow...
Everyone has stayed in, smashed the food, beer, chocolate and wine...Because of this the belly's are swollen and the farts are stinking.... #badtimes
This is not an uncommon occurence lots of food and bad guts...But who cares, as it was a lot of fun getting the bad guts...!!
And the snow (for some) was awesome...!
It was great to have an unnanounced well-earned break.
A break from the rush of normal day life, a break from the bullshit, It is also the time when you should be thinking of what to do next...??
What do YOU mean..?
How are you gonna make time for YOUR fitness goals before the summer holidays...?
You need to map out what you do during the week and pick 3 hours out of that week to get fit and healthy, ONLY 3 HOURS...yep
Your Coach/Trainer will then show you how to maintain fitness, drop the excess fat and stay healthy
But you need to fit it into your lifestyle, or it just won't work
1. Make sure you train at the same time every day
i.e Mon, Wed, Fri @1800
2. Prepare your food the night before (works for me!)
3. Manage your diary 2 weeks in advance
4. Stop making excuses
5. Believe in the process
6. Stop eating shit. (This one isn't easy for some)
These are the simple rules you need to use to make sure your goals for the summer beach body are in place.
SC Vital Fitness
No one cares about your chunky bits
Have you ever spoke to a stranger in the street...? Nope...I Have..
Some people just don't acknowledge each other, even though they are walking by, kinda worrying, isn't it..?
30 Years ago, everyone said morning or nodded, not anymore... :-(
So if we don't acknowledge each other when we walk bu, why do so many feel that they are being acknowledged as the fat bloke or girl in the gym, with gym bro's sniggering behind their backs..?
>>Or are they...?
The thing is, some people do think like this, to that end they then try and conduct their own healthy eating regime, their own training programme all on their own without any support.
All because they don't want to be laughed at.
Don't get me wrong I think that trying to work out on your own is great as the obesity epidemic is horrendous and as a country we are getting fatter every day.
The problem with our sick and overweight uk population is that most of them fail on their own....miserably..(not good)
Why..? All because they feel terrible when they enter the gym...(nobody talks to them)
Think on this, like the people who don't acknowledge anyone, even their neighbour, it doesn't matter, it doesn't mean "because they don't talk to me that they are laughing behind my back"(only if you bump your head!).
"So, I say who cares....yep the bro's in the tight stringer vest and skinny jeans on a night out can go and lick the windows of the nearest bus."
You might then think that I'm gonna say, you need to come to SC Vital Fitness, we are not like that....we are 100% on your side....BUT and it's a big BUTT..
I DON'T WANT YOU HERE..
That seems kinda weird doesn't it....on one side I say we are the best gym for your needs, but on the other I am saying don't come here...?
If you feel intimidated by people and have no support from the regular people in your life...it won't work...you will still feel that way, no matter what gym you go to..
It's all about your inner chimp, which makes you paranoid and think that everyone is talking about you..
Take it from me, you need to have more of a "I don't care attitude" and I'll tell you why..
Nobody cares about your wobbly bits and what you're doing in the gym, most of us just care if you turn up or not..(We are not the bro's)
SC Vital Fitness
No carbs at night, no carbs if you want to lose weight, blah blah blah....
This is why so many people are confused with nutrition.
...it is all to do with the white noise, that is experienced in the media, or by Personal Trainers who provide Bro science advice...
>>So what do you do..?
If you listen to some trainers, they may tell you the following:
Don't to eat carbs after 7pm,
Only eat carbs before or after training,
Dont have any white carbs, because it's not strict paleo..??
White carbs are just sugar, that will make you fat and should be avoided..Really..?
Aaaaaarrgggghhhh.....!! it even confuses me....
This is all about you and what you need, not about your ego driven bodybuilding style trainer who tries to get you to do what he/she does.
(Don't get me started on supplements.. (next week))
I get it, i've been there as a 20 something lad (i'm now a grown man of 44) and listened to the bro's in the gym, the same bro's that are now on social media, spouting rubbish.
Here in lies the problem - Social Media,
(The ironic thing is that i am passing this info to you through some form of media.... doh..!)
**Time for some real talk....**
If you workout and want to get strong, eat carbs to fuel your body and for post workout food.
If you workout and want to lose weight, try limiting carbs for breakfast, i.e porridge, toast, yogurts, fruit, cereal etc.
