Change YOUR World… Start A Goals Revolution!

Here is a fantastic blog I have been sent by fellow personal trainer Dax Moy. He is a fantastic writer and a brilliant personal trainer. He also writes a goal achievement programme called the The Magic Hundred check him out at http://mymagichundredchallenge.com/change-your-world-start-a-goals-revolution/…


With Christmas and New Year fast approaching, a lot of the conversation in the communities I run online and the businesses I run offline seems to be about ‘getting through’ the holidays and then ‘getting on’ with pursuing health and fitness, relationship and financial goals from January 1st.

Nothing wrong with that, of course (though personally I find that those who achieve the most impressive and rapid results are always those who start TODAY. Even in some small way), after all people are busy, they’re distracted and they have all manner of obstacles preventing them from getting what they want when the holiday season rolls around.

But here’s the interesting thing.

Considering people are waiting til ‘the time is right’ to get started on pursuing their goals(presumably ‘right’ meaning that there’s nothing standing in their way), there seems to be a lot of discussion about avoiding the disappointment of failure by not setting goals too high and not over reaching.

In effect, these conversations are saying “Don’t go for what you REALLY want, go for what you think you can get”

I can understand why people think this way.

They’re scared of ‘failing’ at their diets, their relationships, their businesses and their dreams so instead they play it small by choosing to rationalise and justify their goals instead of going for what they really want.

What they REALLY dream about.

Instead of dreaming the big, amazing, inspiring dreams they settle for what’s ‘realistic’.

In other words, they settle for what someone else has told them either is or is not possible.

I see it all the time in my London personal training studios where people who really, desperately want to lose 50lbs set goals of only 10-15lbs ‘because it’s more realistic’ and who, in doing so, rob themselves of all the power, passion and purpose required to not only achieve the big goal but, ultimately, the small goal too.

It’s true!

Most of the people who set themselves smaller goals because they’ve rationalised them to be more ‘realistic’ have just as hard a time bringing these small goals to life as they would have had if they’d committed to the big ones.

Strange but true.

And here’s why.

Small goals are all fine and dandy but, the truth is, most people aren’t looking for small improvements in their lives. They want big, Huge, ENORMOUS, life changing things to happen to them rather than small, incremental and often inconsequential goals.

Big goals get you out of bed on a cold, damp and dark winters morning. Small ones have you telling yourself “Go back to sleep, you can do it later”

Big goals have you sticking with your diet no matter what. Small goals have you saying “Well, ONE piece won’t hurt…”

Big goals have you thinking and acting big. Small goals have you thinking and acting… small!
It doesn’t take a rocket scientist to figure this out does it?

The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.

The word ‘revolution’ comes from the Latin ‘Revolutio’ and means literally ‘a turn around’. Your life turns around by thinking big, powerful, passionate thoughts of what you WANT from your life and then taking the steps to make that happen, NOT by containing your thinking only to those things that you believe are easy.

The truth is, those things that are easiest to do are also the exact same things that are easy NOT to do.
Pushing your plate away when you’re full is easy to do… but easy not to.

Taking 15 minutes a day to exercise is easy to do… but easy not to.

Saving £1 a day is easy to do… but easy not to.

There’s no power, passion, purpose or promise in the small goals that don’t really get your juices flowing. The real power is in those big, scary, exciting goals that, once achieved, would literally turn your life around.

In other words, Revolutionary Goals NOT rational ones.

Think big.

Then, when you’ve though big, think BIGGER!

Design the grandest, highest, most perfect vision of your goal in your mind THEN take that rationale mind of yours and break the big goal down into smaller goals and pursue them with everything you have.

You CAN be, do an have what you want y’know…

So, what do you want? : )

Set a revolutionary goal TODAY. Don’t wait for New Year. Set it today and you’ll have 3 weeks toard your goal in the bag before dawn on the first day of 2010.

Go for it!

Are You Sitting Up Straight?

As a child I was often told to “sit up straight” by my parents and teachers. Its fair to say now that neither had an excellent understanding of good posture, but isn’t it strange how mothers know best!?!

In essence, good posture keeps muscles in balance and your body well aligned, allowing optimal efficiency of body systems. On the other hand, poor posture places abnormal weight on joints and stresses muscles and tendons, and often leads to pain.

Furthermore, poor posture does not adequately support internal organs, circulation is hampered which creates an environment favourable for disease!

A great analogy is to think of your fluid flow like a river. Muscles act as pumps to move fluid through your body. When good posture deteriorates muscles cant effectively pump fluids. When the river flows the water is clear and pleasant. Compare this with a stagnant pond and you will notice the difference. Imagine all those nutrients you are eating from a good healthy diet not reaching the areas we need them due to a lazy sitting posture?

With this in mind take a look at yourself in a mirror. Project a line through the middle of your ear, through your shoulder, through your hip and through your ankle. Are they in line? Does your head protrude forward, do your shoulders slump forward, does your belly stick out? These are all indications you may need to stretch and strengthen certain muscles.

Think about how you are sitting and standing today and report back. Even just a small improvement in posture can re-energise a person and for those who are more interested in aesthetics can be the key to that ever elusive flat stomach.

Lose 3.25 Inches From Your Waist In 3 weeks!

Wow! Only 3 weeks in and this is what you can achieve!

This week I want to give a big shout out to Helen Harding.

Since Helen started training with me only 3 weeks ago she has made massive improvements strength, posture and muscle tone, but like most girls unless it is represented on the scales it means nothing…

So I gave Helen an alternative would you rather be lighter on the scale or be a smaller dress size? Instantly came the response a smaller dress size!?!

When she only lost 2lb on the scale she was a little disappointed, all that hard work and no weight loss. However, when I measured the circumference reading of her waist she was amazed to find that her waist measurement had dropped by 3.25 inches!!!

“I did feel my trousers were loose!” she said in her Welsh accent.

Now, there are large disparities in dress sizes in Britain and the industry standards state that a 2-inch reduction is a dress size, therefore is it fair to say that she has nearly dropped two dress sizes in 3 weeks?

Needless to say I expect her weight loss to catch up very soon but for me weight loss is a transient measure. Unless you stand on the scales no one can see your weight. You get big people who are light and thin people, like me, who are heavy. For that reason, body shape is a far more significant measure.

Congratulations Helen! Keep up all your fantastic efforts and don’t be disheartened by the scales!!!

Needless to say if you have any friends or enemies that want to change shape, lose weight or improve fitness get them to give me a call.

Wouldn’t you like to drop a clothing size before Christmas?

A Rolling Start...

You don’t have to tie yourself up in knots to get the best results.

Everyone knows that muscles need to be pliable and flexible to function to the there optimum and allow us to carry out day-to-day movements most efficiently.

All this considered, very few people pay enough attention to the quality of their muscle tissue. Choosing more often than not to spend a little longer in the gym working hard!

For those with the time and the money I offer sports massage therapy, however of late, with great success, I have been encouraging clients to start their training session with a little bit of soft tissue work by using the foam roller.

Despite being uncomfortable at first, self-myofascial release (SMR) on a foam roller offers numerous benefits to its recipient including relief from trigger points, adhesions and scar tissues within muscles.

