Secrets Revealed: How To Survive Christmas

Let’s be clear from the start - the problem is NOT what you do between Christmas and New Year it’s what you do between New Year and Christmas. Therefore if there is a time of year you eat, drink and be merry it is now. 

This being said if you’ve been training hard and watching what you eat there is no reason to let everything go to the wall.

Here are my five simple steps to stay in shape during the festive season...

Don’t feel guilty! On the proviso you’ve had a great time and take responsibility for what you eat day-to-day cutting loose and eating and drinking what you want is fine. Don’t try and exercise harder to counteract it. Get over it and move on.

Drink water. If you’ve had a couple of drinks you’ll be supporting your liver to detoxify by rehydrating. Use your pee as a guide - you want it to be pale and plentiful rather yellow and smelly. To be this way you’ll probably need a small glass of water every 60-90 minutes.

Set yourself a protein goal. Trying to balance blood sugar is the name of the game here. Therefore, veering towards the leftover turkey at breakfast, lunch and dinner will offset t

he sugary carbohydrate and blunt the impact on body fat. To compliment this get your nutrients from veggies and healthy fats.

Stay active. Even if you’re away from home seek opportunities to get moving. A family walk after dinner, or even better still something that works up a sweat, whatever you do this is perfect for energizing a lethargic body, getting the happy hormones buzzing about and quelling those fat storing hormones. It needn’t be complicated - just a little gentle exercise.

Get an early night. With so many great films on the box and social occasions it can be difficult to get to bed on time. Take your opportunity when you can. A simple rule is an hour before twelve counts for two after - try and get to bed by 10pm on one night and feel the difference.

The Hot Bitch Project: January Edition

The Hot Bitch Project: January Edition

DISCOVER THE SECRETS TO HEALTH, FITNESS AND A FLAT STOMACH...

**Sign up today - Next 10 people to sign up in the next 24hrs get it for just £57 - Tomorrow the price goes up again**

Dear Fellow Fitness Consumer,

What you’re about to read might surprise you.

Whether you’re fit already or have aspirations to be fit this is important to you.

In the last year I’ve helped hundreds of people all over the world change shape, burn stubborn fat and become fitter than they’ve ever thought possible.

If you’re anything like most people you don’t have time to exercise or the motivation to eat healthily and you’ve become somewhat bemused by the inconsistencies in the media about what it takes to be fit and healthy.

If this is you then I can help.

Before I begin I need to tell you this plan is not for everyone. This plan is not for you if you want to just read the diet and exercise plan and do nothing about it. This plan takes action to achieve the results. Yes - it is only one fifteen-minute workout a day to be done in your front room with no equipment and no fuss, but you need to do it and give it your all. 

You will be asked to give up some of the stuff you like such as food and drinks containing alcohol and sugar, but you didn’t expect me to say otherwise, did you? But, please bear in mind you will receive all the information, daily coaching and support you need to do this and make it work.

I understand why this is hard to believe. The constant to-ing and fro-ing of so-called experts can be difficult to understand. One minute red meat is good for you, the next it’s not. One minute you can’t eat fat, the next you can. One minute you need carbs, the next you don’t. The diet and exercise industry is complicated!

Starting on Monday 6th January for 21 days we are embarking on a clean eating and a do-at-home bodyweight exercise plan of which the results have to be seen to be believed. 

When you sign up to this plan you will receive...

• The Diet of Plenty - a simple easy to follow guide on what to eat and what not to eat and why. 
• The 15 Minute Solution - a time-friendly bodyweight exercise plan to be done at home in your front room.
• Advanced Fat Loss Strategies - the ultimate tricks and tips to be applied to The Diet of Plenty to accelerate results.
• Access to our secret Facebook forum - the hub of the clean eating and exercise plan. This secret group is a great place to compare notes with fellow clean eaters, ask questions, swap recipe ideas and generally hang out. Check in daily to stay on track.
• The Exercise Guide - including mobility matrix, stretch routines and additional stomach workouts.
• The Diet of Plenty Recipe Book - this includes tons of delicious recipes, a meal planner and a daily ritual tick list to keep you on track.

Sounds good, right? I guess the results of a previous plan speak for themselves...

Total loss 10lbs &; 10 inches overall - so happy! - Vicky

In total: 7lb & 9" lost. Very happy with the overall results and a lot of the healthy eating is becoming second nature. Thanks Keywood! - Tina

Total weight loss is 13 lbs, total 16 3/4inches. Am very happy with that and I intend to carry on eating this sort of way! Thanks steve! - Michelle

Total loss 8 inches. I don't weigh but feel lighter! Best news is that my favourite jeans that haven't seen daylight for years now go on... Can't do the button up still but hey they got over my hips!! - Sue

Weight 10lbs total

Measures 9.5" total

Looking better, feeling great, love it!

Stephen Keywood I hate to tell you your right but this shit really does work!! ;-) - Ben

Final weight loss 12lb.... And a dress size! - Tillie

I have lost 12lb and 9 inches. Need some new jeans !! Am going to keep going for February !! Well done everyone. Results are amazing !! - Nicola

12 inch loss overall :0)

Overall Weight loss 15lbs :0)

Didn't think that being such a loser would make me feel so good, and will carry on until I have reached my goal of being a yummy old mummy !!

Thank you Steve, I now have the confidence and right attitude about weight loss/exercise and healthy eating to continue ( with the help of my friends here on FB) - Jane

5" lost and 7lbs. Goal achieved- hurrah! - Fiona

Ok so 8" reduction overall and 7lb loss. Got the Christmas naughties off!! Hooray!! - Ally

Amazed & delighted..from my dodgy measuring looks like a near total 10 inches lost from various body parts...a 12lbs weight loss & counting...Have no desire to change my eating habbits any time soon as would like to keep loosing those inches & pounds for a while longer....One happy chappy! :) - Becky

Final results 10lbs and 12 inches. Going to keep going as want to keep the inch and weight loss up and feel so much better in myself:) - Claire

Final results for stidders.....9" total body fat loss and 7lbs on the scales. Really pleased with results and the fact that the overindulgence at Christmas is now finally off ;) - Claire

Final stats: 9 1b and 10.5 '' . Intend to carry on and aim for a further stone, setting myself another target. Feeling great with no hankerings for a diet coke or packet of crisps.

