The New Year often starts full of hope, anticipation and excitement. We are often more motivated than ever to finally conquer that area of our life we’ve felt like we haven’t had control over for some time. But hope and desire alone isn’t enough. We need a plan.
I’ve been following the same annual fitness plan for some time now. It’s not perfect. Nothing ever is. I need to amend it at times and I’m certainly always improving it. But I feel as though the small changes I’ve made for 2019 bring it very close. In fact, I’ve found this plan to be so effective that it sets the foundation for every area of my life.
So here it is! My Ultimate 2019 Fitness Planning Calendar. Follow this calendar to reduce your risk of injury, fatigue or plateau, and enhance your fitness to greater levels than ever before.
Use this time to get back into your exercise regime. If you’re new to...
With the year just starting, now is a great time to start thinking about planning out your year. One of the best ways to start when it comes to planning your year is to break it up into seasons. You can break your year up in many ways. My favourite, from years of trailing and tweaking, is to break it up into quarters.
I actually came across the concept of dividing my year up into seasons from Lewis Howes’ podcast a few years ago. At the time I had just burned out from trying to do too much and had just started working for myself as a way to gain some much-needed balance.
"The Earth’s weather pattern is divided up into seasons. This allows for life to flourish. If it’s good enough for the Earth, it’s good enough for me."
The idea of breaking your year up into quarters works well because it replicates much of the populated world’s natural weather cycle of four seasons — Summer, Autumn, Winter and Spring. Essentially, it gives you...
Happy New Year As the door closes on another year, a new one opens. The Gregorian calendar reflects the natural cycle of the earth around the sun, and as such, this time of year lends itself to a natural sense of ending, beginning and transitioning.
Just like a birthday for the planet, most of us celebrate this milestone. It gives us a chance to reflect on what has been and consider what may be. Plus, just like any other birthday, many people often do this with a bit of a late night … and alcohol.
Like many, I’ll celebrate New Year's Eve. The way I do so has changed a bit since I’ve had kids, but as a family we’ll all try to stay awake and see in the New Year. We often have dinner with extended family, watch the fireworks, Holly and I will have a couple of drinks, and none of us make it much past 12:30am. However, for many, New Year’s Eve can be a night that leaves them very hungover the next day.
"Now is a wonderful time to connect with others...
Merry Christmas With the year coming to an end, a new one about to begin, and the traditional celebration that is Christmas, this time of year can quickly and easily blow out into an overconsumption of food, drink and an expanding waist line.
Christmas is easily my favourite time of the year. From the last week of November when the first Christmas craft fairs start, until new years day, I absolutely love this time of year! Personally, I give myself the 2-week festive season to eat and drink (almost) anything that I like.
"I believe indulging in your favourite food and drink every now and then is good for your soul."
The festive season, and Christmas Day in particular, can be a difficult time to navigate if you are trying to be healthy. My belief is that healthy living should fit into your life, not the other way around.
When you “try” to be healthy, it makes it really difficult to stick to. You’re constantly flexing your discipline muscle and burning off your...
Over the past four articles, I’ve spoken a lot about the Ketogenic Diet. What it is, the benefits of it, the different types and even how it works. Today, I’m going to wrap this series up by explaining what exactly happens to your body when you follow the Ketogenic Diet - ketosis.
I think learning more about nutrition, and in particular, ketosis, is the most important and valuable topic I could have learned about, for me, my family and everyone who puts their trust in me and listens to what I have to say.
"Ketosis is the state the body goes into when it breaks down fat for energy. If glucose is not present, the body will break down fat to metabolise ketones, and use these ketones as fuel."
We cannot store fat from fat the same way as we can store fat from carbohydrates. If we eat too much fat, we don’t store it, it simply passes through the body and is excreted as waste.
Ketosis is the state the body goes into when it breaks down fat for energy. If...
