The 7 Foods That Experts Won't Eat - By Dr Joseph Mercola

Merry Christmas and a Happy New Year!

I trust you had a good one?

I'm sitting here writing this blog after some tough hill sprints earlier today and I just wanted to share with you an awesome article that Dr.Joseph Mercola shared with me on his facebook page.

Now, You're probably going to read a ton of diet information over the next few weeks on how to shape up after the festive season but I'm telling you now, take a quick look at this and you won't need to read another diet plan EVER again.

It will only take a few minutes and I feel as your fat loss coach it's important that you do:
(When you finished reading the article make sure you come back here and read the rest of this blog: )

>>> "The 7 Foods Experts Won't Eat" <<<

I was quite shocked when I first read this. Another reason to eat organic (what I've been saying all along!) and I will be keeping this in mind for 2010.

You should too.

Anyway, have a killer new years eve whatever you decide to do.

I'm going to a fancy dress party with my girl friend. I'm REALLY looking forward to it. The fancy dress theme is "Uniforms" and I'm going as a soldier. I'll put the pictures up on my facebook page for you to have a giggle at.

Oh, and if you haven't friended me on facebook yet, then make sure you do. : )

Here's to a successful 2010,

Sam

PS - here's the link to the article again. Make sure you read it if you value your health for 2010.

>>> The 7 Foods Experts Won't Eat <<<


PPS - If you over indulged over the festive season and are looking to detoxify your system whilst losing some body fat then my FREE e-book "9 Powerful Secrets To Losing Bodyfat" is just the thing. It has a diet plan, home workouts and recipes that you can follow for 60 days to help you transform your body.

Just click on the link below and download it with my compliments. (It's all FREE!)

>>> Detox and burn body fat for 2010 <<<



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Please read the article and let me know your thoughts below:

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It's Time To "Toughen Up" People

Last week I took part in "The Helly Hansen Adventure Series Challenge" with a few of my personal trainer buddies. It took place in Surrey here in the UK. For those of you who aren't sure of what this entailed then here's what it looked like:


10k Trail Run
15k Mountain Bike Ride
2k Kayak
15k Mountain Bike Ride
10k Trail Run

This was a 'challenge' in every sense of the word!

I know! I'm kind of crazy right? Well, maybe in some eyes. : )

The bike and run route were an absolute MUD FEST!!! (to the point where any braking was completely pointless!) Slippery forest paths, muddy banks and deep puddles all made it that little bit more interesting! I actually came off my bike after attempting to jump a muddy puddle - BMX style! I went flying over the handle bars (much to one of the stewards amusal!)

That will teach me for being cocky! : )

At one point the mud came up to our knees when we were running but that made it all the more fun. We just dug in and we all agreed that this made us EVEN MORE determined to finish the race!

The kayak was hilarious! I haven't done this since I was in the boy Scouts but absolutely loved it when we got onto the water. The wind was very strong and we really had to be on the ball when we were steering the kayak but managed it nonetheless.

I was in a team of 3 and all in all the challenge took us 4hrs and 12 minutes to complete which I thought was awesome considering none of us had done any real specific training for it.

I felt alittle bit sore from the race but not as bad as I thought I might be.

Now I know what you might be thinking!

Why Oh why did I put myself through all this pain and torture on my Sunday morning?

After all, I could have had a nice lay in like most people do right?

Quite Simply, because I wanted to test my fitness out in every aspect.

I figured of late that I'd gone a bit soft with my workouts and I wanted to "toughen myself up" abit, I wanted to challenge myself and just see how far I could push myself both mentally and physically.

I believe that too many of us stay in our comfort zones when it comes to our fitness and never really push ourselves to see how far we can REALLY go

Now don't get me wrong, I'm not telling you to perform every workout FLAT OUT from now on. This would be stupid. Nor book yourself on the next ironman (with zero training for it) or anything like that but testing yourself out every once in a while with some kind of fitness challenge is a great way to switch things up a little bit.

The human body is very durable and it can take ALOT more than we think it can.

Without running the risk of sounding "too deep" here, the human body has survived difficult and testing situations throughout the years. We've run for miles across the hottest deserts, climbed the highest mountains and explored some of the roughest seas.

I'm sure we can push ourselves every now and then with some slightly harder exercise
right? : )

Never put limitations on your expectations - Always demand more of yourself!

