How you can reach your goals

Most people don’t know how to reach their goals or realise their true potential.

They think if they do this, a bit of that, then some more of this that magically whatever they want will fall in their lap.

That’s not how it works!

You see, there’s only one thing that must change (if you want to achieve a predetermined goal that you’ve set for yourself).

Your habits!

Take fitness as an example:

The vast majority of guys who want to get in shape will go the gym.

They go for a while and assume that one day they’ll wake up looking like Arnold in his prime. Or Brad Pitt in Fight Club (whichever floats their boat).

They put no conscious thought into changing their habits.

They won’t adjust their eating habits. And they’ll remain ignorant about their stress levels.

And a short while of after not seeing their desired results they’ll quit.

What I work on with my clients is getting them to focus on their HABITS, not their goals.

Their habits are will get them them to their goal.

I cannot stress enough the importance of your habits and routine.

Do they match your goals?

If someone looked at what you do each day would they be able to accurately guess what you’re trying to achieve?

Andrew

The Fitness Gentleman

P.S. If you feel as though you are ready to move the mental roadblocks stopping you from strengthening your body and your mindset so you can reach your goals. I invite you to a Free Discovery Call here where we can have a chat about your goals and how you can go about achieving them.

The internet, junk food and your brain

Everyday occurrences in our lives right? Well, maybe not every day with junk food.

But what you may not know is that these seamlessly benign things are Supernormal stimuli.

Which is a fake stimulus so powerful that we actually prefer it to the real thing!

Nobel Prize winner Nikolaas Tinbergen discovered this in his observations of nature:

*Butterflies would prefer a cardboard mate who had artificially enhanced marking.

*Stickleback fish would attack a wooden model more viciously if the underside was redder than in nature.

But how does this apply to us?

Well, the internet is so stimulating that it’s not uncommon to see people prioritizing it over their own ‘real’ life!

The other downside is that social media has been linked to increases in depression and anxiety.

And junk/fun food is engineered to be more appealing than its natural counterpart. This is to sell more units, lower production costs and extend shelf life.

The downside is it’s hard to say ‘no’ to food that stimulates us so much. Pretty obvious as obesity rates are skyrocketing.

So what can we do?

I would advocate you examine your relationship with the internet, junk food and other supernormal stimuli in your life.

Before partaking in an activity ask yourself ‘is this natural or is it enhanced’.

Now I’m not trying to demonize any of these things, but it would be prudent to be aware of them.

Swerve the burnout!

Contrary to popular belief, going at it hammer and tongue is not how you improve your performance.

It’s actually in the recovery where you grow/ improve.

So if you’ve ever heard the phrase ‘you’re only as good as your recovery’ it’s one that holds water!

Let me explain.

You’ll have as baseline performance level. And when you introduce physical or mental stressors this performance level drops.

Good recovery, which might include:

getting enough energy (calories) for physiological needs;

getting enough macronutrients and micronutrients;

proper hydration and electrolyte balance; nutrient timing for clients who need it (e.g., elite athletes);

supporting sleep

managing stress

These are the things that will see you recover to a performance level that surpasses where you were before the stressor.

Without good recovery you’ll experience chronic stress. And each time you subject yourself to stressors your performance level goes down.

Eventually you’ll hit a point where you’ll burn out.

You want to ensure that doesn’t happen! And that you are taking the right steps for your performance to grow and grow.

Pushing yourself and recovering better each time. So you are only experience acute stress (necessary for improvement).

Now, what if i told you that you don’t need more time to put this in place.

What if I told you that you could actually see this happen by doing less?!

You don’t need more exercise, to diet harder, to have perfect sleep or stress management routines.

You only need to improve what you are currently doing with those things!

Because the recipes you’re currently using aren’t getting you the results your after.

Which is why performance has begun to plateau. Energy levels have dropped and stress is running high.

But with the right plan and accountability your lifestyle routine can be optimisd. And take your output to a level you never thought possible.

Improved habits that will see you become:

fitter

focused

energised

stronger

confident

At the top of your game!

Click here for details

Addition not subtraction!

When it comes to improving our diets so many people go along with the popular trend of cutting things out.

In this hysteria of subtraction, we focus on the wrong thing. When we extract/take out, the problem is exacerbated.

We create restriction. Fear around food. And a very poor relationship with it.

‘is this bad for me?’

