Do YOU Have Time To Exercise?

One of the most common barriers to exercise is often time.

With the stresses and strains of the real world nobody seems to have any ‘spare’ time. 

This thought however is tempered by the understanding that time is the great equaliser. Young or old, rich or poor, male or female, we all only have the same 24hrs a day.  This begs the question is how do busy people find the time for exercise? 

The truth is its about priorities. If you value exercise, or more importantly value the results of the exercise, you will be driven to make time. 

This will sound rather mean to those that don’t exercise and feel they can’t find the time, but my experience of working with many busy mums and businessmen has taught me one thing - if it’s important you will find a way. If not, you’ll find an excuse.

By making it important I’m talking about having a clear goal and a strong reason to achieve it, you will be driven to succeed because it will be of high value to you. 

Furthermore if you are engaged in the process and enjoy the experience it’s amazing how you can find the time to fit it in.

I will further counter the challenge of time by suggesting that exercise doesn’t need to take an hour. In the last couple of months I have helped more than 50 people get fitter, leaner and lose weight with only 15 minutes exercise a day. And I haven’t even met them!

The people who have followed my internet-based plan are all busy people but have managed to integrate this fifteen-minute daily exercise habit along with healthy eating to achieve amazing results. I guess it helps that I’ve made it a bodyweight exercise plan that anyone can participate in regardless of their fitness level and they can do it at home before or after work with no equipment. 

I also feel alongside the strong message (all you need to do is exercise 15-minutes a day and eat better) and simple application the concerns of these people were legitimised by social proof (I have many walking talking adverts of the success of my plans), they had someone to answer to and a strong support network (I set up a forum for them to check into daily so I could coach and advise) I was tracking there results weekly to keep them accountable. This all helped to make the process more engaging and successful.

My point is not to sell you my plan. But to demonstrate we all find time to exercise a challenge. Before you start a plan you will struggle with energy, motivation, fear of competency, fear of failure. But if you look beyond time and consider some other very important aspects such as selecting the correct modality, surrounding yourself with the right people and embrace the process it becomes very doable. 

3 Steps To Lose Belly Fat

Apologies for being a little blog shy recently. Sometimes I have to work...

I’m now three and a half weeks into my six-pack challenge and I’m loving it.

It’s amazing how eating healthier and regular consistent exercise can bring about an amazing sense of well-being. I’ve been challenging myself in the gym with a mixture of free weights and bodyweight exercise and just this week I’ve started doing sprints. 

Whilst the exercise element of my challenge is important to develop muscle tone I feel there are a couple of aspects people overlook about this type of goal. Without these you can forget about creating a lean, toned and healthy body.

Check my three most important steps to losing belly fat...

Sugar

To be fair, sugar doesn’t just make your belly fat - it makes you fat all over. I’ve seen it debated over the internet (...where the truth is rife?!) with varying answers. The reason being it is a catalyst for many other physiological reactions. Sugar is your bodies preferred source of energy. In the presence of sugar your body will not use body fat for fuel (an overly simple explanation...). By cutting simple sugars (chocolate, sweets, fruit) and reducing starchy carbohydrates (bread, pasta, rice, potatoes) your body will be able to use stored energy (your belly fat) for fuel.

Top Tip: Eat a diet of mainly good quality protein (poultry, fish, meat) rich in healthy fat (extra virgin olive oil, coconut oil, fish oil) with an abundance of greens and low and medium starchy vegetables (brocoli, green beans, cauliflower, cabbage) for ultimate change in body composition.

Sleep

This is the type of advice most people like to hear! People who get a good nights sleep store less fat. The reason for this is multiple. Your body regenerates over night. You will get a healthy boost in growth hormones which assist in recovering from the trauma and stresses of daily life. Furthermore, getting a good nights sleep helps curtail your appetite. It’s true! When sleep deprived your body secretes more of the hormone Grehlin which makes you want to eat more. It also reduces the amount of Leptin (also a hormone!), which reduces your appetite and lets you know you’re full. Therefore when sleep deprived your body will tell you that you are hungry and not tell you when you are full!

Top Tip: An hour before 12 is worth two after! Get to bed by 10pm for the best quality sleep. If you struggle with sleep try supplementing with magnesium and zinc 30mins before bedtime. 