Concession is that if I want a piece of cake I'll hold out for a dairy/regular flour type on cheat day - Charlotte

I have been working super hard too ! I am really please to have knocked 8lbs off and 8inches over 8 measurements:-

Well Done to all of you! Amazing results and it was not soo bad was it ?! ;)

I will continue with the plan through the week and save treats for weekend

And I will certainly continue to lift those heavy weights in the gym :) - Jane

My results: 8lbs & 12 Inches - Overall chuffed to bits, clothes no longer tight. Thank you forum for your support. - Lindsey

Weight was 10 st 0 down to lb 9 st 5 lb. Thank you so much for everything you have taught us and thanks to everyone for sharing the experience and keeping me motivated and entertained - Karen

6kg and 11 inches but definitely not stopping here, bikini in 2 weeks! Thanks guys, you all played a part...v grateful for the support - Charlotte

Final results for Lois... 7.5 ins and 10lbs! It's been great, thanks Stephen Keywood you gave us the tools to work with but we all did it!! Well done guys!!!!! - Lois

Lost a stone (now got another 1.5 to go so will be continuing) and 12.5" so very happy with that. Makes me wonder what I could have done if I had done the exercises everyday tho!!! Thanks to everyone- the forum has been an excellent source of motivation......And thanks Steve!! - Nicky

If you want these results in just 21 days it’s a no brainer, right?

However for those I haven’t met I can understand you might have some reservations. Therefore I will put forward this guarantee. 

That’s how confident I am that my clean up plan will work for you.

The majority of people are looking for results, and I want to ensure this is exactly what you receive.

Provided you stick to the proven formula you will drop a jean size.

Are you a suitable candidate for the guarantee?

My training programs are highly effective, but only if you are ready to stick to the rules. For this reason I am only prepared to offer the guarantee to those who stick to it 100%.

I do accept clients who do not wish to adhere but I do not offer them the same guarantee.

Before you decide you want to train with a guarantee take a look at the deal.

I guarantee if you follow my few simple rules and DON’T drop one jean size within the first 21 DAYS, I will refund all of your money.

• You must adhere to the advice given and maintain a positive attitude throughout the program.
• You must follow my healthy eating recommendations to the letter. This includes giving up the toxic foods such as alcohol, bread, pasta and processed foods that are keeping you overweight for 21 days.
• You must commit to taking positive action everyday to achieving your goals including participating in the one fifteen-minute workout.
• You must write a daily training journal every evening that documents the foods you’ve eaten, your mood and energy levels, your daily activity and exercise.
• You must take a before and after picture at the start and finish of the 21 days to demonstrate the changes in your body shape and be prepared to write a full testimonial so that others can see how well you have done! - You do NOT have to share these - unless you want too...

This might sound like hard work - but most find it enjoyable.

If you truly want these results you will understand that you need to make changes.

You might think there may be a catch, but there isn’t one. I do not intend to give you your money back… because I wont have to. If you follow my advice you will achieve your desired goal and you will not want your money back!

The plan starts on Monday 6th January. To secure your place you need to sign up now.

**Sign up today - Next 10 people to sign up in the next 24hrs get it for just £57 - Tomorrow the price goes up again**

...how much? 

You’d expect me to build this up by equating how much my personal training clients pay for this kind of plan, but I won’t. The results speak for themselves. If in twenty-one days time you want to be fitter, healthier and a jean size smaller it will cost you £67.

**SIGN UP NOW! - NEXT 10 PEOPLE GET 24hr DISCOUNT - Sign up now for just £57**

To pay you can use the paypal button HERE - this will send me an email to me and from there I will add you to my list. I will send you more information from there...

If you have any questions in the meantime head over to my Facebook page and just ask. 

Confusion, Thyroid & Metabolism

I don’t mind admitting my frustration on this one. I’d trained this person for nearly three years in my group fitness classes, The Fit Green, and she’d gone from strength to strength. Her circumstance changed. 

She’d been made redundant from a company she had worked for for fifteen years plus and I put it down to stress and anxiety. Whilst I don’t think I was far off, I knew what to look for and I missed the vital signs.

I train many women in their forties and fifties and I pride myself on being familiar with common conditions synonymous with this demographic. She felt exhaustion and anxiety when doing a similar level of exercise she had done before. She felt breathless and talk about lethargy and low mood.

After a period of time she went to the doctor, who called it straight away. When she came back and told me it was clear. How could I miss it?!

The thyroid is a gland based at the bottom of your throat. It’s role is principally is to regulate your metabolism or basal metabolic rate - the speed at which you burn protein, fats and carbohydrate. Without stating the obvious, food fuels our body, but the rate at which you burn fuel differs from person to person. The thyroid has a huge influence over this, and so can determine if you have a ‘fast metabolism’ or a ‘slow metabolism’. Hence the frustration of many people with thyroid dysfunction - depending on if its hypo or hyper - you will struggle to lose weight or gain weight.

I perhaps need to qualify this further. It’s not that I completely disregard the energy balance equation (eat less + move more = weight loss), but the path from entrance to exit is subject to many challenging and different issues including digestive efficiency, hormone health, brain chemistry, cellular health, mindset, exercise intensity, sleeping patterns, allergies/ sensitivities, biochemical individuality... The list is endless. To think it’s just a case of ‘energy in versus energy out’ is simply crazy, and by definition so is counting calories. You only need to speak to someone with a thyroid issue to appreciate this.

The thyroid produces several hormones, however a couple seem more relevant than the others. This being said, it’s important to remember biology happens on a continuum. Looking into this I truly appreciate the sequence of rate determining steps that effect healthy hormones. This is why dealing with this issue is tricky.