‘that’s not healthy’

‘that’s full of chemicals’

‘processed food is terrible for you’

We fail to see the woods for the trees! The bigger problem. In fact the biggest problem with how our diet effects our health.

Nutrient deficiency!

“Having ‘bad food’ in your diet isn’t the problem. Lack of nutrient dense food is!”

We become so obsessed with avoiding ‘the bad’ (not that there is any). We forget to include the ‘good’. The foods that make up these nutrient deficiencies!

Your diet is unique. But typically you could improve it by adding more foods that are:

*Protein dense.

*Minimally-processed “whole foods” (such as fruits and vegetables).

So I implore you. Stop cutting out! Start adding in!

The bet.

How’s it all going with your health and fitness drive?

Whatever your reason behind it. Maybe it’s your self-confidence; you’re not over enamoured with what you see when you look in the mirror.

Maybe it’s stemmed from you getting dressed in the morning and thinking to yourself ‘hmm this top wasn’t this tight before Christmas.’ 

It could be that your partner is highlighting stuff by making subtle hints. Maybe that Peloton bike they brought you for Christmas had an ulterior motive behind it?

Whichever it may be, these all feel pretty shit.

And maybe your new year’s resolution efforts have waned?

If they have don’t beat yourself up. It’s not you, it’s the method/strategy you chosen.

What you’ve tried hasn’t been sustainable.

Mainstream weight loss or fitness programs are nothing more than a roll of the dice!

They’re not a sensible bet!

The odds of you achieving success with these methods are minuscule.

Without accountability, a proven strategy, and support, you’ve got little to no chance.

How about rather than taking a punt, a flutter, a spin you make an investment?!

An investment in a strategy that will be the last you will ever need for your health and fitness.

No more confusion about what to do for getting fitter healthier, performing better looking good, and feeling great.

I know that taking that first step is the hardest. So I’ll make it easy for you. Click here

Surf the wave

When it comes to dieting reducing your calories through reducing portion sizes, or omitting a snack or meal (to create an energy deficit; the only way fat loss will occur!) is an easy way to achieve this.

Yet there will be something to consider during your dieting periods. Hunger!
Along with emotional eating and boredom, hunger is another test you will encounter on your health drive.

Not only is it one of the most powerful diet disruptors but it is also the most misunderstood.

The concept of stress eating and boredom eating are very straight forward. Stress levels are high, we eat something (usually fun food) and it temporarily makes us feel better. And boredom eating fills a void / gives us something to do during periods of downtime. Simple.

But hunger is a different animal. Our body brings about feelings of hunger (due to elevated levels of a hormone Ghrelin).

The common misconception is that as we go longer and longer without food our hunger levels increase.

So it makes sense to ‘flatten the curve’ by eating something. The hunger sensation is notable so we look to remedy this by eating something asap. This urgency sees us bypass mindfulness over what we choose to supress this pang! Making it hard to keep to our targets for our diet.

But, what actually happens (and this is prudent to recall during periods of hunger) is that our hunger levels come in waves.

You have condition these waves to peak and trough with your eating habits overs time. So you will feel hungry at the time you usually have a meal/snack.

So if you are cutting out a meal or snack to reduce your calories. Know that during the time where you would have had this meal/snack you will feel hungry. This is the peak/crest of the wave.

It’s your job to ride the wave, embrace the sensation, accept it and surf the hunger wave. The wave will die down/pass.

Dieting is much like surfing, you have to appreciate the waves if you want to be good at it.

If you would like to know how to reduce the intensity of these hunger wave check out my blog. How optimising ‘protein density’ can help you maintain muscle and stay full whilst dieting.

Peanuts

I’m going to share with you a story from when I was working in a Health Club.


I was delivering a seminar and afterwards a couple came to speak to me. They told me they had tried every fad diet and product that I had slammed in my talk. And they still were struggling with fat loss. I could see it in their eyes, hear it in their voices, they were desperate, at the end of their tether. We spoke briefly and they booked in for a consultation the following week.

When we met they brought with them their food diaries which I had asked for. As I reviewed their diaries I had to refrain from laughing at the bickering between them. As I went through one persons food diary the other would throw in dispersions and judgements. ‘I don’t know why you eat that crap’, ‘I told you not to eat that!’


What was confusing to me was that on reviewing their diaries, their diets looked pretty good. They were far from the best I had ever seen but far from the worst. The judgements and condescension from their partner were definitely unwarranted. It wasn’t evident understand why they were in the predicament they were.


