Thursday, January 31, 2019

Phil Jeremy Personal Training: SPRING CLEAN ..... THE TOP 5 STEPS TO A NEW BODY.

Phil Jeremy Personal Training: SPRING CLEAN ..... THE TOP 5 STEPS TO A NEW BODY.: Now I'm not about to discuss how busy I am cleaning windows, vacuuming the carpets and polishing my kettlebells ! Though having just ...

Tuesday, January 29, 2019

Phil Jeremy Personal Training: FAT OR FIT ... IT'S YOUR CHOICE.

Phil Jeremy Personal Training: FAT OR FIT ... IT'S YOUR CHOICE.: Yes you do have a choice and it's your decision. A fellow health professional was telling me a story the other day of a 43 year old wom...

Friday, January 25, 2019

FAT OR FIT ... IT'S YOUR CHOICE.

Yes you do have a choice and it's your decision. A fellow health professional was telling me a story the other day of a 43 year old woman whose Doctor had recommended  a very expensive diet expert who had given her a specialized nutrition plan, all very complicated and involved, so much so that she didn't even look at it.
   When asked by my friend what her normal day was, it consisted of fruit, yogurt, cereal/ bread/croissant or waffle and juice for breakfast. She would go out to a café for soup and some salad at lunchtime plus 1 small glass of wine, a mid afternoon snack, then a late evening dinner of protein /veg with potatoes/rice/pasta ... and maybe 2 or 3 glasses of wine plus a naughty desert a few times a week. I'm sure she was probably having a few more 'naughty things' that she didn't tell us about as well. She did no exercise save for the occasional 15 minute walk now and again. She was 38% Body Fat but felt she was about 25% and didn't consider herself to be much overweight and in fact she thought she ate quite well. (Everybody says that). The idea that you can be fat and healthy is a clinically proven myth, so get over it.
This is a classic case, so let's break it down.


Firstly this woman is clinically obese and is ripe for some serious health issues in the years to come.
Secondly for someone this fat her diet is very poor, actually to be honest its atrocious.

BREAKFAST
You may think her breakfast is okay but as ever the devil is in the detail. She is consuming mostly sugar and bad fats. All fruit is sugar, her yogurt was the usual fruit flavoured sugar loaded supposedly healthy type.
It should have been full fat Greek yogurt and half a small pot at that with perhaps few blueberries, 1/3 banana and then protein powder. No croissants bread waffles or juice. (Its all sugar, sugar, sugar!)
And no special high fibre Alpen/granola/ healthy cereal either, its all crap.
 What she actually needs to do is switch to protein and vegetables and no juice and a very small amount of fruit, if any. She should always have a Green drink, fish oil, probiotics and vitamins and a small handful of nuts and seeds. It amazes me why hardly anyone has green drinks for breakfast, I just can't fathom it. All fit, healthy and lean people consume some form of Green drink with ingredients such as wheatgrass/ barley grass/ spirulina/ chlorophyll/ seaweed/ kelp/ enzymes/ bacterial cultures/ spinach/ ginger/ turmeric. You can buy it or make your own. I do both, it takes seconds and you are flooding your body with healthy nutrients the moment you wake up. The difference between this and a waffle/croissant is so obvious it beggars belief.




      IT'S YOUR CHOICE FOR BREAKFAST ... but remember there are consequences.












If you want to try intermittent fasting and skip breakfast there can be benefits but you need to know how to do this the right way but at this stage she needs to keep it simple. If you consume protein/vegetables you will feel fuller and avoid the mid morning crash from all that sugar you had for breakfast. I have found that for most people changing there current breakfast routine is the fastest way to healthy fat loss.

LUNCH
Get rid of the soup for lunch and instead have chicken/fish/meat with a lot, and I mean a lot, of salad or vegetables, no sauces. I am always amazed how many restaurants provide you with so little salad or vegetables. I was in a fairly decent café the other day and the waiter said they had no vegetables when I asked for them, as in NONE. Utterly bizarre and in the UK and the USA they smother the salad with some type of crap dressing. I always have to ask to have it separate. In other words the simple healthy ways of preparing and presenting food are being avoided, I just don't get it.

The amount of people who have soup for lunch and are overweight is incredible, you would have thought by now that they had figured out that there must be a problem.

Let me be clear, there are ways of preparing nutritious soup properly but most people don't know how to do it and besides it's much better to consume healthy protein and crunchy fibrous vegetables.
As for one glass of wine please don't get me started. By the time she tots up that plus the evening glass or 2 or 3 she's probably consuming at least 25 glasses of wine a week! That's ALOT of sugar which is going to turn to fat. She needs to start drinking 2+ litres of water a day.
Stop drinking alcohol for a month and see how you feel. I promise you will notice a difference.