It works thanks to a principle known as autogenic inhibition. Within each muscle-tendon junction there is a mechanoreceptor known as The Golgi Tendon Organ (GTO) that are highly sensitive to changes in muscle tension.

When excessive tension occurs within a muscle to the point of injury, The GTO kicks in and stimulates muscles spindles to relax the muscle. This reflex reaction is called autogenic inhibition.

Whilst The GTO offers protection from injury if stimulated correctly (by foam rolling) it can offer a highly effective method of gaining increase flexibility and pliability within a muscle.

With foam rolling you can stimulate the muscle tension, which in turn will cause the GTO to relax the muscle. In essence giving you a stretch and some!

I can often be heard to say that static stretching at the end of your session can increase your strength by up to 20%. Whilst stretching is important, stretching alone will only improve the length of your muscle. SMR with a foam roller will break up all the knots, adhesions and scar tissue that accumulate over time and will not only improve your range of motion but also improve the quality of tissue.

The techniques of foam rolling are really easy to learn. By simply sandwiching the foam roller between you and the floor and rolling the target muscle across it slowly you can get some fantastic results.

If you’re not already using a foam roller to help improve tissue quality, you need to be.

Bodyweight Exercise Ideas For Busy People

Step Up Your Weight Loss Plan With Interval Training

Step-ups are great for strengthening both the thighs and the bum. If done at the correct intensity they are great for burning fat. Find a small step and step up and down as fast as possible for 30seconds then have 30 seconds rest and repeat five times.

Star Jump Your Way to Fat Loss

Star Jumps are a great whole body exercise. Performed by jumping to a position with legs spread wide and hands touching overhead and then returning to a position with feet together and arms at the sides. Do as many as you can in 30 seconds and then have 30 seconds rest and repeat five times.

Strengthen Your Thighs With Squats

Squats are fantastic for strengthening the thighs, hips and the bum. With your feet shoulder width apart, bend your knees and lower your bottom towards the floor as if sitting down. Extend back up and repeat as many times as possible in 45 seconds.

Lunge Your Way to Leaner Legs

Lunges are an excellent lower body exercise. There are numerous variations of a lunge. To do the most basic adopt a split stance with feet about 3ft apart. Bend knees and slowly lower bodyweight down until your back knee is hovering just above the floor whilst keeping the heel of the front foot down. Push through front foot back to start position and repeat. Complete as many as possible in 45 seconds and then change legs.

Tone Your Arms With Press Ups

Press-ups are a great upper body exercise. If done correctly they will strengthen and tone the chest and arm muscles and stabilise the core. Similar to the lunge there are numerous variations. To perform the most basic lie flat on the floor with palms underneath shoulders. Keeping knees down, keep body in a straight line and push body away from the floor. Repeat as many as possible in 45 seconds.

Well Done Susie!

Congratulations this week to Susie White

In 12 sessions she has achieved the most fantastic results.

This is particularly satisfying as she has worked very hard and made many positive changes to her exercise, diet and lifestyle.

Lost 2.5 inches from your Bust
Lost 1.5 inches from your Abdomen
Lost 3.75 inches from your Waist
Lost 2.5 inches from your Hips
Lost 1 inch from each Thigh
Lost 1st in Weight

Furthermore, in the last 6 weeks she has lost 3% body fat!

This is not to mention the numerous improvements in strength, stamina, posture and health.

I can’t wait to hear what the doctor says regarding you cholesterol!

Even better than that is Susie is even more motivated now to keep training.

Keep up the good work!

The Shy Ted's!

This time last week I woke up a little sore!

The day before I had run 10K, mountain biked 25K up and down hills and canoed around a very cold lake. The Helly Hanson Series is a combination of races across the country in which teams of 3 battle their wits against Mother Nature!!!

My team The Shy Ted’s finished in a very respectable 3hrs 40mins.

It was a really well organised event and really good fun to participate in. We now have a couple of months to train hard in preparation for the next one.

I can’t wait!!!

If Not Dieting, Then What?

There are many emotions attached to eating foods and its important to remember that eating should be a pleasant and social pursuit. In his book If Not Dieting, Then What? Dr. Kausman reveals his top 10 tips to being healthy. Its easy to get carried away with nutritionism these days but I cant help thinking that how we feel about food and the general good practices that accompany our day-to-day lives are equally important. Take a look and let me know what you think…

1. Don't be fooled by the fad
Weight-loss diets can trick many of us with their 'quick fix' solutions. However, in the long term, most people end up regaining the weight they lost on the diet...and then some! Furthermore, the harmful effects of weight-loss diets increase the risk of developing an eating disorder.

2. Don't get weighed down by the scales
If we are above our most comfortable weight and we want to change this situation, it is vital to focus on our thinking, our eating and/or our physical activity, rather than concentrating on what is happening with changes to our weight. By looking after ourselves and our bodies in the best way we can, our weight/size will be the healthiest level that is possible for our own body type.

3. Practice a positive attitude towards food
Labelling food as 'bad' or 'junk' often causes us to feel bad about ourselves and guilty about what we have eaten. Ironically, this guilty feeling can even make us eat more of that type of food, even when we no longer feel like it. So, do your best to think about food as 'everyday' food (fruit, vegetables, cereals) rather than 'good' food and 'sometimes food' (chocolate, chips) rather than 'bad' food.

4. Eat slowly and enjoy
While this can take some practice, slowing down the speed of our eating makes it much easier to recognise when we are full, allowing us to stop before we have eaten more than we really feel like. It also allows us to pay better attention to the foods we are eating; the real flavours, textures, smells etc. In this way, we enjoy our food more, it tastes better, the sensations last longer, and we recognise more easily when we have had enough.

5. Your body knows best
We can all eat food when we are not really feeling physically hungry – for example because we are bored, or even just because it's there! It's quite normal to do some non-hungry eating®, but when we do too much, it can tip our eating out of balance. Do your best to check in with your body before you eat; ask yourself, 'Am I really hungry?' (Important note: If we are under our most healthy weight or currently have an eating disorder, our body might not be able to give us accurate information about the right amount and/or type of food our body needs. In these situations it is important to get some help from a health professional such as a dietitian to work out the best type and amount of food for you.)

6. Do your best to not get too hungry
It's easy to get so busy that we ignore our body's signals that are telling us to eat! If this happens, it is very hard to eat slowly, we can easily eat more food than we really want, and we can end up becoming overfull or completely stuffed full. It can be helpful to have some snacks with us just in case we start to get too hungry.

7. Healthy bodies come in all shapes and sizes
Health and vitality come in all types of body shapes and sizes. Remember that nobody is perfect, and no body is perfect!

8. Nurture yourself
As well as dedicating time to our families, our friends, our study etc., we need to make sure we are doing things for ourselves. Taking care of ourselves is essential. Make a list of healthy things that help you feel good, and try to do these things as often as possible.

9. Move your body
Some people think you have to pound the pavement or work out at a gym to get any benefit from physical activity. This is not true. There are many ways of putting more physical activity into your daily life, such as walking to school, walking to the shops, or taking the stairs when you can. Taking up a fun activity that involves moving your body such as dance, social tennis or yoga can be enjoyable ways of working your muscles.

10. Focus on feeling good
Focus on FEELING not LOOKING good. When you feel good you are naturally attractive and fun to be around and you are much more likely to cope well with any situations that might otherwise get you down.

