New Year, New You...

You wanna change, right?

You wanna be different this year?

Try this six-step approach to change…

1. Decide WHAT do I want to do and what is preventing me from making that change (this must be clear and specific)

2. Get leverage – Understand WHY. Vividly associate pain and discomfort with NOT changing. Create a sense of urgency. Then it becomes a matter of WILL. Will you change? Are you willing?

3. INTERRUPT the limiting pattern. Be BOLD. Best way to change is to do something unexpected. A big and bold interruption. The bigger and bolder the better. If you feel depressed become overly happy and outgoing. Stick to your guns at this point people struggle. To help vividly imagine yourself differently. Change your image of yourself. Perceive yourself differently. Thinking differently is fundamental to change.

4. Create a NEW empowering alternative. Replace it! Find a new way of being. Replace it with a new pattern. Model or hang around with people with your desired trait or who have made lasting changes.

5. PRACTICE the new pattern until its consistent. Practice, practice, practice until it becomes second nature. You need to condition yourself to become different.

6. Test or measure new pattern. Have you really changed? Does it work every time? Sitting down to review is important. If it matters that much you will.

Dax Moy Ruins Christmas (Joke!)

Today, in the backdrop of a snowy winter wonderland, along with 35 of the countries top fitness professionals, I had the distinct pleasure of spending an action packed day with Dax Moy.

The inaugural Elimination Certification Course, designed to educate the participant about the finer points of Dax’s very own Elimination Diet, was a great opportunity for like minded fit pros to listen to the big man speak and to gauge his opinion on certain aspects of nutrition, exercise, lifestyle and many other subjects (of which I will come onto in a mo).

Now, I consider myself fairly well read on this subject, having studied metabolic typing (and seen its shortfalls) and having studied a great many books on diet and nutrition, but this guy blows me away.

Within the first hour of the course we had dismissed the calorie controlled diet and got into more meaty subjects such as how the toxic nature of foods, or indeed the unique biochemistry of an individual is more relevant to a persons’ health.

Biochemical individuality is not a new subject to me, but the ease and comfort in which it was relayed was a joy to behold. This combined with his now customary lessons on endocrinology really makes his courses invaluable.

By covering issues such as cellular health and gastrointestinal issues with slides entitled ‘Bollocks’ and ‘How to get sick and die,’ Dax’s style is refreshingly simple and complex both at the same time. It is for this reason that his courses are such good value. The take home message is always clear, easy to interpret and packed full of use next day information.

Particular highlights of the day for me include the opportunity to rub shoulders with some of the countries finest personal trainers, the banter between participants (I will never go in a sauna after Paul Mort!) and Dax’s characteristic grope of a participant in front of the whole class (poor Jenni!)

The reason for the title is this. The food you eat has huge implications on you health, how you look and how you feel. Dax obviously highlighted this in his no-stone-unturned-tell-a-storey approach and so the tin of miniature Heroes and the crate of Peroni I had stashed away for Christmas will not taste quite the same. I’m sure I’ll get over this :-)

In the snowy backdrop, this was a fantastic course. It was most definitely worth braving the elements and it reinforced my principle driven approach to training. Brilliant.

FIVE Tips for Staying in Shape Post-Party

So you’ve had an AWESOME night out but don’t want to turn into a fatty over the Christmas season. Here are my top FIVE tips for staying in shape post party…

1. Don’t feel guilty! You had a good night and ate and drank some things that were bad for you – don’t feel guilty! Providing you really did have a good night and take responsibility for what you eat day-to-day (meaning you try and eat healthily) it is not an issue to overindulge every once in a while. Get over it.

2. Drink lots of water. Chances are you drank a couple of drinks and your liver is under a little bit of pressure to detoxify your body. Cleanse your liver and flush out those toxins with 2-3L of water. You’ll feel much better for it.

3. Stick to protein (leftover turkey is good!), veggies and good fat today limiting sugar, caffeine and starchy carbs. You NEED to get your blood sugar back in balance or you will continue to eat badly and feel terrible. By stabilising your blood sugar you will store less fat and in the long run (maybe not immediately…) feel better.

4. Do some exercise. This, like points two and three, helps detox the body and balance blood sugar. Even if it’s just a walk - but preferably something that makes you sweat! And even if you come home and have a snooze straight after this will lessen the impact of fat storing hormones and with the burst of happy hormones will distract you from you killer hangover!

5. Get an early night. With all those horrible toxins floating around your body you will undoubtedly had an awful nights sleep (if you got to bed at all!) So make your excuses and hit the sack. Remember an hour before twelve counts for two after. Get to bed by 10 and you will feel better in the morning.

Shopaholics Anonymous

It is that time of year.

The time of year when I get dragged around the shops…

All my favourite shops have queues… **

However, one thing that fascinates me at this time of year is this.

Most women are PETRIFIED of strength training. Yet when it comes to carrying bags full of shopping they don’t seem to worry. I regularly train using heavy weights, weighing over and above my bodyweight, yet after just 30 minutes shopping I am dragging my heels and losing the will to live.

EJ on the other hand, who is normally a very girly girl, and struggles to take the bin out, can manage numerous shopping bags for hours on end with not a care in the world. Incredible.

H&M, Boots, The Body Shop, Waterstones, Debenhams, Primark, H&M (again!) …these shopping trips are relentless!

It would be easy for me at this stage to highlight the benefits of strength training for women such as improved body composition, a well-balanced physique or an injury-free lifestyle, but I wont. However, I attribute this superhuman feat of strength and stamina to one thing. MOTIVATION!

Instead I will simply say that the motivated woman (or man!!) can do anything they want. That might involve dropping two clothing sizes and having the figure they always wanted, this might involve changing the way they look or feel and having the lifestyle they always dreamed of, or in this particular example it might involve speed marching around the shops with 40kg of Primark in each hand!!

My point is this being motivated to do something is the difference between your ability to do something or not. If you have strong motivation (or indeed a goal or target) you are more likely to do it. You just have to decide what you really want.

The motivated people WILL find the time to exercise, the motivated people WILL eat healthy, and the motivated people WILL achieve their desired figure. They just make the decision.

* The picture at the top is one of my shopaholic Bootcampers Jan. She has clearly made an outstanding effort to try and empty Primark.