DINNER
The first issue is she eats it late but at least she had protein for dinner but then spoilt it with a ton of carbs. Before someone jumps in here, I know carbs are not all bad but at 40% body fat they are! She has to cut her body fat first and then she can reintroduce some 'good' carbs (e.g. Quinoa, Sweet potatoes, Brown rice, Oats), perhaps in a few weeks time.
 I suspect the naughty desert was more than once a week and was probably not just a little naughty but positively pornographic.
 I ran the Grand Canyon from rim to rim for over 8 hours and consumed very few carbs before, during or after the run, I didn't need them because I have enough stored fat for energy; and I was 9% Body fat ... and so if I don't need them to do a run like that then why does she need them sitting around doing nothing? I eat quality carbs about 3-4 times per week for dinner or lunch and that's it.


If you eat carbs for breakfast, lunch and dinner then you are on massive overload, the fact you see everyone else doing it doesn't make it right, they are probably enormous too.
She needs to start exercising for  a minimum of 3/4 hours a week, say 30 mins per day, starting with walking and then moving on to a planned exercise regime that will metabolically disturb her body into losing fat, 20 minutes of high intensity a day 2/3 times per week plus a strength and conditioning routine twice a week would be a sensible goal to aim for.
 If she did this then within a week she would start losing fat and in a healthy nutritionally balanced way ... and she can eat more than she is doing now so will not feel hungry at all because she will be eating the right food.
If she ate like this and had decent training advice she'd look like a million dollars in a few months. How do I know? because I've done this with client after client and it always works, every time.
It really isn't complicated, you don't need a specialist dietician you just need to change the basics of your routine to the correct way to eat and exercise. I've also found that when someone starts to live a healthier lifestyle and they see the positive results then they want to keep it going and improve on it even more, so it has a processional positive effect. There mood and sense of well being is enhanced, they have more energy and want this new lifestyle to be permanent.
Remember every person I see thinks that their health problems are unique and  therefore more complicated but I'm afraid in most cases that's a load of garbage plain and simple.

Get off your 'special diet', throw away all your useless pills and overprescribed medicines and get your body back into a state of harmonious natural balance by eating properly and exercising effectively.
Its your choice, just decide and do it.

           If you have any questions or seek further advice then please email me at phil@modelplan.co.uk 

Monday, August 6, 2018

Phil Jeremy Personal Training: FIRE AND RAIN - ALL WEATHER TRAINING.

Phil Jeremy Personal Training: FIRE AND RAIN - ALL WEATHER TRAINING.:     At present I am in the serious summer heat of the South of France and all I hear is people going around saying, 'It's far too...

FIRE AND RAIN - ALL WEATHER TRAINING.

 
  At present I am in the serious summer heat of the South of France and all I hear is people going around saying, 'It's far too hot to train in this heat', perversely I would hear the exact same opposite statement in Yorkshire in the cold winter. I guess for the great unfit, overweight and lazy it is never the right time... ces't la vie.
   Training in poor weather be it freezing cold or boiling hot needs some thought. I have run up mountains in horrendous weather but there was a reason and that was to train in conditions I may find myself in a race. I have always adapted training both for myself and my clients to their ability, their goals and also to where I am and the conditions that exist at the time. I see no glory or benefit in doing press ups in a puddle, KB swings in horizontal rain or deadlifts in a snowdrift, athletes don't do it so why should you.
Of course there are many exercises that you can do in bad weather but you have to use a degree of common sense. You can run in all weathers in fact running in the rain is exhilarating and it keeps you cool. One of my clients, Mike, reminded me of a tip that I gave him awhile back which was if you wear a cap when running in the rain you hardly notice it all and I still believe that to be true. Sprinting on an all weather running track is also a great exercise in very cold or wet weather but personally I wouldn't dream of lifting weights outside in the rain, it's too easy to slip or have bad form and injure yourself, it's just plain stupid. If you have some cover or shelter from the elements then fine but otherwise its meaningless. I read comments that somebody was lifting heavy weights in a torrential hail storm with thunder and lightning all around and what a legend or bad ass they are. What do you want... a cookie? Its bullshit. I'm afraid the word 'legend' is grossly overused, Alexander the Great is a legend, so let's put this into perspective.

