Just got an email, asking where is my morning e-mail, you're late..!
Ha ha...!, it is a bit of a late one today, I slept in and i think my body needed the rest.
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..?
>>>KNOWLEDGE BOMB INBOUND!
Talking about CUPCAKES, 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..! ;-)
Sound good..? If so, then you can click the link below:
PLEASE ONLY CLICK THE LINK:
If you are looking to work hard and produce some awesome results.
Want to work hard to achieve these results.
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... :-(
P.S - Here's that link again (30 Day Experience)
So today (Sunday), I heard a clanger…
For those of you who don’t know, I listen to everything when I am out and I love a bit of people watching… (Who doesn’t…!!??)
I listen, because I want to find out what you guys/girls have been told or still believe to be true about putting on muscle or losing stubborn body fat.
Then I heard this:
Person A - “I’ve started at the gym just so I can lose some fat, but I don’t want to be big and bulky, just toned and lean…so im staying away from the weights and will be running and doing a bit of cross trainer…”
I had to bite my tongue…..NO No NO No NO No…!
Person A - “I had a great session today, so I’m gonna treat myself to this cupcake.”
At this point my blood is boiling, (You are not a dog, you don’t have treats..!)
Anyhoo…I kept listening.
Person B – “I wouldn’t have that cupcake, especially after exercise, carbs are bad for you…”
Person A – “What should I have..?”
Person B – “Just a protein shake, that is what my BRO says…”
I couldn’t listen to much more, so I decided to leave, write this and give you some facts:
My problem: I want to help, unfortunately I can’t help everyone, but if you are ready to take your fitness and nutrition to the next level, then our 30 day experience could be a game changer for you
Sound good..? If so, then you can click the link below:
Oh, and I you are looking for a get fit quick scheme, then this isn’t it.
If you are looking to work hard and produce some awesome results, then we are for you.
Ok, I'm off to eat my Sunday din dins…
Wish me luck, Holly has burnt the pudding... :-(
So then, this is a sentence reverberated by many of us after a night of indulgence, we feel like poop and we wish we hadn't eaten that much...
You go out at the weekend, you have a BBQ on Sunday and the meat sweats start, your skin feels clammy and your tummy is swollen
Because of this the bellies are swollen and you just feel like having a nap, but there is always room for something sweet, isn't there...!
.... is this you...?
This is not an uncommon occurrence lots of food and the craving for something sweet after a hefty meal..
But who cares, as it was a lot of fun getting a swollen belly and the meat sweats..!!
And the food was awesome...!
The stories of how it used to be and how the summer BBQ is a great time for the family and an even better time to have a 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 not of sweet treats, but what to do next...??
What do YOU mean..?
How are you gonna make time for YOUR fitness goals after the summer hols, to be ready to fit into the going out, out clothes for the next work night out...?
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 Personal Trainer (if you are lucky enough to have one) 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 3 days in advance
3. Manage your diary 2 weeks in advance
4. Stop making excuses
5. Believe in the process
6. Stop eating shit on a daily basis
These are the simple rules you need to use to make sure your goals for
2016 will get you to the right place...
Increased fitness etc
Just like the people on our "People of Fitness Page"
P.S We have an awesome 30 Day Experience (a couple of spots are left) Until we shut up shop, when we shut up shop you could be left wondering, what if...?
What if that is just another excuse you will have to tell everyone, about why your out of shape and still have a swollen BBQ belly
"The gym didn't let me in, why??"
Because of Your lack of preparation..
So stop being a doozy and take a look at this link...
Before the clock hits zero
Let’s start with a quote from Hippocrates (Greek Physician)
“ All parts of the body, if used in moderation and exercised in a way that takes into consideration lifestyle, will be healthy, well developed and age slowly; but if they are left unused, they will become liable for disease and will get old, very quickly”
This quote is from 5 BC and is still the same thought process from many a good training coach in this modern era of working out.
The scientists have proved this theory to be right over and again and we are still relating up to 35 chronic diseases to an unhealthy lifestyle and the way to combat this is through
The studies also state that up to 92% of the adult western population do not meet the minimum regular requirements for physical activity...why..?
