Many of you have asked me what my thoughts are on the Wii Fit from Nintendo. Have a look at the video first.
This video made me laugh. To be honest I will always believe that getting outside, training with others is always the best way to get in shape. I am not sure spending more time in front of the TV is the answer to improving health and fitness.
What I will say is that anything that gets people moving, toning muscles, and taking action is a good thing.
If you have a Wii Fit but you are unsure whether you are doing the exercises correctly you can always book in for a couple of coaching sessions to make sure your technique is spot on.
Alternativly you can join a Turbo Fit Training session, where you can get in shape, learn new exercises and train with a group. Have a look at the Turbo Fit Training website
Wednesday, 15 October 2008
Tuesday, 22 July 2008
12 Week Success story
Many many people are always telling me what they want to achieve. How much weight they want to lose. How many inches off their waist they would like to drop.
I believe that achieving your goals is simple. You must take consistent action. That is it.
CONSISTENT action
That is what my 12 week transformation plan is about. Consistent action.
Every day taking small steps towards your final destination. There is just three simple things to consider.
Mindset - If you don't get this right then nothing else will change.
The definition of insanity is "doing the same thing over and over again and expecting a different result."
So if you want to change your weight and shape then you need to make some changes. This may mean you have to do some goal setting, maybe a little searching inside and start to understand why you are in the shape you are in.
Nutrition - Anyone who tells you that you can exercise loads then it doesn't matter what you eat is talking crap. If you want to see changes in your body then you must be mindful about what you eat.
Exercise - This is a vital part of any good health plan but making sure you are doing effective results based exercise can be a little hard. Especially with so many magazines and newspapers providing new routines, workouts and equipment. Things that deliver faster results, better results. They click, vibrate and ease you into a new body. Well I have never met anyone who said they got into shape easy. Everyone who has achieved great results has shed a few drops of sweat.
On Saturday I completed my 12 week Transformation course. There has been some fantastic results. People dropping pounds of unwanted fat, inches off their waists. Muscles have become toned. Joints have stopped aching and all from simple to follow nutrition plan combined with a exercise plan that can be completed in 15 minutes per day.
Don't believe me?
Here are Andy's photo's. He came on the course and wanted to show you what is possible with just a little effort and commitment. Before you ask. He did not spend hours in the gym. He wasn't hitting the streets running miles and miles, and he wasn't lifting heavy weights.
He did however lose 29lbs, and over four inches off of his waist.
Have a look. Leave a comment to let me and him know what you think. If you interested in attending the next course then drop me an email. matt@OptimiseU.com
The course should start on the 6th of September, the exact times and venue is still to be confirmed. Do drop me an email if you have any questions.
I believe that achieving your goals is simple. You must take consistent action. That is it.
CONSISTENT action
That is what my 12 week transformation plan is about. Consistent action.
Every day taking small steps towards your final destination. There is just three simple things to consider.
Mindset - If you don't get this right then nothing else will change.
The definition of insanity is "doing the same thing over and over again and expecting a different result."
So if you want to change your weight and shape then you need to make some changes. This may mean you have to do some goal setting, maybe a little searching inside and start to understand why you are in the shape you are in.
Nutrition - Anyone who tells you that you can exercise loads then it doesn't matter what you eat is talking crap. If you want to see changes in your body then you must be mindful about what you eat.
Exercise - This is a vital part of any good health plan but making sure you are doing effective results based exercise can be a little hard. Especially with so many magazines and newspapers providing new routines, workouts and equipment. Things that deliver faster results, better results. They click, vibrate and ease you into a new body. Well I have never met anyone who said they got into shape easy. Everyone who has achieved great results has shed a few drops of sweat.
On Saturday I completed my 12 week Transformation course. There has been some fantastic results. People dropping pounds of unwanted fat, inches off their waists. Muscles have become toned. Joints have stopped aching and all from simple to follow nutrition plan combined with a exercise plan that can be completed in 15 minutes per day.
Don't believe me?
Here are Andy's photo's. He came on the course and wanted to show you what is possible with just a little effort and commitment. Before you ask. He did not spend hours in the gym. He wasn't hitting the streets running miles and miles, and he wasn't lifting heavy weights.
He did however lose 29lbs, and over four inches off of his waist.
Have a look. Leave a comment to let me and him know what you think. If you interested in attending the next course then drop me an email. matt@OptimiseU.com
The course should start on the 6th of September, the exact times and venue is still to be confirmed. Do drop me an email if you have any questions.