George Clooney look-alike runs Half-Marathon

Congrats this week to Matt Swan who ran The London Parks this weekend.

Claiming to look like the famous actor, Matt ran the route in a fantastic 1hr 49mins. Quite an accomplishment considering only a year ago he was bed stricken with recurring back pain.

After coming to me claiming to not be able to lose weight… he was soon three-stone lighter and on his way to greatness!

Even the arrival of little baby Darcy couldn’t throw him off the scent. He now has an exercise routine and diet that fit into his life and his success is thoroughly deserved.

However, despite his current fitness level and improved physique, he remains adamant to that he looks like George Clooney. There are somethings that even a good exercise programme cannot cure – he is clearly a bit deluded!

However, here is what he had to say prior to running his first 10K 6 months ago…


“I feel I have to share with you my elation at becoming a Dishy Dad at 40 just as I thought it was all over, thanks to the efforts of Steve Keywood I have been reincarnated as a young George Clooney.

I've always kept myself active and eaten what I believed to be a pretty healthy diet but I was 2 stone overweight with an unsightly overhang and forever yo-yo ing between 16 & 17 stone depending on my training.

I had recently been referred to a Sports Rehabilitation Clinic as exercise left me with prolonged bouts of excruciating back pain.

At this stage I was considering hanging up my rugby boots and accepting that I was destined to enter middle age overweight, unfit and unable to do anything about it.


This was until I was introduced to Steve Keywood. Steve's first action was to ask me where I wanted to get to and what were my goals and he then conducted a full assessment of my condition.

He looked at my exercise which was regular but not exactly challenging or varied and then designed an exercise program which was more tailored to my goals.

For my diet he suggested a more structured approach to eating and recommended a specific Metabolic Typing diet which is more suited to my build.


Steve insisted that I make him a commitment to both the new exercise program and diet for 4 weeks. This I duly did and from day one I found it relatively easy and the results where immediate.

From day 3 I started noticing a difference, I was feeling more motivated, happier and surprisingly lighter and more agile, all through this first 4 weeks Steve was on hand for advise and support.

My new found energy levels drove me to exercise 4 times a week, coming in from work and going for a 5Km run or the gym. So it was no surprise that at the end of the first month I had lost 18lbs and felt great.

Steve then asked me to commit to a second 4 week period which after the success of the first month I was more than happy to do and by this time my new regime had become second nature.

It is now 2 weeks after my 8 week program and I am a steady 15 stone 4lbs, having lost nearly 2 stone. I'm so much happier in my day to day life, more motivated and physically better balanced and do you know what I haven't had a problem with my back for weeks. In short I am a completely different person to 10 weeks ago and in the middle of training for a 10Km charity race in October and the Rugby is now very much back on.

So I thought the least I could do to repay Steve's commitment to me is write a testimonial and hope it motivates someone else to take the plunge, and trust me you'll be amazed at what you can achieve.

Please try it, it doesn't hurt and if you want the best chance of success get Steve Keywood to help you.”


Well Done Matt! Perhaps we can go for the big one next April???

Another Client of the Week?!?

Wow! What a week!!!

Its fair to say my clients are brilliant!

Congratulations this week also to Thea Coulson.

She has been working hard with me since May and has achieved some fantastic results.

She has put the gym into her routine and continues to make fantastic progress with her diet and lifestyle.

Check out her results…

Lost 32lbs in Weight
Lost 3.75 inches from her Bust
Lost 4.5 inches from her Abdomen
Lost 7.25 inches from her Waist
Lost 6.25 inches from her Hips
Lost 2 inches from her Thighs
Lost 1 inch from her Arms

Well Done Thea!!!

The Fat Gene???

The question of the fat gene rolls on and on. Following an article in American Journal of Clinical Nutrition, we are now all more informed.

On the question of whether our genes can make us fat or not the answer is yes… and no.

It was found that the FTO gene, the fat mass and obesity-associated gene, would have an effect and if stimulated can increase the likelihood of you becoming obese and developing type II diabetes.

According to the research, if both your parents carry the gene, you can develop a double copy of the gene and have a 2.5 times higher chance of becoming obese. Researchers found that 17% of the population had a double copy of the gene, and up to 40% had a single copy.

However, the big question is, if you have this gene are you destined to be fat? The answer is not necessarily.

It must be understood that we have a variety of genes for various different health conditions. For example we have a gene for breast cancer, a gene for alcoholism and a gene for obesity.

This does not mean we will automatically get these conditions.

Just because we have a predisposition for a certain condition does not mean that it will come to fruition, nor does it give us an excuse for being fat.

It’s important to understand that genes can be controlled. A gene must turn itself on for it to express itself. It’s also important to note that there are certain factors that decide whether a gene turns itself on or off.

The gene in question, the FTO gene, has shown itself to be suppressed by both diet and exercise. Alternatively, poor dietary choices and a lack of exercise have been shown to express this gene.

The researchers state that we must do all we can to suppress this gene. Their recommendations say that by living cleanly, eating healthily and consistently participating in regular exercise you can suppress this unwanted gene.

As Dr. Bryan Walsh says, “genetics load the gun, and the environment pulls the trigger”. Therefore it is down to a person to make their environment such that genes do not express themselves.

Can your genes make you fat? Yes they can, but you are in control. In order for good health to be present you must create an environment conducive to it.

Therefore if you’ve got a pair of fat genes/jeans you need to eat properly and get the exercise habit!

Client of the Week

Congratulations this week to Alison Rolfe.

Like many of my clients she simply wanted to improve muscle tone on certain areas of her body. In particular she wanted to focus on her stomach, bottom and thighs.

It’s fair to say looking at the results that we have achieved her targets and some…

Whilst these figures are not huge, it’s important to remember that Alison’s weight is just under 9stone, and so relatively speaking, she didn’t have a lot to lose in the first place!

As most women will testify – it’s often difficult to lose the last little bit!

After 12 sessions…

Lost 2lbs in Weight
Lost 1 inch from her Bust
Lost 0.5 inches from her Abdomen
Lost 1.25 inches from her Waist
Lost 1.5 inches from her Hips
Lost 1.25 inches from her Thighs

Well Done Alison!!!

Given her love of cider and sausage rolls I don’t think that’s bad!!!

Needless to say if any of my readers friends or enemies are interested in finding out in more detail how my clients achieve fantastic results like this they should pass my details on… with as little as 1 session a week they could achieve equally fantastic results.

Protein Shakes

I have been receiving a lot of questions regarding protein shakes lately.

Ultimately, I recommend eating good natural organic food. There are occasions when it is a challenge to eat an ideal meal or snack. Prior to or following a sporting events or training session can be a challenge. Whilst I suggest it is a second best option, you can make a good protein shake.

I express caution in consuming most commercial protein powders available, as they are full of cheap, toxic and rancid ingredients. Ensure you use good quality ingredients like those listed below.

Beware they are delicious and you may get hooked!

Chocolate Shake:

- 1 serving of Protein Powder (Pro Amino, Goatein or Whey Natural from www.mt-order.com (adviser No. 101-268)
- 300ml almond milk or raw (unpasteurized) milk.
- 1 tsp of flax seed oil (from any decent health food store). Keep refrigerated
- 1-2 tsp of Green & Blacks pure Cocoa Powder
- Optional – add 1 tsp of Manuka honey once per week
- Optional – add 1 handful of raspberries

Blend in blender for 10-20 seconds, then drink slowly and enjoy!