It cannot be stressed enough that our reliance on technology, like escalators, cars, remote controls and deliveries from the takeaway, lead us into doing less and getting fatter as a race.
But many of the inactive people, don’t understand the simplest of formats to get fit and will reach for a quick fix or a pill. Even when the answer to their problems is staring them straight in the face….GET MOVING..!
For those of you who think differently, here is a list of proven illnesses (not BRO science) that come about from a lack of activity.
As I always say, the ball is in your court, if you want to see your kids grow up and keep up with them in the park or on the beach, you need to stop being inactive and get to the gym.
SC Vital Fitness
P.S - We have a great free Ebook, full of ideas to help you on your journey, click the link below to download
Together we are stronger
What a weekend, so yesterday I went to watch War of the Planet of the Apes..
It was fantastic...!
I don't want to spoil it but those Apes where absolutely brilliant...
The basic premise of it was "together we are stronger" this was the Apes not the humans...
Humans fought against each other and couldn't agree on very much, they were selfish and had their own agenda... A bit like some of the stringer vest wearing Apes in a commercial gym... ;-) ha ha..!
On the other hand, the apes worked together and as a community, they bonded and came out on top
By working together as a unit they survived and reached their goal... sustainable living.
This definitely applies to every fitness journey
To lose weight and stay fit, It will always come down to the support you get from your friends and your family.... The Apes new this and that is why they were strong and successful.
It's the same on your fitness journey, if you have the support of your friends and family.... You will succeed.
If you find a gym (not a Globo gym) with a community that offers support with your commitment, you will also succeed...
But the first thing you need to do is be ready to make a change...
Don't blame others
Believe in the process
Be prepared to work hard...
Stop looking for every secret pill and magic shake on the market
V. Important - Stop looking for the next online program and jumping from program to program, because you can't be arsed to stick to the program you are already on.
Our People of fitness Page has some fantastic stories about support and making fitness a lifestyle
Could this be you...?
TOP TIP: The first step is always the hardest
SC Vital Fitness
P.S - If you have any questions about our people of fitness, then get in touch at our contact page.
Stop fixing the symptoms, start fixing the cause.
If I were to hit you on the head with a hammer every 5 minutes, the symptom would be a headache,
treating this with 2 paracetamol is unlikely to solve the problem for very long. However if you stop me
hitting you on the head, the headaches will subside as you have fixed the cause of the symptom.
Unfortunately many aspects of fitness of health are treated by fixing symptoms. Being chubby for
example is a symptom of overeating and dieting is like taking 2 paracetamol, as soon as you stop things go
back to the way they were.
Instead, if better habits are built, nutrition knowledge is improved, and approaches to food altered, then chances are the symptoms will be reduced and stay reduced.
The same can be said for a lot of injuries, if you have pain in your shoulders this is a symptom, likely being
caused by incorrect movement, treating this with a little rehab and some ibuprofen may relieve pain for a
while, but unless you address the cause, looking at mobility, stability, strength, and the movement, then
the pain will likely reappear.
So next time you are seeking a resolution, look to fix the cause, not the symptom, and seek advice from
those that do likewise.
SC Vital Fitness
P.S. If you have any questions or want to address the causes of your health and fitness symptoms, then get in
touch at our contact page.
Before i go into the smelly bum thing, let's take a look at our People of fitness page and the stories of how fitness has changed their lives...it's pretty awesome..!
This just happened….
Sorry for the graphic words, but I was listening in on a conversation, where a women told her mate that the bottom fell out of her arse….she had the runs, the squits, the flock of sparrows, you get my drift…
Does this or has this happened to you..?
Does it mean there is something wrong..?
Are you one of these people who can fart and clear a room in5 seconds flat and also think that it’s funny to play the fart game on your kids heads….or is that just me..!? ha ha!
On a serious note, this can be a problem..
Smelly farts, runny poo, gut ache etc..
It is NOT your body’s way of letting you know how funny you are, it is YOUR body’s way of telling you that you are not eating the right food or drinking the right things, you are essentially making yourself stink.
Not so funny when you put it like that…is it..?
