Progress not perfection

Good moaning Friend,

I hope you know that it’s common for willpower to fail at times. You may suddenly give into junk food and overindulge because of hunger or temptation. 

Or you may skip a workout because you had a shit day at work or an argument with your spouse and you are not in the mood. Or maybe you binge-watched a Netflix show and didn’t go? 

These things happen. You must forgive yourself and get back to it. So many people make the cardinal error of aiming for perfection and when they slip up, they feel like they’ve failed, and the entire goal has gone to waste. 

They then decide to just let themselves go, carry on with the bad habits, and give up on their goal. It is the equivalent of getting a flat tyre then slashing the other 3! All because they slipped up once and think it’s ‘game over’. It’s not! 

Acknowledge your mistake and analyze why you slipped up. Maybe you need to remove all fun foods from your kitchen, so you don’t binge. Or maybe you should work out first thing in the morning, so you don’t skip your training sessions. 

Once you figure out a way to rectify future mistakes, you’ll increase your compliance and prevent future slip-ups. It is easier when conditions are right.   

Aim for over 85% compliance with your routine and habits. 

No matter how disciplined you are, you will make a mistake and give in to temptation here and there. If your compliance is 85% and above, you’ll definitely be on track to achieving your goals. Perfection is unattainable. Progression is what you are focusing on!

If you’ve lost 0.5 kg this week that’s progress! If you’ve done more exercise or you’re stronger than last week, that’s progress! If you’ve got more sleep or controlled your temper in a situation that would typically see you erupt. That’s progress! And that my friend is all you need to concern yourself with.

If you want to make progress with your health and fitness. To look better, feel better, have more energy, and increase your productivity. Then the Limitless Lifestyle Blueprint is for you.

Click here

Measure your progress

Often when we hear words like tracking or recording we fret and become anxious. We avoid compiling data about ourselves because we are fearful of what the numbers might tell us.

I wanted to tell you that this data/feedback is where you are, not who you are! These numbers should not define you, only bring to your attention that there is still work to be done.

I advocate you measure your progress as the data you gain tells you that you are:

1. actually taking action, not thinking that you are taking action.

2. on the right trajectory towards your goal because you can see a trend.

This in itself is motivating and will aid momentum. Because you can see that what you are doing is working! And that’s the most reassuring and satisfying feeling; knowing that what you are doing is working!

You move out of that limbo. That frustrating zone where you are taking action but you aren’t sure if it’s working or not. It’s a soul-destroying place to be when you are trying your hardest but you don’t see progress. Because you are unsure if your actions are worthwhile.

‘Am I wasting my time? Am I ever going to see results?’

Which is I offer a money-back guarantee on The Limitless Lifestyle Blueprint.

I know that when you follow the steps I’ve outlined you will achieve results, that will have you looking and feeling great. Giving you more energy, productivity, and confidence. Not only from being in great shape but from not wasting mental energy on your health concerns.

So if you are ready to start measuring your progress click here

Regret

My palms get sweaty on hearing that word. It makes me think if I’m making an impact and if I’ll be where I want to be 10 years from now.


Regret is a scary word. But it’s also a motivating word. Because regret DRIVES me to take action because I never want to feel it.


I’m DRIVEN to do everything in my power to succeed… So I don’t feel regret later.


Whether it’s tomorrow, next month, next year, or next decade. I’m always doing my best to move forward. Even if I don’t succeed every time – I’m always trying. As long as I’m enjoying the journey, I’m happy.


Because you never know when the journey will end. So that’s why I make the MOST out of every single moment. Because I never want to feel like I didn’t give it my all.
I know this is a deep message, but it’s one you need to hear.


No matter what you’re going through right now… Don’t give up!


Because the relief & success you’ll feel after you make it out of a bad situation feels SO much better than regret. Remember that!


So if you are trying to lose those 30 pounds you’ve been trying to lose for the past 10 years. 


Lower your risk of health concerns.  


Avoid a divorce that would cost you half your wealth.  ⠀


Achieve that promotion which adds extra £££ to your take-home. From focus and productivity at work.

These are all doable. The beautiful thing is The Limitless Lifestyle Blueprint covers most of the above.

A system that is more efficient, faster, and customized to your specific lifestyle. 


Click here

You make the decision

Good moaning Friend,

Answer me this, and be honest with yourself. Is the best version of you is being kept at bay by your habits? Is your lifestyle doing you a disservice? Are you longing for a change?

