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Weymouth personal trainer | How is YOUR mindset?


January 21st, 2011

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Mastering your mindset
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The importance of your state of mind cannot be underestimated when it comes to getting in shape, or staying out of shape, and I’m going to give you just some of my thoughts on just what is necessary in order to succeed in not only your fat loss and fitness goals, but also all of what I’ll say will relate to life in general.
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Very simply, if your goal is ‘to lose weight’, but what you really want is to look hot, you’re not going to get the body you want. If your goal is one which is specific in nature, and clearly defined, such as ‘I want to lose a clothes size by my friends wedding at the end of February this year’, then you’ve got a MUCH bigger chance of succeeding.
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I think it was Earl `nightingale that first said ‘a true goal is the progressive realisation of a worthy ideal’. So, look at your goal, whatever it may be, and decide whether you are progressively taking action on a daily basis in order to achieve that goal. It may be that you have changed your diet, by cutting out all the junk, and eating fresh, and you may also be exercising every day or every other day too. If this is the case, you’re already onto a winner to achieve your goal (so long as you’re doing the right exercise and eating the right foods of course), and probably doing much more than the person who simply wants ‘to lose weight’.
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Regarding realisation, is this goal of yours becoming a reality, or is it remaining a distant dream? Are these steps you’ve taken actually benefiting your mission? In other words, for the above goal, are you doing the right exercise and nutrition programs to get that clothing size dropped?
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When we look at the word worthy, we ask is it actually worth something to you? In other words, will achieving it make you feel good, and are the steps you take to get there worth it in order to achieve your goal? Maybe it’s a case of making ’sacrifices’ like not drinking booze for a while, or getting up half hour earlier to exercise. Maybe it’s a gym membership that costs you financially. Maybe it’s a time thing. So is your goal worth it? How bad do you want to get that clothes size dropped? If you want it bad enough, it IS worth it, and much more too.
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Finally, is it ideal? So is the goal that you’re going for ideal, or is it simply a ‘this’ll do’? If you have 50lbs to lose, but set your goal at losing 10lbs, is that the ideal? It’s massively important to spend some time thinking about your goal, and really depicting exactly what it is that you want. Don’t settle for second best, half way, or even less. Always strive for excellence. The only, or certainly the best way to keep dreams alive, is by keeping them big and bold enough to ensure you keep on pushing for them. In other words, if you are a size 16, but want to be a size 10, don’t settle for a 14. Always push for what you truly want.  If you want to look like a swimwear model, go for it (but remember the goal should be realistic too of course!;-)
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You need to make sure that you’re actually passionate about achieving your goal. So are you doing it because you want to, or are you doing it because you think you have to? Do you trulywant to get in great shape, look and feel better? If the answer is yes, then you’re half way there. Being passionate about achieving what you want it essential to getting it. If I had no passion for competing at Ironman triathlon (2.4mile swim, 112 mile bike, 26.2 mile run) there’s no frickin way I’d get anywhere near achieving it. I’d probably give up in training, or not bother eating right. If I did have enough passion to get to the start line, I’d probably bottle it in the swim as soon as I got a kick in the head. Even if I did last the swim, I may well end up pushing my bike up the first hill then give up by the next one. Or even if I did have a little more passion, maybe I’d get halfway through the run. But without being 100% committed, there’s absolutely no way I’d cross that finish line. It’s exactly the same with you and your goal. Whether it’s getting in shape, becoming a millionaire, or running a happy home. Without being passionate about it, and driven to achieve it, you’ll NEVER cross your finish line.
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If the thing you want is worth achieving, you’ll be prepared to ‘do the time’ to achieve it. You’ll be prepared to get up early and workout. You’ll be prepared to eat healthy. You’ll be prepared to get to sleep a little earlier when you can, and you’ll be prepared to succeed.
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So, in closing, decide where your finish line is, and do whatever it takes to get there. If the feeling you get when you cross the line is even 10% of what I feel when I cross the line after 140.6 miles of pain, it’ll be immense, will last a lifetime, and will inspire you to maybe even set a brand new target, which after the success of your last goal, has now become realistic.
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I hope this is of some use to you.
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To your success!
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Andy
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EXCLUSIVE 2 WEEK FITNESS CAMP . . .