Give it a go, add some challenge workouts into your fitness plan and let me know how you get on and who know's you may even enjoy it! : )

Train Hard & Be Strong,

Sam Winkworth CPT, SPN

PS - If you're bored of your current workouts,are looking to add some challenge to your fitness plan or just need a good kick up in the butt then my good buddy Craig Ballantyne from Canada has a great ">30 minute bodyweight challenge workout you can try out.

Just click on the link below to go get it. I loved this the first time I did it!

">Yes, I want to be challenged!

Bootcamp Vs Pilates - Which One Wins?

Hey everyone,

Iam sitting here writing this after just participating in one of my Bootcamp workouts and am feeling awesome, so I just wanted to share something with you that has really been bugging me for quite some time now.

Last week I was training one of my private clients when the topic of Pilates came up during conversation.

To put you in the picture, my client has been with me for about 9 months during which time she has lost around 17 pounds, has improved on her muscle tone and shape and her fitness levels have gone through the roof.

She also attends one of my Bootcamp workouts a week aswell.

Along with this she also attends a pilates class with another local instructor.

So anyway, we were halfway through the workout and as she was resting in between sets my client turned to me (whilst getting her breath back of course!)and said: "The Pilates Instructor hates Bootcamp, and doesn't want anyone doing it."

At this point, I looked at her and said: "okay, and why's that?" with a puzzled look on my face.

"She said yesterday that it causes injury and it doesn't focus on core stability."

I was amazed when I heard this and couldn't believe that a fellow professional with well over 15 years experience in the fitness industry had made such an outrageous claim.

Here was my detailed answer to my client and this statement that I wanted to share with you.

Firstly,

You CANNOT compare the Two classes. Each class focuses on different components of fitness!

Depending on what style of class you go to, Pilates generally focuses on balance,flexibility core stability and motor skills.

The exact opposite to Bootcamp! No One said Bootcamp focuses on Core Stability!

There might be a small portion of the workout dedicated to core work and flexibilty but that's not the soul purpose of the session.

Bootcamp workouts focus on Fat Loss.

The aim of each Bootcamp session (or 'circuit training' to use another phrase)is to create Metabolic Disturbance (meaning how many calories you'll burn long after the workout finishes.The minute instructors start focusing on core stability and balance during a Bootcamp workout then it becomes a Pilates class.

So to compare the 2 classes in the first place is actually ridiculous because they both work on different components of fitness.

Secondly,

To say Bootcamp workouts cause injury is just plain dim!


I've been teaching Bootcamp style workouts for well over 10 years and I can genuinely say that this simply isn't true. Come to think of it, I can't think of one serious injury in my class during those 10 years.

I've always said (and still do)that attending some kind of Pilates or Yoga class will benefit you massively in the long run and will undoubtedley compliment your Bootcamp workouts nicely.

The key is to get a balance with your fitness.

If you like attending classes and like to work in a group then combining Bootcamp with Pilates or Yoga is the perfect match and should definitely be considered if you want a balanced fitness program.

and thirdly,

If we avoid Bootcamp Style Workouts completely, how else are we to burn calories?

If it was down to our "local instructor", she would have us all doing Pilates, which is great but what about metabolic disturbance, what about burning calories, what about working on our stamina, strength and endurance?

Don't get me wrong, I'm not trying to disrepect Pilates and I'm certainly not suggesting that Bootcamp is the ONLY way to train, but what I am saying is that we simply can't compare the two classes.

One simply isn't better than the other!

The moral of the story?

Let's ditch the outrageous claims and stop the "Bootcamp Bashing" because without Bootcamp, you may NEVER burn bodyfat.

There's a thought!

Okay, my rant is over and I hope I've made my point.

I'd love to hear what you have to say on this subject. Do I make a good point or am I way off line?


>>> Write your thoughts in the comment section below <<<

Do This (Burn More Bodyfat!)

I get alot of emails asking me about Metabolic Typing so I thought I'd make a quick video on how you can find out more about it.

Take a look at this video. It will tell you exactly what you need to do to find out what YOUR Metabolic Type is so that you can enhance your fat loss results even further.

(I look half asleep in this video! I did some interval training and time trails on the exercise bike before this and they kinda wore me out!)




Here's that link again to find out what your metabolic type is.

Yes, I want to find out what my metabolic type is.

Go go fill it out and I'll email you back your results.