Coconut Oil

Adding saturated fat to ones diet is typically frowned upon.

However, when it comes to coconut oil all the experts agree.

Coconut Oil has a whole host of benefits. Amongst other things it will support immune function; prevent bacterial, viral and fungus infections and digestive disorders; and increases metabolic rate.

Part of the reason Coconut oil is so good is because unlike other oils it has a high smoke point (450F) and a low degree of oxidation (which is what happens when a good fats turn bad!). Which makes it good to cook with!

Rich in antioxidants, coconut oil is a saturated fat. Nevertheless, saturated fat in fast food and saturated fats in healthy, natural foods are two completely different things. According to Jonny Bowdon, Ph. D, you should ‘avoid the first like the plague, and enjoy the second to your hearts content’.

My tip today is to add coconut oil to your diet.

Add a spoonful to your porridge in the morning in the morning, as it also tastes good too!

Client of the Week

My congratulations this week go to Sharon Troke.

Over the last 5 weeks Sharon has worked diligently at her diet and exercise programme (even though she was away on holiday for two-weeks!) and has achieved some incredible results.

Another client who has consulted with me and trained via proxy, meaning she visits me once every 4-6 weeks to update her exercise programme and review her diet.

From our review last night, Sharon is thoroughly deserving of her results as she has completely changed the way she eats and will hopefully motivate others to make similar changes.

In 5 weeks…

Lost 9lbs in Weight
Lost 1.75 inches from her Bust
Lost 2 inches from her Abdomen
Lost 4 inches from her Waist
Lost 0.75 inches from her Hips
Lost 1.75 inches from her Thigh

These results are all the better considering her mischievous colleagues at Ward Williams Accountants who have done nothing but scoff cakes since she started!!!

You’ll all agree that these results are absolutely fantastic… Therefore as I always say don’t keep me a secret. If you have a friend or enemy that would be interested in consulting with me - give them my number TODAY!

Keep up the good work Sharon!

Guinea Pigs Wanted!

Who do you know who wants to lose weight, change shape and burn fat… For Free!

No Jokes!

I’m looking to help 5 people per week during the month of September and I will not charge a single penny for it.

The term guinea pig is not very flattering I know.

I’m just putting the finishing touches to a fantastic new program that I’ve been working hard on for a while now.

Throughout September I’m looking for 5 people per week to come and train with me for 90 minutes and experience what Steve Keywood’s Personal Training is all about…

The program will allow all participants to experience a personal training session and will set them on their way to achieving dramatic and long-lasting fat loss. Using my expertise in exercise, nutrition and lifestyle coaching, I am looking to assist in the transformation of all successful applicants.

Just to confirm I am not selling anything.

Do you want to lose 9% body-fat in 90 days?

I am simply looking to create interest in my fantastic fat loss and fitness service.

I am tired of seeing unhealthy diets parading superb results. I am simply looking for the opportunity to help people do it healthily and correctly to prove it can be done. To ensure this is the case I will ensure that necessary protocols will be taken.

To ensure that I am not considered to be an exercise extremist, I guarantee my approach involves willing participants to adhere to my healthy practices, whilst attending the gym and following my recommended exercise program.

So what exactly am I looking for?

I’m looking for men and women who are committed to achieving outstanding results. I’m looking for people who would like to experience the difference a personal training session can make.

I’m looking for people who would like to follow a proper program.

I’m looking for people who will be happy to complete daily diaries, perhaps take before and after pictures, and provide me with testimonials to use in future promotional material.

I’m looking for people who are sick and tired of the way they look and feel and who are prepared to make the necessary changes to make the difference.

If you’re one of these people give me a call today.

Simple as that…

If you are a committed individual who wants to achieve fantastic results contact me today.

I realise there will be some sceptics out there who wonder why a busy personal trainer will give away his service for free or that there is a ‘catch’.

I realise that this might all sound too much!?!

Why is Steve doing this?

In all honesty, I’m looking for walking talking adverts for my personal training service and I’m willing to forgo payments to achieve it.

I realise people are sceptical. They don’t really believe these results are possible. Therefore if I were to sell my service today – nobody would believe me.

Conversely…

After just a month these people will experience the difference for themselves and I will have all the proof I need to support my claims.

I will need no cheesy photo-shopped images in a glossy magazine!

Once my readers see, feel and experience the results I will have no problem selling my service.

So there it is. All upfront. No hidden agenda.

Still interested?

If you are still interested, here is what I need you to do…

Contact me by phone or email to book an appointment. Simple as that… These places are valuable as for a programme like this I would usually charge £80.

Go ahead as there is only limited availability.

Lost 9% Body-Fat in only 12 Weeks!

Congratulations this week to Chris Macey.

I’ve been coaching Chris now for 12 weeks and during that time he has achieved the most amazing results.

Training via proxy, meaning visited me once every 3-4 weeks and was emailing a couple of times per week, and following my nutrition and lifestyle recommendations to the letter, Chris has attentively worked towards these fantastic results.

As with all my clients his time is at a premium due to his family commitments and work, therefore Chris is proof anyone can do it if they put their mind to it.

In 12 weeks…

Lost 19lbs in Weight
Lost 3 inches from his Abdomen
Lost 3.5 inches from his Waist
Lost 3 inches from each Thigh
Lost 9.3% Body Fat!

Not bad considering had already been training for the last 6 years!

“When I first started taking advice from Steve I thought I was fit, healthy and happy. I had been running as well as going to circuit classes regularly for around 6 years and was in pretty good shape.”

“Steve was able to help me identify where I could tweak a few bad habits I had got into, he also created a training plan that was easy to follow, fun to do and gave visible results. I went from weighing 12st 10lbs to 11st 5lbs my bodyfat fell from 18% to 10%. I feel energised and no longer go through periods of feeling totally exhausted, my stress levels are vitually nil, and my posture has improved considerably.”

But wait there is more… During the Woking Aquathlon this week he knocked 5minutes off his previous PB!

I think you will all the results are great. Who do you know that wants to achieve a similar thing? Don’t keep me a secret – refer them to me TODAY!

Eating On The Go

This week after months of scribbling I have released a few early copies of my diet.

The feedback has been very good but one of the key areas of interest for everyone concerned is eating on the go.

My obvious recommendation for those looking to maintain a healthy weight is to prepare your lunch in advance and take it with you. However, even I know that’s not always the way it works.

Eating out healthily is always difficult as the food of choice is invariably designed for the general population.

The low-fat ranges from supermarkets often contain inadequate amounts of protein to keep anyone satisfied for long. This combined with the other cheap ingredients make them unsuitable for any diligent health consumer.

This being said the place I see time and time again that leads the field in this area is Marks and Spencer.

The simply food stores appear to be popping up everywhere, and with their variety of good wholesome food, picking up something healthy on the go is becoming possible.

You will obviously have to pay a little more than you would in a supermarket but you get what you pay for.

Whether at the office or driving on the motorway healthy eating is an option. If you can’t prepare it in advance and pack it, locate your local Marks and Spencer as your next best choice.