The key hormones to be familiar with seem to be triiodothyronine (T3) and thyroxine (T4). These hormone help oxygen get into cells, and regulate metabolism. However, a number of transport proteins from the liver are needed to carry thyroid hormones through the blood to the cells. Obviously coming from the liver, the transport proteins are subject to a clean and healthy liver for safe and efficient transportation.

Every cell in the human body has a receptor for thyroid hormone. This is relevant because thyroid hormone is responsible for basic functions within the body, and can speed up metabolic reactions within every tissue. To emphasize this point a fractional drop in T4 can lead to 40% drop in basal metabolic rate (the rate at which your body burns calories). This can obviously cause you to gain weight quickly.

To use an analogy by performance nutritionist, Phil Richards, ‘one can imagine the thyroid gland as a furnace and the pituitary gland as the thermostat. Thyroid hormones are like heat. When the heat gets back to the thermostat, it turns the thermostat off.’

A healthy thyroid gland is regulated by a feedback system in your brain - the hypothalamus and pituitary gland - which make thyroid-releasing hormone (TRH) and thyroid-stimulating hormone (TSH). If it works as it should, your body will make what it needs and T4 will be converted to T3, in a synchronized loop maintaining balance. 

One of the challenges with thyroid issues is diagnosis. You might not feel right, but the blood test might demonstrate something different. Like many things regarding your health there is an element of individuality. The medical profession has to draw the line somewhere and so a person might register a ‘normal’ score for one of the above hormones, but feel adverse symptoms, whilst someone might register an abnormal result and feel fine. You’ll need to listen to your body and consult with your doctor to get the treatment you need.

Furthermore, from what Bryan Walsh talks about in his Thyroid Repair Kit you’ll need to test for quite a few different aspects to get the clearest result. In this article alone I’ve mentioned T3, T4, TSH, TRH ...and that’s just the tip of the iceberg. You will need your doctor to take a variety of tests to know whats going on.

AND most importantly appreciating why you’ve an imbalance in the first place goes without saying. I’m certainly not against medication for this type of condition, but looking beyond medication you’ll notice several key factors - most notably chronic stress.

You need to appreciate an imbalance in one or more of the bodies systems will have an impact on another. In this case hormones are no different. Hormones work in cascades and thyroid hormones are subject to influence from your adrenal glands which are responsible for managing stress.

I’m not talking about the immediate and intense reaction you get from being chased by a lion (a daily occurrence here in Surrey). But more of the long slow drawn out chronic stress you get from working long hours, not going to bed on time, drinking too much coffee or wine, being in a bad relationship, etc. We’re not talking about adrenaline, we’re talking about cortisol and his many bedfellows. 

A certain amount of stress is a good thing - it’s the very reason we get out of bed in the morning - but as Robert Sapolsky writes in his book Why Zebras Don’t Get Ulcers, chronic stress leads to adrenal exhaustion and is often connected with thyroid issues.

In this circumstance, taking thyroid medication in cases of prolonged chronic stress without addressing the stress is pointless. Your body needs cortisol to convert T4 to T3, too little (due to adrenal exhaustion) and the medication won’t work, too much and you’ll be thyroid resistant. The latter means the numbers will look normal on paper but will not actually be working at a cellular level. 

I guess the resolve is simple in this circumstance, but not easy. To address stress you you’ve either got to deal with it, or learn to cope. I guess this might mean quitting your job, getting a divorce or putting your kids up for adoption! Or learning to appreciate stressors differently...

If you have a thyroid issue another area you might struggle with is oestrogen balance. Oestrogen - the female sex hormone - in simple terms causes food calories to be stored as fat. Thyroid hormones causes fat calories to be turned into usable energy. Therefore, as Phil Richards says, ‘thyroid hormones and oestrogen have opposing actions.’

The elevated oestrogen levels lead to increased production of thyroid-binding globulin (TBG) by the liver. Elevated levels of TBG will bind to thyroid hormones and the reduce the free thyroid hormones in the blood. This will means it cannot connect with the cells and elevate metabolism.

You can have elevated oestrogen levels for many reasons but in my experience the first step is to eliminate processed foods and improve liver function. Further to this I’d suggest eating more green leafy vegetables. 

In terms of nurturing your thyroid back to good health I’d express caution in reducing calories. Your thyroid will work against you. It will slow your metabolism further. Fasting-style diets and restricted calorie diets reduce thyroid hormones. Similarly too few carbohydrates seem to disrupt thyroid hormones too. Therefore a small amount of carbohydrate seems to be necessary.

With best quality proteins (...think meats, poultry and fish) adequate amounts of healthy fats are important too. Look at coconut oil, or more specifically lauric acid, found in coconut oil, for stabilizing blood sugar and increasing satiety after meals. 

You’ll find a few key nutrients are connected with optimum function. Most notably iodine and L-tyrosine to convert T4 to T3. Iodine deficiency is widely regarded as the number one reason for hypothyroidism, and can be found in salt-water fish, seaweed, sea vegetables and shellfish. And L-tyrosine, an amino acid,  can be found in good quality sources of protein. I’m sure you’ll recognise the difficulty of calculating exactly how much of each nutrient you get and so I’d encourage you to look at supplementation to get more exact doses. 

I’m sure by the very brief bio I’ve already written about this challenging hormone, you’ll appreciate the varying cofactors are subject to nourishment from specific nutrients too. These include selenium, copper, magnesium, niacin, riboflavin, vitamin B6 and zinc. Deficiency in one or more of the above can effect healthy thyroid function.  

...I guess this article got away from me a little! The key points to consider are firstly to consider liver function - to do this eat nourishing healthy food and drink water/ herbal tea. Second take stress seriously - either deal with it or learn to cope better. Thirdly I’d take rest seriously - I guess this will sound counterintuitive - but if you’re stressed this is important - learn to rest! Fourthly look at supplementing to give your body a little support.

For further reading I definitely recommend Phil Richards Ultimate Fat Loss Manual and maybe look at Bryan Walsh’s Thyroid Repair Kit. Or more generally a great book is Paul Chek’s How To Eat Move and Be Healthy.

