A drop in the ocean

If you are looking to make a change it’s not an hour of exercise per week you need help with.

It’s the support outside of that gym session. Sure a trainer beasting you in the gym is fun and exercise is great and you’ll feel good it. But to make changes you need to go beyond that. You need to look past someone counting how many burpees you’ve done. To someone who can give you support outside of that gym session.

I’ve seen people that have had trainers for years and made zero change. That’s because one hour of the week that you exercise is futile when it comes to improving your health. It’s a drop in the ocean. 

As I said it will make you feel good for having done it but if you don’t have your nutrition on point it doesn’t matter. if you don’t have your sleep and stress managed then you aren’t getting to the crux of it.

It’s like putting a plaster on a broken arm

Lifestyle choices, the things that you’ve engrained over the years. Are the things that have got you into this situation. One hour of beasting a week isn’t going to help.

And what happens outside of that gym session with a trainer? You’ll have a vague idea of what to do from the sessions you’ve had but as soon as you walk out of the gym. You are on your own. This is tragic because that one hour in the gym accounts for only 4% of your day.

The other 96% is going to be a guessing game, the foods you eat your sleep cycle, how you manage stress, your activity. Plus all the other things that encompass your quality of life.

Without knowing what to do for the rest of the week you are stuck. Unaware of what you need to do to change your body nor do you have the mindset to facilitate change.

That one hour with a trainer does nothing to help you understand your metabolic rate. To determine the calories you need for fat loss and improving your energy. What needs to be a part of your diet to optimize testosterone levels and ensure you are helping keep lean mass. What exercise frequency and type you need to build muscle. Mitigate stress and elevate testosterone levels. What your sleep cycle looks like to ensure that you are energized. So you have focus and improved executive function.

Don’t get me wrong it’s admirable taking action to make a change but when you are not changing. It’s a poor investment. And it’s not the trainer’s fault, I’m sure they’re doing the best. But unfortunately, the entry standard into the fitness industry is low.

Gym staff will be able to guide you with exercise techniques. But someone with a Degree in sports science will have advanced knowledge of physiology. To program your sessions and recommend what exercise is relevant to your goal.

A Nutritionist will be able to plan out your diet to ensure that you achieve your goal of getting leaner. Whilst ensuring that you adjust your diet to optimise your energy and productivity. Increasing your testosterone levels.

An NLP Practitioner will help you manage stress. And ensure that cortisol doesn’t diminish your vitality and energy.

This is why it would be prudent to have a health coach in your corner. Someone qualified in all those areas. Who can program your lifestyle to improve your health. 

Ask yourself ‘what is the cost of not doing so?’ To continue on spending thousands on trainers whilst making no change. Wasting time getting nowhere with the newest fad diet that claims to be better than the last fad diet. To carry on feeling tired, exhausted, and stressed.

That is going to be very costly in terms of time and money. Not to mention the toll on your health.

The Limitless Lifestyle Blueprint covers every area of your lifestyle. To ensure that you are in the best possible health to live the quality of life that you want. To look good, feel good, and have that abundance of energy that helps you perform at your best.

Click here

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

The Silent Killer

Ever heard the saying stress is the silent killer?

This saying actually holds some weight. You might not realize what a cocktail of hormones stress actually produces. And they don’t have a positive effect on our bodies.

This hormone release was great back in the stone age. A helpful defense mechanism for a person to stay safe from any potential adversities. That shadow in the long grass. The sound of a twig snapping in the trees.

Unfortunately, our brain chemistry hasn’t changed since. And we still have the same stress response/hormone release to everything our mind sees as a threat. Which are not actual threats.

*Tough deadlines from demanding clients or self-imposed. 
*Being disturbed during periods of deep work, constant distractions and time pressure.
*That meeting which could have been an email.

It is all a waste of our time, which is something so valuable to us. And makes us feel stressed when we know we are wasting it.

Over a prolonged period some common behavioral signs that stress is high are:

*Missing work, late, excessive defensiveness, social withdrawal  
*Physical signs like frequent headaches, neck ache, backache, excess fatigue.
*Then there are the emotional symptoms; heighten worry and anger.

The important thing is recognizing these signs. Because the way we tend to deal with them is not conducive to good health

To combat this it is prudent to address the issue by identifying triggers.

Who – is it a friend spouse or work colleague? 
What – is it a task, or topic? 
Where – is it a physical location? your office? your house? 
When – does it come at a particular time, i.e. in a particular meeting?

One of the biggest ways to curb this is by managing your availability.

Look at your accessibility – how much time you allow yourself to be interrupted by others! If this is high you might want to make yourself not universally available.

Managing your digital products/surroundings. 
Pick a small time window ( 30 minutes ) and turn off the phone for deep work. Be away from your desk / find a conference room/coffee shop /or go off-site (if viable).