Have an awesome week,

Sam

PS - Here's the link for the the Metabolic Typing book I refer to in the video : )

Disneyworld Hotel Room Workout

It's been a week since I've come back from Disneyworld Orlando and I've finally caught up with everything since I went away (and for those of you that asked, No I couldn't get Mickey's autograph!)

Travelling on my own has kind of given me the bug to do it more often. I had plenty of time to reflect on things and although I may not explore Disneyworld on my own again, I am without a doubt going to plan a solo adventure vacation for next year.

Anyway,that's not the reason why I'm writing to you because today I wanted to share with you my Disneyworld Hotel Room Workout that I did whilst I was away.

Here's the history behind this video = >

I'd decided before I went to Orlando that I would get a few workouts in when I was there so when I checked out the hotel gym I was real disappointed with it. It was small, not much in the way of equipment and there seemed to be a funny smell coming from it so I decided to do a workout in my room instead.

It worked out fine. It didn't require much space and provided I put my "do not disturb" sign on my door then it wasn't a problem (the cleaners were quite persistant at the Hilton!)


So following on from my hotel room workouts in Orlando I've decided to switch my training up completely and do bodyweight workouts only for the next month without having to rely on gym machines or dumbells.

I've also figured of late that I've been hitting the weights quite hard so I want to try a different training stimulus for the next 4 weeks and shock my system.

Here's my Disneyworld Hotel Room Workout:
(I kept forgetting my script in this video!)



Here's how it looks on paper:

***

Circuit 1

Push Ups into 2 x Mountain Climbers
Single Leg Bridging
Inchworms
Prisoner Lunge (walking or static depending on how much room you have)
Grasshoppers

Circuit 2

Plank touching Shoulders
Crab Walking
Y Squat
Squat-Crawl (include push up to make it harder)
Burpees

Bodyweight Tabata Intervals

20 seconds of High Knee Lifts
10 seconds recovery
20 seconds Jump Squats
10 seconds recovery

For 4 minutes

***

And that's my Disneyworld Hotel Room Workout!

>> Try it out and let me know how you get on in the comments section below <<

Peace out,

Sam Winkworth
CPT, SPN

PS - If you're looking for more bodyweight workouts like this then you'll love Craig Ballantyne's Bodyweight Workout Manual. It's a 4 week workout that will help you burn body fat and help you transform your bodyshape whether you're a beginner, intermediate or advanced. Go burn some bodyfat NOW!

How My Trip To Orlando Is The Same As Your Fat Loss Plan.

Hey,

I hope you've had a killer week and have been kicking some serious ass with your fat loss progress?

Yesterday I got back to the UK from my week long break in Orlando. I actually still feel quite jet-lagged as I sit here now and write this but not as bad as I thought I might be.

The trip was kind of a mixture of business and pleasure. At the start of the week I attended a 2 day fitness conference and after that I went on to explore Disney World, which included Hollywood Studios, Epcot, Animal Kingdom and Universal.

All in all a good trip and nice to have some chill out time. Would recommend it every once in a while.

During the conference, I made plenty of notes and over the course of the 2 days I managed to jot down some great quotes that really got me thinking and thought I'd share them with you here.

Read these quotes if you want to succeed.

1) "There are 2 reasons why people fail. By the thoughts that occupy their mind and by the people they surround themselves with." - Bedros Keullian

I love this quote! Just like your body needs to be fed with the right nutrients to get the best out of it, your mind ALSO needs to be fed with the right THOUGHTS. Having the right mindset and maintaining a postive "CAN-DO" attitude when you're goal is to lose bodyfat and transform your body is key.

Also, surrounding yourself with people who are stronger, fitter and leaner than you will help you with your fat loss journey. This will help raise your game and bring you up to their level alot quicker than if you were to do it on your own.

2) Done Is Better Than Perfect...Quit worrying about what the best way to eat and train is and just GET STARTED TODAY! - Craig Ballantyne

You don't have to be a perfectionist when it comes to starting a fat loss plan. Whilst paying attention to detail is important, it's not essential. Just get going and start that fitness program that you said you were going to at the start of the year. Start cutting out sugar and processed food from your diet. You'll be amazed at what a difference it makes.

3) Do You Have A Degree In GSD? - Vince Del Monte

This was my favourite quote of the whole conference! This stands for "Getting Shit Done."

Blunt from Vinny but to the point which I love!