For more info follow my Facebook page HERE

YES - Girls Can Do Pull Ups

Somewhere in a universe separate to our own, women are doing pull ups again, and again, and again... It’s the norm. They’ve not been talked out of it by other women - who think it’ll make them bulky, a concerned other half - who can’t do a pull up himself, or themselves - who don’t want to try and fail and look silly. They just do it. Because they can.

The pull up is a brilliant exercise. If you do it properly you can strengthen and tone the arms, shoulders and upper back, and to quote one of my clients from last week ‘how come my abs hurt?!’ YES - hanging off a pull up bar forces you to engage your abs! If you don’t do them already, you need to. If you can’t, I hope this helps...

The Perfect Pull Up

To achieve the perfect pull up you need to grasp the bar just outside shoulder width, keeping your head tall with your chin tucked in and shoulders locked and loaded (shoulders set down with shoulder blades retracted), pull through your elbows until your sternum (chest bone) is nearly touching the bar. Pause for a moment at the top and lower under control until arms are straight, but elbows are not fully extended (soft joints) and body continues to remain under tension. Repeat again, and again, and again.

If you’ve ever tried to do this you’ll realise this is difficult - NOT IMPOSSIBLE - I have several female clients who can do it - BUT you need to practice.

To quote Tony Gentlicore, the man who inspired my recent fascination with girly pull ups, “If you have the ability to grow a human being inside your body and push it out, you undoubtedly have the ability to bang out a chin-up.  And might I add:  in MUCH less time than nine months.”

To bridge the gap between a full pull up and not try these simple progressions...

The TRX Pull Up

The TRX is a great start point. Starting with the simple Inverted Row, walk your feet forwards so you can manage a challenging but controlled pull up and lower, and as you get better challenge yourself to move further underneath the handles until you’re parallel with the floor. Once you’ve championed the row (or alongside championing the row) try raising your feet up to get even further underneath. Even if you lower your hips in the bottom bit this will mimic the initial pull up phase.

---> see how to a TRX pull up HERE

I know the TRX is expensive. So why not take a look at the Z-Trainer HERE - this is what we use at The Fit Green. It’s a versatile bit of kit - not just for pull ups!

The Band Assisted Pull Up

Following on from the TRX, I like the band assisted pull up. Using a rubber band from Wolverson Fitness I will typically get my client to put their feet or knees in to support there efforts.

---> See how to do a band assisted pull up HERE

Being springy, the band helps them get out of the lower portion of the pull up which is the most difficult. And, without boring you about strength curves, allows them less support in the upper part of the lift when they are stronger, and more in the lower when you’re not. 

To further support their efforts I’m on hand to give them a little push from the knees so they can get their sternum to the bar, pause and I allow them to lower under tension using just their strength (and the support of the band). 

When considering rep ranges (how many reps to do?!) I’d urge you to challenge yourself, but stop just shy of absolute failure on every set. This will allow you to develop strength whilst being able to pick up a mug of herbal tea the next day. 

Similarly, I’d encourage you to do this exercise well regularly for fast improvement. This might involve getting yourself a pull up bar at home and giving it a quick whirl everyday or twice a day if uber keen. 

If you fancy this I’ve seen these door mounted ones to be a sound investment. Find them at Argos. Or other reputable retailers... See a door mounted pull up bar HERE

The Eccentric Pull Up & Isometric Holds

Following on from the band assisted pull ups, or even alongside the band assisted pull ups, you’d be smart to include some Eccentric Pull Ups (a contradiction in terms I think?!) and some isometric holds.

The eccentric, or lowering portion of the movement, where the muscle is lengthening under tension, is always stronger than the concentric (the shortening of the muscle or the actual pulling up bit) therefore to bridge the gap it’s effective to practice just the lowering phase.

To do this use a box or bench and hop up so your sternum is in near touching distance of the bar, pause and lower over 5 or more seconds. Repeat this five or six times and you’ve a pretty effective exercise. 

------> See how to do an eccentric pull up HERE

Again, I understand to many this is a HUGE ask. So to do this you can employ the rest-pause method. Do one eccentric pull up and rest 10 seconds, do another eccentric pull up, rest 10 seconds, do another eccentric pull up, rest 10 seconds... You get the idea! Do this for a total of five or six reps. Be warned, this is mean.

To conclude this cheeky little foray into pull ups I’d say when I started The Fit Green nearly four years ago most of the women I trained could hardly do a full press up. Now, the norm is to do full press ups rather than the knees down alternative. YOU CAN DO IT - if you want and you’re prepared to put the hard work in.

Like your piano teacher used to say, five minutes a day is better than one hour a week. Get a pull up bar in your house and do one rep every time you pass it. Better still dedicate 2 minutes once, twice three times a day and you’ll be amazing fast.

Let me know how you get on.

Five Exercises You Must Try

Strength-based cardio seems kick ass for everything from sports performance to improved body composition. From a simple bodyweight circuit to a higher intensity gym routine, one of the more recent trends seems to be strongman training. 

Typically the domain of the manly man, I’ve found them to be very effective for training women too. With and intensity to build mental and physical toughness, I guess I position it differently - for one I don’t call it strongman training - but call a spade a spade. That’s what we do. And here are a few of the exercises my clients do...

Tire Flips - Flipping a heavy tire uses every muscle in your body. They’re awkward and require you to sit deep into a squat, maintain spinal stability and speed to spin your hands around and push it over at the top.

Farmers Walk - A brilliant exercise for improving muscular endurance. The farmers walk is great for grip strength, upper back and oblique strength. To do it you simply pick up something heavy and walk.

Backward Tire Drag - By wrapping the TRX straps around a tractor tire we create a piece of equipment which makes you thighs burn more than 1000 squats! Simply hold on tight, keep a good posture and pull!

Prowler Push - a weighted sledge is a brilliant challenge for both the muscular and cardiovascular system. Push it hard with short steps. This is especially challenging when its preceded by goblet squats and squat jumps...