 If you want to walk the dog, go for a brisk hike or a short jog then fine but if you want to train effectively to achieve a long term goal then you must target the right muscle groups in the right way and in the right conditions in order to elicit the maximum response.

   Training in very hot weather is tricky. There can be benefits such as doing a 'heat run' but again this is a targeted exercise for the reasons of adaptation, the same would apply to cycling. Elite cyclists train in hot weather (as well as altitude) as this will cause the body to produce more red blood cells and you can gain significant improvements in your VO2 max.Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures. In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon.
 Sprinting can be helpful but if it's too hot then your performance will suffer so they will need to be short sharp sessions such as 12-15 second OTM (on the minute) hill sprints.
  If you are not used to doing anything as extreme as this, I would advise having a medical check up beforehand.
 Swimming is obvious in hot weather as long as your not just lying on your back doing impressions of a sea lion or floating on some giant inflatable rubber duck. I would particularly recommend pool sprinting, it's a surprisingly demanding yet effective form of training with no impact stress.  If you like training outside, as I do, then weight training is fine if you are in the shade but again common sense should prevail, keep the sessions short. Tempo running in hot weather should be kept to about 70% - 80% of your max heart rate as it is extremely demanding …. then again I know many of my clients think that Tempo running should be avoided altogether!

     It's all based around the risk /reward ratio, what is going to be the most effective and hopefully enjoyable training that you can do that will engender the greatest benefits?

 This year we had heavy winter snowfalls in Europe so running in the snow was an option if you have the right cleats, in fact on a
brisk morning it's exhilarating. The air temperature keeps you cool and you can just go out and enjoy yourself in raw nature, I love it. I did quite a few of these extreme cold weather runs this year however on one occasion I ran in the wet, over very rocky terrain but with the wrong trainers on and I slipped, cut my head open and needed stitches. It was stupid and lazy of me and I should no better but hey, shit happens.
    Now across the globe we have had record summer temperatures so again you have to adapt your training accordingly. I look upon these changes as an opportunity to vary my training schedule and so provide a different stimulus therefore improving your fitness, strength and overall conditioning.
 There are exceptions of course. In many countries this year there have been raging fires due to the dry conditions. I would have thought common sense would tell you not to train near a wildfire but apparently some people like the risk, a bit like Tornado chasers. The US Environmental Protection Agency actually issues warnings and advice, as do other countries. Remember if the fire doesn't get you, the smoke will and if that doesn't, the heat will, so forget about it. The general advice is that you need to be at least 10 miles away. And even after a fire you should be careful, don’t trust a dust mask to protect you as in addition to fine particles, wildfire smoke also contains a mixture of gases, including toxic carbon monoxide that the masks don't filter out. So you might think you look cool like Bane in Batman but actually you look like a weirdo.

High humidity is another issue that can cause difficulties 
The risk of overheating, heat exhaustion or Hyponatremia is obviously higher during humid workouts because the body is working harder to cool off in the saturated air.  The more humid it is, the more water there is in the air, and thus the evaporation of sweat is more difficult. Today I ran in 83%  Humidity which is very high, it was tough but I had an interesting result. My time over a course which I have run for over 10 years was the fastest ever! My average time is 58 minutes and yet today I did it in 46 minutes despite the heat.
  This was not an isolated case as just over a week ago the same thing happened. The predicted weather was to be over 30c (90f) and I had scheduled to do a 20k trail run in the hills near where I live so accordingly I got up early in the cool of the morning. It got super hot towards the end but the majority of the run was in shade. I normally go through .75 of a litre per hour but took extra due to the heat, when I got back I found that I had drunk 1.25 litres per hour.  I also consumed 1/2 litre of neutral pH balance sports drink plus 2 x S-Caps (salt). In more extreme weather you have to be diligent both in your preparation and execution. The surprising thing in these challenging conditions is that I took 8 minutes off my fastest time on this route too. There are many examples of athletes setting record times in extreme conditions so one must not automatically presume that your performance will suffer.


   In my case there is no doubt that these personal best times of late are as a result of  my strength and metabolic conditioning workouts, not more running. I have completely redesigned my metabolic training by utilising all three energy pathways in a variety of ways, such as intensity, heart rate % of VO2 max, rep range, TUT and rest periods as well as sprints, tempo and short threshold runs. I have been consistently alternating the workouts to try and increase my lactate threshold and it appears to be bearing fruit, even in this weather.