In my experience, when it comes to training and nutrition, alot of people "talk the talk" but don't "walk the walk". In my 13 years as a fat loss coach I've come across plenty of clients,personal trainers, nutritionists even doctors who "KNOW" plenty about nutrition (some of who know more about nutrition than me), they KNOW that sugar will play havoc with their fat loss plan, they know that alcohol will put a hault on their progress and they realise that consuming processed food won't see results but STILL choose to eat in this way.

You can read all the text books, magazines, learn all the latest fat loss resarch under the sun but there comes a time when you just have to "Get Shit Done" and simply start putting into practice what you've known all this time.

If you want to succeed with ANYTHING in life (not just your fitness goals) then take a leaf out of Vinny's book. You need to have a positive can-do attitude with a strong desire to succeed.

I'll be reminding myself of these 3 quotes over the next few weeks and will be sharing with all my private clients.

Start to install some discipline in your life and start taking ACTION today.

Are you following these 7 Fat Loss Tips?

Hey, Sam here!

Wow, can you believe that summer is over already? I blinked and I missed it! Usually I take a vacation over the summer season but this time round as I’ve been so busy I haven’t been able to do so.

So anyway I’ve decided to book an autumn break away to Orlando, Florida this week (I fly out tomorrow actually-yikes!). It’s a bit of business and pleasure actually. Fitness conference for first 2 days then on to explore Disney World for the rest of the week. When I booked the fitness conference I realised that the five star hotel that I’m staying in is over looking Disney World so I simply HAD to book in for a week and check out the parks whilst I’m there.

You can’t travel over 6,000 miles to a Fitness Conference (which is being held in one of the Disney World Hotels) and NOT check out Universal, Sea World, Disney etc,

That would be mad! = >

Anyway I’m not writing to talk to you about the weather and my holiday coming up, because today I wanted to give you some killer Fat Loss Tips to help you stay on course for achieving the body of your dreams.

Here are the tips that I use with all my private clients that you can start implementing NOW!

1) Plan, Plan, Plan And Do More Planning!

You know…So many times I hear of people embarking on a new fat loss plan and they haven’t planned properly for it. The classic excuse I’ll get is: “There is no healthy food where I work.” Or “I’m so busy I don’t have time to eat healthily.”

Here’s a question: Why don’t people take ownership of the problem and stop blaming everything and everyone else other than themselves as for why they haven’t achieved their ideal body shape yet?

Be organised…no, infact be super organised. Prepare your food the night before and take it to work with you in a tuppaware container. I used to do this when I worked as a lecturer for the YMCA in Central London. These were long hours (sometimes 7 in the morning till 9 at night!) but I managed to it. If I can do it, then you can too.

2) Record what you eat

Did you know that recent research suggests that those who use a food diary for their fat loss plan are more likely to be successful than those who don’t?

It’s true. Keeping a food diary should be quite straight-forward. Try not to regard it as a chore. The main purpose is to provide you with an overall view of the food and drinks you are consuming during a typical week.

You can download yours here.


3) Avoid Wheat, Dairy and Processed Food

This tip is real simple to follow. Avoid anything tinned, canned or packaged. If you remember that rule then you can't go wrong. Instead opt for fresh natural, wholesome foods that haven't been modified with additives, elmusifiers or preservatives to preserve its lifespan.

Most wheat and dairy is heavily processed so you're best off cutting it out whenever you can.

4) Use Intermittent Fasting.



If you haven’t tried intermittent fasting for your fat loss yet then I strongly advise that you do so.
Have a listen to the interview I gave with Eat Stop Eat Author Brad Pilon if you haven’t done so already. He’s a great guy and I love his nutritional philosophy so be sure to check it out. Even if you’re a little sceptical about intermittent fasting for fat loss I still think you should take a look.

This interview will blow you away!

5) Find a good Training Program



Why do people always associate losing weight or getting fit with joining a gym? This is the exact opposite of what you should be doing!
You can do it at your home. Find a good training program to help get you started. You don’t have to train hours on end. Just 3 times a week, starting off with 20 minutes and then build upon that.

If you’re stuck for ideas then you should download this great bodyweight workout from my good buddy Craig Ballantyne. You don’t need dumbbells, stability balls or expensive machines for this, all you’ll need is your body!

6) Don’t beat yourself up!