My train of thought went to recording inaccuracy, which is very common. People underestimate their true calorie intake by astonishing percentages. I’m talking about possibly 45 percent! Depending on factors like age, sex and body composition.


I asked them in a polite way if they had recorded everything. And how accurate they thought they had been. It looked like they were very thorough. because things like takeaways and alcohol had were on there (plus the amount). Which some people tend to omit out of fear of judgement. There were even some corrections to amounts in their recording.


At this point it was a case of delving a little deeper into where things were going array. As the calories they were consuming were at an amount where they should be losing weight. I went through in detail each of the foods on their diaries to confirm amounts. And then we made a breakthrough.


I identified on both their lists a bag of peanuts. I knew the energy content of a bag of peanuts and confirmed with them it was just a bag. To throw more confusion into the mix they told me that sometimes they didn’t finish the bag. Befuddled by their congruence with what they had told me I sat there perplexed. Until a thought popped into my head.


‘Trust but verify’.


Maybe it was my assumption that had caused my confusion?!I loaded up on my phone images of different bags of peanuts. To my amazement they pointed at the bag they had been ‘snacking’ on was a kilo bag! Yep 4,300 calories per bag!


The reason for which was because they had heard that nuts were a ‘healthy’ snack. So they worked on the premise that it would be healthy to have a lot.
I explained that whilst nuts are a good source of nutrients it was the amount that was the issue.

Unless you are a heavyweight boxer or artic explorer it was unlikely you would need that much energy. Especially with their sedentary lifestyle. From here it was a simple switch to a small bag of peanuts. The most straight forward resolution I’ve ever made to improving someone’s health.


This simple change to their diet saw her close to 5 stone, and him nearly the same. But more importantly it has hugely improved the quality of their lives. They are more active, they have more energy and yes they still enjoy the odd peanut 🙂

The blame game

The big mindset switch for me, the thing that has helped me the most, was from when I was studying psychology.


It was something that resonated with me and has been so important in my perspective of life. Thinking about it today it’s almost like a secret that I’m so glad came to hear about.


This secret, this Bastian of power is taking responsibility. No longer believing that other things were to blame. It was down to me. Thinking this was flipped the narrative and meant I took charge of my life.


I believe that no matter what happens to me I created it on some level. I am responsible for it. It it’s not there because of my physical actions it’s there because of my mental action. Thoughts of things which I’ve attracted.


And here is why you might want to adopt this belief system, because the alternative is scary! Let me explain. If you’re not in control of your life, you’re not responsible. If you blame others or circumstances, you’ve got a big problem! Because you have no power to change it. You are impotent.


But with the belief system I’m proposing to you. the belief that you are not a victim of circumstance. If you believe that whatever has happened is down to you generating it on some level. Then if you don’t like it you can change it!


Do you see where I’m going with this? My point being that I’m not trying to make you feel culpable. But I’m empower you, so if you don’t like how things are going you know you can change them.


In victim mode the following things or circumstances are responsible for your health:


Carbs

Thyroid/slow metabolism

Big bones

Lack of time

Body type


When you take control /responsibility what you’ll see is that your poor health and fitness is down to:


Lack of self control

Unaware of energy balance

Overestimating your calorie expenditure

Rewarding yourself with food

Poor food choices

Poor stress coping mechanisms


Now I know it’s easy to play the blame game. I’ve been there. The universe, him, her, this, that and everything else but myself, was to blame for why I wasn’t where I wanted to be.


But once you take responsibility for everything, good or bad. You can take credit for the wins. But you must also take responsibility when it doesn’t go your way. Knowing that you can change it!


You are 100% in control of your health and fitness!

Baptism of fire

I remember when I first started in a Health Club many years ago and I had a consultation with a new client.


When I asked him about his goals I was a little taken back by what happened next.


He went to his bag and out from it he pulled a copy of Men’s Health magazine. He held the magazine and pointed to the bronzed Adonis on the front cover.


‘I want this guy’s body’ he said.


In my head I was thinking ‘this is something one would do in a barbers’.


This was one of my first consultations and turned out to be quite the baptism of fire. The rest of the consultation was spent managing expectations and understanding why he wanted this man’s body.


I mean the chap on the cover looked great and I could see the appeal. In my teens I would have had copies of these magazines and trying to emulate the model on the cover. Thinking this is what I need to look like.
Needless to say I never came close (partly because the info in the magazines was so confusing). Partly because of what I’m about to tell you next.
His goal, although endearing, didn’t make sense. He wanted to look like someone else!