    It is for these reasons that I never once think of the weather conditions as a convenient excuse not to do it but more as an opportunity. My clients know this and so we can have fun playing around with the different options. Sometimes I will present them with a choice of training options on a given day and let them decide; although the comments I get seem to be along the lines of, 'What sort of choice is that?.... to which my reply is usually 'Stop moaning'. As you can see, not only am I an extremely understanding trainer but also a hell of a nice guy. 😊😊
     Even in the South of France in the summer I see people jogging along the road with no hat or water. It's either ignorance or stupidity as I would have thought by now most people will have heard of dehydration. Then again in the Grand Canyon there are countless signs warning you not to venture down without the proper clothing, footwear, hats, water etc and yet you see literally hundreds of people doing exactly the opposite … go figure.
   One final point, if you do exercise outside at home in warm weather have a thought for your neighbours. I train with great intensity, panting, grunting and breathing heavily and apparently on more than one occasion some of the neighbours, from quite a distance away, have been in their gardens and been disturbed by what they thought was some sort of Adult film audition!

 I digress, the main point is that the world climate is not always predictable but if you think, do a little planning and adapt the exercise accordingly then there is no excuse not to train be it sun, snow, fire or rain.


  
 

Friday, July 13, 2018

Phil Jeremy Personal Training: INTENSE FAT BURNING

Phil Jeremy Personal Training: INTENSE FAT BURNING: Apologies for my lack of blogging over the past few months but as some of you know I have been in France and back into full time training. ...

INTENSE FAT BURNING

Apologies for my lack of blogging over the past few months but as some of you know I have been in France and back into full time training.
Recently my son, after a rather intense workout, asked me if I train all my clients the way we had just done. My reply was 'absolutely' … and his response was, 'I 'am surprised you have any clients at all!'
   As he is super fit and 8% Body fat I thought some further analysis and discussion was necessary.
 He strength trains twice a week and practises Brazilian jujitsu three times a week and yet he thought the workout was 'brutal'.
  His main point was that though this type of training will torch body fat and increase muscle growth, what you eat afterwards becomes extremely important.
He is of course correct which leads me to the whole argument about nutrition … again.
  Over the past few months I have had some outstanding results with my clients fat loss. This is for many people the main goal, muscle growth being the other side of the equation.
Could this type of workout effect that?
The answer is yes, in two ways, good and not so good.
With an intense fat burning workout you are using mainly the glycogen stored in your body and any carbs you might eat prior to the workout. It is often misconstrued that if you eat protein and no carbs after the workout then you will keep burning fat, which is true, but there is a 'but'.
  For muscle growth you also need carbs, they are not the enemy as so many people believe.

If you have used the glycogen stored in your muscles during the workout then your muscles will not grow.

For protein synthesis to take place you need carbs as well. This is extremely important and must not be overlooked.
  My fat burning workouts are without doubt intense, be it weights, HIITs or sprinting. If you don't give 100% then its not going to burn fat.
 Of course there is another way to burn fat which involves long slow distance running but again lets be clear how this works. A 30 minute jog or walk is not a workout, it might be enjoyable, energising, good for the heart, life affirming and bring you closer to nature, God and the Universe but it ain't going to burn any fat.
If you want to burn fat in running then you must either do Sprints (where you burn stored glycogen) or run a long way or for a long time because fat is then the main fuel source once your glycogen has run out but, hear I go again with another 'but'.
   Running a long way is extreme and therefore is in itself, intense. You will burn fat but the difference is you will not build muscle, in fact over time you will lose muscle unless you eat a good balance of nutrient dense food.
   So long slow distance running has its place as long as you know what you are doing and how to fuel correctly, unfortunately most people don't.
  Short fat burning workouts, if you eat carbs and protein after, will cut fat and increase muscle growth at the same time, which is why it is a win win for most people.
    I get angry when I see so many overweight people jogging along for 20 minutes then complaining that they are not losing weight. Its not rocket science but it is scientific .
 I did a workout this morning with two super fit clients who gave 100% and I copy it below. This is High intensity fat burning and this is what is required to cut fat, its that simple. If you fuel correctly afterwards then its easy. A workout similar to this twice a week with either one (or two}strength sessions plus a running workout or a mixture of all 4 in varied ways each week and that's it.
    If you have not run for a long time and you jog 3 times a week, in the first 6 weeks you will lose some fat after but that your body has adapted so you lose very little.
 By alternating the types of workout I have described below every week you will  achieve your goal much faster. A simple rule for nutrition is eat mostly protein and vegetables for all meals with some slow carbs such as rice or quinoa on workout days and only in the meal after your workout. No alcohol. Try this for 3 weeks and see the results for yourself..... I challenge you.
 This is how you burn fat fast. There are millions of books written plus videos and TV programmes about exercise and diet and yet what I have just told you is all you need to know.... Now do it!
     INTENSE FAT BURNER
   Do A1 to A4 then repeat 3 times before moving on to B  
       ( Choose a weight where the last 2 reps are hard. You need Dumbbells - DB and possibly a Barbell - BB for the Military press )  