** My favourite shops are Nandos, Café Central & Starbucks!?

A healthy Pumpkin Cheesecake. You're welcome.

I love desserts!! This time of year can be a little tricky so try this diet friendly Pumpkin Cheesecake…

Pumpkin Cheesecake

Crust
1/2 cup walnuts
1/2 cup almonds
4-5 dates
dash of salt

Grind all ingredients in a food processor until crumbly and sticky.
Press in the bottom and sides of a pie pan.

Filling
2 cups pumpkin puree
1 cup greek yogurt
1/4 to 1/2 cup honey
1 T lemon juice
1 T cinnamon
1/4 tsp sea salt

Mix ingredients together in a food processor and pour into crust.
Bake at 350 for 50 to 55 minutes until no longer jiggly. Cool and
enjoy.

Simples.

First one to make it and bring me a piece wins!!!

Can a weakness be a strength?

I love this storey! I received this via email from a friend. A reminder that sometimes a weakness can actually be a strength…

A young boy who was born without a left arm was sent to Judo lessons by his mother in a bid to help with his confidence. So he began taking lessons with an old Japanese master.
Ever practice session the master taught the boy one throw. Just one technique over and over again.
Every so often the young boy would see the other students learning different techniques and ask the master why he wasn't learning anything else.
The master always replied - "Just focus on this one throw. Keep practicing"
Several months later, it was the state Judo championships and the old master entered the young boy.
The young boy was terrified.
The first match began and the young boy grabbed his opponent and to the shock of all the spectators - easily flipped him to the ground. Instant win!
The second round was a little harder but the one-armed boy again pulled off the technique - the only technique he knew, and won.
The third and fourth round amazingly went the same way and the young boy found himself in the tournament final facing a much bigger, stronger and tougher opponent, who had won the tournament for three straight years.
The young boy was overmatched it seemed. Te referee and the organizers of the tournament spoke to the master and asked him if he wanted to withdraw his student..
"No" said the master. "We will fight".
As the final match began the entire crowd were on the edge of their seat. The opponent stepped and grabbed the young one-armed boy and pulled him towards him. For a second it looked as if it was all over...
But then the one armed boy reached with his right hand, stepped in and BOOM - he threw his opponent flat on his back, to win the match!
The crowd went nuts - the one-armed boy was the state Judo Champion!
On the drive home, the young boy asked his teacher - "Was this a set-up? Did they just let me win because I only have one arm? I only know one technique - these guys know hundreds!"
The teacher replied "No - you won fair and square. But there are two reasons. You won because you mastered one of the most devastating techniques in Judo. And the only known way to defend against that throw is to grab the left arm!"
What appeared to be an incredible weakness - was in fact his greatest strength.

Girls can do push ups too.

I have many pet peeves in the fitness industry, such as guys who where hats in the gym and women who read Womens Own magazine whilst using a recumbent bike (anyway…). One issue that perhaps should be considered is the use of ‘girly push ups.’

I recognise strength based training is considered a masculine pursuit and that women steer away from it for fear of compromising their dainty and feminine looks (I don’t want to digress but if you are interested check this out). However, the point is that whenever I have a guy in the gym he is often more than happy to have a go at doing full push ups, however when I have a girl in the gym they are often more than content to try a ‘girly’ variety and any suggestion of stepping it up is met with more than a little concern.

This issue has become more obvious to me over the last couple of weeks, when at my Bootcamp the weather has got decidedly wetter and colder. In warm dry weather the girls are more than happy to rest their knees on the floor and take the easier option, however when the weather gets a little worse, and involves putting their knees in the mud, suddenly I noticed that most of the girls are happy to try full press ups!

Its not that doing ‘girly push ups’ is a problem. If you can only manage the girly variety you should do that. However, if you are capable of doing a full push up you definitely should do that.

The press up, if done properly, is a great exercise for developing stability and strength through the shoulders, triceps and torso. This is good because it aids in bingo wing prevention!! It is very rare to have someone in the gym on day one, guy or girl, who can do a good push up. Fundamentally, there are several reasons why the girls struggle with push-ups more than the guys; most notably guys are typically stronger than girls. Nevertheless, with good coaching, the right progressions and a bit of practice more girls can advance onto the full variety in no time at all.

So what makes a good push up? Take a look at this video by Eric Cressey and I will fill in the gaps.

Most importantly you must get your set up correct before you get started. With your hands underneath your shoulders, or perhaps just a little wider, and in a good neutral alignment, lower your body to the floor. Try to keep your elbows tucked in a little and make sure your chest gets to the floor before your head and hips.

There is no major problem doing the knees down variety, but once you get good at it you should progress. Making the transition from half press up to full is not easy, so I like to use the eccentric press up shown in this video . You will find you are stronger in the eccentric phase of the press up (lowering), so by lowering in a full press up and pushing up in a half you can make that transition easier.

So give it a go! A couple of alternative for progressing everyone’s favourite exercise… Let me know how you get on.

Do you have the FIVE must have ingredients for successful fat loss?

There are no secret ingredients to success in fat loss, regardless of what you’ve heard. You might see advertised the latest and greatest ‘gadgets’ that target a particular area of your body or a gimmicky fad diet, truth be known they are probably a waste of time and money.

One thing that works again and again seems to be these five must have ingredients to achieving success in fat loss…

Purpose …know exactly what your goal is.
Passion …have a burning desire to achieve it.
Planning …determine how you’ll go about achieving it.
Perspiration …work hard following your plan to achieve it.
Perseverance …don’t let anything get in the way of achieving it.

One of my favourite bits of memorabilia that hangs on the wall of a local school is an autograph by Paula Radcliffe. It is an Olympic running vest that reads ‘set yourself a goal and work hard everyday to achieve it.’

As it comes into winter knowing what you are trying to achieve and why you are trying to achieve it will persuade you to get out and exercise on those cold dark evening…

You may not know your purpose right now, but if you think about it for a little while it may become clear.

A SIMPLE way to speed up fat-loss

This is not a miracle cure…

Lets be honest if you eat badly and don’t exercise this will not help you.

However, the scientific research is clear. If you consistently supplement with fish oils you can speed up fat-loss.