Wednesday, 18 June 2008
How to have a night out and lose weight.
The five easy to take steps to help you stay on track.
Over the time I have been a trainer this is probably the single biggest hurdle in the road when trying to lose fat.
Lets look at why?
When you go out you often eat all sorts of foods, and drink. When I first work with people I do insist on no alcohol for 30 days, as it really does slow down fat loss. I do recognise that for nutrition strategy to be effective then it has to be manageable long term and if that means the occasional drink then that is fine.
So why can a night out be so destructive?
Did you know that in one bottle of wine there can be 750 Kcals. A pint of lager about 200 Kcals. These are high calorie products. Imagine you drank a whole bottle of wine, that is actually half the recommended daily amount of calories for a woman.
The main thing to consider is that most of these calories are coming from sugars. Yes alcohol is a type of sugar. This is very important when we think about a strategy for when you go out.
If you go out for a meal then sometimes you can just say blow the healthy eating plan and pick anything you like off of the menu and often eat to the point where you have to undue a button or two.
The real key to going out and staying on track with a fat loss program is to plan. Yes I know what your saying, I keep on harping on and on about planning (if you have read any of my other articles). Well this is easy.
1. If you are going out for a drink avoid carbohydrate rich foods before you go out. You will be consuming so much carbohydrate from the drink, the equivalent to 35 teaspoons of sugar in one bottle of wine. So stick to high protein and healthy fat meal. Maybe some steak or chicken and salad with a high quality dressing, this will keep you full and help prevent the alcohol getting to your head really quick.
One of my clients has been trying this recently and she has even found she gets less of a hangover. Although I’m not sure about that.
2. When you go out for a meal have a look at the whole menu. Think about what you really want. Make sure you have something that you are going to enjoy and will fill you up. Then before you order think about how you want to feel afterwards. I know from personal experience if I have a pizza or pasta I just want to go straight to sleep. If I have a Chicken Ceaser salad I have lots of energy and my stomach doesn’t feel like it is about to explode. When you have decided what your going to eat order it, and remember you can ask them to prepare food slightly differently. For example, you can ask for the dressing to be served separately so that you choose how much goes on.
When your food comes, eat slowly. I often try and put my knife and fork down during in between mouthfuls. When you take your time your stomach often has time to keep up with your mouth and sends a message when it’s full.
Make sure your listening.
3. Thirdly, drink water. If you have slipped a little then your body will probably want to flush chemicals out of your body, it needs water to do this. Try to drink water through out the night and then about 1 litre before you go to bed.
You will probably find you will feel much better in the morning. Remember that your urine should be a pale colour to show you are hydrated and not flushing chemicals out.
4. Pull it back together. Just because you had one night astray you need to get straight back on the wagon. Get your eating straight and your exercise back on track and often their will be little or no evidence that you have been off course.
5. Finally, enjoy your self. Many people lose focus on their goals when they stop having fun. So have some fun, keep your goals in mind and follow these simple steps and you will be surprised how effective they are.
Over the time I have been a trainer this is probably the single biggest hurdle in the road when trying to lose fat.
Lets look at why?
When you go out you often eat all sorts of foods, and drink. When I first work with people I do insist on no alcohol for 30 days, as it really does slow down fat loss. I do recognise that for nutrition strategy to be effective then it has to be manageable long term and if that means the occasional drink then that is fine.
So why can a night out be so destructive?
Did you know that in one bottle of wine there can be 750 Kcals. A pint of lager about 200 Kcals. These are high calorie products. Imagine you drank a whole bottle of wine, that is actually half the recommended daily amount of calories for a woman.
The main thing to consider is that most of these calories are coming from sugars. Yes alcohol is a type of sugar. This is very important when we think about a strategy for when you go out.
If you go out for a meal then sometimes you can just say blow the healthy eating plan and pick anything you like off of the menu and often eat to the point where you have to undue a button or two.
The real key to going out and staying on track with a fat loss program is to plan. Yes I know what your saying, I keep on harping on and on about planning (if you have read any of my other articles). Well this is easy.
1. If you are going out for a drink avoid carbohydrate rich foods before you go out. You will be consuming so much carbohydrate from the drink, the equivalent to 35 teaspoons of sugar in one bottle of wine. So stick to high protein and healthy fat meal. Maybe some steak or chicken and salad with a high quality dressing, this will keep you full and help prevent the alcohol getting to your head really quick.