December 30th, 2010

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WE’RE GOING PRIMAL!
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So look, the first fitness camp of 2011 will be a special 2 week program exclusively for previous members of the program and past personal training clients, taking us right up to the official launch of the all new Weymouth Fitness Camp.
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Here’s the info:
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It WAS going to be back in St Aldhelms Church Hall, BUT, they’ve just called to say they had a horrendous leak in there and it’s pretty nasty apparently, making it un-trainable. SO . . .
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I thought you know what, fresh air is good for you, so fresh air is what we’re going to get! I just last night had one of my private clients in the car park at Lodmoor country park, smashing kettlebells, bodyweight, pushing me around in my car, and playing with a 45ft long rope too. This was a beast of a session!
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Anyway, I figured we just as well get out there. So this program is going to take place at Lodmoor, in the big car park. The meeting point is outside the entrance to the Go-Karts. It’s nice and light there as they’ve got a pile of street lamps so that’s lighting sorted. We will also most probably venture out onto the prom and onto Greenhill if there is enough light there. If it’s icy then we can go on the grass, if it rains you’ll get wet, if it’s horrendous rain there are a couple of places we can slip off to to train.
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I’ve got an IMMENSE program planned for you guys, involving most of the toys, in particular the ropes and kettlebells. You’ll also be intorduced to a couple of the brand new workouts for WFC, such as The Beast, Grenade, and  NWA (never walk again), as well as my friend ‘Wild Bill’.
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It will of course be a little chilly, but that won’t last long. To be fair, it probably won’t be any colder than the church hall was over the past couple of months. Remember to wear a couple of layers, you may want a hat and some gloves too, and DEFINITELY bring some water.
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So look, it’s 6.30 til 7.15am Mon, Weds and Fri, it start son Monday 3rd January, and the final session will be Friday 14th January. It costs £30, and is going to be an IMMENSE thing to wipe out the memories of all the naughty foods and drinks we ALL ate/drank over Christmas and NYE (mine was just the food!).
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Anyway, my web guy has taken a few days off so I can’t get a new PayPal button online, so here’s what to do:
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  • Head over to http://www.procisionfitness.com/
  • Click on the phase one fat loss program
  • (a pop up box wiLl . . . . pop up).
  • At the top of this box is a ‘buy now’ button.
  • Click this, make payment of the £30, and you’re good to go.
  • Don’t fill the form in, as this is for something else, and you’ll get a pile of confusing emails from me!

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I’m only opening this up for 14 people, as I want to keep this program pretty compact, so if you want ‘IN’, don’t wait around umming and arring ;-)
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Have a great NYE, get some Alka Seltzer in for NYD, and get ready to train, eat and live well from Jan 3rd.
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To your success
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Andy Sloan BA (Hons), MMA – CSCC

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Here’s how one Weymouth personal training client smashed it today


December 29th, 2010

Hey

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So, this evening I had a little Christmas treat for one of my clients. This guy, Marcus, has been with me for quite a while now, and pretty much hits it as hard as, if not harder than any client I’ve ever trained. The guy loves it.

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Being the standard Christmas to NYE hangover that this week always is, the gym that we usually train in was closed. So, today I decided to give him a little treat.

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We met at Lodmoor Country Park, and Marcus hit a blinder of a workout, despite being a little worse for wear after a hard day working, as well as 5 (scheduled) days off training over Christmas.

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Anyway, heres what we, or rather HE, got up to . . .

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Warm up circuit

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Kettlebell (KB) swings x 20

KB lunge to shoulder press x 20

KB burpees (no jump) x 10

Warm up 2

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KB walking lunge x 6, then 75% effort sprint to marker 30 yards away. Jog back recovery, then back into another 6 KB walking lunges in same direction, into sprint to same marker. Carried on until he’d lunged all the way to the marker. Jog back with KB to finish.

Main session

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Car pushing - Pushed car max effort for 30 secs, rest for 30 secs. Repeated x 4. Rest 2 mins then repeat.

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KB push up to 1 arm row x 10

KB sprawl to deadlift x 10

KB swing x 25

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Repeated x 3, no rest between exercises, but 1 min between sets.

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Savage Set

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24 squats

24 lunges

24 split jumps

12 squat jumps

Straight into 200m car push.

30 secs rest

Then repeat for return journey.

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Ropes to finish

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Using 45 foot long bulldog jacketed rope . . .

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20 secs work: 20 secs rest of the following . . .

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Alternating wave

Double wave

In’s and out’s

Reverse circles

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That’s it!

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So that was a pretty intense session. Took around 55 minutes all in, and fair to say the guy was pretty smashed at the end. Car pushing is as awesome a tool for developing leg power as it is will power. Quality workout, that’s gonna keep Marcus burning ridiculous amounts of calories for the next 24-36 or so hours.

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Maybe try it out sometime ;-)

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Andy

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The Hit and Miss Diet - An insight . . .


December 8th, 2010

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I’m currently about 5 days away from being able to launch the all new Hit & Miss Diet, and I thought I’d give you a sneak preview at the introduction to the diet. When the whole EBook is complete, I’ll be popping it onto my Weymouth personal training website http://www.procisionfitness.com/ and allowing ONE THOUSAND people to download it completely free of charge, as my way of giving the gift of health and wellbeing to 1000 people looking to get into great shape.