Are you stuck in a rut? On a negative trajectory with your health and fitness, always feeling lethargic? Stuck in the monotony of life doing the same thing over and over, not progressing. Getting fatter, unhealthier, and dreading your next medical?

Do you see other guys in great shape seemingly effortlessly? Watching them engage in public displays of affection with their other halves.

Well?

I know, it’s a real papercut! But fret not! All this can be remedied.

I know what you’re thinking, those guys are not me, they live a different life. They have the time, I don’t.

What if I told you that the guys I work with were of exactly the same mindset. They didn’t believe it was possible. But to quote Nelson Mandela…

‘It always seems impossible until it’s done.’

These guys were no different to you. They knew they needed to change. They could feel their energy draining, their vitality slipping away.

Their problem was that they didn’t have a plan (like Alice in Wonderland asking the cat for directions, but not knowing where she was going).

That was until they took action. They made the decision to change. They committed to getting the most out of life before shuffling off this mortal coil. They took control and realized what I’m about to tell you now. Your health, your performance, your work-life balance… 

…starts with you!

It starts with you implementing self-discipline, managing your time. Saying no to the irrelevant and distractions. Blocking out family time, gym time, time for yourself, as you would a work meeting.

‘Ok Andrew I hear you, but where do I start with all this?’ You ask.

Well, to give you a plan going forward I have upgraded my free guide.

The Gentleman’s Guide to Vitality

In it, you’ll find:

*Diet tips for weight management and supporting testosterone levels
*Workout plans to improve body composition and reduce insulin resistance
*Sleep guidance to guard against testosterone decrease
*Stress management to reduce cortisol levels

Click here to download 

Start implementing the things in the guide and I promise you that you’ll be in a better position with your energy, productivity, and happiness.

But if you need some more support, someone to work it out for you, connect the dots, expedite the process and keep you accountable…

In the eye of the beholder

When I go into the city, I find it a bit of a sensory overload. The lights the billboards, advertisements everywhere.

Even in the atrium of the office building where I was sat waiting to deliver a talk. A huge TV screen displaying a couple with athletic physiques running on a beach at some luxury holiday resort.

The managing director walked into the lobby area. “Andrew” he extended his hand to greet me.

We exchanged pleasantries as we were walking to the elevator, he mentioned that I should make the most of the advertisement he saw me looking at.

“It’s getting removed from the feed as someone has complained about it. They said it was offensive.”

This seemed absurd to me. I’m all for body positivity but when it goes the other way and there is almost a positive discrimination against those who have an athletic physique. Then it’s gone too far”

I find that the complaints usually come from people in the most pain and are uncomfortable in their bodies.

I think it triggers that uncomfortable pang of discomfort. Because they are comparing their physique to those in the advert. And they then feel guilt, inadequate or inferior.

They complain about being reminded about. This way they don’t have to hear the uncomfortable truth. 

When I went back to the office to deliver another training session. This advertisement was replaced with a clothes company advert featuring plus-size models wearing their plus-size range. With the slogan ‘big is beautiful’ scrolled across their logo.

Now big (I’m talking obesity/high-fat mass, not tall or high muscle mass) may be beautiful to some. But according to the empirical evidence big is dangerous!

I think the message ‘big is beautiful’ is not a good one. It’s like saying smoking is cool, or drinking is fantastic. 

When you celebrate and encourage people to embrace an unhealthy position the problem grows. People become ignorant of the risks associated with obesity because it is accepted.

Is shaming the answer? Absolutely not! This will only exacerbate the situation. I’ve seen celebrities go on TV and say we should shame people who are obese. This only compounds the issue.

Is celebrating it the answer? No this only promotes and confuses.

Is education and eradication of false information the answer? 

It could be. 

I personally think that Health and wellbeing should be part of education. Food technology could be adapted. So that children learn about balanced meals and energy content (calorie awareness).

I’d love it if my job didn’t exist. Because people know how to stay fit, healthy both mentally and physically.

I’ve worked with so many people that have been in an unhealthy position. and is not just the physical health issues

it’s the psychological ones that come with it.

Unfulfilled in their career because they are underproducing (due to low energy levels). And not progressing to the next level promotion that they have been working towards for the past 5 years.
⠀⠀⠀⠀⠀⠀⠀
Unconfident in their body and their intimacy with their partner has dropped off, and they are starting to look at what else is out there.
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Stuck because they have been wasting thousands of dollars and hours on quick fixes. And they are still in the exact same spot as they were 5 years ago. Except maybe worse off because they are 5 years older. 