Tug-of-War - a little bit of friendly competition has made a huge difference to many of my sessions. My female clients are girly girls, but this brings out the best in them. 

If you fancy giving it a whirl we run sessions on a Monday, Wednesday, Friday and Saturday. Go to www.TheFitGreen.com to download your free pass.

Strength Training: The Missing Ingredient In Women's Fitness

The importance of strength training for women should not be underestimated. An issue surrounded by misconceptions, strength training has a fantastic ability to create a lean body, a well-balanced physique and a lifestyle free from injury, aches and pains.

Strength training has been proven to benefit all populations, from teenage athletes to seniors. Women, in particular, see tremendous benefits from strength training- and contrary to popular belief - NO BULKING!

Time and time again, I meet women who rely on cardiovascular exercise and a low calorie diet to change their physical appearance. The truth is low calorie diets merely punish the soul and plummet the metabolism, and without including consistent strength training in their fitness plan, effecting change can be an impossible goal.

Women further benefit from strength training because of the increase in resting metabolism created by strength training. Because of this increase, women who are trying to reduce body fat will do so more easily.

For women approaching middle age, this is particularly important. Strength training can help them avoid the predicable metabolic sluggishness that often occurs at this stage in life. Therefore, the secret to keeping middle age pounds off is not to eat less, but to strength train more!

Strength training need not be complex or overly time consuming. It can fit easily into any your lifestyle, since it requires minimal equipment and time. Using bodyweight exercise or free weights you can use all major muscle groups and improve body image very safely and effectively.

The Power of Less

Do you struggle to stick to an exercise plan? So do I.

Do you struggle to stick to a diet? So do I.

Since the arrival of little William (my nearly two year old son) I’ve been struggling with my fitness. Being fit has always come naturally to me and I was unaware of how much time and effort it took to stay fit.

With sleepless nights, the necessary time and attention it took to be a dad, and the conflict in my own head about going to the gym instead of hanging out with the little dude, I piled on the pressure and started feeling guilty about missing exercise and eating badly. 

When I missed a session I’d chase my tail trying to make up for missing a session and eating badly... IT WAS FRUSTRATING!

Then, I ended up reading a simple little book called The Power of Less.

It finally dawned on me what I’d been doing.

By trying to do too much I was giving myself less chance of success.

To quote the book, if you adopt one new habit your chance of success is more than 85%. If you adopt two new habits your chance of success is less than 35%. And if you adopt 3 new habits your chance of success is less than 10%. Shocking, eh?

By putting the pressure on to exercise and eat better I was sabotaging my own success.

WHAT DID I DO?

I eased up on the diet and set myself a simple target to exercise four-times per week. 

I’d eat what I fancied (think Ben & Jerry’s, Green & Blacks...) but made sure rain or shine I was doing my pre-planned workouts.

The end result... I love training again! And now I’m ready to reign in my diet too.

I think this quote is pretty apt. “Chase one rabbit and catch it. Chase two, and you catch nothing!”

The Hot Bitch Project: September Edition

DISCOVER THE SECRETS TO HEALTH, FITNESS AND A FLAT STOMACH...

**The plan starts on 9th September SIGN UP NOW - Sign up HERE**

Dear Fellow Fitness Consumer,

What you’re about to read might surprise you.

Whether you’re fit already or have aspirations to be fit this is important to you.

In the last year I’ve helped hundreds of people all over the world change shape, burn stubborn fat and become fitter than they’ve ever thought possible.

If you’re anything like most people you don’t have time to exercise or the motivation to eat healthily and you’ve become somewhat bemused by the inconsistencies in the media about what it takes to be fit and healthy.

If this is you then I can help.

Before I begin I need to tell you this plan is not for everyone. This plan is not for you if you want to just read the diet and exercise plan and do nothing about it. This plan takes action to achieve the results. Yes - it is only one fifteen-minute workout a day to be done in your front room with no equipment and no fuss, but you need to do it and give it your all. 

You will be asked to give up some of the stuff you like such as food and drinks containing alcohol and sugar, but you didn’t expect me to say otherwise, did you? But, please bear in mind you will receive all the information, daily coaching and support you need to do this and make it work.

I understand why this is hard to believe. The constant to-ing and fro-ing of so-called experts can be difficult to understand. One minute red meat is good for you, the next it’s not. One minute you can’t eat fat, the next you can. One minute you need carbs, the next you don’t. The diet and exercise industry is complicated!

Starting on Monday 9th September for 21 days we are embarking on a clean eating and a do-at-home bodyweight exercise plan of which the results have to be seen to be believed. 

When you sign up to this plan you will receive...

• The Diet of Plenty - a simple easy to follow guide on what to eat and what not to eat and why. 
• The 15 Minute Solution - a time-friendly bodyweight exercise plan to be done at home in your front room.
• Advanced Fat Loss Strategies - the ultimate tricks and tips to be applied to The Diet of Plenty to accelerate results.
• Access to our secret Facebook forum - the hub of the clean eating and exercise plan. This secret group is a great place to compare notes with fellow clean eaters, ask questions, swap recipe ideas and generally hang out. Check in daily to stay on track.
• The Exercise Guide - including mobility matrix, stretch routines and additional AB workouts.
• The Diet of Plenty Recipe Book - this includes tons of delicious recipes, a meal planner and a daily ritual tick list to keep you on track.

Sounds good, right? I guess the results of a previous plan speak for themselves...

Total loss 10lbs &; 10 inches overall - so happy! - Vicky

In total: 7lb & 9" lost. Very happy with the overall results and a lot of the healthy eating is becoming second nature. Thanks Keywood! - Tina

Total weight loss is 13 lbs, total 16 3/4inches. Am very happy with that and I intend to carry on eating this sort of way! Thanks steve! - Michelle

Total loss 8 inches. I don't weigh but feel lighter! Best news is that my favourite jeans that haven't seen daylight for years now go on... Can't do the button up still but hey they got over my hips!! - Sue

Weight 10lbs total

Measures 9.5" total

Looking better, feeling great, love it!