Stress

Whilst I’m not overly enamored about the concept of spot reduction (targeted fat loss) I do feel there is an element of truth to this one. In the book Cortisol Connection, the author presents a fascinating insight into how the stress hormone cortisol causes people to store belly fat. Aside from this I have seen and experienced the impact chronic stress can have on the systems of the body. When stressed it affects the way you digest food meaning you become less nourished, breath meaning you become tense and tight and as we know affects the way you sleep. 

Top Tip: Stress comes in many forms. I’ve found by drinking less caffeine, regular exercise and eating lots of nutritious food I’m less stressed, anxious and generally feel more calm, although I’m sure this is particularly insightful...

The ABS Challenge: The Importance of Looking Good Naked

The first week of The ABS Challenge is complete. Even for a fitness fanatic with laser beam focus, the initial week of any plan is never easy. You can always expect a certain amount of withdrawal symptoms likened to a drug addict without their fix. Headaches, lethargy, moodiness ...you name it I’ve had it. 

Fortunately, my experience of cleaning up my diet has taught me several things. Firstly, it should only last about five days. And secondly, it’ll be worth it in the end. I know after the first week of eliminating sugar, caffeine and processed foods I will be looking and feeling fantastic and and this is enough to keep me on track.

After admitting my failings last week and confessing to turning into a caffeine and carbohydrate junky whilst training for The Wall Ultra Run I have been fascinated by the amount of interest in my latest challenge. I guess it proves my super-human feats of ultra endurance mean nothing and getting a six-pack and looking better naked is far more important.

I’m not saying my followers are a fickle bunch, but... 

This also tells me another thing. You guys don’t care about my witty repertoire and just want to see what I’m doing to get in beach-ready in just six-weeks and know how I’ve done it...

So without further ado...

This is what a typical day looks like...

Breakfast: Vegetable Omelet (3 eggs, broccoli, orange pepper & green beans)

Lunch: A Man Salad (king prawns, spinach, rocket & watercress, avocado, cherry tomatoes, Dressing: fresh lemon juice, extra virgin olive oil, pinch of pink Himalayan salt & pepper) & a raw carrot and hummus.

Afternoon Snack: Cucumber & Hummus

Dinner: Tuna Steak & Roast Vegetables (peppers, courgettes, fennel, sweet potato)

Post-Exercise: Protein Shake (Sun Warrior Vegan Protein Powder, rice milk, banana)

To compliment this I’m indulging in a a bit of heavy strength training four or five times a week (I will elaborate on this in another post...) and bodyweight circuits two or three times per week.

What do I look like now...

Only joking...

BOOM! I’ve lost 2 INCHES from my stomach in just 1 week! Still pretty impressive in comparison to last weeks, right?

I’m still a little skinny (understatement - I’m not sure I can change this significantly in six-weeks...) but progress nevertheless. 

I’ll be back next week with another update.


Just in case you thought this was weird - I find taking pictures of myself and posting them on the internet strange too...

What’s Next? Welcome to the ABS Challenge!

I’ve just completed my EPIC sixty-nine mile ultra run and now it’s time to get fit and healthy...

This might sound like a contradiction in terms, but the truth of it is running that far and the type of training involved is NOT healthy.

During my preparation for the big race I developed what can only be described as an unhealthy relationship with chocolate and caffeine. It became common practice to come home from a run, open the fridge and inhale. Not good.

Therefore, when The ABS Challenge came to town (more metaphorical - it’s run on the internet) I decided to sign up. 

I’m under no illusion - I don’t plan on winning it. I just want an incentive to get back in the gym and start eating healthily again. And there is no greater motivation to eat healthily and start training than public humiliation.

So... For the next six-weeks I will be posting my bare chested torso online for the world to see and working my ass off in the gym.

This is great for you guys for a couple of reasons:

1. Because I will be blogging lots hints and tips
2. Because you will get to see my bare naked torso

Where do I start???

I NEED to start eating clean nourishing food. I will start eating more fresh fish, fresh poultry, fresh meat, fresh fruit, fresh veg. Don’t get me wrong my diet wasn’t tooooooo bad. But I know I will need to bin the chocolate and caffeine.