So many people that I’ve come across during my time as a fat loss expert will be going really well for a few weeks with their nutrition and then for whatever reason they have a day where it wasn’t so good and before you know, they’re back to their poor eating habits again.

If you have a bad day with your nutrition don’t beat yourself up over it, get back on the wagon and know that tomorrow will be a much better day.
Don’t be “All or nothing” and avoid putting too much pressure on yourself to eat the perfect diet.

7) Eat organically whenever you can!

Eating fruit and vegetables that are free from pesticides and meat that is free from steroids is by far the better option if you value your health. Now I understand that it’s not always easy or practical to eat organically. Life sometimes gets in the way however we should all be making an effort to eat organically whenever we can.

Aand if you want proof that pesticides are bad news then watch the video below:



Here’s also some more recent research on the dangers of pesticides and how it’s been strongly linked to Parkinsons Disease.

Check out this article from Paul Chek's Blog:

So try these 7 tips over the next few weeks and let me know how you go.

Okay, I’ve got a plain to catch,

Here’s to a new you,

Sam Winkworth

Barbell Circuit

I get alot of questions asking what the best fatloss workouts are.

Good question this...what IS the best fat loss workout?

Having researched over a thousand different workouts during my 13 years as a fat loss coach and tried and tested every single one on both myself and my clients, I can safely say now that the best fat loss workouts are the ones that create the most metabolic disturbance.

This is how many calories you burn both during and after exercise known as EPOC (Exercise post-oxygen consumption).

This won't happen if you do long, slow, boring, steady state cardio like jogging or swimming.

You'll only create metabolic disturbance (EPOC) by performing weights and interval training.

Don't get me wrong, I'm not knocking the long slow cardio workout, it's just that it's not the best for burning body fat that's all.

Interval training is research-proven to be far more effective for burning calories.

It can be done on a treadmill, on a bike, with weights or just your bodyweight.

Below is a great barbell circuit I've devised for you that can be done instead of your intervals. It still works in the same way as if you were doing your intervals on a treadmill or bike and you'll also create metabolic disturbance aswell.



www.youtube.com/samwinkworth

Have a play around with the weight,although you may want to select a weight that you can comfortably shoulder press because when you come to this exercise, you don't want to be changing the weight around.

Here's what it looks like on paper:

8 x Regular Deadlifts
8 x Romanian Deadlifts
8 x Upright Rows
8 x Front Squats
8 x Shoulder Press
8 x Lunges

Rest for 1/2 minutes then repeat that 3 times. Killer !!!

Train hard and be strong,

Sam


> Let me know how you go in the comments section below <

Your Weekend Workout - Kettlebell Bodyweight Workout

Here's a great workout you can try out this weekend whether you're a beginner, intermediate or advanced.



www.youtube.com/samwinkworth

If you're new to exercise and aren't too sure on some of the movements shown in the video then you could do normal squats instead of the overhead squats, kneeling push ups instead of regular ones and burpees without the jump.

You can also build up to the designated reps aswell. You could do 5-10 reps on everything instead of 10-20 to make it a little easier.

The workout should take you no longer than 30 minutes (if you work fast).

Good luck,

Sam : )

My Shopping List For Fat Loss (plus my number one diet secret)

This month I'm giving up wheat, dairy processed food and alcohol for a full 30 days.

I figured over the summer hols I have been a bit lapse with my diet. Various foods that I'd given up at the start of the year have slowly crept back in to my diet. I've also been feeling a little sluggish of late so I've decided for the month of September to clean my diet up.

For the next 30 days, I'll be completely giving up:

1)All forms of wheat (so that's bread, pasta,cakes,various cereals)

2)Dairy (Just cow's milk and cheese)

3)Processed food (anything tinned, canned, boxed or packaged)

4)Alcohol & Caffeine.

And here's my number one diet secret for Fat Loss:

"Fill your shopping basket with nothing other than animal products (meat, turkey, chicken, fish), fresh fuit and vegetables."

And here's my shopping list for this week:



Animal Products

6 x chicken Drumsticks
2 x Mackeral fillets
2 x rump steaks

Fruit

6 x apples
6 x pears
6 x bananas
Tub of blueberries

Vegetables

Cherry Tomatoes
Broccoli
Celery Sticks
Mixed Peppers

Other Products

Organic rye Krisp bread
Natural Live Greek yoghurt
Organic Houmous
Almond Milk
Mixed Nuts
6 x Organic Eggs

All this cost me £40 and should last me for the week. More proof that it doesn't break the bank when you shop for organic products.