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So look, here’s the preview, and be sure to check back to http://www.procisionfitness.com/ next week to grab your free copy. Once they’re gone, they’re gone!

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Introduction

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You’ve decided to check out this diet for a reason. You may have a little weight to lose, maybe a lot. You may want to drop some inches so you can look amazing in your little black dress, swimsuit or that favorite pair of jeans that you’ve not dared put on for months, maybe years. Perhaps you specifically want to lose fat from a certain part of your body. Maybe the ‘muffin top’, ‘bingo wings’ or the ‘beer gut’. Perhaps you want to want to get yourself back to feeling healthy again.

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Chances are that this isn’t the first time you’ve opened up a diet book. It’s probably not even the second, third or fourth time. If you’re like a great deal of the population, you’ve already tried at least a handful of diets, yet always seem to end up back at square 1, or -1. You’ve tried scoring points, counting calories, starvation, liquid diets, 3 bowls of cereal a day diets, soup diets, microwave meals to your door diets, and everything in between. Sure, you may have had some results at first, but if the diet had worked, why would you be back at square one, reading yet another diet?

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No matter what you’ve tried so far, you’ve not been able to shift those stubborn pounds of fat that are causing you to lose confidence, shy away from mirrors and the clothes you want to wear, and are generally causing you grief and unhappiness on a daily basis.

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The first thing to tell you is that YOU ARE NOT ALONE. There are millions and millions of people out there in the same situation as you. Fed up of yo-yo dieting, fed up of not getting the results they deserve, and fed up of feeling fed up. Something HAS to change.

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You’ll be comforted to know that this nutritional program involves absolutely no nonsense. There is no counting calories, weighing your food, coloured days or drinking ‘specially formulated’ fat loss shakes, and there’s certainly no one telling you that eating potato will make you fat. The program is easy to follow, understand and implement, and the results will blow you away (if the wind doesn’t get there first).

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There is no restriction on how much you can eat, so you’ll never have to go hungry. People on the program are always amazed at how much they are allowed to eat, and how great they feel knowing that everything going into their body is wholesome, nutritious food, rather than processed, denatured foods with next to no nutritional value. They are amazed how they can eat freely, feel pleasantly full, yet lose a pile of fat and weight in such a short period of time, and they are even more amazed that the weight STAYS off.

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Eating the way that is outlined in the Hit & Miss Diet is the ultimate way to make you look, feel, and perform at your very best, on the outside AND on the inside. Because of the nutritional quality of the foods you will eat, everything that you consume on this program will have a positive impact on the way you look, feel and perform. You’ll feel and look younger, fitter, healthier, more attractive, with more energy and more confidence than ever before. You’ll lose that bloated feeling you live with day-to-day, the ‘need’ for a caffeine hit in the morning will disappear, you’ll no longer feel drained and fatigued, and you’ll wake up in the morning ready for the day, every day.

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Does this sound good to you?

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I thought so.

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Andy Sloan ;-)

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Weymouth Triathletes tear it up in the snow


December 3rd, 2010

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Yesterday, To the MAX was on the brink of being cancelled, for the first time ever!

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The snow had forced our usual facility to be closed, and they wouldn’t let us in to train, so I put my head down, and though ’sod it. Let’s get out there’. So we did. I pinged a text and an email to the 24 strong group of triathletes and runners of varying abilities, letting them know that the session would be running, but outdoors, on the stoney Overcombe beach and along the prom, in the snow.

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These guys love to train. They see and feel the results. They see the benefit in the work we do. They enjoy the program, and they never give excuses for not being able to train (maybe the occasional genuine reason, but never an excuse). That said, I wasn’t sure how the team would respond to knowing they had to get out in -5 celcius to train in the snow and ice.

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There was no way my car was getting out of my ice rink of a road, so I donned a load of layers, and ran the 3 miles to the meeting point. A couple were already there, a little cold, but ready to go for it. Then a couple more turned up Then 4 more, then another one, until eventually, come 6.30pm, we had a 16 strong team of people ready to train. Ready to stick two fingers up to the weather, and get their training done. These guys, I said to myself, are dedicated WINNERS.

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IMMENSE.

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So anyway, I thought you’d like to see what we got up to:

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Warm up

About 3-5 minutes jogging, followed by an unloaded full body complex of lunges, squats, push ups and more.

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Stage 1: Run and Rep (the real R&R!)