A Healthy Eating Revolution

Do you plan tomorrow’s food today?

Do you sacrifice experiences you once enjoyed to eat the food you believe is right?

When you are eating the way you are supposed to, do you feel a peaceful sense of total control?

If the answer was yes to the above it seems you might be suffering from a ‘touch’ of Orthorexia!

Featured in the guardian last week, Orthorexia Nervosa is described as a "fixation on righteous eating". The condition was named by a Californian doctor, Steven Bratman, in 1997, to reflect the increasing number of people presenting with this condition.

Figures from the National Centre for Eating Disorders suggest the condition affects equal numbers of men and women, but sufferers tend to be aged over 30, middle-class and well-educated. They are solely concerned with the quality of the food they put in their bodies, refining and restricting their diets according to their personal understanding of which foods are truly 'pure'.

I do agree some people take healthy eating too far. And if badly advised it can be to the detriment of their health. However, the fact remains that restricting sugar, salt, caffeine, alcohol, wheat, gluten, yeast, soya, corn and dairy foods from your diet at certain times can lead to far greater sense of wellbeing. Furthermore, eliminating pesticides, herbicides or foods that contain artificial additives that’s just common sense right?!?

I commonly get chastised for selecting a healthy food or drink. Its not a major issue for me as I like to feel good and understand what I’m doing. But havent society got it all wrong???

The foods that cause many people issues with health and wellness are all present and correct in the aforementioned lists. Sure, if a person develops overly obsessive behaviours surrounding foods to the point where it causes them become obsessed and causes severe psychological stress they need help. So where is the line between healthy eating and obsession? Steve Bratman has made a quiz!?! (http://www.metroactive.com/papers/metro/08.02.01/eating3-0131.html)

Based on the questionairre, I have a touch Orthorexia Nervosa. I suppose along with anyone who has aspirations to to achieve a desired bodyshape, optimum performance or achieve good health. How can planning your food be an indication of an eating disorder?!?

It is common for me to experience hostillity when I choose to eat better than someone. It is common for me to experience a voice of concern when I decline a bit of cake. The truth I feel is that those people feel threatened and recognise the shortfalls in their diet. This I feel is there problem.

I don’t feel socially isolated. I feel liberated. The foods I choose to consume make me feel good.

It does cause some friction on occasion. However this I feel is where to quote Deanne Jade, founder of the National Centre for Eating Disorders, "modern society has lost its way with food". (http://www.guardian.co.uk/society/2009/aug/16/orthorexia-mental-health-eating-disorder)

I recognise restricting foods to the point of malnorishment and socially isolating yourself to avoid being compromised is a psychological illness. However, restricting certain foods to achieve a desired goal is not. Surely the time has come for those who constantly select sugary refined foods to experience the hostility. They are the ones with the issues.

Calories Do Count - but Don't Count Calories

For years, those in the know have endorsed what is called the energy balance equation. This theory dictates that weight stays the same when calories in equals calories out. On the other hand, if you create an energy deficit by reducing ones calories in, a persons weight will decrease.

The problem with this is that the human body is not quite so straightforward. Sure most of us are greedy and could probably stand to reduce our portions a little. However, as research indicates much of the weight-loss from a calorie-reduced diet comes from muscle as opposed to the fat, which in turn lowers a person’s metabolic rate, the very engine on which the human requires for burning fat and maintaining a healthy weight.

Again, we come back to the same arguments again regarding bad science - Not everything that counts can be counted, and not everything that can be counted counts. Men in white coats (chemists) will claim that by quantifying the calorie we have an energy value for food.

However, what they fail to take into account is the complicated nature of the human body. There are various aspects of the human metabolism from enzymes, hormones, neurotransmitter and other compounds that affect change on the nature of food from its entry to exit. To assume this pathway is exactly the same has been the shortfall of many a dieter over the years.

You may think that from what I have suggested that calories have nothing important to enlighten us with regards to weightloss. However, this cannot be further from the truth. They are simply one factor to consider when trying losing weight.

All over Britain you will find people who could rattle off the caloric value of absolutely any food. As the old adage says this is like knowing the price of everything and the value of nothing. By understanding the composition of your calories you will start to recognise the shortfalls of this old fashioned approach to nutrition.

The smart people today will look at what happens to the foods once they are consumed. Don’t be consumed by the energy balance equation. It is not as straightforward as it seems!!!

What You Think Is What You Are.

All the great thinkers have disagreed over many things but they have agreed collectively on one major truth… we become what we think about.

For example the prophet Solomon is documented to say:

As a man thinketh in his heart, so he is.

The Buddha recognized similarly and said:

All that we are is the result of what we have thought.

Marcus Aurelius wrote:

A man’s life is what his thoughts make of it.

And the American poet and philosopher Ralph Waldo Emerson said:

A man is what he thinks about all day long.

So we become what we think about.

The reason this is important is this. If you see yourself as fat you will probably be fat. If you want to be slimmer and fitter, you need to act lean, feel lean and do things a fitter person does. The more you feel, experience and act as if you have already achieved your goals, the more likely your goals will become your reality. I understand that it’s not easy, but evidence suggests if you don’t have the right attitude for fat loss, you wont achieve fat loss.

Its important to understand our physiology follows our psychology. In other words our mind creates our reality. Take, for example, the last time you felt embarrassed. Did you blush? If so, that is a case of a thought or emotion (embarrassment) manifesting a physical change (blushing). Another example is when a person gets nervous (thought), their stomach feels queasy (body). Physiology follows psychology.

So if you want to change body shape, you must change the way you think today!

Proven Fat-Loss Tips

Eat half of your normal food and drink intake and you will lose weight. But going hungry is a horrible feeling, so it’s not something I recommend to my clients. In fact, going hungry to lose weight or in other words cutting calories has been a rather divisive issue of late, but the fact remains that in general we do overeat! Here are my top tips to limit your total calories consumed without the negative sideeffects…

1. Don’t skip breakfast
Starting the day with a healthy, filling breakfast has been proven to increase the chances of you eating healthily throughout the day. It also provides the body with fuel so that you are less likely to snack during the morning. By combining a portion of protein at breakfast time my fat-loss clients report more even energy supply throughout the morning and are happy to eat a smaller lunch.

2. Start with a soup or a salad
Research suggests that by starting your meal with a bowl of chunky soup or a salad you will cut the percentage of food eaten during the main meal by 15 to 20%. Eating a portion of high-density low-energy food, will take the edge off hunger causing you to eat less of the higher calorie foods that follow.

3. Limit your food choices
Evidence suggests that when people scoff a wide variety of foods they eat more. Furthermore, when people eat a single type of food, the persons eating rates slow down. The reason being by eating a variety of different foods you prolong the sensory pleasure, which stops you feeling full. If you simplify the majority of your diet to perhaps only 3 or 4 different types of food you will naturally eat less and be easily satiated by the food you eat.

4. Drink water
Both thirst and hunger are initiated at the same time to indicate the brains need. When you feel hungry at a peculiar time it is more than likely you are dehydrated. Have a glass of water instead of eating and go for a 5 minutes walk to distract yourself. When you return there will be a good chance you are not hungry.