Stephen Keywood I hate to tell you your right but this shit really does work!! ;-) - Ben

Final weight loss 12lb.... And a dress size! A deal is a deal .... See you at bootcamp Steve! - Tillie

I have lost 12lb and 9 inches. Need some new jeans !! Am going to keep going for February !! Well done everyone. Results are amazing !! - Nicola

12 inch loss overall :0)

Overall Weight loss 15lbs :0)

Didn't think that being such a loser would make me feel so good, and will carry on until I have reached my goal of being a yummy old mummy !!

Thank you Steve, I now have the confidence and right attitude about weight loss/exercise and healthy eating to continue ( with the help of my friends here on FB) - Jane

5" lost and 7lbs. Goal achieved- hurrah! - Fiona

Ok so 8" reduction overall and 7lb loss. Got the Christmas naughties off!! Hooray!! - Ally

Amazed & delighted..from my dodgy measuring looks like a near total 10 inches lost from various body parts...a 12lbs weight loss & counting...Have no desire to change my eating habbits any time soon as would like to keep loosing those inches & pounds for a while longer....One happy chappy! :) - Becky

Final results 10lbs and 12 inches. Going to keep going as want to keep the inch and weight loss up and feel so much better in myself:) - Claire

Final results for stidders.....9" total body fat loss and 7lbs on the scales. Really pleased with results and the fact that the overindulgence at Christmas is now finally off ;) - Claire

Final stats: 9 1b and 10.5 '' . Intend to carry on and aim for a further stone, setting myself another target. Feeling great with no hankerings for a diet coke or packet of crisps.

Concession is that if I want a piece of cake I'll hold out for a dairy/regular flour type on cheat day - Charlotte

I have been working super hard too ! I am really please to have knocked 8lbs off and 8inches over 8 measurements:-

Well Done to all of you! Amazing results and it was not soo bad was it ?! ;)

I will continue with the plan through the week and save treats for weekend

And I will certainly continue to lift those heavy weights in the gym :) - Jane

My results: 8lbs & 12 Inches - Overall chuffed to bits, clothes no longer tight. Thank you forum for your support. - Lindsey

Weight was 10 st 0 down to lb 9 st 5 lb. Thank you so much for everything you have taught us and thanks to everyone for sharing the experience and keeping me motivated and entertained - Karen

6kg and 11 inches but definitely not stopping here, bikini in 2 weeks! Thanks guys, you all played a part...v grateful for the support - Charlotte

Final results for Lois... 7.5 ins and 10lbs! It's been great, thanks Stephen Keywood you gave us the tools to work with but we all did it!! Well done guys!!!!! - Lois

Lost a stone (now got another 1.5 to go so will be continuing) and 12.5" so very happy with that. Makes me wonder what I could have done if I had done the exercises everyday tho!!! Thanks to everyone- the forum has been an excellent source of motivation......And thanks Steve!! - Nicky

If you want these results in just 21 days it’s a no brainer, right?

However for those I haven’t met I can understand you might have some reservations. Therefore I will put forward this guarantee. 

That’s how confident I am that my clean up plan will work for you.

The majority of people are looking for results, and I want to ensure this is exactly what you receive.

Provided you stick to the proven formula you will drop a jean size.

Are you a suitable candidate for the guarantee?

My training programs are highly effective, but only if you are ready to stick to the rules. For this reason I am only prepared to offer the guarantee to those who stick to it 100%.

I do accept clients who do not wish to adhere but I do not offer them the same guarantee.

Before you decide you want to train with a guarantee take a look at the deal.

I guarantee if you follow my few simple rules and DON’T drop one jean size within the first 21 DAYS, I will refund all of your money.

• You must adhere to the advice given and maintain a positive attitude throughout the program.
• You must follow my healthy eating recommendations to the letter. This includes giving up the toxic foods such as alcohol, bread, pasta and processed foods that are keeping you overweight for 21 days.
• You must commit to taking positive action everyday to achieving your goals including participating in the one fifteen-minute workout.
• You must write a daily training journal every evening that documents the foods you’ve eaten, your mood and energy levels, your daily activity and exercise.
• You must take a before and after picture at the start and finish of the 21 days to demonstrate the changes in your body shape and be prepared to write a full testimonial so that others can see how well you have done! - You do NOT have to share these - unless you want too...

This might sound like hard work - but most find it enjoyable.

If you truly want these results you will understand that you need to make changes.

You might think there may be a catch, but there isn’t one. I do not intend to give you your money back… because I wont have to. If you follow my advice you will achieve your desired goal and you will not want your money back!

The plan starts on Monday 9th September. To secure your place you need to sign up now.

 Follow this link to Sign Up NOW!

...how much? 

You’d expect me to build this up by equating how much my personal training clients pay for this kind of plan, but I won’t. The results speak for themselves. If in twenty-one days time you want to be fitter, healthier and a jean size smaller it will cost you £67.

**SIGN UP NOW! - Sign up now for £67**

To pay you can use the paypal button HERE - this will send me an email to me and from there I will add you to my list. I will send you more information from there...

If you have any questions in the meantime head over to my Facebook page and just ask. 

Yours in good health,

Steve 

The Royal Baby & YOUR Fitness

This week the country’s been revelling in royal baby madness. 

What’s not to like? I love the royal family. I love babies. The combo is brilliant.

BUT, ‘what does this have to do with me getting fit?’ I hear you ask... 

The coverage on the week leading up to it was insane. This was only topped off by the coverage on the day he was born. Talk about a story with no content. With a camera fixed on a newsreader on location and several ‘qualified’ guests, the news, or lack of it, at the time just rolled and rolled.

Knowing the baby was born, the sex was kept secret for the hours immediately after birth. The ‘experts’ made assumptions as to what sex the baby was, where the new family would live for the weeks after birth and what kind of parents they would be. Talk about lack of content...