Try this number one diet secret for fat loss and let me know how you go.

Sam

PS - You'll get lots of food ideas, recipes and meal plans when you download my free fat loss report

Let me know if you have any nutrition questions in the comments section below.

How Jen Transformed Her Body In 12 Weeks

*****

The last 12 weeks I've been running a Transformation Contest in my company. 4 volunteers signed up to transform their bodies as well as their mindset towards a healthier lifestyle).

Each volunteer was asked to commit to training 4 times a week, 1 private training session, 2 home workouts and a Bootcamp session aswell.

They also followed my nutrition plan for the 12 week duration which involved the Elimination Diet, Metabolic Typing and Eat Stop Eat.

I'm really proud of all the transformers that took part. All lost body fat and changed their bodyshape.

Here's the winner's story and pictures. Jenny McComb lost an amazing 2 stone and completely changed her body shape.

She will receive a £250 cash prize.


*****

I have just completed the 12 week Evolution Challenge, and I have to say I loved every minute of it! It’s been a great experience from start to finish and the benefits are amazing. I have written a testimonial to show you all how it went...

On the first day I went to see Sam before the contest started I was so nervous! I really didn’t know what to expect. My only experience of sport instructors up until this point had been psychotic PE teachers at school who made us do various sporting activities in a t-shirt and underpants whilst barking orders at us and telling us how rubbish we were at everything, so my hopes weren’t too high! I couldn’t have been more wrong. I think Sam could see how nervous I was so he put me at ease straight away whilst still grilling me a little to make sure I was committed to the program. Which is fair enough, you don’t want time wasters! Anyway, I felt instantly comfortable with him and COULDN’T WAIT to get going. I had the perfect motivation too as my partner surprised me on Valentines Day by asking me to marry him! So as well as being thrilled, I was instantly thrown into a panic at the thought of having to get into a wedding dress and being photographed on the day. I DEFINITELY needed help!

As I said I didn’t have a very good introduction to sport at school, so I developed a real fear of anything gym related as I thought there was no way I could be any good at it, so my weight has always fluctuated as a result. However, things started to improve when we moved to Sevenoaks a couple of years ago. Knole park is on our doorstep, so I couldn’t avoid being active any longer! Initially I started off by enrolling myself in swimming classes. They were great fun, and I was the only person there under 60 so I think I was a bit of a novelty for them! We spent as much time laughing (old ladies have a VERY dirty sense of humour!) as learning to swim, so I finally realised not everyone is like my old PE teacher, so maybe this exercise lark wasn’t so bad after all! So I started swimming 3 times a week at Sevenoaks Leisure Centre.

Whilst I really enjoyed the swimming, and I was noticing the benefits a little weight-wise, it wasn’t having as much of an effect as I would have liked, so my Fiance, Steve, suggested running. My immediate reaction was that I couldn’t run the length of myself, but with Steve’s help I went for a few short runs in the park and realised I could cope better than I thought. So I took the plunge, bought some running gear and joined the throng of runners on the South Bank in my lunch breaks. Again, I was super nervous to begin with and worried I would just look ridiculous, but what I saw was a wide range of runners of all ages, sizes and abilities, so I settled into a routine and started to really enjoy it. I saw results quite quickly which was really encouraging, but again I seemed to get stuck at a certain level and couldn’t get much further. Then, on impulse, I picked up a copy of The Vine magazine and saw Sam’s ad for the Evolution Challenge. It sounded perfect! Once I started training with him I was pleasantly surprised by my fitness levels. I think the swimming and the running were having more of a beneficial effect than I thought. So whilst I struggled with the workouts and Bootcamp to begin with, it wasn’t so bad that I had to stop, so I was really pleased with that. I was by no means fit yet, but I was on my way!