If you workout and want to get strong and put on muscle, try eating an excess of calories i.e 200-300
If you workout and want to lose weight, do not starve yourself but eat less calories for a slow approach i.e 200-300 calorie deficit.
Fitness and working out has evolved from eating steak/eggs or egg whites with carrot sticks, i implore you to stop starving or restricting yourself from the things you like and start living.
SC Vital Fitness
Just got an email, asking where is my evening email, you're late..!
Ha ha...!, it is a bit of a late one today, Ive been working hard, just like you...
So then, I need to ask you a question...?
How many of you have had a cupcake, Muffin or a croissant for breakfast and it said it's ok, i'm going continental.
Ha ha... Do they really eat cupcakes for breakfast on the continent, where ever the hell that is..!!
Listen up my little cupcake, STOP believing in BULLSHIT....No one who wants to be fit and healthy, eats cupcakes for breakfast.
Cup Cakes for breakfast....REALLY..?
A CUPCAKE or muffin, the same thing that also begs the question...
...how do we rid ourselves of the MUFFIN (just like a cake) TOP!?
Stop eating pastries and highly processed carbs for breakfast is a start.
BUT: The bro science brigade will let you think that sit ups is the answer... WRONG!
Many of us suffer the wrath of the MUFFIN TOP or BEER BELLY.
So, how do we stop the muffin top in its tracks??
EAT REAL FOOD!
Try This - To PREVENT the muffin top from progressing,
Try consuming more oily fish and eat a higher protein, lower carb diet...
...As well as eating additional meals with higher fibre to stabilise blood sugar.
This simple fix will help to reduce insulin to aid in weightloss.. (Reduce the Muffin top!)
Remember you still need carbs to fuel your workouts (try cycling them around your workouts.)
Top tip - Nutrition and weight training are the KING of fat loss tools!
We can guide and help anyone who wants to get in shape, but not if you're gonna eat cupcakes..! ;-)
I am just waking up, so expect some grammatical errors…
Oh, and Please don't email me back, telling me there is a spelling mistake, my eyes are stinging... :-(
My Top 20 Fitness Tips
1. Use the 80/20 rule when eating, 80% good, 20% not so good
2. Eat vegetables (LOTS OF THEM!)
3. Eat carbs, do not be afraid of them (Even at night..)
4. Don't diet, have balance (see 80/20 Rule)
5. Stay away from FADS
6. Consistency brings about results, 3 x a week is optimal
7. Have a goal
8. Increase your protein intake. (2 grams per KG of BW)
9. Lift weights (Compound lifts – See below)
10. Do squats
11. Do deadlifts
12. Do pressing
13. Maintain form for every rep
14. Work with intensity
15. Stop being a fanny
16. Make YOUR HEALTH a priority
17. Get a good Personal Trainer
18. Stop listening to the Bros and hoes
19. Stop going on the scales..!
20. Read this Blog (again!)..ha ha!
P.S - If you ever have any questions, let me know, ill get answers to you asap... :-)
I know it has taken some time... BUT...
The FREE master class is here...!
Starting on Saturday 10th February - 1200 at SC vital Fitness, see you there :-)
“What are we going to cover...?
Ahh yes… the you need to know if your questions will be answered..?
As well as your free body fat test and mini consultation...How does this sound..?
Tip #1 - How to reduce body fat and how quick you can do it?
What is fat?
What is the best food/supplements to burn fat quickly?
How do you lose weight quickly without dieting?
Tip #2 – Find out why you can't lose fat or gain strength, no matter how much you exercise?
What is a calorie deficit?
What exercises are best for strength, fat loss & endurance? And Spot reducing certain areas (Bingo wings etc)
How many times should I work out per week?
What is Overtraining?
Secret NON – Diet way to success..!
Tip #3 - How can you make the right healthy foods taste good?
What is wrong with chicken and brocolli diet?
Carbs or Protein, what is best?
Can you lose fat without counting calories?
What is a FAD..?
And much much more...!
Our Personal Training facility “SC Vital Fitness” can do ALL that (and a whole lot more)…
P.S. The Ultim8you doesn’t do EVERYTHING for you… you still have to work hard, but it will give you the tools to make your fitness journey an awesome one!
who is this for?
Educational blogs for all who want to enhance their fitness Journey.