5. Don’t get distracted
Avoid eating in front of the TV or whilst you are working and you will recognise when you are full. Studies suggest that those that do fail to recognise when they are full and go on to eat between 12 to 15% more than those that don’t. Instead eat slowly and eat with friends or family this has been shown to reduce the amount you eat by up to 30%.

So there you have it! Implement these strategies today and achieve the bodyshape you want. Let me know how you are getting on.

Advert for Bupa?!?

‘Your operation is important’

‘It is probably the most difficult and complex operation any orthopaedic consultant will see in this clinic this week’

‘Not having the operation will have major consequences on your health’

Not my words – the words of my consultants.

I suppose it serves me right.

I should have private health cover.

This morning I was due to check in at St Peters hospital to have my long awaited operation on my wrist.

After rescheduling all my clients and making various other arrangements based on the agreed recovery time that all changed.

Its amazing how one single phone call can have so many ramifications.

Yesterday lunchtime, after reassuring me last time that it was unlikely to be cancelled again, a definite maybe I realise, and despite what they keep telling me is an important procedure they cancelled it again.

I realise certain other operations take priority.

However, this is the second time they have cancelled at short notice.

This is not the only bad service that I have had from the NHS.

In the year leading to my operation I have spent over 12hrs in waiting rooms for late appointments, I have waited 2hrs to be told my consultant wasn’t even present, I have received phone calls that I shouldn’t of received, they have told me they could not book me in for an operation and then after working out some dates realised that they could and that’s not to mention the extortionate parking costs.

Needless to say, after nearly 2 years I am still walking around with a fractured scaphoid.

Needless to say that if they were a business in this economic climate they would have gone under!

If this were the level of service I receive for a broken bone, I would hate to see what happens for a minor ailment or disease.

One thing is for sure, as best I can, I will continue to take responsibility of my own health. I will continue to eat and drink healthily, I will exercise regularly, I will get to bed on time on school nights ;-), and I will manage my stress levels.

I certainly wouldn’t want them to be responsible for anything more medical!

Fortunately, I have no other dependants other than a really frustrated wife?!? Fortunately, my business will recover. If I had been in a different situation the consequences could have been much more severe. They clearly had no appreciation for my self-employed status.

My op has been rescheduled for a fortnight’s time. Will it happen? Who knows!!!

Lost 7 inches from his Waist

Congratulations this week to Alex Murrey.

I’ve been training Alex now for 6 months and during that time he has achieved the most amazing results.

Training just twice-a-week, and following my nutrition and lifestyle recommendations, Alex has worked diligently to achieve these results.

With time being at a premium due to his newborn baby, Alex is proof anyone can do it if they put their mind to it.

In 6 months…

Lost 4st 2lbs in Weight
Lost 2.5 inches from his Chest
Lost 6.75 inches from his Abdomen
Lost 7 inches from his Waist
Lost 4.5 inches from each Thigh

This is not to mention the outstanding improvements in strength, posture and fitness.

The most satisfying thing about all of this is that Alex is really motivated to continue and achieve even better results.

I think you will all agree that these are fantastic results. Who do you know that wants to achieve the same thing? Don’t keep me a secret – refer them to me TODAY!

O Sleep, O Gentle Sleep, Nature’s Soft Nurse.

Do you have trouble falling asleep at night?

Do you have trouble waking up in the morning?

Do you sleep less than 8-9hrs per night?

Do you wake up once or more during the night?

Do you sleep in a room with any light or noise?

Do you wake up feeling tired?

Do you wake up only with an alarm?

Do you go to bed later than 11pm?

Do you get up earlier than 6am?

Do you use medications for sleep?


Analysing your sleep can provide some answers to why you are not achieving your health and fitness goals. One of the biggest obstacles I face when coaching people to optimal health is improving there understanding of the importance of a good nights sleep. People tend to forget that physiologically there are very little differences between modern man and our prehistoric sun-driven ancestors. Therefore if you want to improve the quality of your sleep take a look at these top tips and make some adjustments today.


1. Get to sleep by 10.30pm. Take some time before this to wind down. If needs be get to bed by 10pm.
2. Minimize your exposure to bright lights immediately before going to bed. Use a dimmer switch, a lamp or a low wattage light bulb.
3. Sleep in a room that is completely dark and quiet. If light and noise creeps in consider using an eye mask or ear plugs.
4. Avoid consumption of stimulants including alcohol, sugar and nicotine.
5. Drink plenty of good clean water. Not immediately before bed for obvious reasons!
6. Exercise. Enough said.
7. Unplug all electrical appliances within your room or place them as far away from your bed as possible. This includes TV’s, radios, alarm clocks and probably the worst offender a mobile phone. The electromagnetic field from these items will cause unwanted stimulants.
8. Think about changing you mattress or pillow.

Gaining Weight? Get Some Sleep!

This is the kind of advice people like to hear!

As anyone who trains with me knows there are many aspects involved in achieving good health and a desirable bodyshape.

Sure what you eat and the exercise you do play a major role.

However, there are various lifestyle factors that may contribute to you achieving your goals more than you think.

One factor often overlooked is the amount and the quality of your sleep.

In essence sleep gives the body a chance to regenerate.

Much of the research associates good quality sleep with cognitive restoration.

However, poor quality sleep has an effect on basic metabolic functions such as processing and storing of carbohydrates and regulating of hormones.

What does this mean to you???

Put it this way sleeping poorly on a regular occasion will make you store more fat around you middle and make you appear older!

It is also worth noting that when sleep deprived your body secretes more of the hormone Grehlin into the body, which makes you want to eat more. It also reduces the amount of Leptin (also a hormone!), which reduces a person’s appetite and lets them know they are full.

Therefore when sleep deprived your body will tell you that you are hungrier and not tell you when you are full!

All in all a bad combination!

Congratulations Helen!

Just a quick shout out this week for Helen Cowling who completed her London-to-Paris bike ride last week.

Helen worked her ass off in preparation, and I can’t tell you how pleased I am with her success.

During the four-day ride she burned 5000 calories per day - testament to how hard she cycled.

Helen loves a challenge I can’t wait to here what’s next. Climbing Everest? Swimming the Channel? Walking on the Moon?

I will keep you updated.

The F**k It Way

As you all know by now there are many components to good health.

We all exist on a variety of different levels including physical, mental, spiritual and emotional.

It is considered that balancing these factors is the key to good health.

For those that are struggling with the spiritual aspects, there now may be a forum for you.

You will be pleased to know there is now a western expression for the eastern idea of letting go.

The Fuck It Way can offer real freedom by realising things don’t matter so much (if at all!).

Creator John C. Parkin believes saying ‘Fuck It’ is a message for the mind – relaxing you, releasing you and giving up on things that aren’t working!

This is The Fuck It Way.

There are a variety of ways to get this release including his book The Ultimate Spiritual Way, a holiday at a holistic centre in Italy, a box of chocolates (not recommended), or by following him on Facebook.

Check out online at www.thefuckitway.com or have a look on You Tube.

This obviously doesn’t apply to your health and fitness aspirations!!! :-)

Don't Give Up!

I received a great email this morning.

It told the storey of Dick Hoyt and his son Rick, who together have completed 85 marathons, 8 Ironman triathlons and cycled from one coast of America to the other.

An outstanding feat for anyone!?!