I have to say that I was a little skeptical of the Evolution Challenge at the beginning, Sam seemed very nice, but all the talk of the special 30 day diet of giving up wheat, dairy and alcohol (?!) did sound a little bit fad-diety to me, but I thought he must know what he’s talking about to have all those muscles on top of muscles! And he was so right. Almost instantly I started to feel better than I had done in years. I was worried as Sam had warned me that I would feel really rough and horrible for about a week, but it didn’t affect me too much, probably as I’m not, and never have been, into junk food. Steve and I ate mostly the right things, but our diet just needed a lot of tweaking rather than a complete overhaul. The only ill-effects were stomach upsets. I have always been prone to them since I was little, so the de-toxing did hit me quite hard in that department, but since starting the Challenge my tummy has felt better than it has done in years! I won’t go into too much detail, but suffice to say I’m now regular as clockwork! I think for me it was definitely some form of wheat intolerance as cutting out bread and pasta has been extremely beneficial. The 30 day diet plan also made me take a good look at how much alcohol I was drinking. I was definitely drinking too much for my age and size, matching Steve drink for drink in the pub. I have cut the amount I drink by about two thirds now, and again I feel so much better for it. I still enjoy a nice glass of wine now and again, but everything in moderation! I think this has had a huge effect on my weight loss, as I suppose large glasses of wine and pints of beer were my equivalent of burgers and chocolate. The beer has gone completely! I feel quite embarrassed to think I was drinking big man pints! Anyway, the important thing is that I’ve made the change, so I’m not going to get too hung up or guilty over my past misdemeanors. Suffice to say, I still enjoy a drink (I am Irish after all!), but I’m much more mindful of what, and how much I’m drinking. Sam’s idea of keeping a food diary on my daily blog was great, it does make you think twice about what you are consuming as you don’t want to look bad in front of other people! It really helped me loads to write it down.

The other challenge with the eating side of things was the Eat Stop Eat program. This involved fasting for 24 hours once a week. I was extremely unsure about this. It sounded a bit too faddy, and a bit like an eating disorder. I approached it very warily as I wasn’t too sure whether I wanted to do it or not. I quickly found out that it wasn’t as hard core as it sounded. The more information Sam gave me about it the more relaxed I felt about doing it. I think this is one of the key points of the Challenge. Nothing that Sam asked me to do was randomly plucked out of the air, everything was properly and extensively researched and he could answer every question I had with ease. This gave me loads of confidence in what he was asking me to do. The fasting was hard. I’m not going to try and pretend it was easy! I do get quite grumpy and frustrated when I’m hungry, so I did find it tricky, but the way it made me feel was amazing. I felt lighter, less sluggish and I’m pretty sure I’m going to continue it for quite some time. Steve still takes cover on the days I’m doing it as a hungry Jenny is a grumpy Jenny, but I’m hoping the longer I do it the better I’ll get at it! I think I just need to be better at taking my mind off what I’m doing and not obsess about food too much.

So food-wise, the Challenge wasn’t quite as tricky as I had anticipated once I got my head round it. The exercise on the other hand! I don’t think I have ever sweated as much in my life as I have over the past 12 weeks! At first the exercises Sam showed me seemed a bit strange. There wasn’t as much jumping up and down as I had thought there would be! There were a lot of slow, controlled movements. I always thought up until that point that you had to be running around like a mad thing for it to do any good! Again I was skeptical, but one look at Sam’s bulging biceps told me he must know what he’s talking about! I couldn’t believe the results. Body issues I had been harbouring for years, and I mean YEARS started to melt away. My bum became perter, my thighs less wobbly, my tummy flatter, my face thinner, my arms less flabby, cellulite started to disappear from my thighs, I just couldn’t get my head round what was happening. And the results came so quickly that Steve and my friends and family were amazed. We all thought it would start to work towards the end of the 12 weeks and then I would have a long hard struggle ahead of me after that and that it would take the best part of a year to see real results, hence me doing this so far in advance of my wedding (14th August 2010, woohoo! Sorry...) This just wasn’t the case though, very quickly my clothes started to not fit properly anymore and people at work really started to notice how I was changing, it was truly unbelievable.