30 paces sprint: 10-25 push ups: 30 paces sprint: 10-25 squats: 30 paces sprint: 10 single leg squats per leg: 30 pace sprint: plank to push up position switch: 30 pace sprint. Repeated x 2-3

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Stage 2: Lunge and Leg it

20 walking lunges: 70 meter sprint. Repeated x 2

40 walking lunges: 50 meter sprint. Repeated x 2

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Stage 3: Buddy Bondage Push ups

Partner A is in full push up position on floor. Partner B has on hand on A’s ass, one on shoulder. 2 push ups. Shift round so both hands on A’s shoulders. 2 push ups. Shift round to other side, one hand on ass, one on shoulder. 2 push ups. Each repeat for 2:2:2, then 3:3:3: then 4:4:4, each with 20 squats in between each complete set.

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Stage 4: Ass blast and boot it

Tall to small squats x 20

Single leg jumps x 5 per leg

30 pace sprint x 1

Repeated x 3

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Stage 5: Piggy back hike

Patner A carries B for 30-50 paces, swap and B carries A back. Repeat x 3. No running allowed, just fast walking with knees slightly bent the whole time. Savage thigh burn.

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Stage 6 (optional): Run!

At the end of the workout, at least 8 of the team said ‘well we’re here, so let’s go for a little run’. So they smashed out a brisk 1.5 miles running to polish off the session.

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AMAZING workout, enjoyed by all.

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Try it out ;-)

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Andy

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WEATHER is NO EXCUSE, nor is TIME


December 2nd, 2010

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So today the whole of Weymouth has come to a monstrous stand still. Snow everywhere, cars sliding all over the place, kids launching snowballs in your face, and facilities closing for no apparent reason.

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I have to tell you that the weather is no excuse not to train! Yes it’s cold, so wrap up. Yes it’s dark, so get a head torch on your skull. Yes it’s easier to sit at home watching Jeremy Kyle and eating chocolate buttons, and plumping up ‘because it’s that time of year’. It’s not however so easy to get into shape, after you’ve let yourself get in even worse shape than last week, and the week before that, and the month before that and so on. You gotta do what you gotta do to get results. So get your ass out there and train. Whether you’re just heading out for a walk because the gyms closed, or maybe a run, perhaps you’re gonna hit out a bodyweight workout in the snow filled park. Whatever you need to do, DO IT. If you don;t want to get outside, then do it indoors TRY THIS 4 MINUTE WORKOUT 4 TIMES IN A DAY if you’re not sure what to do.

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You’ll see how little of an excuse the weather is by watching the video in the top right of this post! Not the greatest workout ever arguably, BUT we got in there nonetheless!

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This evening my TO THE MAX program should be cancelled due to the snow, as the venue has told me they won’t open up for us. BUT, I know that all 24 of the people on the program are serious action takers, committed to success, and  WANT to train as much as I want to train them. So, this evening, we’re braving the cold, getting outdoors and we’re gonna have a BLAST with our triathlon training on the beach here in Weymouth. weather is no excuse, and lack of facilities is no more of an excuse than a little bad weather is.

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Anyway, I also wanted to make a confession today, because I’m not perfect, and I slip up, just like you do. You see, the past 4 weeks, I’d done what I tell SOOOOO many clients NOT to do. I’d let my work take over, and have let my training slip. Although I’d been still getting in around 5 sessions per week, I’d let my triathlon training fall onto the back burner. I’d been so busy with clients, planning for next year, courses, writing stuff, creating new things etc, that I found I didn’t have enough time to train. Or rather, I wasn’t MAKING enough time to train. Although 5 hours a week is a reasonable amount of training, and by no means lazy, I should’ve been doing close to double that to push toward my goal of hitting a sub 10h30m Ironman in Frankfurt in July.

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So what did I do? Well I did exactly as I tell my clients to do. I went back to my diary, rearranged a couple of things, PLANNED my week out to the minute, and made sure that I’d scheduled in enough time to work, learn, create, train and LIVE. All it takes to break the ‘no time to train’ excuse is a little planning, time management, and a willingness to get it done.

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Anyway, end of the story, I’m now back up to hitting my training targets, and also now have MORE TIME to do other stuff too. All because I managed to plan things a little better. If you’re lacking time, PLAN your week, and make sure you PLAN TIME TO TRAIN, as well as PREPARE FOOD.

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Have a great week. Be true to yourself and your body, and get some workouts in, NO MATTER WHAT!

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Andy ;-)

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Weymouth Personal Trainer: Interview with UK’s leading fat loss expert


November 30th, 2010

Hey guys, hope you’re well. Thought this might interest you:

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Basically I was privileged and really excited this week to be asked to do an interview by the UK’s leading fat loss expert- Paul Mort of thefitnesscamp.co.uk .

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Paul tours the UK and Europe teaching Personal Trainers and fitness instructors how to get great results and he’s personally mentored me.