Most of the people I meet struggle to conceive the idea of completing one marathon.

However, the truly remarkable thing is that Dick did this by pushing, pulling and towing his son Rick the whole way!

Dick, now 65, has spent the last 25 years pushing his son round marathon after marathon with there best time being an outstanding 2hrs 40mins! He’s towed his son the 2.4miles swim phase of the Hawaiian Ironman and towed him the 112 bike phase afterwards!

Not bad considering when he started he was a self-confessed ‘porker’ who couldn’t run and couldn’t swim!

So what made the difference?

Rick answers this through a specially made keyboard…

"Dad is one of my role models. Once he sets out to do something, Dad sticks to it whatever it is, until it is done. For example once we decided to really get into triathlons, dad worked out, up to five hours a day, five times a week, even when he was working."

So there it is!!!

What’s the difference between those that achieve there stated goals and those that don’t?

Those that do STICK TO IT!

Don’t give up!

When you set yourself a goal keep your focus. Work diligently towards it every day.

It needed be anything as big and challenging as this. Just simply to achieve an ideal bodyshape or an ideal weight. But go about it with the same ambition and don’t quit!

If you need some motivation check out this clip http://www.youtube.com/watch?v=dDnrLv6z-mM&feature=related

Find your motivation and keep at it.

Good Luck Helen!!!

After many months of training its time to wish Helen the best of luck!

This Wednesday she embarks on a 300mile bike ride from Blackheath to Paris.

Cycling in aid of the Parkinson’s Disease Society, Helen has already raised a whopping £1375 for what I know is a cause close to her heart.

Any one who is keen to follow her journey can check out her progress at http://hellsbellslondontoparis.blogspot.com

Its not a challenge she’s taken lightly with some killer sessions out on the bike burning in excess of 4000calories in as little as 3hours!

It’s not too late to sponsor her either. Please visit her just giving site at http://www.justgiving.com/londontoparishelen

Bonne chance et être sain!!!

Steve Keywood’s Personal Training in 100 words!

I found this idea on a website this morning. They attempted to sum up World Class Fitness in 100 words. I thought this was a great idea. So I have tried to summarise my personal training fitness philosophy in 100 words… Take a look and let me know if you think there is anything I have missed.


Exercise intensely and intelligently. Push, Pull, Rotate, Squat, Lunge, Deadlift, Stretch. Sprint, cycle and swim. Understand and strengthen good posture. Participate in physical activity at least five times per week. Eat little and often. Drink lots of clean water. Consume fresh organic meat, vegetables, nuts and seeds. A little fruit and if necessary a little starch. Avoid sugar and alcohol! Eat enough to energise but don’t over indulge. Get to bed on time. Take a minute each day to just be. Manage stress. Be diligent and motivated. Look for the good in everyone and everything. Enjoy life!

The Bruce Is Loose!!!

Sitting with friends in a Manchester restaurant a couple of weeks ago I received the most fantastic news.

Earlier that morning Duncan had contacted me to say that he would not be attending his training session as Maria was on her way to hospital.

Due to her heavily pregnant condition I was slightly concerned… I need not be.

Maria gave birth to a fantastic little baby boy “Brucie”.

Weighing it at 5lbs 9oz the McLaughlin’s new addition will make a fantastic little brother to Lucas.

Holding him this morning I can tell you he already has more hair than me!!!

Congratulations guys. I look forward to Maria getting the boxing gloves back on soon to help get you back in shape!!!

Are you sitting comfortably?

Day-to-day I work with many clients who are at the mercy of numerous postural issues.

Dealing with these people I feel it comes down to basic math. Training with me for one or two hours per week always has a positive effect. However, that leaves a possible 166 or 167 hours per week to undo all my good work.

Even if you went away and did another couple of sessions on your own during a week - stretching, doing your self-myofascial release and performing the appropriate corrective exercises the amount of time most of my clients spend sitting down in front of a computer or driving is enough to make them tense and tight.

Interestingly enough it only takes 20 minutes for a muscle to adaptively shorten. Therefore, regardless of how much you train, sitting on your ass for 40+ hrs per week is gonna take its toll!

Therefore it is my recommendation to all to practice some behavioural modification. This involves sitting up straight (I can see you!!!!), moving around regularly when doing computer work and drawing your shoulders back to sit in better posture.

Combine this with a few stretches while you get up to get one of you eight glasses of water per day, and you will be making the most fantastic progress in no time at all!

Why can't I lose this stubborn fat?

You’ve been at it for ages.

The ongoing struggle with your weight is tipping you over the edge. You’ve been working hard and still that stubborn bit of fat is clinging on to your mid-section for dear life!!

Why won’t it go?

Here are my top 5 reasons why the stubborn fat will not leave.


1. You’ve been cheating

‘A little bit wont hurt’

A small sentence with big implications!

We all know the situation. You’ve worked diligently to adhere to your diet and suddenly its put in front of your nose. A moment of weakness and suddenly it’s gone.

A little bit wont hurt! Surely?

The issue is you are an addict.

You need to take control and cut it out completely.

A little bit will have a massive difference to your weightloss effort because while it is still present you will miss it.

Break the cycle today and don’t cheat.


2. You have no Why

This is the most poignant questions I ask during any consultation.

In his book Mans Search For Meaning author Viktor Frankl says ‘He who has a why can live with any what any how’.

In essence if you have a good enough reason to do it, you will do it regardless of the difficulty.

Conversely, if you have no why you will find every excuse and it will not be done.

Identify your why.

You may have to do some soul searching to find it. Don’t just stop at the first hurdle – I want to look better. Why?

If you get this right your desire to train will increase tenfold.


3. You have no What

You may have set a target to ‘lose weight’, ‘tone up’ or ‘get fit’ but exactly how much weight, how much tone or how fit?

Be specific.

A good target could be to lose 2stone by my cousins wedding.

What specific goal are you aiming at?

Make this big, prominent and timely, as this is critical.


4. You are trying to do it alone

Are you an expert on fat loss?

So consult with someone who is!

Your limited knowledge in this area could be hampering your efforts.

When I have a problem with my car I see a mechanic. When doing my tax return I visit my accountant. So why when trying to lose weight do people insist on going it alone?

Your body is complicated. I’m sure with no prior knowledge of a car engine you wouldn’t attempt to fix it.

Alternatively, confer with someone with a proven track record, who can consult on exercise, nutrition and lifestyle to get you the best results.

Especially if you have tried and failed before. Why not check out what you could achieve at www.stevekeywood.co.uk/what-people-say/.


5. You are not being accountable

Once you have consulted with a professional and have a exercise and nutrition programme to follow, you have your what and why, and you have cut out any little cheats. Enlist the support of someone significant or a group to keep you on track.

It is not unusual for a person’s motivation to wane when embarking on a health and fitness programme, as it is difficult. It is at times like this you need the support of someone else.

Being in regular contact with a likeminded individual will legitimise your struggle and justify your concerns. They must be a strong-minded motivated person like you. They must support you and you must support them.

Going it alone is difficult. Having someone to keep you on track will mean you achieving your goals.

So there you have it. The top 5 reasons. Apply them today and achieve your fat loss ambitions.

The Loose Women complete The Race for Life!!!