I had to the explain to the portly, middle aged gentleman sitting in front of me. The professional model on the front cover had spent years training and nourishing himself to achieve that physique. It was his job to look like that.
Also the model would take extra steps in the months leading up to the shoot. Lighting, tanning, makeup and airbrushing would do the rest.


I told him that ‘the guy on the cover doesn’t even look like the guy on the cover!’


I explained to the gentleman that it would be prudent to focus on himself and getting his body to the best it can be. And we agreed on goals that were going to make him feel good about his body, improve his confidence and health.


This instance wasn’t a one off. I noticed more and more guys were proposing the same thing in consultations. And I know why. It’s because we are constantly subjected to these images of physical perfection. Magazines, advertisements, commercials etc. And we compare and contrast. We look at other people’s chapter twenty and compare it to our chapter one. This seldom feels good and it seems so far removed and unobtainable we become apathetic.


Now, if you didn’t already know; comparison is the thief of joy! So don’t do that! It’s not going to help. Yes you can appreciate the time and effort these people have devoted, but that is all.


When setting your goals concentrate on improving yourself. Becoming a better version of you, then put your energy into the small steps to achieve that. Things like:


*Eating better, without dieting or feeling deprived.

*Being active, no matter what shape you’re in now.

*Ditching the food rules, dropping the fad diets, and conflicting advice. *Building fitness into your life, without it taking over.

*Achieving and maintaining your goals, even when life gets busy.


Which will see you:


*Losing the weight/fat you haven’t been able to shed for years.

*Building physical strength and confidence in your body.

*Gaining mental confidence, no longer hiding your gifts and talents.

*Letting go of food confusion, learning what to do, how to do it.

*Getting off the diet roller coaster once and for all, and never looking back.


So, stop comparing yourself to others and start comparing yourself to your previous self.

What alchemy is this?!

You see your co worker, friend or family member at meal times and they seem to have a lot of food on their plate.

This isn’t the first time you’ve noticed. You ask yourself ‘how do they eat so much and stay slim?’


It feels like you’ve got hardly anything on your plate but you’re stuck in XL clothing. Nothing you’re doing is going to get you back into your suits. And now you’ve had to bite the bullet and buy the next size up.


All sorts of reasons come into your head to make sense of what is happening.


Maybe they have one of those fast metabolisms?!


‘Their meal seems to be low in carbs maybe that’s it?!’


You want to put an end to your curiosity but a thought stops you:


I couldn’t possible ask them how they are eating so much and stay so slim that would be rude.


So you there you are, left in wonderment.


Let me explain what is going on and put you out of your misery and confusion.


This is the majesty of energy balance at work.

That person has an equal amount of energy coming in as they do going out. Over the long term.


What you are seeing is a snap shot of that persons day, one food serving. You don’t get to see what they do for the rest of the day.


Unbeknown to you that big meal that you saw them eat could be the only meal they are consuming all day (calories in).


Unbeknown to you they could be a super active person through the day. They might also exercise in the morning a bit more in the evening (calories out).


In answer to your question; their energy intake matches their energy output over the long term. Calories in match calories out.


Your body is very comfortable in this position and won’t try and convince you to move from this point. Only when you start changing your weight will your body push back and convince you to stop.


The most important thing to take from this is; if you are trying to lose weight but it doesn’t seem to be happening. It’s because your calorie intake is matching your calorie output.


So what you need to do is tip the energy balance scales in your favour. To see you expending more calories than you are consuming. This is what is known as an energy deficit and is the mechanism that every weight loss diet works on. Every single one. It’s only the methods to get you to achieve this that differ from diet to diet.


When looking to lose weight you need a starting point! And you want to keep it as simple as possible. You need to know your energy requirements for weight loss (a daily or weekly target).

Then you need to record what your energy intake is. (Don’t say I’ll tot it up in my head, you are not rain man, plus you’ll be way out). Use something simple like a tracker (MyFitnessPal).


Sticking to this will see you achieve weight loss, but that’s only one half of having a healthy diet. The other is making sure that 80% of the energy/calories you are consuming are from nutrient dense foods.


Stick with this and it won’t be long before you might get someone plucking up the courage to ask you;


‘How do you eat so much and stay so slim?’


If you need more help with this get your copy of my Guide to Vitality.