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Here’s some of the interview we did:

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PM: So Andy, can you tell us a little bit about how you got into the business of weight loss and a little about your journey. I know you’re well into training, but what’s the story behind you?

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AS: Yeah, well I did a sports degree at Uni, and during the last year of that decided that I wanted to get into personal training. At that time, I was really into weights and all I wanted to do was get as big as I could, just like most 19-20 year old lads who hit the gym. I also got into running while at uni, banged a couple of decent half marathon times and kept training hard. I think what made me want to get into coaching others was the fact that I loved training so much, and couldn’t, and in fact still can;t, see how anyone couldn’t have it in their lives. Soon as I left uni, I set about getting myself into PT, so got the courses done, worked my ass off, studied under a pile of the worlds leading fitness minds including JC Santana and Dax Moy, and just did everything I could to get as good as I could be at training people. Through my years of training people, I found that I got very good at getting people to shift fat fast, and decided that that was one of the things I’d like to specialise in. For me it’s about getting changing people’s lives by getting their bodies to look, move and feel how they want them to. I find that my clients fat loss is just the same as me and my Ironman training and competing. The harder and better they work at it, the better the results. Same with me and my training. The better I train, the faster I get.

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PM: Wow, you really have ‘been there, done that’. Now lets get into the meat of the interview. What would you say are the 3 MOST IMPORTANT things when it comes to losing bodyfat

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AS: First off I’d say that you’ve gotta eat right. Everyone knows what they should eat Fresh food, and no crap. But so few people actually do it! I hit this on the head with my clients through my Hit & Miss Diet, which I’m actually currently turning into a 30-40 page document that I’m gonna let 1000 people download for free! Secondly is the training. This can be a little different to diet, as although everyone will admit that exercise is necessary for getting in shape, there’s still a lot of misconceptions about what they need to do to get into shape. So making sure the training is correct is vital. Lastly is the biggest one, and if they nail this then I can be sure they’ll almost instantly change their lives, and that’s commitment. No commitment equals no results, fact. You can’t cheat yourself to good health and fitness, and as soon as more people realise this, they’ll get the kind of results that my guys are getting every week.

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PM: Great stuff. So what would you say are the 3 BIGGEST MISTAKES you’re seeing people make

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AS: Ha, it’d be easy to say ”not doing the previous three things”, and that’s pretty much what I’d say. However, I’d also add a fourth and say that one of the main things is when people don;t make themselves accountable for their success. After all, I know that my methods work, not sometimes, not most of the time, but every time, when the client follows everything I tell them to do to the letter. But people are too quick to say things like ‘I had to have a drink coz it was my friends birthday’, or I had no time this afternoon so had to grab a sandwich’, or ‘I couldn’t find the necessary 15 minutes to train today’, and generally a pile of BS excuses like that. People need to realise in no uncertain terms that the success or failure of their mission is in their hands, no one elses.

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PM: you know, I see those all the time too and it makes me a little sad. So what would you say to motivate someone to finally get into great shape, even if they’ve tried everything?

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AS: Everyone’s different, and so has to be treated as such. Some people need a mahoosive kick up the arse, while others need an incentive. Some people need weekly measurements, or a weekly coaching call. Others will find one of my other clients or fitness class or bootcamp members to train with outside of time with me, and some will just need a little love! Ha

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PM: I’ve heard A LOT about your fitness bootcamps, can you tell me a little bit more about them and the training and nutrition plan that seems to be getting superb results?

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AS: Yes mate. Well They started initially as my Summer SLimmer program during the summer months, and these were quality. We were hitting the beach, the parks, the cliffs and hills, everywhere outdoors that would help us have a killer workout. Then the weather and sun disappeared so we took it inside, and I called it Wake up and Shape up, as it didn’t really warrant a summery name anymore. So thats been running since September, and we’ve got some great results. One of the guys lost 21lbs in 28 days in one of the camps, and that’s the current record. But in January things are changing. I’m going to be putting on a pile more sessions, giving people even more value for money in terms of the extras I’ll be giving them, and it’s generally gonna kick some serious ass. I’ll be using my FLAME principle, which is my Fat Loss Accelerating Metabolic Enhancement system, and this is the single most effective way I’ve found to burn fat in the quickest way possible. Nutrition is simple. Eat the good stuff, and stay away from the shit. The Hit & Miss Diet is where it’s at, and as well as this I’ve got a pile of other protocols to help people bust any plateaus too. The guys get a program to do in their own time too, which is up to 2 sessions per week, and these only take like 15-30 minutes so are dead easy to fit in between sessions with me. I love the program, and cant wait for january when things are gonna get insane.