Well done to all the girls who participated in the Race for Life this weekend!!!

The Race for Life is a fantastically well-organised event, which raises hundreds of thousands of pounds for cancer charities.

I went along in support of my wife and her colleagues, who due to their chatty nature at work are deemed the Loose Women.

Between the five of them they ran and walked the 5k and by all accounts had a great time doing so!

We concluded the afternoon with a picnic out the back of Laura’s car in the Spectrum Leisure Centre car park in the rain, proving that as well as being the best dressed, the Loose Women are all class!!! I’m not sure you would see Colleen Nolan doing that!?!

Anyways between the five of them and with the support of all at Ward Williams accounts (whom they work for) they raised a whooping £1200!!!

Congratulations girls. Same time, same place next year???

Great results in just 8 weeks!

Congratulations this week go to Anna Puri.

I’ve been working with Anna now for 8 weeks and during that time she has achieved the most amazing results.

Training just twice-a-week, and holding down a very demanding job, Anna’s reason for contacting me was to get in shape for her wedding in October.

As a doctor her time is precious, therefore the time we spent training had to be used efficiently. She has embraced all of my suggestions regarding nutrition and lifestyle and has been rewarded with the most fantastic results.

In 8 weeks…

Lost 2.75 inches around her belly button
Lost 2 inches around her hips
Lost 1.5 inches around each thigh
Lost 8lbs in weight

This is not to mention the improvements in fitness, posture and energy levels.

This is all the better considering she was only 9st 4lbs when we started!!!

What is most pleasing is Anna is still really motivated to achieve even better results.

I will keep you posted on our progress.

Homemade Protein Bounce Balls

Thanks to fellow personal trainer Mark Raynsford in Guildford I have this recipe for your own Protein bounce ball!

This would make a perfect post-exercise snack!!

As ever, you may want to play about with the levels of ingredients to get your own consistency – but I think these taste pretty damn good!

4-5 Tablespoons of Organic Peanut Butter

100g Vanilla Protein Powder

1 Tablespoon honey

Some Cows/Goats/Rice milk (I used about 100ml), but add slowly until the mixture is a stickygoo – you don’t want it to be too moist and running.

Some Ground nuts (mixture or just almonds)

Combine all the ingredients and stir together. At this point you can throw in a handful of ground nuts if you wish.

Wet your hands and scoop out some mix, roll into a ball shape (it will get sticky!) and then roll it in ground nuts.

Place on a baking tray and once you have made about 10 place them in the fridge for a few hours and there you go!!

Enjoy, and let me know what you think and if you make any changes to make it better?!

Let the fat-loss challenge begin!

Can you feel it? The weather gets a little bit warmer and days get a little bit longer and suddenly everyone’s self-awareness begins to increase.

Or are you like many of the people who I train who are successfully losing weight, dropping clothes sizes, changing shape… Are you prepared to up you game a little?

Talking to a few of my clients just this last week we were discussing their renewed aspirations. When they first joined me they came to me with a clear objective of losing weight and toning up.

Whilst achieving some fantastic results it never ceases to amaze me how a little sunshine can initiate renewed vigour and ambition into ones fitness campaign.

So here it is…. The Summer 2009 Fat-Loss Challenge!

I’m not talking weight or clothes sizes. I’m talking fat!

Removal of subcutaneous fat that is found just underneath the skin will make a person appear lean and beautiful!

The challenge is personal. I will not be comparing you to one and other. Just to yourself. So… How much can you lose?

Get sized up today. I will give you your percentage.

Give it six-weeks and we will reassess. Providing you follow my precise instructions you will be pleased with the outcome.

Getting Sweaty...

On a pleasant weekday evening, Mrs K and I can often be seen stepping out for a walk around our local neighbourhood. Its always a good opportunity to get out from in front of the television and stretch our legs.

However, those that claim that going for a walk counts as exercise should really think again.

Government guidelines suggest that in order to maintain good health you should take 30minutes of moderate exercise 5 days per week. However, a study in the journal Preventative Health has described this as ‘misleading’.

The lead author, Dr. Gary O’Donovan claims "It's extremely worrying that British adults now believe that a brief stroll and a bit of gardening is enough to make them fit and healthy".

"Brisk walking offers some health benefits, but jogging, running and other vigorous activities offer maximal protection from disease."

I prosper this information not to prevent you stretching your legs of an evening, but so that you’re aware. It is vigorous activity that is most effective improving health and averting dieses not light.

The most positive aspect of this is that the more vigorous the activity the shorter the duration needs to be. By working vigorously for 20minutes three or four times per week, you will most likely become fitter and healthier and burn more body-fat.

Gym Etiquette and Expert Tuition

Training at David Lloyd in Woking this morning, it really did dawn on me quite how bad commercial gyms are.

A couple of weeks ago the sports manager, (whatever the hell that is?), ventured out of his office on a quiet Sunday evening to ask myself, and my training partner Tom, to put our shoes on whilst using the squat rack for safety reasons. After highlighting the absence of protection an Adidas training shoes offers to a falling 20kg weight plate and the biomechanical reasons for not wearing ones shoes whilst squatting, said manager, made a passing comment with regard to gym etiquette as he went back to his office to shuffle papers.

On the occasion aforementioned there were only myself, Tom and another friend of mine Scott training in the gym. This morning on arrival at David Lloyd, Tom and myself were greeted at the gym with what looked like a scene from a BT phone in. I think one out of three people present were on the phone at some point. Both Tom and myself remarked as to where the sports manager was to enforce gym etiquette this morning!

As you would expect it is not unusual for me to see some horrible sights in the gym. I respect the gym manager for encouraging gym etiquette (all be it misplaced!). I don’t suppose two guys lifting heavy weights properly are the easiest to approach – but when it gets busy he was nowhere to be seen.

Now far from me to criticise my fellow users, as I don’t know exactly what they were training for. However, after casting my expert eye over them I think many were training for backache, boredom and pulled muscles (due to bad form!).

I thought when you pay £77 per month to use a facility they would at least show you what to do and keep an eye on you to check you were able to use it safely.

It begs the question why fill gyms with treadmills? In short because they are idiot proof. It takes very little skill to operate that machinery and once you’re on there, there is very little that goes wrong.

To teach a person to lift weights takes time and effort – clearly none of which had been applied.

They are clearly more interested in enforcing unnecessary rules, than investing in its patrons.

This obviously sets up a number of business opportunities for me…

Firstly, when the guys who have been badly advised hurt themselves training badly they will need my sports massage therapy to get them right.

Secondly, when they get fed up with not achieving their goals as they are not training effectively perhaps they could consult me to write them a program.

And finally, when the people on the treadmill realise that continuous steady state cardio will not help them achieve their dream figure. Perhaps they will give me a call, and I can do as I do with everyone else, and coach them through the right movement patterns to achieve their desired results.

With this in mind, who do you know that wants to change body shape by the summer? Who do you know who is bored of the treadmill? And whom do you know who wants proper direction in all aspects of health and fitness including exercise, nutrition and lifestyle coaching?

I am not criticising David Lloyd in particular. I have trained at LA Fitness, Woking Leisure Centre, Fitness First and David Lloyd is the best of a bad bunch. However, if you want real results consult a real professional. Refer me today and do your friends a favour.