Talk about lack of content...

EJ (my wife) loved it. I was a little bored. It was clear they were making everything up. I’d seen enough, and despite wanting to know the sex of the baby, I wanted to turn over. EJ was having none of it. Whilst we discussed turning over (read: argued) the sky news correspondent went over to the crowd and asked ‘what do you hope the royal baby will be?’

What happened next has left me in fits of laughter ever since. Upon asking the question a tall black man with a massive smile on his face lent forward to the microphone and said, ‘...black’. 

Ask a better question

Whilst I think this is terribly funny and the man’s delivery was exceptional, it highlighted the importance of asking a better question. Her question was ambiguous and his response brilliant. 

I see a similar thing happen in fitness again and again and again.

When embarking on a fitness plan many people just don’t start at the right place.

Everybody knows the power of the mind. If you are not thinking correctly, despite your best intentions, you will not be able to achieve your true potential. 

Physiology is ALWAYS led by psychology.

To demonstrate this point you only need to look at the body’s reactions.

• First you are embarrassed (psychological) and then you go red (physiological)
• First you feel cold (psychological) and then you shiver (physiological)
• First you are nervous (psychological) then you shit yourself (physiological) 

...too far? Maybe. I guess I made my point.

BUT how do you access the power of the mind? You ask a better question.

If the newsreader asked a more specific question she’d have got the response she wanted. And this is true with fitness.

Before embarking on a fitness plan if you position it right by trying to find out exactly what you want and why you want it then you’ll have a half decent chance of success. To further magnify this, if you write it down and take the time to think about it and let it evolve you will get the leverage on yourself to help you succeed. 

What kind of questions should you ask...

What do you want? Is it a feeling you’re after? Is it a look you want? Do you want to fit in your skinny jeans again? Do you want to feel sexy and be able to wear what you want with confidence? Do you want more energy? Do you want to feel better in clothes? Or maybe out of clothes? Why do you want to get fit?

Are you ready to change? Are you ready to do what it takes? Why now?

What has stopped you from following your heart and making these changes in the past? Are those obstacles still a problem? What motivates you?

Heavy stuff, eh? But don’t stop there...

Without considering whether its realistic, write down absolutely what you want to achieve. Be very specific. What will you look like? How will you feel? How will you know if you’ve reached your goal?

What are you willing to do to make this reality for you? What sacrifices are you willing to make? Are you willing to give up your favourite foods? Are you ready to get up earlier in the morning? Will you make time to plan your meals ahead? Skip the after dinner snacks? Are you ready to do what you need to do to reach the goal above?

What sacrifices are you absolutely not willing to make? What will you not give up? Will this keep you from reaching the above goal?

How will you feel when you achieve your goal? What type of clothes will you be wearing? What will this mean to you?

Next time you start a fitness plan ask a better question.

Do Doctors Know Best?

I have a ton of empathy with our doctors. Many must be banging their heads against the wall. Just a cursory glance around the waiting room and you can see their predicament.

I’m pretty certain they see the same people for the same conditions again, and again, and again... [...cue predictable rant about how to save the NHS money...]

Now, before I get on my soap box, I need to qualify this piece by saying if you are in any doubt about anything you should seek the advice of a qualified health practitioner, but what I’m about to tell you might be disturbing. Or quite the contrary, it might be enabling.

I’d also like to qualify this further and say the people who need to understand this the most will never read a health and fitness article like this. So I guess I’m pissing in the wind a bit...

BUT... after seeing another of my clients husbands go to the doctor and receive the same bad advice I thought I’d pen some thoughts...

I’m sure you know the sort. It’s fairly typical in this part of the world. Between the age of 40-50. Working his ass off to provide for his family. Normally leaves for work before 7am in the morning. Rarely gets in before 7pm. Likes a glass of wine or a beer in the evening to relax (not necessarily a bad thing). Wakes in the night thinking about work, but thinks that’s normal. Fat. Tired. Maybe a little depressed. Feels a little under the weather... Feels a little bit more under the weather... Feels REALLY under the weather... Goes to hospital. Blood pressure through the roof, etc, etc. After keeping him overnight to monitor they send him back to his GP.

WHAT WAS THE DOCTORS ADVICE? Take this medication, eat a little better & do some exercise. After a minimum six years in med school that’s pretty insightful, right???

FACEPALM

I appreciate the practitioners hands are bound by the amount of time they have to see each patient, and like I’ve already said they are MASSIVELY limited by the patients desire to change, because believe it or not despite feeling awful and having a string of undiagnosable conditions some patients are just unwilling to change, but did his advice help any way shape or form? I’m thinking not.

Contrary to popular belief I’m not against medication. Despite my holier than thou natural health stance, I think it’s necessary in some cases. I also think the advice given was accurate in it’s most basic form - eating a little better and moving a little more (or exercising) will most likely serve this guy better. But, it’s one thing knowing something, it’s quite another doing it...

You might have guessed from this brief foray I’m struggling to stay on topic here. I’m trying not to delve into the science of behavior change, the fundamentals of nutrition, what can be consider the most effective and meaningful form of exercise, how to manage stress, how to actually improve sleep, and other important aspects to consider about lifestyle creation.

But really it comes down to who do you trust to look after your health. 

What sparked my interest on this subject was when I started reading an article on Monsanto. Whilst I’m sure those we democratically elected (you did vote, right?) have our best intentions at heart when it comes to nutrition they often in the hands of big business. The country needs to balance the books and I’m sure the revenue from taxing big businesses effects the recommendations on nutrition. Therefore the government guidelines are not to be trusted.

I then found this research paper in the Journal of the American College of Nutrition called What Do Resident Physicians Know About Nutrition? An Evaluation of Attitudes, Self-Perceived Proficiency and Knowledge, (...pretty self explanatory, right?) The research was carried out in the states, but I’m certain we’d find similar findings here. To cut to the chase, most medical practitioners ‘consider nutrition counseling a priority, but lack the confidence and knowledge to effectively provide adequate nutrition education.’ 