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PM: Sounds amazing, in fact a lot of the principles make complete sense. So where can people find out more about you?

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AS: Glad you think so chief. Yep, well procisionfitness.com is the site to head to for info about me, and in a couple of weeks, I’ll be launching the all new weymouthfitnesscamp.co.uk too. There’s also a social members only social network site too, which I;m gonna use as added support so my guys get even more bang for their buck. I’m running a free fat loss seminar, provisionally at Weymouth Pavilion on January 12th, and with any luck I’ll get 100-200 people there who are keen to learn about what they need to do to get in shape. Should be quality!

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PM: Well Andy, thanks for your time, you’ve been a gent, and I hope it all goes off with a bang for you and your guys in January.

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AS: My pleasure mate, great working with you.

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So that’s how that went down anyway. Paul’s a great guy, and a great mentor of mine, and I’m really chuffed to be working with him.

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Eat clean, train mean, stay lean

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Andy

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Are YOU and action taker? Christmas Bootcamp Weymouth


November 30th, 2010

NEARLY CHRISTMAS!!!

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So we’re just shy of a month away from Christmas now, and that means parties, works do’s, treats in the house for the kids, dinner with friends, seeing family you’ve not seen since last Christmas and so on
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But what do you do? Do you say ‘I’m going to get in shape in January, so no need to worry about it yet’, or do you say ‘JANUARY?! I need to get in shape NOW!’?
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I know which one I’d recommend, and I’m sure you do too. On that note, check out this quick video I did for you this week on goal setting: http://www.youtube.com/watch?v=lfU-PBIhMq4
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Anyway, here are 4 reasons not to wait til January:
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You can enjoy yourself MORE:
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Simple. If you’ve done a pile of work and begun getting your body into great shape, your metabolism will already been on the up, you’ll be feeling and looking better, and when on Christmas day someone hands you a piece of cheesecake, that you have absolutely no room for as you’ve already just nailed 3 desserts, you can be like me and say ‘well, I’ve earnt it, so I’ll get it down somehow’. Simply put, if you’ve kept a pretty clean diet, and trained well up to Christmas, then you can feel good about actually eating whatever the hell you want to eat on Christmas day.
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Waiting sucks:
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Waiting for a bus sucks. Waiting for a train sucks. Waiting too long in a restaurant sucks. Waiting for someone else to get you in shape is pointless. Waiting for ‘the right time’ to start shaping up SUCKS. Come January, it’ll STILL be the same. You’ll be the one responsible for your own body shape destiny, no one else will get you to where you want to be. Ultimately it comes down to YOU. But why wait when you don’t have to? If I could buy a ticket to skip a bus line I would. Same for a train. If I could slip the waitress a fiver and get my food quicker I would. So if I was out of shape and needed to get myself looking good, why would I wait? I wouldn’t. I’d do something about it now. Today. If you could drop 10lbs BEFORE January, have an amazing Christmas eating and drinking what you want, and then when all your pals are just starting to think about losing weight, know that YOU already lost a load, would you want that? Of course you would. So WHY WAIT? Don’ tell yourself it’s a time thing. It’s not. Don’t tell yourself it’s a motivation thing. It doesn’t have to be. Don’t say it’s a ‘being too tired thing’. It’s not!
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Getting off to a running start:
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We’ve already briefly mentioned it. In January, YOU can be 10lbs lighter, fitter and sexier., while your buddy’s are just thinking about joining one of those horrendous women’s only fixed path machine circuit groups. Come January, would you rather hit the ground running, already with all the momentum you’ll need to see you through, or would you rather risk another year of ‘what could have been’?
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Waiting REALLY sucks:
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I forgot to mention this bit in the ‘waiting sucks’ bit, so have added it as it’s own, stand alone reason, and here goes. IF YOU SPENT YOUR LIFE WAITING TO CHANGE IT ON JANUARY 1st AND ONLY JANUARY 1st, YOU’D SPEND 364 DAYS OF THE YEAR WAITING FOR JANUARY 1st AND WOULD GET NOTHING ACCOMPLISHED.
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Hope the cap’s didn’t scare you there!
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Anyway look, I’m going to make this extremely simple for you right now. IF and only IF you are ready to be an action taker and not an excuse maker, then keep reading and this will be for you:
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WAKE UP AND SHAPE UP – CHRISTMAS MELTDOWN
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This kicks off on Monday December 6th, and is 3 x 45 minute early morning, metabolism boosting, ass (and excuse) whooping workouts, fat destroying workouts per week for the next 3 weeks up to Christmas! We are training Monday, Wednesday and Friday at 6.30-7.15am at St Aldhelm’s Church Hall, Radipole, Weymouth, and YOU are invited. This program takes you right up to Christmas eve, meaning that when we torch your metabolism on that morning, come Christmas Day, the rate at which you’ll be burning calories will still be through the roof, meaning much less of your Christmas eats and drinks will end up making you pile on weight.
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Sound good?
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I bet it does.
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As well as the coaching, you’ll also get 1 x FREE 20 minute coaching call with me, Dorset’s leading fat loss specialist, as well as a full nutritional plan with no calorie counting, point scoring or wasted time. EVEN BETTER than all that, you get a 100% money back guarantee that says that if you’ve not dropped at least 1 clothes size by Christmas, you’ll get EVERY PENNY BACK, PLUS free entry to the next program!
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All this for an investment of just £45. To sign up, do it right now over at http://www.procisionfitness.com/fitness_classes.html All you need to do is scroll down the page, click on the PayPal button on the Wake up and Shape up box, and pay an initial £40 to secure your place (the remaining £5 is payable at session 1).
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So that’s it.
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The program is gonna be a hoot, and there are just 16 spaces available, so if you want one, get one today!
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Are YOU an action taker? Marcus is . . . .  http://www.youtube.com/watch?v=YsFzU_feSVk
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If you’re not, then feel free to try the magical power plate I’m ranting about in the top right of your screen!