One of my clients has been trying this recently and she has even found she gets less of a hangover. Although I’m not sure about that.
2. When you go out for a meal have a look at the whole menu. Think about what you really want. Make sure you have something that you are going to enjoy and will fill you up. Then before you order think about how you want to feel afterwards. I know from personal experience if I have a pizza or pasta I just want to go straight to sleep. If I have a Chicken Ceaser salad I have lots of energy and my stomach doesn’t feel like it is about to explode. When you have decided what your going to eat order it, and remember you can ask them to prepare food slightly differently. For example, you can ask for the dressing to be served separately so that you choose how much goes on.
When your food comes, eat slowly. I often try and put my knife and fork down during in between mouthfuls. When you take your time your stomach often has time to keep up with your mouth and sends a message when it’s full.
Make sure your listening.
3. Thirdly, drink water. If you have slipped a little then your body will probably want to flush chemicals out of your body, it needs water to do this. Try to drink water through out the night and then about 1 litre before you go to bed.
You will probably find you will feel much better in the morning. Remember that your urine should be a pale colour to show you are hydrated and not flushing chemicals out.
4. Pull it back together. Just because you had one night astray you need to get straight back on the wagon. Get your eating straight and your exercise back on track and often their will be little or no evidence that you have been off course.
5. Finally, enjoy your self. Many people lose focus on their goals when they stop having fun. So have some fun, keep your goals in mind and follow these simple steps and you will be surprised how effective they are.
Thursday, 29 May 2008
How I Started achieving my goals
For quite some time I have realized that to achieve your goals many things have to be right. Training has to be of a good quality, and consistent. Nutrition and diet strategies have to be effective and realistic.
All along though I have also been aware that really there was one thing that defines my most successful clients.
What is it?
Mindset.
Yes that’s it. It all comes back to psychology.
Now not many of you know this but I actually have a sports science degree, with almost my whole final year focused on sports psychology.
Since leaving university I have searched for ways to help clients achieve their goals and stay focused. I read books, reviewed my notes.
I came up wanting more though. I found no new, fresh or ultimate way to increase motivation and achieve goals.
Then I found a system.
When I found this system I was earning very little. So little I was actually borrowing money just to survive. I was convinced something was on the horizon. I was taking work anywhere I could, and I even did a day as a removal man. I was using someone else’s gym to train my clients.
I was desperate.
What’s changed? I have more than trebled my income since then. In just 4 years? The best thing is that now it is increasing faster than ever before. Now I am not saying I have lots in the bank. I’ve got a lot of debts to pay off still.
I now have my own studio, fully furnished with all the equipment I wanted. I only take clients that I want to train (I recently sacked a client, something I know of no other local trainer that has done this). I have turned clients away and for the first time I have let clients go because I felt it was not a good use of my and their time.
The important stuff though. I got married, had a child who is now 8 months old.
If I’m honest I grew up.
You know it sounds crazy but the system I discovered helped me focus my mind, my emotions and ultimately changed my behaviour every single day. Now my future holds so much.
I’m not waiting for my future. Now I’m creating it.
If you are interested in a system that can deliver all this keep an eye on your email over the next few weeks. I may have a special announcement for you.
All along though I have also been aware that really there was one thing that defines my most successful clients.
What is it?
Mindset.
Yes that’s it. It all comes back to psychology.
Now not many of you know this but I actually have a sports science degree, with almost my whole final year focused on sports psychology.
Since leaving university I have searched for ways to help clients achieve their goals and stay focused. I read books, reviewed my notes.
I came up wanting more though. I found no new, fresh or ultimate way to increase motivation and achieve goals.
Then I found a system.
When I found this system I was earning very little. So little I was actually borrowing money just to survive. I was convinced something was on the horizon. I was taking work anywhere I could, and I even did a day as a removal man. I was using someone else’s gym to train my clients.
I was desperate.
What’s changed? I have more than trebled my income since then. In just 4 years? The best thing is that now it is increasing faster than ever before. Now I am not saying I have lots in the bank. I’ve got a lot of debts to pay off still.
I now have my own studio, fully furnished with all the equipment I wanted. I only take clients that I want to train (I recently sacked a client, something I know of no other local trainer that has done this). I have turned clients away and for the first time I have let clients go because I felt it was not a good use of my and their time.
The important stuff though. I got married, had a child who is now 8 months old.
If I’m honest I grew up.
You know it sounds crazy but the system I discovered helped me focus my mind, my emotions and ultimately changed my behaviour every single day. Now my future holds so much.