If you want to get unstuck, next month I’m taking on 2 people for my one-to-one coaching program.

Click here to book in for a call if you would like to discuss.

Devotional practices

Sunday night rolls around and a cold bead of sweat travels down the forehead of the poor WW member. Uneasy about the prospect of tomorrow’s weigh-in.

So they formulate a plan; consume only dust and dehydrate themselves to prep for the evening meeting.

Flustered and late they arrive at the community centre. As soon as they enter they are summoned by the leader. As they walk up to the stage they feel the eyeballs of the crowd on them.

Anxiety takes hold as they recall the M&M they found in their pocket and devoured at lunchtime. It was the only morsel that has passed their lips but that blue button-shaped chocolate could make all the difference.

As they step on the scale, complete with grimace on face they look down to see the numbers. The ones that will reveal their mass in relation to the earth. The scales move back and forth the needle jumping from oz to oz.

Silence falls as the leader checks the scales and consults their clipboard.  The whole event is similar in hype to pugilists weighing in for a Vegas box office event.

A hush falls over the crowd as the Leader speaks. ‘Well, David that’s the same weight as last week.’

‘Well, s**t. The whole week was mathematically pointless’ David thinks to himself.

If David had an understanding of how his weight can fluctuate from day to day. He would know that one weigh-in per week is a risky game.

If he were to weigh in daily he would ensure that he doesn’t miss the new lows he had been working on. And doing so first thing in the morning after visiting the ablutions would aid consistency.

He would also be content knowing that he only needs to see a new low each week. Not each day! This would show a trend and prove what he is doing is working.

Dishing the dirt on eating clean

The greatest trick that clean eating ever pulled was to convince the world it existed!

I continue to scour the health and fitness horizon for the meaning behind this paradox.

The diet fad that ripped through the industry was like a hurricane across the southeast of England, certainly left its mark. Confused dieters are synonymous with felled trees in its aftermath.

I continue enquiring to see if anyone can shed some light on it or what the parameters were behind the concept. Yet nobody can clarify.

‘Did you have to wash all the food with fairy liquid before consumption?’

‘Are there foods that identified with clean, dirty, or unsoiled?’

Still no answers!

My limited findings to date are that there seems to be a hint of assigning morality. Some omittance of ingredients. And a proclivity towards erroneous labeling like ‘natural’ and ‘organic’.

It’s tough to get answers because people’s retorts are always the same.

‘What is it?’ I ask.

‘You know, eating clean’. They reply.

‘Yes, but what does that mean?’

Then silence, a shrug, or an uttering about not eating crap.

Anyway, I’ll keep my ear to the ground. When I get some specificity over one of the biggest hoaxes to riddle the fitness world I’ll get back to you.

If you do know anything that would allude to an explanation please reply.

Speak soon

Andrew

100kg done!

Well, that’s it. 100 kg done!

‘What are you talking about Andrew?’ You ask.

Over the last 7 years, I have been carrying out some due diligence. Self-experimentation in the form of weight loss and weight gain. Evidence-based practices that I have refined over the years. And this weekend saw me hit 100kg weight loss total.

To give you some specificity, I’ve lost between 10kg and 22kg each year for the last 7. Which has reached a combined total of 100kg.

Why?

Well, I do it to show people how to transform their bodies sensibly. How to lose fat properly. How to actually gain muscle.

Because as you know it’s a minefield out there. A minefield filled with charlatans and zealots preaching their diet and exercise religions.

‘Thou shall not eat carbs’

‘I command you to do fasted cardio’

‘Burn in hell for all eternity when you eat meat’

Diatribe. These people love to create some sensationalism, a new fad to hoodwink people.

I would rather show people and prove that there is a sensible way of going about it. Demonstrating what I do with my diet to lose fat and what exercise I do to gain muscle to be fitter.

I suppose I wanted to back up what I was preaching. Which I don’t see anyone else doing. I see many people talk a great game but no action. They’ll get on their soapbox, but they new back it up with any action. Probably because they know what they are pushing is ridiculous and they would last 5 mins.

I wanted to prove what I was preaching works. And that my blueprint will work for anyone. So here’s a brief synopsis of what I did during my weight loss phases.

Diet
A moderate energy deficit. Going too aggressive in the first years left me very hungry and prone to muscle loss which is bad. So for the last years, I aimed for a 15% deficit.