Here’s the link again: http://www.procisionfitness.com/fitness_classes.html
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Andy Sloan BA (Hons), MMA – CSCC
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Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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Why Crunches DON’T WORK!


November 27th, 2010

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Hey, so I’m feeling a little lazy right now, so have just stolen an awesome little blog post by my buddy Tim Megginson, who’s destroying some serious fat stores of his clients in Cambridgeshire.

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Anyway, check it out and be enlightened . . . .

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I’m always amazed at how many people in the gym nowadays spend hours doing stomach crunches. Yet to no avail as their bodies never ever change.

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The truth is this.. Crunches don’t work and they never will. A couple of years ago, Men’s Health magazine made a big deal about a research study proving you would need to do 20,000 crunches to burn 1 pound of belly fat. Twenty thousand! Even a “crunch fanatic” would need a few days to do 20,000 crunches. The bottom line is that ab crunches are a HUGE waste of time when you are trying to lose belly fat.

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You would probably get better abs from not even working that area. You see, we all have abdominals there just hidden under our party pack. 6 pack abs will come from doing high intensity work involving many muscles in the body to achieve fat loss. Not a burnt out mid section from doing too many crunches each week. Weight is also a very poor measure to go by, when you get to the stage of having minimal body fat and you want to reveal your abs, chances are you will make small gains in weight as the core musculature will weigh more than the flabby bits you are looking to burn off.

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Abs are not supercharged you do not need to do 600 sit ups a day, besides the fact that this is dangerous. Imagine this- a man walks into a gym does 3 sets of 200 bench presses and the 3 sets of 200 pull ups and so on.. That would be ridiculous! The high reps for tone myth is stuff of the dark ages now, you need to get with the times, the abs like any musculature of the body need to be worked within normal hypertrophy (size gaining) rep ranges and tempos in order to develop muscle tone. Toning does NOT happen with more repetitions of a movement! The core zone (mid section) also needs to be worked using bridging (stabilisation) exercises as well as rotation and extension. Not just constant bouts of spine flexion.

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As well as being absolutely useless the constant movement pattern of spine flexion (stomach crunches) will lead to lower back pain and a nasty bit of flab storage just at the bottom of the stomach. This is because generally you will have the hips flexed tightly in this crunch position. Constant flexing in this position can lead to the pelvic bones being pulled forward out of optimal alignment with the skeleton. Okay this becomes technical, but simply put you will be pulling the lower back in more tightly causing a tightness often leading to lower back ache.

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This pelvic tilt will also allow visceral (internal organs of the gut) to almost spill out forwards from the pelvis. This results in the small pouch of fat that a lot of people get right at the bottom of your stomach. This commonly seen with people that crunch with very poor technique and get really flexed at the hips. This can also lead to very poor core development, and incorrect firing sequences, through the TVA (transversus abdominas) which can result in problems at the hips.

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All told, we need to put a stop to the abdominal crunch before more people damage themselves. If they got results the people that did them the most, would have great abs. As Paul Mort says ‘”the best abs exercise you can do is called the ‘plate push away’ that plate of pasta push it away”. On serious note, if you want abs, firstly you need address your nutrition, your eating habits need to be sound to get you losing the fat. Secondly you need to address the core zone with stabilisation exercises such as plank and side plank; Rotational exercises such as Russian twists and Woodchops; And flexion and extension exercises such as stability ball full range abs draw ins.