It works in two simple ways…

Firstly, fish oils switch on fat burning genes… By turning on the lipolytic genes, the genes responsible for burning fat, there is increased utilization of fat stores from the fat cells.

Secondly, they switch off fat storing genes… fundamentally fish oils turn off lipogenic genes.

Simples.

But that’s not all.

Fish oils are reported to have a positive effect on numerous diseases from coronary heart disease to gingivitis, they are reported to improve brain function and improve intelligence, and increase levels of serotonin (the happy neurotransmitter) so will make you happier, less anxious and therefore have less sugar cravings.

So here it is... A simple way to make you leaner, cleverer and happier!

Cut the CRAP*

*That’s Caffeine, Refined Sugar, Alcohol and Processed Foods.

Its not rocket science.

It’s fairly simple really…

If your goal is to achieve the most incredible results in the shortest possible time it’s simply something you have to do.

I’m not talking just fat loss - I’m talking health.

The foods we eat have the most profound effect on the way we look, think and feel.

By eliminating caffeine, refined sugar, alcohol and processed foods from your diet for just 30 days you will reduce the amount of toxicity your body has to deal with and therefore improve the way it functions.

Try replacing the CRAP with rice, vegetables and meat (i.e. clean and nourishing foods) and avoiding the above offenders and experience the difference. You should also avoid dairy and wheat - although I couldn’t think of an acronym for that!!

After 30 days try reintroducing certain foods and see how your body reacts.

This simple protocol has lead many of my clients to report everything from weight loss, inch loss, improved sleep, elimination of joint pain, better temperament, healthier looking skin and even improved mental clarity.

Just a word of warning… The first week is tough!!

Let me know if you try it and how you get on.

Burn Fat Faster - Sleep!

I can regularly be heard to talk about the benefits of a good nights sleep in the battle against the flab and now I present some scientific evidence…

Research this week presented in the Annals of Internal Medicine found that when dieters got undisturbed sleep they lost more fat than their sleepless counterparts.

I’m not saying that sleeping will get you slim… although I wish it were that simple!! In the battle against the bulge eating properly and exercising are clearly most important, BUT if you want to speed up your results and burn fat faster evidence suggests getting to bed on time is clearly very important.

The researchers also found that after a disturbed night sleep the dieters produced higher levels of the hormone ghrelin – a hormone that triggers hunger and reduces energy expenditure – not a good combination!

So… what counts as adequate amounts of sleep?! In the case of this study one group got 8.5hrs sleep a night in comparison to the 5.5hrs in the other group.

I realise for some people with young children getting a full night sleep is not an option, BUT for everyone else there is no excuse.

If you want to burn fat and stay in shape get to bed five times per week before 1030pm.

For tips on how to get a good nights sleep check this out: http://stevekeywoodspersonaltraining.blogspot.com/2009/07/o-sleep-o-gentle-sleep-natures-soft.html

Client of the Week

This week my shout out goes to Paul Hull.

I’ve actually known Paul for a long time and when he called me in February and said that he needed to get into shape for his wedding I had my reservations.

Having worked with Paul as a labourer whilst studying I was aware of his unhealthy lifestyle and that he enjoyed the odd beer or two…

When Paul reported to me back in February its fair to say he was in bad shape.

Weighing in at in excess of seventeen and a half stone, and with a BMI that put him in a morbidly obese category, I made it clear to Paul that if he wanted to work with me he had to change his lifestyle. I realised that Paul initially had some reservations but these were soon put to rest after a couple of simple exercises proved quite how unfit he was.

Since that first session Paul has made the most incredible changes.

By following my recommendations, Paul has lost more than three and a half stone. His improvements in strength, flexibility and general fitness have been astounding.

Not only did he look great on his wedding day, but also in the lull that followed such a fantastic day he made great use of his time, and set his sights on running a 10k.

This weekend, after eight weeks of training, Paul competed in his first 10k in the most treacherous of conditions and even beat his target time by two and a half minutes to finish in 57minutes.

I’m incredibly proud of Paul’s effort and can’t wait to see him get his feet muddy in the grim in December. In the meantime I will keep kicking his ass on the boxing and he will no doubt continue to claim that I quit before he did J

Congratulations Paul and keep up the good work!

Seven Reasons Why Sugar is Making You Fat

Your body cannot process too much of it
So simply it gets stored as fat. Plus it also makes fat burning even harder – if you eat sugar everyday, all the gym sessions in the world cannot help you. Remember, you cannot out exercise a bad diet!

Sugar is also addictive
So once you start eating it, it’s very hard to stop. This is why you very rarely find a pack of half-finished biscuits. Stop the cycle by not starting it.

Sugar causes exhaustion
Sugar leaches your body of vitamin B – as does any mental, physical and emotional stress – which causes exhaustion. Add sugar on to the end a stressed out day, and you get a double whammy of vitamin B depletion.

Leads to faster fat storage
Burning body fat is a lot to do with controlling insulin levels. Yet, consuming sugar raises insulin levels, leading to faster fat storage and this is the real reason why so many in the western world are overweight and obese. So sugar, not fat, is making us fatter.

Sugar lowers energy levels
Processed sugar causes damaging increase in your blood sugar levels, giving you a quick burst of energy, which is soon followed by a long, hard crash, leaving you tired, hungry and eventually, fat.

Sugar wears out your organs
It forces organs to cope with changes in your body chemistry which means your kidneys and pancreas can become worn out long before you stop needing them.

Depletes vitamin and mineral stores
Too much sugar depletes vitamin and mineral stores in the body, which may impact on the immune system. So you’ll become ill more frequently and for longer.

Drop Nearly Two Dress Sizes in Six Weeks...

This week I want to give a massive shout out to Kim McCoy-Page.

Like many of the women that I train Kim wanted a FLAT STOMACH!!!

With only six weeks to a big family holiday she didn’t have a lot of time to play with…

In ONLY six weeks…

Lost 1.5 inches from her Bust
Lost 2.75 inches from her Waist
Lost 1.5 inches from her Hips
Lost 0.75 inches from her Thigh

Let me just emphasise that a little more…

In six weeks Kim dropped a whopping 2.75 inches from her Waist!!