A weekly target for my calories. This was far more flexible than a daily target. It meant that I could bank some calories for the weekend when my intake would be higher.

I assigned a certain amount of my calorie budget to protein. And kept my daily protein intake high. Most of my meals were focused on protein. This did wonder for my hunger (protein reduces your ghrelin/hunger hormone). And helped with preserving muscle mass.

Exercise
The only cardio I did was walking. This mitigated high hunger periods (common post cardio training).

I found a frequency of workout sessions that worked for me (5). And the focus of those sessions remained the same during weight loss and weight gain periods. Do a little more each week. (This was easier during weight gain phases)

Sleep
This was a tough one because toddlers don’t care about your sleep regime. Yet I would always set myself up for 7 hours of sleep (actual sleep not being in bed). On the days where sleep was poor, hunger was elevated. Food reward heightened and satiety lowered. So I was always aiming for those 7 hours and riding out the storm on days where I didn’t get it.

Tracking
I tracked my energy intake during all 7 years of experimentation/weight change. This was a means to an end. When at a point where I want to maintain my weight. I would track my intake for a week or so then put down the tracker. But during times of change, I had to track. Even as an experienced dieter I would be way out without tracking. And the thought of calculating and storing up a running total every day. Seems exhausting and very inaccurate.

And there you have it. My best tips for dieting. By implementing those things you’ll look and feel better at the end of it.

If you want my blueprint which shows you the specifics you can grab a copy here

The sunk cost fallacy

It was only a few sips into my drink before he came out with the bombshell that things haven’t been good at home.

I was flabbergasted, from the outside, his relationship portrayed your ideal couple. Photos of them on exotic holidays. at events, going out for walks with the dog would litter my Facebook homepage.


This was the real reason that he had asked if I wanted to go for a drink. It wasn’t to watch the football. He needed an ear to bend.


He told me the ins and outs of the past few months. Who had done what to whom. The arguments, the infidelity, it was Pandora’s box in relationship form.

On coming to the end of his rant I asked him the most pertinent question ‘do you still love her?’ His response was ‘well, yeah.’


I asked him ‘Do you still want to be with her’. His response, ‘well, we’ve been together for so long and we’ve got the house and the mortgage and everything.’


His whole standpoint for staying with her was that it was convenient. And he’d already invested so much time. And was willing to offset his future happiness on the basis that he had invested that time, energy and money.


He had fallen foul of the spent cost fallacy!


Which is where time money and energy you’ve already invested that cannot be recovered.


An example of this would be if you went to the cinema. Paid your money and halfway into the movie you decide it is awful. Rather than getting up and leaving or you think to yourself well I’ve paid the money I’m going to see this through. And then proceed to suffer through the rest of the movie. Knowing full well that another hour of your life will be wasted!


The thing to consider in this example is that you have already spent the money on the cinema ticket. That money is not coming back. and it should not affect your decision to walk out.


It’s like finishing a meal in a restaurant that’s terrible. A glass of red from the bar that is disgusting, a meal replacement shake that tastes like feet. A diet and exercise plan that isn’t working. More sunk cost fallacy at work!


The time, energy, effort and money is already spent! Try not to let it cloud your decision on future enjoyment. Don’t put yourself through, pain, ineffective fitness plans and poor wine in the future!


The sum paid in the past that is no longer relevant to decisions about the future.

It’s just data!

After delivering my last health and wellbeing seminar for a company I received a question from one of their members of staff.

Actually, it was more of a concern about the concept of tracking calories (something I touched on in the seminar).

First of all the reason, I advocate that you track calories is to educate yourself.

The person who was concerned said that counting calories can cause eating disorders, create bad habits and be bad for mental health.

People that state this are counting calories for the wrong reasons. You should count calories to educate yourself on what you are eating and how much you are eating.

It is not a permanent thing rather a means to an end.

It is even more important that you track your calories when you start your health and fitness journey. Because a lot of people don’t actually realize how much and what they eat.

How are you supposed to realize where you are going wrong if you don’t collect data?

We collect data to improve, learn, understand and execute a plan of action.

This is why you count calories!

After a period of time, you’ll have an awareness of calories. And you’ll be able to eyeball a meal and know how many calories are in it. You’ll be able to pick up a snack and know how many grams of protein are in it.

And that’s why you count calories.

Counting calories doesn’t create an eating disorder, rather it reveals the disorder.

It’s just data, don’t allow feelings to distract you from what you can achieve.