In all of my training, healthy eating, reading and coaching clients, I've found one thing to give me the most powerful boost in energy.
I call this the 10 minute rule.
Here's the rule:
Go to work, for just 10 minutes, on a task you keep putting off
And this practice is what will help you improve the most, over time.
What do I mean by a task you keep putting off?
Read MoreNot being in control of your emotions can have massive repercussions on your life.
Take, for example, the inability to manage your stress levels at work.
Say, somebody in your team does something wrong. Not catastrophic. But bad enough that you get reprimanded by your boss.
That will have a ripple effect in someone who is emotionally unstable. Leading them to feel MORE stress from their NORMAL workload later on that same day.
Sound familiar?
Read MoreKeep setting goals - never look at them again, never mind hit them
Sign up to a gym - never get off your arse and go train
Started at least one diet in the past 12 months - look the same if not worse
“like and share” motivational Facebook memes - don’t change your habits at all
Hate your life but share 1-2 social media posts per week showing you doing awesome shit
Understand meditation and mindfulness - but spend 3-5+ hrs per DAY on your phone (check the screen time app)
Know that massage and stretching is scientifically proven to improve aches & pains - choose to live in pain daily
Go to bed early for a good night’s rest - Wake up and go on phone immediately
Buy the best gym kit and supplements around - don’t have basic sleep/food/training consistency
Want to be a role model for your kids - constantly use them as an excuse why you “don’t have time” to be healthy
Want to have your own personal trainer or coach - claim you “can’t afford” it then spend £200-500 per month on going out (clothes, meals, booze…add it up)
I believe a little discomfort will toughen you up
And being tougher means being happier
Reason is, we are wired for a challenge...
Not too long ago the human race struggled every day.
> water couldn't just be purchased in bottles whenever you pleased
> the next meal wasn't on-call, on-demand, contactless and delivered to your door
> you better be up early and grafting after food, water and shelter every day. Or the wilderness, wildlife or nearest enemy would kill you FAST
Read MoreIf not, don't worry - you're normal
Only 0.000001% of the population is out there instagramming their prepped meals
Most of us just can't do that
Here's why:
“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
Read MoreAs we come into December this week, you will want to read this VERY PRACTICAL guide to sticking to the diet when at work.
Share with a friend who needs this
Stay strong guys, Xmas is only a few days and you deserve to enjoy it
You don't deserve to be dragged off track by snack-crazed work colleagues.
So here are a few ways to stay strong at work when everybody else is eating sugary, christmassy junk food.....
Read MoreIt hurts sometimes when you follow gyms on social media
And fitness celebs too
because you know you have more potential
Yet they seem to have it all sorted
You are not the finished article
And it sucks
GOOD
Read MoreFinding it hard to switch off at night?
I ALWAYS ask my clients if they're sleeping well
Because if they aren't bad things will happen
Sleep helps regulate appetite, mood and mental health
Meaning you'll snack more, feel crap and perhaps a bit down or lost each day
Not enough sleep also increases markers of inflammation
Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and may also lead to autoimmune disorders, such as rheumatoid arthritis
Problem is, nobody knows how to sleep properly!
So today, my sleepy friends, let's go through THREE ways you can sleep bette
Read MoreSticking to your plan on the weekends can be TOUGH
Many people quit
But it can be super simple!
Let me tell you a quick story
A few months ago I was running a nutrition seminar at RSG.
'twas a Sunday morning, all was calm and well
I ran my clients through basic eating, how to focus on calories and be disciplined.
Towards the end of the seminar….
Read MoreMost of the people around you will totally shut down for Christmas
Actually, they are probably on the mince pies already and counting down the days until they're off work
Then they'll go all 'Warrior Monk' on Jan 1st: no beer, no carbs, no mercy!!
...and they'll last about 10 days before going back to their old ways
Most people make getting in shape HARDER than it needs to be
Believe me, I've dieted through xmas before and there's nothing worse than being the boring person eating turkey and veggies ONLY and sipping on water.
My family thought I was an arsehole. And I was really grumpy!
Much better to plan a bit of fun AND achieve your goals.
So how could we all eat a little better around Christmas?
Read More