This is not to mention the massive improvements strength, posture and muscle tone!!

Now, there are large disparities in dress sizes in Britain and the industry standards state that a 1.5-inch reduction is a dress size, therefore is it fair to say that she has nearly dropped two dress sizes in six weeks?

I think 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 even an enemy that would be interested in personal training - give them my number TODAY!

Keep up the good work Kim!!

Delicious Roast Ratatouille

A traditional ratatouille is a mix of garlic, onions, peppers, courgettes and aubergines braised with lots and lots of olive oil. It's a very healthy recipe, but due to the smoke point of olive oil it is slightly compromised. To make this recipe equally delicious and a little healthier try roasting it and substituting olive oil for coconut oil. Season it with some unrefined sea salt (or as I use Fine Himalayan Pink Salt) and ground black pepper for delicious vegetable dish that the whole family can enjoy!

Preparation time: 10mins
Cooking time: 30mins
Total time: 40mins

Serves: 4

Ingredients
3 medium courgettes, sliced on the diagonal
1 large red onion, peeled, halved and cut into thin wedges held together by the root
1 red and 1 yellow pepper, deseeded and cut into chunks
1 medium aubergine, halved lengthways and sliced into half-moons
3-4 cloves garlic, roughly chopped
1 tsp olive oil
6-8 ripe tomatoes, cut into large chunks
3 tbsp extra virgin coconut oil
Fine Himalayan Pink Salt and freshly ground black pepper

Method
Preheat the oven to 220°C, gas mark 7.
Put the courgettes, onion, peppers, aubergine and garlic into a non-stick roasting pan large enough to fit them in one and a half layers (if the vegetables are more crowded, they'll steam, not roast). Toss with 2 tsp coconut oil. Roast for 20 minutes, stirring 2 or 3 times. Remove from the oven, stir in the tomatoes, and cook for 10 minutes more, till the tomatoes are soft and all the vegetables cooked. Remove from the oven, stir in the remaining coconut oil, season to taste, and serve.

How Do You Prepare For a 156-mile Footrace?

With less than six-weeks to go until my six-marathon challenge many people have been asking how my preparation has been going and what I’m doing.

When it comes to ultra distance training there seems to be no single best way to train.

With this type of challenge one aspect seems clear – I need to spend time on my feet!

In essence we get good at what we do most of - this is called The Training Effect.

Spending time on my feet (or for the layperson going out running?!) for extended periods of time will develop my body’s ability to take in and use oxygen efficiently and develop my body’s ability to become fuel-efficient. Going out and doing it (so to speak…) will toughen my feet, give me a chance to test fueling strategies (as I will be running up to 8hrs on one of the days) and allow me to try out equipment.

Due to the nature of the challenge preparation is important. On shorter single-day events you might get away with a pair of shoes that rub, or running with an upset stomach after taking a gel that didn’t agree with you. On a longer multi-day event these small issues can have much bigger consequences. Therefore practicing under race conditions is important.

How much running I do seems to be the multi-billion dollar question…

Exactly how much running I do and how I do it is governed by my ambition and strategy for the race, my previous experience, how much time I have available to train and what state – physically, mentally, emotionally – I am prepared to finish in (and how long I am prepared to recover!!)

One aspect seems clear to prepare for such an event you need to: Run. Lots. Consistently.

Therefore in answer to the question how do you prepare for 156 mile footrace? Honestly? I don’t know…

As my coach Andy Mouncey has said ‘the right combination for you?............. is the right combination for you’.

What I do realise is there are huge advantages to going long in training (20-miles+) and many other mental and emotional factors will come into play…

Bring it on!!!

Client of the Week

My congratulations this week go to Steph George.

Over the last 12 weeks Steph has worked incredibly hard at her diet and exercise programme (even with a young child and a big friendly dog to look after!) and has achieved some incredible results.

In 12 weeks…

Lost 2st 7lbs in Weight
Lost 3 inches from her Bust
Lost 5 inches from her Abdomen
Lost 4.75 inches from her Waist
Lost 4.25 inches from her Hips
Lost 2.5 inches from her Thigh
Lost 1.5 inches from her Upper Arms

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

I think 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 even an enemy that would be interested in personal training - give them my number TODAY!

Keep up the good work Steph

To infinity and beyond!!

Eat More & Lose Fat!

It is easy to understand why even the most diligent of health consumer can feel lost and confused with all the contradictory information espoused by the nutrition industry.

The consistent disagreement between experts challenges the confidence of any health consumer.

The truth is there is no perfect diet for you. If there were such a thing there would not be 300+ diet books per year released claiming to be the next best thing!

One area I feel perhaps many people could benefit is looking at the quality of food they consume.

If buying organic does not appeal I would certainly encourage you to buy premium quality products.

Cheap food is cheap! You are what you eat and you definitely get what you pay for when you buy cheap food. The foods you consume go on to feed every individual cell within your body – in essence at a cellular level you are what you eat!

If you nourish your body with cheap processed toxic foods, rich in additives and low in nutrition at a cellular level you will be toxic.

When it comes to fat loss you need to understand that when the human body is besieged with toxins it will ‘store’ these toxins in your adipose tissue (in layman’s terms body fat) in order to reduce there circulation around the body.

In essence a toxic body stores more fat.

The other aspect you need to understand that a toxic body holds more water in order to water down the toxins. This is clearly not good if you are fixated with the scales!

Therefore my recommendations are simple nourish your body with good quality natural unprocessed nutritionally dense foods and you will watch the lbs of fat disappear.

For most people this means you might even be consuming more calories day-to-day than you usually would and losing weight!!

3 Foods for SERIOUS fat loss

When it comes to fat loss everyone seems so fixated with energy density. Whilst I think it’s important to bear in mind the energy density of food, it’s more important to look at the nutrient density.

Check out these nutrient dense foods for SERIOUS fat loss…

Eggs (I mean whole eggs, not just the whites!) – Loaded with vitamins, eggs are one of nature’s most perfect foods. Plentiful, inexpensive and easy to prepare, eggs are a fantastic source of protein.

Rich in calcium, iron, phosphorus, zinc, thiamin, folate, B6 and B12 and that’s just the yolk! Choose your egg from a free-range organic source and boil or poach for the best results.

