fitnessrevolution

8 Lies Fitness Magazines Tell You From a ST Johns Wood Personal Trainer

Lie #1: You need fancy diet foods to lose weight.

Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these “foods” make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods. Says St Johns Wood Personal Trainer

  • Eat real food, not expensive diet foods.

Lie #2: Transformations are simple. Eat less and move more.

So many of the one-page success stories water-down the truth about what it takes to transform from ‘before’ to ‘after’. In order to showcase their reader’s successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say “Suzy ate small meals and exercised 60 minutes 3 to 4 times per week.” I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.

  • Don’t believe that massive body transformations are easy, expect to put in hard work and dedication.

Lie #3: You need the latest fitness fashions in order to see results.

The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.

  • You don’t have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.

Lie #4: You can still eat junk food and look like a cover model.

By now I’m sure you’re seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer “healthy” versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.

  • “Healthy” junk food is still junk, so choose wholesome, real foods instead.

Lie #5: You can get flat abs in just a couple of weeks.

Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn’t pack on all those unwanted pounds in 3 weeks, so don’t expect to lose it in 3 weeks.

  • Don’t believe headline-hype, real results take real time.

Lie #6: Pills will get you the results you want.

Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it’s probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.

  • Results do not come in pill form, but by hard workouts and solid nutrition.

Lie #7: Don’t eat carbs, unless it’s carbs from our advertisers.

On one page you’ll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you’ll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?

  • Carbohydrate intake must be controlled, regardless of its brand.

Lie #8: You don’t need a trainer to achieve maximum results.

A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It’s a great theme for the magazine since it means you’ll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.

  • Real results are achieved with the guidance of a professional trainer.

If you have a goal you’ve yet to achieve then reach out to me.


7 Ways To Crave Less Sugar from a ST Johns Wood Personal Trainer

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down  winner would be refined sugar as explained from a St Johns Wood Personal Trainer. 


5 Lifestyle Changes for Healthy Weight Loss from A St Johns Wood Personal Trainer

Have you ever wondered…
Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can’t you maintain your ideal weight at all times?

If you’ve tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn’t happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes as described by a Personal trainer in St Johns Wood

1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favourite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you’re currently getting? Then you may be interested to know that if you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.

3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.


6 Ways Strength Training Will Change Your Life

Change #1: Toned

This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…

Change #2: Health Risks Drop

Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defence against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.

Change #3: You’ll Go Longer

Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of Football with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.

Change #5: You Can Focus

Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.

Change #6: You’ll Smile More

Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.

Change #6: You Live in the Now

It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.


How to Achieve Any Goal From A St Johns Wood Trainer!

Do you have unmet goals?

You aren’t alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

  • Not That: Motivate yourself by focusing on someone that you admire.
    Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

  • Not That: Think about the bad things.
    When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

  • Not That: Try to suppress unhelpful thoughts.
    Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

  • Not That: Rely on willpower.
    Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

  • Not That: Fantasize about life after achieving your goal.
    Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

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Bridging Mind and Body From a St Johns Wood Personal Trainer

Jon Gabriel was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heaver than before.

Then one day he had a light bulb-over-the-head “ah-hah” moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you’ve struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel’s “ah-hah” moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can’t Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe. Here are four such threats:

  1. Fear of Scarcity: When you spend your time in fear that you don’t have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.
  2. Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.
  3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation. This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.
  4. Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel’s remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.


Are you lazy?

I know a lot of lazy people. 


People who would rather spend the day planted on their couch than anywhere else. 

People who choose take-out over home cooked, every night of the week. 

People who would rather have a root canal than go do a workout. 

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career. 

What about you? Check if the following describe you:

  • You are habitually inactive. 
  • You’d rather be a passive observer than an active participant. 
  • You’re a master excuse-maker. 
  • You find shortcuts in order to avoid the long haul.

If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…

  1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best. 
  2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
  3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead – like heading to the gym rather than the couch. 
  4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.

 

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away. 

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

 


Create a New You in 3 Steps From A Personal Trainer In St Johns Wood

 Are there things about yourself that you’d like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn’t have to be.

I’m here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this – how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it’s the preparation for change that takes times. In the end there’s a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission – no one else can do it for you. 

Step #3: Believe that you can change it.
Don’t let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for a while, but you’ll soon revert back to what’s comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.


Do your kids eat right?

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

  • Coconut Palm Sugar: This pure, dried coconut plant sap retains its mineral and vitamin content. Use it to replace white sugar in baking.
  • Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
  • Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
  • Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
  • Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.

5) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.


Getting Past Mental Roadblocks

 

If you don’t feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 20 Mindset Tips and prepare your mind for success.

  1. Success comes first in the mind, so visualize yourself accomplishing your goals.
  2. Remember, you are the only person who can hold you back.
  3. Forgive yourself and love yourself despite past failures.
  4. Decide what is important in your life, and focus on that.
  5. Conquer each negative thought the moment it enters your mind, when it is weakest.
  6. Give up the idea that things won’t go right unless you worry about them.
  7. If you bring the body of your dreams to the point of resolve, then you’ll soon be living in it.
  8. Look towards your future, if you believe the best is yet to come then it will be.
  9. You become what you think about most.
  10. The margin between success and failure is very small and easily bridged by determination.
  11. Start your day by accomplishing your hardest task first.
  12. Set small attainable goals, rather than one monumental goal.
  13. Convince yourself that exercise is fun, and it will be.
  14. Know your big reason why.
  15. Create a motivating play list of songs to use as the sound track to your workout sessions.
  16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
  17. If you think you’re a fat person, then you’ll stay fat. If you think you’re fit, then you soon will be.
  18. Once you’ve set your goal, your attitude either pushes you toward accomplishment or failure.
  19. If you don’t know exactly where you want to go, you will likely end up someplace else.
  20. You can have the body of your dreams, but first you must give up the belief that you can’t.