I’ll be trading my bad habits for some healthy new ones. I’ll make sure I’m getting five portions of vegetables a day, I will plan my lunch to include a healthy portion of protein and salad and I will avoid my trips to Starbucks (humph...) 

I know after the first week this will become second nature and I will start to feel AMAZING.

What else???

I’m gonna start to get back in the gym. I will start using big compound strength exercises such as squats, lunges, bench presses and pull ups. These will start to sculpt and tone my muscles (Wow! Did I just say two of most disgusting words in fitness?!) 

Is that all???

No. I will start to get to bed on time too. 

All in all it’s gonna be AWESOME.

So... With the maximum amount of humiliation here it is. My before pics...

Yes, Shameful. BUT if nothing else it is proof running a very long way is NOT good for getting in shape. And, that despite my holiday to Menorca only a month ago, my tan has gone.

Keep up to date with my progress on here. Or get following on Twitter @SteveKeywoodPT or even on Facebook.


Did I really use the words 'sculpt' and 'tone'?!

The Wall: What, How & Why?

|’m less than three weeks away from my big race this year. I’m not as fit as I’d hope to be at this stage, but either way on the 23rd June I’ll be on the start line ready to take on my biggest challenge to date.

The Wall is a 69-mile ultra distance race from Carlyle to Gateshead following Hadrian’s Wall. Aside from the fact it’s a bloody long way, it’ll be hilly and most of it will be off-road. 

I’ve fielded many questions during my training from people trying to understand what, how and why. So here it is...

We’ve already answered the what. It is the equivalent distance of nearly three marathons done in a one-off effort and its not exactly flat. I should really mention at this point I’m not the only one who is doing it. It is a race, but to be honest aside from the small handful of experienced athletes competing for top spot many of the people participating in this race are simply looking to finish.

You’ll probably be surprised to know ultra distance running is quite a popular sport. In the last couple of years it has gained a little bit more exposure in running magazines and with this comes greater participation. 

Slightly different from running a 10k, half-marathon or a marathon, ultra’s are considered anything over 30-miles and usually cover a variety of terrain. The challenge is to cover the set distance in the quickest possible time or in my case just finish...

To do this most racers will use a strategy similar to what the army call tabbing. Therefore my strategy is to run the flat sections, walk the hills (fast) and run the downhills. This takes a certain amount of discipline especially when you’re tired.

I’m planning on running at approx. 5-miles per hour across the whole day which would see me arriving in Gateshead in 14hrs. Whilst this doesn’t sound fast for a typical runner you must consider the distance and terrain.

For me it’s more of a personal challenge. I am fascinated with what my body can do. Aside from the obvious physical competencies required to complete an ultra (you need to be able to run a fucking long way...) is the battle you have in your head.

I’m inspired by the maxim Know Thyself. Attributed to various philosophers throughout history, Plato and Aristotle are considered to have discussed the finer points. To me it means to better understand myself physically, mentally, emotionally and spiritually. A bit heavy, eh? You did ask! 

I enjoy the feeling of accomplishment and appreciate (more often in hindsight than at the time...) understanding how I responded at different stages in training, in preparation to race day and the race itself. I feel this makes me a better person.

I actually enjoy the freedom and isolation you feel from running this kind of distance. It’s kind of liberating. Being miles away from home, out of reach of mobile reception and left to your own devices is strangely invigorating.

I enjoy the camaraderie with other runners. Ultra distance racers are a humble bunch and racing at this tempo for this duration you end up speaking to people from all walks of life. Many of whom have raced all over the world and have a great story to tell.

During this race I will undoubtedly reach a point similar to ‘the wall’ in a marathon and I will have to keep moving if I want to finish. At this stage you need a strong reason ‘why’ and I use a variety of methods to get leverage on myself. 

A mantra I first used on my six-marathon Trans Britain race and which served me well in Ironman France last year ‘Relentless Forward Motion.’ I’m not sure why this appeals to me but I write it on my wrist and it keeps me going.

On the other wrist I’ve also taken to writing a happy thought. This allows me to get a sense of perspective if the wheels fall off and things don’t go to plan. During my training and racing for Ironman it was often the thought of EJ and William. At the time we didn’t know if William was a boy or a girl and he was affectionally known as Ralph. He still gets called that nowadays.