When it comes to managing your interactions you have the choice to avoid! Decline unnecessary meetings. When it comes to engaging with people you wish not to. Interact, be civil and polite, then disengage. Make your excuses and move on.

Making these positive personal choices will help you control stress levels.

Then there are the things outside of work that you have more control over. 

Exercise will alleviate stress levels. You don’t have to go crazy. – start small with the minimum effective dose; be it one or 2 sessions a week. You can always increase the weekly frequency if you want to.  

Your diet can also help you to feel energized by having the right foods at the right time. Energy-dense and slow-release carbohydrates will help you sustain focus and productivity. Caffeine will also help but remember to keep within 400mg and try to have a mid-afternoon cut-off. You don’t want it messing up your sleep!

So this week I have some homework for you (please have this completed before my next blog. No excuses! This is not the type of homework that your dog can eat!)

*Address one clear person or task trigger – how you will change the nature of the interaction? 

*Make one change to diet or exercise. 

*Choose one positivity stimulant that you will embrace once a week 

Let me know how you get on.

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

A misunderstanding

We humans will do anything to avoid feeling a certain way.

We will drink, smoke, and eat certain things (that we know we shouldn’t) to help us avoid negative feelings. For example, you’ll temporarily feel better when you have the ‘junk food’, the cigarette, the booze, the biting of nails (my forte).

But that would be an incorrect assumption/correlation. The first sip, the first bite, the first drag. They don’t work that quick, from a biochemical standpoint.

What you are actually doing is changing your state, distracting yourself from a busy mind. The interpreted thoughts which turn into feelings of worry, all fall away. Your mind begins to quieten. The concerns and stressors subside. There is calm.

It’s not the vice! It’s the environment and ritual that lead to a change of state. Like Pavlov’s dogs.

You return home after a day’s work, open a bottle, recline in your chair and take a sip.

You leave your work go to your smoking area, fire up the cigarette, and take a puff.

Return home, take from your cupboard the chocolate bar, and have that first bite.

annnnndddd relax. 

This ritual you repeat for years and years. And over time you make the erroneous assumption that it is the booze, cigarette, junk food you need.

You become dependant on that thing because you’ve incorrectly assumed that is the vice that is causing the relaxation.

The reality is you could substitute that acute vice for something that’s not long-term detrimental. This would positively impact your health and wellbeing in a big way.

A non-alcoholic drink, a vape, a less energy-dense / higher nutritional value food

Working these substitutes into your ritual will cause a massive shift. You can expect extended life expectancy, a better quality of living, plus changes to your weight and physique

Health and wellbeing talk


Through the sea of raised hands, I could see the food. 

It looked amazing, pigs in blankets, goujons, samosas. All beautifully presented by the waiting staff on silver platters.


I was salivating and I could hear my stomach grumbling. I kept having to swallow before answering a question. And make sure the mic wasn’t picking up my grumbling tummy.


The food had been sat there for some time, it felt like hours. It had to be cold. But that wasn’t going to stop me. As soon as the Q& A session was over I had visions of swan diving into the middle of the banquet.


I couldn’t be the only one who was ready to eat and yet still the questions kept coming;


‘You know the slide where you had the person’s metabolic rate…’


‘What is the most effective way I could calculate…’


‘Which means of tracking do you use…’


‘You know the machines in Boots the pharmacy…’


‘My Fitbit says that I…’


And then it was over. The last question was answered. Yes, food time.


But I had celebrated early I could see a queue forming. People who wanted to ask me a question that they didn’t feel comfortable asking in front of the group.


I get it, they might feel that they are asking a silly question. And don’t want to look silly in from of their work colleagues.


Or it was something personal that they didn’t want to share with the rest of the company.


All manner of weird and wonderful questions I fielded. The hunger sensation was suppressed. I was full of the feeling of satisfaction you get when you help someone to understand something.


The last person in the queue was the company director. “Andrew that was fantastic.” He said with a big smile.


“You kept 50 hungry people so engaged that they didn’t even notice the food come out”.


“You must be hungry yourself, go and grab yourself some food and meet me at the bar”


‘Finally, some food’, said the voice in my head in a Gordon Ramsey accent.


Or so I thought. I stood there overlooking the spread in disbelief. The staff members had ripped through the buffet like locus through a crop field. 


Good job the hunger (Ghrelin wave) had passed. So I headed over to the bar to meet up with the Company Director. 


“Andrew” The Director greeted me. “Let me introduce you to Phil. Phil runs a finance company”.


“That was great, how do I get you to come and deliver that seminar to my staff they would love that”. Phil said.


And that is how it started! That is how I ended up on the circuit (so to speak). A favour for a friend that turned into an opportunity to talk to businesses all over.


And Jesus have I missed it. Webinars have been nice and all but it’s not the same as going into offices and meeting people. Having that connection in a live face-to-face setting.


And I’m excited about this semblance of normality returning. Now that people are going back to the workplace.


Email me for more info on a Health and Well-being talks from yours truly
.