Nuts - Almonds, cashews, hazelnuts, walnuts, macadamia… I’m not fussy. Time and time again nuts are proving to be a health food that you cannot do without! With abundance in unsaturated fats (the healthiest type!) studies suggest that those that eat a small handful of nuts everyday have the lowest body mass index.

Sure, nuts are high in calories, but you don’t have to eat a large quantity. Just a small handful and the fat loss will be out of this world!

Berries – loaded with antioxidants (cancer fighting nutrients) berries contain (amongst other things) calcium, magnesium, phosphorus, potassium, vitamin C and vitamin K. Rich in fibre, one cup of berries can provide up to 10% of your daily requirement of fibre. This is important as it can balance your blood sugar, which ultimately leads to fat loss!

When choosing berries beware as they are high on the Environmental Working Groups list of most consistently contaminated foods (with pesticides and other chemical). Therefore, regardless of raspberry, strawberry, blueberry or goji berry choose an organic source.

There you have it. Include these foods in your day-to-day diet and watch the fat fall off!

LonDONE!

When William James said ‘beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never pushed through the obstruction’ I have a feeling he was referring to the London Marathon.

Although it wasn’t part of my training plan, and despite not really being fit enough (I have only consistently got up to ten miles), the opportunity was to good to miss. On the Tuesday when I accepted the place, due to my friends’ injury, I never really had any doubts.

I had previously accompanied Nikki on a 16-mile training run. After all, it was only ten miles more!

I can now confirm the London Marathon is the most fantastic and by far the toughest event I have ever participated. Perhaps it was due to the lack of high mileage in my legs, or perhaps it’s the way I ran it, either way during the last couple of miles, as William James described, there were elements of fatigue and distress and I had to find sources of strength never taxed!

It was fantastic. From the bus journey up to the event right through to Nikki’s birthday gathering in the evening. It was the most incredible day.

I started from the blue start line at quarter to ten and saw nothing of the difficult start many had warned about, the first few miles I made fast progress and reached the three-mile point in less than 23 minutes. I had a plan to try and run at a 3hrs 45mins that meant I would have to run about eight-minutes thirty-seconds every mile. After the first three miles this plan changed a little as I found my comfortable speed running eight-minute miles.

The race went incredibly well up to the twenty-mile flag, at which point I was on for a time of 3hrs 30mins if I just maintained my speed. After a brief consultation with a guy next to me, I decided I could run a little bit faster. And this was the start of my decline.

It seems like such a cliché – The last six miles were the toughest I have ever ran.

Lets make this clear - there was no wall. Between miles twenty and twenty-one I managed to increase my speed slightly, however, after that my legs started to tighten and it was the beginning of the end.

At first my quads began to cramp, which caused me to adjust my running style ever so slightly. I continued for another few miles when after passing the 25-mile marker I felt like I had been shot in the back of both legs. It was the most painful cramps I have ever experienced. So much so at that point I couldn’t stand upright! I made my way to the side barriers to try and stretch but being so tired this was really difficult. And this is where the crowds of supporters really keep you going. After getting a policewoman to stretch my legs I got back on my feet and ran all the way to the finish line.

I finished the London Marathon in a time of 3hrs 44mins and 26secs.

I thoroughly enjoyed my London Marathon experience and can’t wait to have another go. I learnt a lot about running during the day including pacing myself, using energy gels and hydration and perhaps most important how far twenty-six miles actually is, and I cant wait to have another go!

This was fantastic experience for my Six Marathon Challenge in September. I can’t wait to get out and run – just as soon as my legs stop aching!

A Healthy Breakfast

What better way to spend a wet May Bank Holiday than making some delicious and healthy pancakes...

Apple Flax Pancake (1 serving)

1 egg
1 tbsn natural yoghurt
1/4 tspn vanilla
2 Tablespoons flax meal (ground flax seeds)
1/3 apple - chopped into 1/4-inch or smaller pieces (you can also use roughly mashed bananas or blueberries)
Sprinkle of cinnamon and/or other spices as desired

Beat egg with yoghurt and vanilla until well mixed and fluffy. Add in flax meal, apple or fruit, and desired spices; stir until mixed. Let sit for 2-3 minutes while you preheat a non-stick skillet with a bit of coconut oil.

Pour batter into bottom of small skillet and cook a few minutes on each side, until nicely browned.

Serve spread with natural peanut butter (my personal favourite), or some yoghurt and fruit together!

Starbucks Addict

After coming back from Vegas I find myself strangely addicted to Starbucks.

Now that I can read the menu (sort of) I really love it.

Starbucks appear to be everywhere and whilst it’s always quite a cool and trendy place to be, I am under no illusion that it is an unhealthy addiction.

No self-respecting fitness professional should admit to such a weakness and not with my drink of choice.

However, the occasional cup of coffee once in a while is not such a bad thing. That being said my choice The Venti Mocha Frappuccino (500 calories, 82g sugar, 17g fat!) is not very healthy!

Fortunately, the purpose of the blog post was to provide the readers with a healthier alternative to this satisfying, tasty coffee-flavoured icy treat.

But first be warned…

Unless you are ordering a regular coffee Starbucks can be a minefield of unhealthy food and drink.

Most of the foods and drinks are calorie dense and will cause fluctuations in blood sugar (which leads to fat storage). Fortunately, I have created a nourishing alternative.

The Vanilla Cinnamon Mocha Smoothie (awesome name, I know)

And, its only about 150cals and contains a good portion of protein.

1 serving of protein powder (Pro Amino order at www.mt-order.com (advisor no. 101-268)
1 heaped tsp of instant coffee
½ tsp of cinnamon
250 ml of rice milk
150ml of crushed ice

Blend (in a blender?!?) and enjoy.

You’ll never miss a frappuccino again!

Back to reality...

My holiday seems like a long time ago…

It was brilliant though!

We spent a few nights in Vegas went out on a road trip to San Diego and LA and then back to Vegas. We ate, drank and gambled… We visited theme parks, saw shows and on the odd occasion sat on the beach…

The Californian coastline was beautiful. And as I’m sure you’re aware the Americans can make something out of nothing. We saw the world’s largest thermometer, the worlds lowest point and even saw a tiny Elvis.