Ok, it was a fairly small sample size, but my clients husband was told to reduce fat. We know conclusively this is poor outdated bad science. Consuming fat isn’t the problem here. In fact, not consuming fat could actually be part of the problem. Therefore your doctors advice could be found wanting.

What about the food industry? Did you hear about the horse meat scandal? If they’re putting horse meat in our food what other stuff is in there? That’s the tip of the iceberg. I guess this rules out the food industry.

Nutritionists? Personal trainers? Herbalife distributors? Health bloggers? Maybe not. These guys are less qualified than your super intelligent doctor. Furthermore, being badly regulated, they will most likely prescribe recommendations based on their own bias or even worse what’s trending at the moment.

Then who do you trust?!

In my years coaching people I have come across many poorly informed and quite frankly ludicrous understandings (or misunderstandings) about health, fitness and nutrition. Honestly, it ranges from the sublime to the ridiculous! 

However, when you forget what you ‘know’ and apply a little bit of common sense most people know what to do. Sometimes people need a little guidance, but by applying a little logic everything falls into place.

Not to say you cannot or use a little coaching, support and motivation to speed this up. But  by taking RESPONSIBILITY you can quickly bring about fast and lasting changes in health and fitness.

Quite enabling, isn’t it? 

Do you NEED to Supplement Your Diet?

I’ll admit I used to be a skeptic. I felt I could get all the nutrients I needed from a healthy balanced diet. I mean, at the end of the day, I do eat five vegetables a day, eat good quality meats, fish and poultry, get my fair amounts of healthy fats, and generally select best quality organic food, in between tubs of Ben & Jerry’s and bottles of Becks of course...

But, truth be known, food isn't what it used to be...

Scaremongering aside for a moment, a supplement is exactly that, supplementary to a healthy diet. If you treat your body like a dustbin, and consume whatever you want, it will not be worth supplementing.

However, if you make a bit of effort and endeavor to follow a balanced diet (whatever that is...) then supplementing might be for you.

Before I begin, you’re right to be skeptic. The majority of information you are fed (excuse the pun) as a health consumer is BS. Someone is clearly trying to sell you something. Similarly, the way the supplement industry has gone you are right to have your reservations. 

Firstly, the supplement industry, which is poorly regulated, has now adopted a tit-for-tat style approach to health, similar to the pharmaceutical industry, the very industry it opposes. What I mean by this is rather than look to build health from the ground up by treating causes not symptoms, it seems to have a ‘natural’ cure for everything from an itchy tongue, to thyroid imbalance and creaking joints. This is nonsense, and you’re right to have reservations.

Secondly, because the supplement industry is poorly regulated, you will find all manner of cheap and ineffective supplements available. This is a shame because you will not get any nutritional support from these and at best you will just get funny coloured pee. Think own brands, stuff available on the highstreet (Holland and Barrett) and supermarkets.

Now, does your food have more airmiles than you...

Have you ever been on holiday and eaten a tomato and thought, ‘wow, this is delicious?’ The same can be said for fresh fish, beef from a farm, raw milk from a cow, strawberries from a pick your own farm... There might just be something in that.

With over 90 million people living in one small island the challenge to feed everyone is difficult. 

I’m not talking about manufactured processed food. That’s easy to create. And is a subject for different debate. We know that’s bad for us, right? I’m talking about fresh food, the type a discerning health consumer will buy. I’m talking fresh fish, apples, spinach, sirloin steak, free range chicken... I’m talking REAL food. The food a conscientious health consumer will buy.

It’s one hell of a statement - food isn’t what it used to be - and whilst I’m realistic enough to understand living in the home counties you want the convenience to be close enough to London to have all the perks of big city living, you also want a bit of open space too, but you have to acknowledge this comes at a cost.

Evidence clearly states the food you buy, yes - fresh food, can be lacking in vital nutrients. The process of storing, processing and preserving food effects its nutritional value. 

Couple this with modern farming techniques to grow food faster, larger and in nutritionally depleted soil and you’ve got quite a conundrum.

What appears to be a whole unprocessed nutrient-dense food is not...

Think about it... Fresh fish from New Zealand? I’ve got off of a flight from that part of the world and I wasn’t fresh. Fruit that’s picked before it’s ripe. Grass fed cattle vs. Grain fed. Even fresh food has some shortfalls. 

------> More about food quality HERE

Even if you had gone to the time and effort to source locally grown organic foods I think due to the demands on your lifestyle you’d still be at a deficit.

Do you think 100 years ago they’d be up at 12 at night on their MacBook Air searching Google trying to find a weekend break online to Marrakech? Do you think the alarm would go at 6am in the morning followed closely by two large cups of super strong coffee whilst you stress and strain about the day ahead? Do you think they’d eat breakfast in the car on the way to work whilst trying to put their make up on and call their friend on their mobile phone because there is just not enough hours in the day? 

Our lifestyles have changed too.

I’m not demonizing either. To be honest at this stage in my life I’d rather have access to whatever food I want whenever I want. I’d also rather be able to get on my iPad late at night, log on to Fakebook and check out what mundane things my friends are doing on the other side of the world...

BUT what I am saying is whilst I encourage you to lead a healthy lifestyle it is unrealistic to think you can get all the nutrients you can from food. 

Taking the right supplements can help meet daily requirements (your body needs certain nutrients to function, right?), compensate for shortfalls, maximise your rate of progress on a diet and exercise plan and generally help you become more awesome.

However, like I said at the start not all supplements are created equal. Generally speaking, and in true cynical style, you get what you pay for. Cheap supplements use cheap ingredients which are harder for the body to absorb and less potent. By sticking to good reputable brands you can avoid wasting your money. This is important for both health supplements and sports supplements.

To give you an idea of what I’d recommend check this out.

I can offer you this advice with some integrity because, despite my advocacy of supplementing, I’m not getting any commission from supplements. So if you’ve dialled in your diet and exercise plan perhaps at the very least take a good quality multivitamin and mineral and good quality fish oil.