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To target Fat Loss- this is the main component of having visible abs. You need to look at high intensity interval training protocols. Preferably compound resistance movements, put together in circuit and complex style formats as well as brutal interval cardio sessions.

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Tim Megginson

http://www.fitnesstm.co.uk/

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Fuel yourself to triathlon success


November 27th, 2010

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If you’re an endurance athlete reading this, the chances are that right now, you’re used to fuelling your body to meet your increase caloric expenditure with foods such as pasta, bagels, bread, milk, cheese, and pretty much anything that’s calorie dense, and that will help you to maintain a reasonable balance between calories in vs calories out.

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But, the chances are also that you’re recovery time between workouts is slow, you suffer from a  lack of energy, frequently feel bloated, your guts may feel messy during training, and you frequently seem to hit ‘the wall’ during training and racing. It shouldn’t be like that!

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As an endurance athlete, whether recreational, age grouper or pro, you will be burning around 1000-3000 calories per day more than mere mortals. But most endurance athletes seem to think that because of this higher demand, that they can eat pretty much what they want in order to satisfy the energy requirements of the body. Too many people end up using their training volume as an excuse to eat a diet high in refined foods when really, training and competing should be a reason for them eating a healthy, well balanced diet.

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Consuming a diet high in foods such as the aforementioned, as well as things like sweets, biscuits, pastries, cakes, muffins and all those other tasty treats, leads to heightened blood sugar levels. During exercise, the excess glucose can be used as an energy source, but where most endurance athletes continue to consume these foods during their ‘normal’ daily life, it leads to increased free radical damage within the body, inflammation, poor recovery time in between workouts, and an increased potential for insulin resistance.

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When you add the above to the high training volume, which itself causes inflammation within the soft tissues of the body, this further negatively affects the bodies internal function, and subsequent performance. If the inflammation is chronic, then the athlete will end up with sore joints, fatigue, poor and incomplete recovery, increased incidence of sickness and poor sleep patterns. Studies are also showing that a diet that is high in refined carbs, is strongly linked to an increase in LDL (bad) cholesterol production, which opens you up to a whole new world of problems, such as coronary heart disease, atherosclerosis and strokes.

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In addition tot he above, many people have food intolerances, most of which are completely un noticed, or ignored. The diet that’s high in calorie dense, nutrient scare foods is one which increased the consumption of common intolerants such as dairy, wheat and gluten. These intolerances often manifest themselves as bloating, constipation, diarrhoea, gas, weakened immune function, and generally feeling like crap. Most people will put these symptoms down to their training volume, when really it’s usually predominantly down to having a less than satisfactory diet.

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With an exercise regime such as that of a triathlete and endurance athlete, your body is already under a pretty big level of stress, so your diet should be one which support your health, as opposed to one which ends up adding to the internal stresses of training. In a nutshell, nutrition should support your training, rather than simply being a case of ‘calories in vs calories out’.

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When working on the nutritional program of an endurance athlete, the very first thing that we will do is to find out which foods are causing, or could cause, problems. To do this we will eliminate the common intolerants such as wheat, gluten, dairy, grains, caffeine and alcohol for one month. This means that the athlete will eat a diet that composes of entirely fresh, wholesome foods. Wheat and cereal based carbohydrates will therefore be replaced with foods such as quinoa, amaranth, millet, lentils, chickpeas, sweet potatoes and yams. Healthy fats are consumed through foods such as seeds, nuts, fresh fish, coconut oils and avocado. Lean protein needs are met by many of the above foods, as well as lean meat such as organic beef, lamb, chicken, turkey, pheasant and eggs. Eggs will occasionally however be taken out of the diet also, as it is possible, and common, for people to be intolerant to these. The athlete will consume plenty of fresh fruit, and loads of vegetables also, to ensure the body is receiving a high level of good quality vitamins and minerals.

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After this initial month, we will gradually and systematically re-introduce certain foods to see whether they have a negative effect on the athletes feeling of wellbeing. If any ill-effects are felt, such as bloating, cramps, fatigue, or digestive problems, we can be pretty safe to say that their body doesn’t want to be eating that food, so we get rid of it for good. If however the body has no negative reaction, we can determine that the body is able to handle that food well, and so can be reintroduced in moderation.

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The end result is that the athlete will end up at the end of the process knowing what foods are going to be of actual benefit to his/her health and physical and mental performance, and the foods that it is necessary to avoid. This then allows the athlete to complete their training regime in the knowledge that the nutritional strategy is supporting rather than inhibiting their performance. Improved diet leads to improved performance. Many people will often say that sports performance is 50% training and 50% nutrition, but I would totally disagree. It’s 100% nutrition, and 100% training, so train well, cut out the crap, eat fresh, and gain the competitive edge.

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To your success

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Andy ;-)

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