This is pretty common and can also be pretty embarrassing in the wrong situation and could leave you red faced and looking for the next EXIT.
So how can you stop it…?
TRY THIS: It's carbs that make you stink….really..?
I’m not talking rice, pasta, potatoes etc….
I’m on about beer and wine….liquid carbs!! I’m sure the lady who was telling the world about her smelly farts, then proceeded to tell her mate about wine o clock…!
Research suggest that the carbs from the wine/Beer are mal-absorbed and are left to ferment in the body, which can cause the stinky poos and farts.
("For me, my trigger was cider (love the stuff!)
It was my drink when I fancied a quick tipple, but recently it made me trump like a trooper….so I stopped before the missus killed me.")
TOP TIP: Your body is clever, listen to it and how it reacts to certain foods and you will thank me later..
P.S - Have you seen or are you reading our e-book..? the section on carbs, may give you an idea of what is right and wrong with your carb intake, check it out.. :-)
I overheard an older guy in the supermarket telling his mate that he can’t get to the gym, because he is always injured, …. it could either be from lifestyle or from working out itself.
Not only has it stopped him working out, he seemed to be a bit down in the dumps..
I know that if this happens, for some of you it can make you feel pissed off, which in turn can lead to the odd bit of comfort eating.
I get it, like the guy in the supermarket you feel like giving up and succumbing to a diet of pizza, beer and takeaways.
You get better and then the same thing happens again…aaaarrrrgggghhhhh..!
So what you gonna do about it..?
THIS - You need to become more explosive..!!
I know what you are thinking, i'm too old for that shit and my body won’t be able to take it.
Think of it like this, you need to stiffen up your tendons and ligaments (not your penis) to prevent further injury…..So then, in order to do this, you need to become more explosive.
A great article by Wilson and Flanagan on jump training, determined that the athlete with the quickest response (the most explosive) will usually have stiffer tendons, which should therefore prevent injury….BOOM..!
TOP TIP: Find the right Trainer, in the right gym and conduct a considerable amount of gym strength workouts along with plyometrics (bouncy stuff) in your programme and this will ensure that you stay injury free.
As bonus, if you do this, you will also lose weight, get strong and stay out of the tuck shop..!
SC Vital Fitness
P.S - Plyometric Training is best in a controlled environment with a Trainer/Coach, please be careful it you are embarking on this on your own, if you have any questions, fire me an email.
What does a workout to burn the chunky bits, like the guys/girls on our 30 day Experience..look like..?
Your (our) workout should be designed along a few variables:
The variables of getting strong, increasing the size of your muscles AND burning chunky bits.
YOUR (our) goal is for you to reach your maximum potential (Lose fat or getting stronger), in the most efficient manner with regards your lifestyle and training age.
There have been many trials that have taken place with regards volume and intensity (percentage of weight used, how many sets, time under tension and rest periods) to see what can be utilised from the most experienced lifter to the complete novice in how they are going to get strong or lose the chunky bits..(Who doesn't hate chunky bits!)
A recent study took some healthy males and allocated them either slow or normal bar speeds on a compound exercise (Back Squat, press, deadlift etc)
They kept the weight under tension for 6 secs 3 down and 3 up, with no pause at the bottom.
The researchers found that after an 8 week training programme the low speed of the squat movement displayed an increase in muscle size by an average of 70% and an increase in strength by 10%. However, even though there was an increase in size and strength, there was no increase in power.
WHAT DOES THIS TELL US…??
This tells us that if you are looking to gain strength it may be a good idea to slow the reps down and not bounce out of every rep.
On the other hand if you are looking to increase power, you need to speed the reps up.
Or (THE BIGGEST TOP TIP!) If you are looking to burn the chunky bits (FAT), get more time under tension....In other words get uncomfortable and take a look at our 30 day experience, its pretty epic..!
P.S - Not every Fat loss Journey is the same, but if you need help we can make sure it will be an awesome one..!
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..ha ha!
P.S - If you want to know anymore about fitness and my tips, just pop your comments below
who is this for?
Educational blogs for all who want to enhance their fitness Journey.