I’ve introduced you to the Keto Diet over the past few particles. I’ve described what it is, how it can benefit you and explained the different types. But how does it actually work? How do you work out 75% fat? How do you determine 1 gram of protein for every kilogram of bodyweight? How do you ensure you keep your carbs down to less than 50 grams when there are carbs in vegetables? Well, that’s what this article intends to clarify. Here, I’ll be showing you what a Keto Diet looks like day-to-day.
Now, I’ve been claiming that I eat a “loose” Keto Diet. What I mean by loose is that I eat all these foods in a similar ratio to how the Keto Diet works. But, my carbs would be higher than what the Keto Diet allows for. So by definition, I don’t follow a Keto Diet because those carbs wouldn’t be low enough for ketosis to kick in. However, the carbs I’m consuming are not breads, pastas and grains; those carbs are in the form of...
The articles I’ve written recently have introduced you to the Ketogenic Diet and its benefits. You may be surprised to know that there are actually different types of the Ketogenic Diet, all used for different reasons. In this article, I’m going to introduce you to these different versions of the diet.
Until researching the Keto Diet and trying to get my head around it all, I didn’t realise there were in fact different types. Each version is a slight variation on the standard version, and all are designed based on specific needs.
"The different types of the Keto Diet serve to deliver specific needs for individuals, while maintaining the benefits of the original Keto Diet."
It makes sense that we all have different nutritional requirements. An office worker trying to lose weight has different nutritional requirements to an elite athlete training for six hours a day, who has different nutritional requirements to a local gym-goer trying to put on muscles, who in turn,...
There was so much I could have written about the Ketogenic diet in my last article that I decided to write another one detailing its benefits. The Keto diet is an approach to eating whereby you drastically reduce your carbohydrate intake and dramatically increase your fat intake.
I have to admit; I never really knew what Keto was until recently, and even then, I wasn’t really that interested in it. Initially, I thought it was another health industry fad that wouldn’t last. However, as I began researching it, I realised it had in fact been around for a long time in the medical industry, and there was a growing body of evidence supporting its benefits.
"There are several benefits to the Ketogenic diet supported by a growing body of research."
In fact, it turned out that my diet had closely resembled the Keto diet. Having done the research and experienced the difference for myself, I started prescribing the Keto diet to clients who either wanted to know...
So you want to eat healthy? But eating healthy is expensive, time-consuming, and making those intricate and complex meals are difficult. Or is it? I would challenge you that it’s not.
Sure, making the kids mac and cheese is super quick and easy. Plus, it’s cheap! But do you really want to just be “filling your kids up”? Or do you want to actually nourish them? Same goes for you. Don’t you want to nourish your body so you’ve got more energy and feel better?
"Eating healthy should be a pleasurable experience … if you’re not experiencing it as so, you’re not likely to continue with it."
Eating healthy doesn’t have to be expensive, time-consuming and difficult. Sure, it can be if you let it. But we eat super healthy as a family and I’m hopeless at cooking. My wife, Holly, is good at it. She enjoys whipping up delicious meals full of goodness and using all sorts of leftovers. Me however, not so much. I just want to grab...
For many, weight loss (and health in general) is about reducing the number of calories they consume. The food they eat doesn’t matter. All that matters is the amount of food they eat. This approach is like being content with filling your nice new car up with unleaded 91 and thinking that it’s going to remain in peak condition.
I’ve had this conversation with so many people. Being healthy isn’t about continuing to eat cheap foods that fills you up, or only being concerned with how much you eat. That mindset is so 1980’s. Being healthy is about spending just that little bit more money, and putting in good quality fuel, just like unleaded 95, or even better, unleaded 98.
You wouldn’t put cheap fuel in a Ferrari. Your body is the only one you’ll get. Fuel it like a Ferrari.
Food is so much more than just energy. Yes, it is that, but it is also so much more! Good quality food is all about the nutrients. It’s the...
Get My Free eBook: Lose 10KGS (and Stay on Track)
A quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.
Submit your name and email below to receive your free copy of my latest ebook:
"Lose 10KGS (and Stay on Track)"