After having a great time its back to reality with a bump.

In five months I will participate in The Trans Britain.

It’s fair to say that I’m not a seasoned runner. In fact in 2009 you can count the number of times I went out running on one hand. In general I don’t regard running particularly the healthiest or the most efficient form of exercise.

Nevertheless a challenge is a challenge.

I will keep you updated with my progress…

A Breath of Fresh Air

When it comes to fat loss and fitness one of the foundation principals has to be breathing. It goes without saying - breathing is fundamental to life. You can survive approximately thirty days without food, you can survive for about ten days in a moderate climate without water, but you can only survive up to three minutes without oxygen.

It is estimated that you take between 15,000 and 25,000 breaths per day, and whilst it might not seem like a big deal to many, breathing correctly can have a huge impact on the way you think, the way you feel and the way you look.

For many of the people that visit my studio I look at various aspects of their health and well-being including nutrition, hydration, exercise, digestion, sleeping patterns and thoughts and emotions, but time and time again improving their breathing patterns has turned out to be a simple and very effective way of getting them to look and feel better.

Sure, it’s not the most important aspect of fat loss but you will be surprised at how big an impact it will make.

Speaking to my friend Judith Davis from Spinal Breath just last week made me realise just how big a deal it is. Judith made the point that if you watch a baby breath they will go up and down like a bellow. Somehow over the years, perhaps due to stress and anxiety, we seem to change our breathing patterns to shorter shallower breaths. In Judith’s opinion shallow breathing leads to a shallow expression of self and that the way we breathe is the way we live our lives. To change our life – we need to change the way we breathe.

Whilst I appreciate Judith’s spiritual sentiment I think you can also look at a number of more physical aspects of breathing that are very important.

In my experience, shallow or inefficient breathing mechanics requires an increase in respiration and heart rate. This in itself requires excess energy to fuel. This also creates excessive load on the respiratory muscles such as the scalenes, which causes what’s called a forward head posture. This can lead to headaches, neck tension, fatigue, poor concentration, and can even make your blood more acidic due to less oxygenation of the blood (this is important because diseases are more prominent in acidic environments).

Furthermore, diaphragmatic breathing pulls air into the base of our lungs, where, due to gravity, our blood tends to be. With oxygen being a key nutrient this can lead to more oxygenated blood and more energy. Also due to the location of our diaphragm as it contracts and relaxes it massages our liver, bladder, and small and large intestines so therefore aids digestion and elimination.

As a side note the diaphragm is one of your core muscles so getting it to function properly can lead to a reduction in back pain.

You get my point… breathing properly is important.

So what do we need to do?

In my opinion, Judith’s advice was fantastic. She suggested the at the beginning of each day you should make a commitment to becoming more aware of the way you are breathing throughout the day.

In simple terms two-thirds of a breath should come from your belly. So by putting one hand on your belly and the other on your chest you can simply monitor how you are breathing.

Judith also suggested every morning and evening you should take 20 conscious breaths. It doesn’t take very long so I guess you have nothing to lose!

If you wanted any help and support of course you can ask me for more info or you can book in with Judith at Spinal Breath on 01483 828497 and become aware of The Art of Conscious Breathing.

What does a Personal Trainer eat?

This week in preparation for a course this weekend I was asked to fill out a food diary. It’s not something that I have done for a long time and it proved to be a very interesting exercise. Needless to say I did not need the countries top sports nutritionist to cast his eye over it to tell me that I can improve in certain areas.

Most people will look at this and think it is very good. Sure its packed full of natural foods (aside from the fruit cake and the chocolate!!) and I appear to eat at regular intervals. However, the accompanying section which measured my reactions to foods (appetite, fullness/satisfaction, sweet cravings, energy levels, mental/emotional well-being) before, immediately after and two hours after was fairly revealing.

Of late I have been training really hard and at times (particularly in the afternoons) I felt hungry and tired. I attribute some of this to my poor sleeping patterns and erratic working hours. Certainly food for thought…

Monday

8.50am – Porridge Oats w/ Rice Milk and 2 Scrambled Eggs
10.50am – Small handful of Almonds and a small handful of seeds and a Pear
12.50pm – Large slice of Fruit Cake (post training!!!)
1pm – Two Trout Fillets w/ Small Jacket Potato and Spinach Salad
4.20pm – Small handful of Walnuts and a small handful of seeds and an Apple
7.45pm – Red Thai Curry (homemade: Rib Eye Steak, Asparagus, Green Beans, Mushroom, Sweet Corn) w/ Basmati Rice

Tuesday

6.55am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
8.50am - Small handful of Cashews and a small handful of seeds
11.30am – Tin of Tuna on Ryvita w/ Mayonnaise
1.30pm – Diced Tuna Steak in 2 Wholemeal Wraps w/ Cherry Tomatoes and Mixed Salad
4pm - Small handful of Walnuts and and a Pear
7.20pm – Chicken Breast wrapped in Bacon (with garlic) w/ Stir Fried Asparagus, Green Beans, Mushrooms and Courgette
9.30pm – Green and Blacks Creamy Milk Chocolate (A small bar!!!)

Wednesday

6.50am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.10am – Small handful of Almonds and a small handful of seeds and a Banana
12.30pm – Two Trout Fillets in 2 Wholemeal Wraps w/ Cherry Tomatoes and Spinach Salad and a raw Carrot
17.50pm – Apple
9.30pm – 3 Lamb Steaks, mashed Potato, Carrots, Cauliflower, Broccoli, Brussel Sprouts and Gravy

Thursday

6.45am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.15am – Small handful of Almonds and a Pear
13.15pm – Two Chicken Breasts, Mixed Salad, 1 hard-boiled Egg, Olives, Cherry Tomatoes
4pm - Small handful of Cashews and a small handful of seeds and an Apple
7.30pm - Red Thai Curry (homemade: Turkey Breast, Green Beans, Mushroom, Courgette) w/ Basmati Rice
9pm – Left over Thai Curry!


Just to let you know everyday I supplemented with fish oils and a good quality multivitamin. I also trained hard everyday.