I also try not to take myself to seriously and value fun and humour so you'll notice the phrase cardio's for fat people. This is something my buddy TR says to me when I go out running...

Other methods to keep my head strong include smiling and thanking marshals - I always feel despite what I go through I should express gratitude. And pulling funny faces a photographers.

So there it is... On the 23rd June I’ll be running the length of Hadrian’s Wall. I’m also raising money for a fantastic charity. Check it out www.justgiving.com/Steve-Keywood

Thanks to everyone for the good luck messages.

I’ll keep you updated...

Amazing Results in Six Weeks

Last week the inaugural Beach-Ready Plan FINISHED. And I’d love to say I’m surprised, but I’m not. With the hardwork and effort of all the guys on the plan it is no wonder they all got AMAZING RESULTS. It was truly brilliant to be able to share my knowledge and expertise with these guys in this way and as you can see from the numbers and testimonials below they all clearly loved it too.

Check out these AMAZING RESULTS...

Total weight loss is 14 lbs and 12 1/4 inches off! I really have loved this plan... - Maddy

Final results are loss of 5lbs and total loss of 41/2 inches. - Claire

...final results are 12lbs off and around 10" - general inch loss every where but most of waist! Determined to keep going (now I have the tools!!) to continue in the right direction. - Scott

Lost around 5lb in total and 4 inches just in the last week (forgot to measure in the first week...). I totally understand people saying they don't want to stop - it's kind of addictive! - Karen

Beach ready plan finished in perfect time for this gorgeous weather ... final results 5lb weight loss and 6" gone and feeling fab .. also refocussed so that when people say 'you don't need to be good, have another cake', I'll be able to say no thanks :-) - Jan

End of week 4 for me, no weight loss this week but strangely down another 1"! Total for me 8lb and 8"! - Laura

Final results 9lbs lost and about 6", feeling fab and actually wore a bikini in the garden and was eternally thankful for having lost the weight first! - Jennie

Final results: lost 7lbs & 10.5" in total, which I'm over the moon about ! 

Thanks Steve, you're the best x - Tina

Final result 8lbs and 7 inch in total, I'm off on holiday on Friday but will defo pick up the plan when I get home!! - Becky

Final results are great - 13lb & 11.75" lost. Very pleased with that! - Debbie

So the end of the plan and the scores on the doors are: 9 3/4" & 10lbs. Am I pleased? Damn right I am!! - Ben

Ok I'm 5 weeks behind - oops! But my official first week is 3lbs and 2 inch off! - Katie

At the end of 6 weeks I have a total loss of 7lbs and 11". Really pleased and plan to keep it that way! - Karen

Six-Week Beach Ready Plan - done. Total loss 10 lbs & 16.5". - Jo

Lost 12lbs and 7.5" in total... Never thought it possible but we have all proved it is!!! I'm sooooo pleased. Well done everyone :-) xx - Jill

‎-6lbs and 10 inches.... - Chellie

Lost 6lbs and 4.75". Definitely lost some bad habits but very much looking forward to a cold glass of vino in the sun this evening! Got my bikini on in the garden!! It's been about 15 years since I did that I think!!- Fiona

Final measurements done. Total loss 9lbs, and 4 inches. Inches off everywhere except thigh and hips. Very pleased! - James

I went down to 9st and although I didn't do a final measurement, my clothes are all rather too big :-) - Gemma

My hubby lost 1st and half and me 1stone. - Jana

I’d love to say that was all. BUT there’s more...

It’s not just the people on the plan that got AMAZING RESULTS. It carries over to friends and family too!

...My hubby lost 7lb just by following the healthy eating, does his own exercise in the form of cycling. - Laura

....Mine followed the eating part for 3 weeks and exercise for 2 weeks, he lost 5 lbs and 3 " off his middle. - Fiona

...Andy did the eating plan and lost 10lbs and 5". - Jill

With my healthy eating plan, my advanced fat-loss strategies, my daily do-at-home time-friendly bodyweight exercise plan, my cookbook packed with over 90 delicious recipes, exercise videos and video blogs, the support of the group on Facebook and my coaching these guys SMASHED IT.