I’m not waiting for my future. Now I’m creating it.
If you are interested in a system that can deliver all this keep an eye on your email over the next few weeks. I may have a special announcement for you.
Sunday, 23 March 2008
Can Wine Make You Thin?
A recent statement from the department of health has suggested that women who drink over the recommended limit may increase their risk of breast cancer by up to 50%. This is a serious wake up call that alcohol may be more dangerous than many think.
The price of alcoholic drinks is allowing people to buy large quantities and has allowed many to increase their consumption. It is not uncommon for people to drink several bottles of wine a week, or maybe just at the weekend.
What is the story though on alcoholic drinks and weight loss though?
For years there has been controversy over alcohol consumption. I regularly have many of my clients telling me that it is good for you. They tell me a couple of glasses of wine can help you relax. Wine is a low fat product isn’t it?
Unfortunately they are often the same people who find it the hardest to lose weight, and get in shape.
So what’s the problem? No matter what way you look at things, alcohol is a toxin and the body has to rid itself of it as quick as possible. As soon as the drink enters the stomach and intestines the body starts absorbing the alcohol and other nutrients in the drink, usually alcoholic beverages contain a fair amount of sugars. This alcohol then flows around the body. The liver has the job of processing it and then flushing it from the system.
What causes the problems with regards to weight loss is that alcohol has a calorific content. Just 1 gram of alcohol contains 7 calories. This compares to protein and carbohydrate, which have 4 Kcals per gram and fat, which has 9. What makes alcohol an especially troublesome nutrient is that the energy cannot be stored. It must be used as quickly as possible.
When the body starts using the alcohol as a fuel the process of fat metabolism slows down. The energy that fat metabolism creates is not needed till the body has rid itself of the alcohol.
Now if you drank for instance a bottle of wine it could contain about 750 Kcals. This is about as much energy you would burn if you ran for a whole hour at a fast pace. For a woman it is about half of the recommended calories for a day. So if you are a woman and you drink two bottles of wine per week in theory to balance out the intake you should fast for one day.
It is this combination of the calories from the alcoholic drinks and the metabolism slowing process that it creates that can cause many people who drink regularly to find weight loss difficult.
If you are serious about losing weight and body fat it is recommended that you limit or remove alcoholic drinks from your diet at least until you have achieved you weight loss goals and instead drink low sugar soft drinks.
The price of alcoholic drinks is allowing people to buy large quantities and has allowed many to increase their consumption. It is not uncommon for people to drink several bottles of wine a week, or maybe just at the weekend.
What is the story though on alcoholic drinks and weight loss though?
For years there has been controversy over alcohol consumption. I regularly have many of my clients telling me that it is good for you. They tell me a couple of glasses of wine can help you relax. Wine is a low fat product isn’t it?
Unfortunately they are often the same people who find it the hardest to lose weight, and get in shape.
So what’s the problem? No matter what way you look at things, alcohol is a toxin and the body has to rid itself of it as quick as possible. As soon as the drink enters the stomach and intestines the body starts absorbing the alcohol and other nutrients in the drink, usually alcoholic beverages contain a fair amount of sugars. This alcohol then flows around the body. The liver has the job of processing it and then flushing it from the system.
What causes the problems with regards to weight loss is that alcohol has a calorific content. Just 1 gram of alcohol contains 7 calories. This compares to protein and carbohydrate, which have 4 Kcals per gram and fat, which has 9. What makes alcohol an especially troublesome nutrient is that the energy cannot be stored. It must be used as quickly as possible.
When the body starts using the alcohol as a fuel the process of fat metabolism slows down. The energy that fat metabolism creates is not needed till the body has rid itself of the alcohol.
Now if you drank for instance a bottle of wine it could contain about 750 Kcals. This is about as much energy you would burn if you ran for a whole hour at a fast pace. For a woman it is about half of the recommended calories for a day. So if you are a woman and you drink two bottles of wine per week in theory to balance out the intake you should fast for one day.
It is this combination of the calories from the alcoholic drinks and the metabolism slowing process that it creates that can cause many people who drink regularly to find weight loss difficult.
If you are serious about losing weight and body fat it is recommended that you limit or remove alcoholic drinks from your diet at least until you have achieved you weight loss goals and instead drink low sugar soft drinks.
Tuesday, 18 March 2008
Five Star Workout
So many of you wanted to have a little more information on the workout I mentioned the other day. So to help you out I have just made a Youtube video to take you through the workout. So take a look, let me know what you think.