I found myself eating when I wasn't hungry, having the occasional sweet craving, certain meals filled me up, I experienced peaks and troughs in my energy, I found I was waking up tired every day... Again I can attribute this to my poor sleeping patterns last week but being aware of this means that I can work to improve it.

Needless to say I eat better than most! I am looking at making some changes so will give it a month and repeat the process. I will keep you updated.

If you are interested in doing the same thing email me and I will forward over the diary. I will even spend 10 minutes looking at it if you wish…

Booze Talk.

Alcohol is many peoples biggest impediment to success. It’s not so much the calories that cause the problem with alcohol; it’s the effects of the alcohol itself. Alcohol has a simple chemical structure, and is rapidly absorbed through the stomach and small intestine and causes fluctuations in blood sugar. It’s these fluctuations that cause you to store larger quantities of fat than you would ordinarily!

If fat loss is your goal, it is recommended that you avoid alcohol altogether as it is highly toxic and puts a lot of stress on your liver, kidneys and adrenal glands. However, before you despair completely and turn away in disgust, I’m realistic enough to know that total deprivation of anything leads to cravings and ultimately bingeing. So my recommendations are – should you wish to – the occasional glass of wine with dinner will not be a terrible thing.

However, for those that have no self-control and need to drink, here are some recommendations to limit the damage…

The Rules To The Drinking Game…

Remember alcohol raises your blood sugar very quickly, so therefore always have a protein rich snack or meal before or with a drink. For example something like chicken or steak, rather than pasta will slow down the absorption or simple sugars.

For every drink you have, have a large glass of water and have a large glass of water before bed to help you rehydrate and ensure you feel better in the morning.

Remember, alcohol increases your appetite, lessens your resolve and removes inhibitions, so try to make sure you have a buddy to keep you on the straight and narrow food-wise.

Avoid all fizzy mixers except soda water at all costs – they’re full of sugar and even the so-called diet alternatives can upset you blood sugar balance and consequently consume more.

Endeavour to drink only good quality wine or champagne – make it worthwhile!

A Question On Cardio!

I recently answered this question from one of my clients and I thought it would be worth sharing…

Is this true? Does training first thing in the morning on an empty stomach burn a lot more fat? I have read that 20 minutes cardio on empty burns the same amount of fat as 60 minutes at any other time of the day.

I think this is fitness fiction at its best (as you know I am always a sceptic!!!)

I do think there is a possibility you will burn more fat if you do cardiovascular exercise first thing in the morning on an empty stomach, as your body has a vastly reduced amount of glucose (sugar) present in the blood and the muscles to fuel the activity, and will therefore look to fat as a primary source of fuel. However, it is not necessarily as simple as that…

I think exercising without having eaten within a few hours before is dangerous as it puts you at a substantially higher risk of passing out (due to low blood sugar) which neither makes you look lean or cool!

Furthermore, there is strong evidence to suggest that when your blood sugar gets low people will gorge themselves on food to satisfy their hunger. They will eat significantly more after a period of starvation than if they maintain a better blood sugar balance. For example you may have experienced it yourself when you are hungry you are more likely to pick up a energy dense nutrient deficient food such as a chocolate or a biscuit than knock up a tuna sandwich as you intuitively know the sweet thing will knock the edge off the hunger instantly.

Another thing to also bear in mind is that when your body can’t get the glucose from food it releases a hormone called Cortisol that will break down muscle for fuel. As you know a lb of muscle burns 50 calories per day at rest which means that if you wish to be trim and lean you need muscle and obviously if your body is using it for fuel your ability to burn calories is greatly reduced. Hence the reason low calorie diets or starvation diets never work.

So in the long run (so to speak), doing cardiovascular exercising in the morning on an empty stomach will not really benefit you.

Bootcamp: Frequently Asked Questions

Bootcamp is proving to be really popular. So many people have asked the same questions I thought it made good sense to answer them all in one go. Needless to say if you have a question you can contact me directly...

I’m not very fit, and a little bit nervous, Will I be ok?
Yes!! At Bootcamp we cater for ages, shapes and abilities. Everyone has to start from somewhere!! During each exercise you will be able to work at your own speed and if you struggle with a particular exercise you will be given an alternative. Everyone is nervous when they first start doing something like this, as more often than not they have never done it before. Everyone is really friendly and supportive and understands your anxiety, so you have no need to worry.

So, how much is it and what happens?
On your first time, if you contact me before turning up you qualify for your first session free. We meet at The Vyne Recreation field car park (off Alexandra Gardens) 5-10 minutes before we start and train in the field opposite. With Bootcamp you can guarantee that every session will be a little bit different. It will cost you £6 per session thereafter which is payable in blocks of six or twelve. You can pay by cheque or cash.

I want to lose weight and burn fat will this work for me?
Yes!! Like anything in life you only get out of it what you put in. During our sessions if you exert yourself you will provide the stimulus to burn fat. To assist you I will provide you with my very own Diet Of Plenty nutrition plan, which is given to all my PT clients, which has been proven to work again and again. With my guidance, if you want to, you will drop inches and pounds like never before!

The sessions are only approx 45mins long, is that enough time?
Absolutely! Gone are the days of long, slow and boring sessions. Spending an hour and a half at the gym is completely unnecessary. Bootcamp provides a short sharp and fun workout. By working at a higher intensity you will burn more calories and keep burning calories at a higher rate for the rest of the day.

I have an injury and I take medication, will I be ok?
If you have any major concerns please contact me in advance. Everyone is required to fill out a Physical Activity Readiness Questionnaire before participating which will highlight any areas we need to be concerned about.

What happens if I miss a week?
That is fine. I encourage people to come consistently as that’s what gets you results, but I understand that on the odd occasion you may not be able to make it. If you can let me know in advance that you cannot make it that will allow me to plan in advance for the number people that turn up.

What do I wear?
Anything that you are comfortable to exercise in and don’t mind getting dirty. You must have a pair of supportive trainers and it might be an idea that you layer clothing, as you will get hot during the session. On cold days gloves might be an idea as you spend a bit of time on the floor and you must bring water.

What if it rains?
You get wet! Unless it particular bad weather the session still goes ahead. I guess that’s the fun in exercising outside?!?

How do I secure my place?
Call Steve on 07786 513 388 or email at Stephen_keywood@yahoo.co.uk today to book your first session and we will take the rest from there.