These kind of results are infectious and I know from the messages I’ve been sent some people are keen to carry on.

If you’re wondering if the plan is for you check out what a couple of the guys think...

...Do it! I thought the same but when I saw everybody's results I just knew I had to do it too! Started last Monday and in my first week lost 3lb and a total of 5". The first week is hard but have got into it now! - Laura

...Do it! You will love how it makes you feel and the changes it makes to your body....I really never thought I could do it but have LOVED it!! I sleep fabulously, I'm not hungry and the exercise is so manageable that you will look forward to doing it...Go for it!! - Jill

...I have tried several different diets and this one is by far the easiest and most enjoyable! Im a full time working mum and it fits in easy with my life if your prepared to plan! Only you can decide if u are ready.... In sure you won't regret it!!!! - Elaine

Go for it!! Really enjoying it, feel good and results are great! As long as you plan you can do it!! X - Karen

Don't think too much just go for it, it's a fab way of life the food is great and easy and the results are amazing and sustainable and we are all here to support you too :)) xx - Jan

I also know from the messages and emails I’ve received there is a queue of people wanting to give it a whirl. I’m thinking of kicking off another one in about a fortnights time. If you want to give it a go send me a message on Facebook or send me an email at stephen_keywood@yahoo.co.uk

Congratulations to everyone on the plan. Who knew in such a short space of time you could get such AMAZING RESULTS?!

Coregasms, Fifty Shades of Grey & a Five-Minute Core Workout

The stuff I know sometimes surprises people.

Perhaps it’s because I spend most of my time smiling and laughing. Or perhaps it’s my poor grammar. But you should never underestimate me.

One of my areas of expertise is in women's fitness.

When working with women one of the skills you need to learn is to listen.

Sometimes they are talking to you, other times they are talking to each other and you have to be patient, and some times they are not talking to you at all for whatever reason. In all situations you have to pay attention.

Being an attentive man I sometimes notice somethings I find interesting.

Of late of most interest to me is the rise in popularity of a man named Christian Grey.

The man is something of a legend.

When he raises his quivering hand women listen. 

I think I could learn many things from him.

One of things I like most about the guy is his endorsement of personal training. The guy understands the importance of keeping fit and insists on Anastasia working out with a trainer four times per week.

However, I think even he would be impressed by this latest research.

Please forgive my intellectual ignorance, I have read neither the book nor the study for fear of disappointment. Therefore I’m going on hearsay alone. Chinese whispers if you like.

But this study confirms what every teenage boy already knew.

Women get turned on by riding bikes.

Please don’t shoot the messenger on this one. It’s proven. It’s science.

Research conducted by the Centre for Sexual Health at Indiana University set out to prove exercise-induced orgasms and exercise-induced sexual pleasure actually happens. And prove it they did.

Just for your interest the types of physical exercise found to be associated with exercise-induced orgasms and exercise-induced sexual pleasure were abdominal (51.4%), weight lifting (26.5%), yoga (20%), bicycling (15.8%), running (13.2%) and walking/hiking (9.6%).

It’s no wonder my clients and bootcampers keep asking me for more ab work?!

My main concern with this is I haven’t noticed. Perhaps I’m doing it wrong or maybe I’m not paying enough attention. However, with the help of this witty blog I’m set to set the world alight like Christian Grey. Next week all of my client will be having a Coregasm...

Try this core workout...

You can tell from this post client satisfaction is always my top priority and so it’s not all crude jokes and smuttery. Here is a core workout for you to be getting on with.

A1. Advanced Spidermans x 30s

A2. Renegade Row x 30s

A3. Supermans x 30s

Repeat another two times with minimum recovery between exercises.

Check out a shoddy and rushed You Tube clip of the exercises here.

In just four and half minutes you will be done and dusted and as I proved in the video clip you can do it in front of the children. Let me know how you get on but if all else fails you will have strong and toned core...

Come find me on Facebook at Steve Keywood's Personal Training or Twitter @SteveKeywoodPT for more intelligent debate on this subject.

I must credit my source and the creator of the term ‘coregasm’ - check Roman Fitness System here. This is perhaps the funniest blog post I’ve read for a while.