Hi Team
We had a great turnout to the first Saturday morning bootcamp last week! I am also humbled when people show up at 8am on a Saturday to come and workout with me. The weather was -6C at 8am last week! So thank you for showing up!
This week I listened to a podcast and the concept of the "One Minute Manager" came up and to summarise there are only 3 things to look at.
Look at your/team goals
Look at the behaviour of your team/yourself
Align the behaviours you need to see to achieve the goals
Hey, that's pretty good advice for any goal setting especially for fat loss and getting fit.
What do you want to achieve?
What are your current behaviours?
Change the behaviours to align with your goals.
Easier said than done sometimes so here is what I have learned over the last 17 years of reading, experimenting and spending time trying to keep fit.
Sleep

You need to get your sleep, it is so underestimated nowadays and is a forgotten health and fat loss tool.
Get to be before 10pm. Nothing ever good happens after 10pm and if that one thing that's good hasn't happened by then it probably wont.
Read or listen to a book before bed - don't look at your phone for a good 30 mins before bed.
Netflix can wait. The great thing about life nowadays is that you can pause your favourite show or you can watch it whenever you want. You don't need to watch the next episode. It can wait, go to bed!
Eating

Eat Fruits and veggies first.
Protein fills you up - if you eat the right amount of protein you won't need to worry too much about carbs and fats as long as you are eating the right around of calories. If you want to get mathematic about it try and eat .8grams x your body weight in pounds.
Drink water.
Fat loss happens in the kitchen, you can't out exercise a bad diet.
Track your calories - use this formula
Your goal weight in pounds (lbs) x 13.5 = Your daily calorie intake
or use this calculator
Treat yourself once in a while.
Show up and be consistent with your healthy eating.
I currently wake up and have a protein shake and a glass of water and then only drink tea and coffee until 11am-ish and then will have some yoghurt, granola, flaxseeds and fruit. - Lunch is normally a bagel and peanut butter if at work and if at home I make melted cheese and chicken toasties (sooo good) then for dinner can be what ever. I love biscuits and a bit of chocolate before bed and I'm trying to stick to around 2300 calories a day.
Exercise

First rule is that if you don't want to go to a fitness class or the gym - Go for a walk - 30 mins a day at least.
Lifting weights burns fat, tones muscles and gives self confidence and helps you know that you can challenge yourself and succeed which helps in other aspects of life.
Workouts don't have to be an hour. 15 mins of hard work will get your body changing and fit..... if you do it consistently
Working out sucks.
Not all work outs will be good or feel good - the rule of 5 applies - 3 will me 'meh' 1 will suck and 1 will be awesome.
Show up and be consistent with your workouts.
Here is my current workout schedule:-
Monday - Weight workout 20 mins
Tuesday - Weight workout 20 mins
Wednesday - Football 5 a side Thursday - Weight workout 20 mins Friday - Weight workout 20mins
Saturday - Rest Sunday - Rest
Here is the workout FREE
Supplements

Multivitamins - Just take them - there is more good than bad that they can do.
Vitamin C - Always good to take especially in the winter.
Protein Powder - I use gold standard Whey Protein Powder but it doesn't really matter which you use - a tub normally lasts a month. Helps with making sure I don't eat too much rubbish as having that shake in the morning helps me feel fuller for longer.
Dental and Doctors

Go and see a doctor once a year at least (if you can) get a once over. Just to make sure things are still okay and there is no warning signs for anything. If you cant see your doctor - Groupon has some great deals for 'Full health MOT' for around £80 or cheaper! Not bad to check your heart, lungs, blood, prostate, kidneys and overall health. Check out here: - https://www.groupon.co.uk/vouchers/doctor
Go and see a dentist - I know it's tough if you aren't registered and this is something Im really bad at doing. I have my first appointment in years next month. I will be going at least once a year from now on.
Go to the opticians once a year - Your eyes are so important and such a simple fix if you are getting regular headaches or migraines, it maybe just a slight variation in your sight and your eyes straining.
Get the experts to check that everything is working at least once a year. You will thank me in the long run.
Finances
I can't talk about finances too much as I'm not a financial advisor, however, I followed Dave Ramsey's baby steps to financial freedom principles and it has helped me not have any debt and actually have savings.

For a full video in how to work through these steps check out below.
House and car maintenance
Set up reminders and routines for cleaning and checking things around the house and car.
Have your car serviced and MOT'd once a year
Remember to POWDER your car. - Check your car' oil, coolant, tyre pressures, screen wash and lights every week or at least every 2 weeks.

Get you boiler serviced once a year.
Have house insurance and water pipe insurance
Shop around for car insurance when your renewal is due. Check out https://www.moneysavingexpert.com/ to help with that.
Friends and Family

Family first.
Dinner is at the table with family or friends.
Spend time with friends outside of work.
Have friends that don't do the same job you do.
Set dates and plans.
Talk not text.
Show up for family and friends and be consistent.
Workout
See the download PDF above for a full 3 month workout.
Don't forget that Saturday's Bootcamp!

Also here is a quick Chest and Back workout for you.
What are you listening?
A friend reminded me of this Bob Dylan album "Time Out of My Mind" a soulful jazz heartbroken album.... now the question to you is it one his best?
For loving heart aching lyrics it possibly could be.
Show up
Eat well
Be consistent
Do your best
Chris
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