Beware of Your Friends!

Last night, after spending the afternoon watching some friends play rugby, Emma and I went out into town. Having not slept particularly well the night before, and having been out during the day, I was not particularly bothered about going, but it was a mate’s birthday so wanted to see him and wish him happy birthday.

We all had a great evening and I saw some friends I haven’t seen in a while but it struck me that I was doing the one thing that I didn’t want to do: DRINK!

How many times have you been caught up in an atmosphere that lead you to behave in a way that is inconsistent with your goals and ambitions? How many times have your friends said, ‘oh go on, just this once won’t hurt!’ Sometimes they are right, and just want you to have some fun, but if it happens on a regular basis, you might need to ask yourself whether they have your best interest at heart.

Last night I should of known better. I didn’t drink too much but I have been training really hard of late and eating really healthily as I want to feel healthy and energised, and want to be stronger and leaner, but mishaps like this do the opposite.

When it comes to eating and drinking it’s easy to be wrapped up in the moment, but it’s important to remember that it’s your body and you’ll have to deal with the aftermath. There is no point in training so hard during the week, taking the time to plan meals and eat properly if you cough it all up at the weekend.

The trappings of lifestyles are indeed that. Traps!

No Doubt

No one can deny Gwen Stefani is super hot. At 37 years old, and after having two children she is in fantastic shape. Glossy celebrity magazines would have you believe she achieved this look using pink dumbbells on a vibrating machine, however after an interview in Elle magazine she has left us in no illusion as to what she does to stay in shape. ‘All my life, I’ve had to work hard to stay in shape – I’ve always struggled with it’ she said. Her secret… boring old-fashioned hard work! Gwen says ‘there aren’t any tricks, its simple math: you put this much food in, you burn this much working out.’ …And her choice of exercise ‘I would really recommend doing weights. I’m not into yoga or pilates – they don’t work for me. I like going to the gym and lifting weights.’

So there you have it. Simple. Eat properly and lift weights!

The Wet Seven

This week saw the start of my Bootcamp and what a day to do it!!!

In battering rain and a chilly wind, we had a group of seven people who, with varying fitness levels, exerted themselves and dare I say it, had a great time.

The Wet Seven as they shall be known, turned up on probably the most difficult day of the year, and I’m positive that it is that kind of effort that will get them fantastic results.

You see, I’m sure up and down the country there were men and women, of all ages and fitness levels, who were due to go off to their warm and cosy gyms, who looked out the window and thought better of it due to the weather.

Let me say, if you are waiting for a warm and dry day in Surrey to start your fitness training, whether inside or out, you will have a long wait!

I’m really proud of the girls for turning up and putting in such a fantastic effort. It was brilliant fun.

I know people have been talking about how good it was as I have already had confirmation from 12 people for next week. Fingers crossed for good weather!!!

Grab Yourself A Bargain

If you would like a great deal on some exercise clothing or trainers get yourself down to the old Sweat Shop in Woking.

They relocated just before Christmas and still have the lease on the old shop. Therefore they are bringing all there old stock from all the other stores and selling it off cheap.

They will be open for the next couple of months and are receiving deliveries a couple of time per week until then.

If you need directions give me a shout.

Fat Burning & Fitness Bootcamp

**Do You Want To Drop A Dress Size In 30 Days?**

What If I Told You, You Can Lose Stubborn Fat, Burn More Calories, & Sculpt Your Muscles In 45 Minutes Or Less...

Say Goodbye To Long, Slow Boring Cardio Workouts and Start Burning Maximum Fat In Minimum Time With My Fat Burning & Fitness Bootcamp!

When it comes to fat burning and fitness current scientific research suggests that you need not spend hour upon hour in the gym doing time-sapping cardiovascular exercise. By attending Bootcamp, you get to train under the watchful eye of a first class Personal Trainer, at a fraction of the cost! Suitable for men and women of all ages and abilities, YOU can improve and obtain your desired physique, improve health and energy levels and look years younger.

My name is Steve Keywood and I’m a personal trainer and day-to-day I help busy mums and businessmen to performance athletes to get the most fat burning results in the least amount of time.

By popular demand I have now started a Fat Burning & Fitness Bootcamp!

Come and join the fun….Every Friday at 9.15 in Knaphill.

Contact me TODAY on 07786 513 388 for more information.

**Also Available To Men – Even If They Don’t Wear Dresses!!**

Resolution Resolved

Another year has ticked over, and a new one has just begun. Many people will be thinking how to make this year better than the last and may even decide to set a new years resolution or two. They will be looking to change old habits and create new ones, they will decide to work harder, spend more time with family, lose weight, stop smoking, all of which will more than likely be forgotten by the end of the month.

Whilst the New Year is a great time to review your past and plan the future, for real change to occur a more long-term commitment should be put in place. Its all good and well writing a wish list and making an extra effort over a couple of days and a couple of weeks, but in all honesty that’s the easy part. It only takes 20 minutes to write the list of goals and ambitions, but it can take a lot longer to achieve them, particularly if its lifelong habit you plan to change or improve.

Although 20 minutes is longer than most people spend reviewing their life and thinking about the future, its really not enough if you want to be all that you can be. Unless you are extremely motivated and ambitious person that naturally jumps from success to success, you will have to continually review your goal throughout the year. One gigantic exhilarating change more often than not isn’t enough to change behaviours that we have taught ourselves over a longer period of time. Just as we have developed our current way of thinking over several years, we have to develop a new way of thinking (to achieve our goals) over a period of time also.

Therefore if you are truly committed to achieving your new years resolution your first step will be to stop calling it a new years resolution! It needs to evolve into a constant living resolution that you are committed to achieving everyday. This living resolution does not fade after January finishes, because it is alive and takes a regular review.

Your living resolution must be regularly accessed, with continual adjustments and maintenance made. Slipping back into older more comfortable habits is common, but with regular reviews we are more likely to make these changes in habit stick. It is human nature to slip up on the odd occasion, but surely if it was easy you would have made these changes already!

Be unusual this year and make your new years resolution a living resolution that remains part of your life for longer than January. If it is to be fitter or to lose fat why not ask for expert support and assistance.