Saturday, 15 March 2008
Whats your excuse
So are you tired, maybe a little busy, or maybe the number one excuse.
Maybe you have no time.
Well then this is a great little workout for you.
You can do 4 minutes of this turbo charges workout, and I guarantee you will have built up a sweat, burned some calories and boosted your metabolism.
Maybe you have no time.
Well then this is a great little workout for you.
You can do 4 minutes of this turbo charges workout, and I guarantee you will have built up a sweat, burned some calories and boosted your metabolism.
- Squats x 20
- Press Ups x 10
- Hip lifts x 20
- Burpees x 10
- Crunch x 20
The End of One Hour Workouts.
If you walk into almost any gym or health club, anywhere in the world you will probably be asked the question. “How much time will you spend on your workout when you come training?” The answer that usually comes back is “Oh, I suppose probably about an hour.” Both the fitness instructor and the gym member are then happy, the instructor got the answer they wanted and the member feels they got the question right.
Now there is no beating around the bush, the No. 1 excuse for not exercising is lack of time. So why do so many people think that you have to exercise for an hour for it to count.
This is a problem. Obesity levels are at an all time high. People are more inactive than ever before. I’m not saying diet doesn’t play a large role in this problem, and is a massive subject, for now though lets just look at exercise and activity levels.
So how much exercise are we supposed to do?
Well the government recommends a minimum of 30 minutes of moderate-intensity physical activity five times a week.
What’s the answer?
Let’s look at the objectives of exercise and physical activity.
• Improve function of heart and circulatory system
• Improve function of the respiratory system
• Utilise skeletal muscle to improve strength, endurance and posture
• Burn energy, calories and the big one maintain weight
This is not a comprehensive list but incorporates the most important aims of a fitness plan in relation to improving health.
There is a new trend.
Many fitness professionals around the world are switching on to. Trainers are finding that short, high intensity workouts are delivering results. People are getting fitter; they are shedding pounds of body fat and improving their health and wellbeing. These high intensity workouts may just be 20-30 minutes in length.
There are various reasons for the effectiveness of this type of workout. The fat burning effect of this type of workout surprises most people. The main reason for the calorie burning effect is due to excess post-exercise oxygen consumption (EPOC).
This basically refers to the amount of time that the body uses oxygen to replace the energy that was used during the workout. The effects can last up to 36 hours after the training session. This means the body is burning more calories than usual for a long time after the workout.
Obvious proof that a short workout can be effective for dealing with unwanted pounds of body weight, and you don’t need to spend hours in the gym.
If you walk into almost any gym or health club, anywhere in the world you will probably be asked the question. “How much time will you spend on your workout when you come training?” The answer that usually comes back is “Oh, I suppose probably about an hour.” Both the fitness instructor and the gym member are then happy, the instructor got the answer they wanted and the member feels they got the question right.
Now there is no beating around the bush, the No. 1 excuse for not exercising is lack of time. So why do so many people think that you have to exercise for an hour for it to count.
This is a problem. Obesity levels are at an all time high. People are more inactive than ever before. I’m not saying diet doesn’t play a large role in this problem, and is a massive subject, for now though lets just look at exercise and activity levels.
So how much exercise are we supposed to do?
Well the government recommends a minimum of 30 minutes of moderate-intensity physical activity five times a week.
What’s the answer?
Let’s look at the objectives of exercise and physical activity.
• Improve function of heart and circulatory system
• Improve function of the respiratory system
• Utilise skeletal muscle to improve strength, endurance and posture
• Burn energy, calories and the big one maintain weight
This is not a comprehensive list but incorporates the most important aims of a fitness plan in relation to improving health.
There is a new trend.
Many fitness professionals around the world are switching on to. Trainers are finding that short, high intensity workouts are delivering results. People are getting fitter; they are shedding pounds of body fat and improving their health and wellbeing. These high intensity workouts may just be 20-30 minutes in length.
There are various reasons for the effectiveness of this type of workout. The fat burning effect of this type of workout surprises most people. The main reason for the calorie burning effect is due to excess post-exercise oxygen consumption (EPOC).
This basically refers to the amount of time that the body uses oxygen to replace the energy that was used during the workout. The effects can last up to 36 hours after the training session. This means the body is burning more calories than usual for a long time after the workout.
Obvious proof that a short workout can be effective for dealing with unwanted pounds of body weight, and you don’t need to spend hours in the gym.
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