Grouping
Exercise

SHORT 20 sec rest !!
   Sets  

                 



Rest



A1

DB/BB Military Press
 

3 x 12 reps



20 sec



A2

DB Prisoner squats
 

3 x30 reps 



20 sec



A3

DB Renegade rows with push up

3 x 10 reps



20 sec



A4
 
________________

Tuck jumps (Knees high)
 
___________________________

3 x 15 reps
 
___________


   30 secs
at end of A4
________
 


   B1               
Burpee scissors
(Press up /4 scissors/Jump)

3 x 10 reps



20 sec



  B2

Sumo squat to Bicep curl

3x12 reps



20 sec



  B3

Jump lunges

3x 25 reps



20 sec



  B4
 
___________

Bench Dips
 
_______________________
 

3 x 25 reps
 
___________



30 sec at end of round
________




REST 30 secs only after each round and repeat







FINISHER 
Hill Sprints     

 4 x 12 secs



 20 sec rest




                                              
  

Friday, March 23, 2018

Phil Jeremy Personal Training: SPRING CLEAN ..... THE TOP 5 STEPS TO A NEW BODY.

Phil Jeremy Personal Training: SPRING CLEAN ..... THE TOP 5 STEPS TO A NEW BODY.: Now I'm not about to discuss how busy I am cleaning windows, vacuuming the carpets and polishing my kettlebells ! Though having just ...

SPRING CLEAN ..... THE TOP 5 STEPS TO A NEW BODY.


Now I'm not about to discuss how busy I am cleaning windows, vacuuming the carpets and polishing my kettlebells ! Though having just got back from some pretty intense training in Spain my sports equipment was certainly in need of a bit of touch up ... so to speak.
It seems to have been a pretty cold winter across the globe and as a result people usually eat more and exercise less. I know they often have a go and try a bit in January but this ends up being a false start and they fall back into the old unfit and unhealthy ways. The weather is depressing and so is the waist measurement.
If this is you or even if you need to kick-start your health then now is the time. The animals are coming out of hibernation and so should you. Soon you won't be able to hide that new roll of fat under your coat as Spring is here....and then Summer, which means less clothes and God forbid, you may have to bare some flesh !
Maybe you have been persevering through the winter doing press ups in puddles and running in the rain but now you are beginning to feel a little demotivated, no matter, at least you tried but now its time to re-group and reset your health and fitness for the year ahead.
As some of you are aware I scaled back many of my personal training commitments last year. I used this time to broaden my understanding of training and nutrition through further qualifications, education and research....as well as through my own trial and error of new techniques and methods.
I am presently writing an e-book in which I explain the theory and practice of a new easy, effective training and nutrition protocol. It's called:- The Triple Lock Method © which I will be previewing at a later date in these blogs.
For now though let us get back to your spring clean ... because I know you are bursting to get started.
            
TOP 5 STEPS TO A NEW BODY

1 Stop what you are doing.
This is obvious. If you overweight or have recently put on weight, feel sluggish, have had winter colds and flu, can't sleep, your skin feels terrible, digestive issues, have low energy ... or no energy then clearly whatever it is your doing is not working, so stop.
    Please don't tell me that you eat really healthy because actually you don't. This may sound harsh but it's the truth. People who eat healthy have lean, fit bodies, they don't get colds in the winter, don't feel sluggish, they have quality sleep and lots of vitality. This also applies to exercise, it may be the wrong type or too stressful or just plain ineffective. Poor nutrition and lousy exercise choices lead to an acid environment in the body, your cortisol rises and the rest of your hormones become unbalanced, inflammation abounds. In this environment internally your body resembles a swamp. This is where germs and bacteria thrive. We have to get this swamp cleared out and moving, so the next step is:-


MY FRIDGE
2 Reduce the acid foods... then alkalize the body.
 So acid foods would be Sugar, sugar, sugar and sugar ... for starters. All processed food and sodas, alcohol and cereals. Remember if it doesn't decay when left out then its bad. Good food decays, bad food doesn't. Please remember even honey is sugar, no matter how natural orange juice may be its still an enormous amount of sugar. Reduce these foods and replace with alkaline foods such as a wide variety of vegetables, unsweetened full fat yoghurt, herbs, spices, beans and lentils, quinoa, oats and especially green drinks as well as healthy fats such as olive oil, coconut oil avocados, nuts and seeds.  Eat high quality proteins like organic meat, eggs and fish that will provide the largest nutrient and protein content per calorie. Try to avoid or reduce stress as this creates acid in the body, take up yoga, Pilates, have a massage, meditate, go for a long walk in nature, quieten the mind. Increase your vitamin D, Zinc, Magnesium and Vitamin B levels with supplements. Take a quality probiotic and drink a minimum of 2 litres of water a day

 3 Meal planning and Carb reduction.
  Plan your meals 3 days in advance, you should know what you are eating and when. Buy the healthy food choices in advance so that is all you have in the house. Throw out the crap. Last month I went to a clients house and emptied half the kitchen cupboards into the trash. She actually had something called a Carb Cupboard! It was literally piled up with pasta, cereals, crisps, biscuits, sweets and chocolates. If all you have in your cupboard and fridge is healthy alkalizing foods then that is what you will eat. Nearly everyone will have a need to reduce carbs at first if they want to cut fat but later on you can begin to recycle healthy carbs back into your diet to help promote muscle synthesis...  don't ask, just trust me. Now that you have the healthy food, plan your meals. You should know today what you are having for breakfast, lunch and dinner tomorrow and approximately what time.
You have complete control of what goes into your gut, no one ate anything by accident. If you eat lots of pies you'll soon end up looking like one.

4 Take the miracle pill called exercise.
  The long term benefits are well documented but what about short term. There are fat burning exercises that you can do, the most effective being sprints, its quick and has a huge fat burning effect called EPOC but you knew that anyway, I hope. Long slow jogging will only work for people who have not exercised for a very long time. After 3 months there is no fat burning effect and none at all with regular joggers... and as for walking the dog, well, no comment. It has to be high intensity. Whether its lifting weights, running, cycling or even Brazilian jujitsu, it has to be done with full commitment, intensity and purpose. Vary your exercise regime so the body never knows what's coming next. Fat but fit is a well documented myth, if you are overweight your risk of heart disease sky rockets. Exercise will strengthen your heart, increase your range of motion, slow down the effects of ageing, cut fat and give a hormonal cascade of other benefits. Lift weights, start small and build slowly, increase the weight and vary the tempo with short rests to burn fat, promote muscle growth and promote those fat burning hormones. Get moving!

5 Programme your body to make fitness and health a habit.
  This is the key element to a new fit and healthy body, it must become a habit that you don't think about or question. I'm sure you don't procrastinate about brushing your teeth, getting dressed, checking your emails, its a habit you just do it. The way to a healthy fit and lean body is the same. I exercise a minimum of 3 times per week, it requires no thought, its a habit. My protein/vegetable breakfast is a habit. Drinking a green drink and taking my vitamins etc every morning is a habit, it never changes, I don't stop and think about it. I have a client who programmes me into his week. I turn up the same time every other day and off we go. He is a very successful and able person but he can be distracted and procrastinate like anybody else but he knows I'll be there, its a habit, it requires little or no mental energy, its easy. So how do we create a habit? You have to be consistent. Choose your training or exercise regime and begin. Commit to 30 days of, for example, every other day. Don't think just do it. Even if its a short session. Some people like the same time every day, I'm a bit weird I like to vary my training and the times I train, it keeps me fresh and interested. The consistency and habit is in the regular act of doing but the fun for me is shocking my body with a variety of exercise routines. Its extremely effective and simple.
There are many ways to achieve the body, health and fitness you desire but the basics always remain the same. Don't complicate things, keep it simple, begin the nutritious eating your body craves and  exercise with purpose and enthusiasm. You only have one body to get you through this life, respect it, its your responsibility, nobody else's.
If you start today on these 5 steps then I promise you a new body awaits.

 I mentioned the Triple Lock Method © earlier. 
  I have now created a brand new Triple Lock Personal Training Program © and will be coaching my clients on elements of this effective system in the coming months. For those of you in the South of France I will be back in May. A bientôt !
Contact me at:-  info@philjeremypersonaltraining.com
        

 




      





Tuesday, February 6, 2018

Phil Jeremy Personal Training: GOD'S OWN COUNTRY

Phil Jeremy Personal Training: GOD'S OWN COUNTRY: Me doing my Simba impression on Brimham Rocks  Although the phrase has been linked in various degrees to several places around the worl...