The only down side I encountered were that a few friends started to be very negative about what I was doing. They were obviously going through their own body issues and seemed to be getting annoyed with me for being proactive and doing something about it. They kept going on about my “weird diet”, why wasn’t I having a glass of wine, was I sure I didn’t want dessert, was I becoming boring, saying they couldn’t see any change in me and was I sure I was losing weight? I felt a bit upset about this to begin with, but I soon got over it when I bought my first pair of skinny jeans in a size 10!!!!! Don’t care what anyone says, I own a pair of skinny mini jeans and that’s the most important thing :)

I really thought I was doing all the right kind of exercising before I met Sam, but very quickly I realised I had been getting it all wrong. The concept of fat loss was a new one to me, I thought it was all about weight loss, but how wrong I was! I don’t really care what I weigh, I’ve never been one for obsessive weighing, so much so that I only bought a pair of scales when Sam asked me what weight I was at the beginning! But losing the excess body fat is what I’ve been trying to do unsuccessfully for years. If only I had met Sam 9 years ago, I could have saved myself a lot of time obsessing about my appearance. I really did think that although I was quite chunky, that I was quite fit, but I was wrong about that! Although now I feel fit as a fiddle! Walking up the steep hill from Sevenoaks train station on my way to and from work doesn’t take anything out of me anymore, I can run for about an hour solid without having to stop, I can keep up with Steve when he takes me hill walking, I feel so much better both mentally and physically.

I think one of the most important things that this Challenge has given me is a positive mental attitude. I’m much more upbeat and feel like I can do anything. I’m so much more confident in myself since I started this process 12 weeks ago. I went from a “Maybe I’ll do that if I can” to “Of course I can do that!”. So much so that I enrolled myself on a Children’s Book Illustration course at St Martins next year, something which I’ve wanted to do for years, but finally felt confident enough to give it a go. If it works out and I get a new career out of it, great, if not at least I gave it a go instead of always wondering if I could do it or not.

So, to put it all into perspective, I’ve put the facts and figures below of exactly how my body has changed:



WEIGHT:

BEFORE: 10.5 stone
AFTER: 8.5 stone

MEASUREMENTS:

BEFORE:

Chest - 92cm
Shoulders - 40cm
Waist - 82cm
Hips - 100cm
Thigh - 59cm
Calf - 37cm

AFTER:

Chest - 91cm
Shoulders - 38.5cm
Waist - 72cm
Hips - 92cm
Thigh - 53cm
Calf - 35cm

DRESS SIZE:

BEFORE:
Tops - 12
Bottoms - 14

AFTER:
Tops - 8, sometimes 6
Bottoms - 8, sometimes 10

So there you have it! Proof that the Evolution Challenge REALLY works. No messing. I would encourage anyone who is considering this Challenge to definitely do it. I know what it feels like to feel absolutely miserable about your appearance. It takes over your life and it’s all you can think about sometimes. No matter what size you are, if you’re not happy, you’re not happy. If you think it’s impossible to change (and believe me, I did) then you are very, very wrong. This Challenge works, that’s all there is to it. If you follow it to the letter and do everything Sam asks, no cutting corners or just doing the bits you like the sound of, then you will DEFINITELY see results. Then you can finally look in the mirror and be pleased with what you see, and that is worth so much. You will also see massive benefits to your health and your mental attitude, who could ask for more?!

I think it’s also worth saying that the Challenge isn’t so strict that you can’t enjoy yourself. You are not constantly hungry, this isn’t about starving yourself, it’s about eating the right things and the right size portions, and you can still fit your life in around the workouts as each session only lasts approximately 45mins, so it’s easy to fit in even with a busy lifestyle. I worried a lot before starting the Challenge that it was going to take over my life, but that simply wasn’t the case. If anything, it’s added a whole new dimension and introduced me to new hobbies which is great, and through the Bootcamp sessions I did I met some really nice people which is brilliant as before this I didn’t know anyone in Sevenoaks! However, having said that, you need to be willing to really get involved in the Challenge and work very hard at it, no cheating! It is hard work, but if you embrace it 100% you will see the benefits really quickly.

So if you’re thinking about taking up the Evolution Challenge, please do, you won’t regret it. Maybe I’ll post a picture of me in my wedding dress up here next year.

*****

I love hearing stories like this.

Let me know what you think in the comments section below.

Sam

Best Abdominal Exercises

Following on from my last blog post, I wanted to show you more of my favourite abdominal exercises.

All you'll need is a stability ball and your bodyweight for these...that's it!

I got my Dad to film this the other day. I'm not sure what he did half way through (or what he was looking at, but my head seemed to get cut off when I'm demonstrating the jackknives. Well he WAS buried deep in the bushes when he was filming so we'll let him off!)

Here's 2 great abdominal supersets:



Try these abdominal exercises and let me know how you go = >

Sam

Fat Loss Abdominal Supersets

Alot of you have been asking me about abdominal exercises...

"When's the best time to train abdominals?
"What are the best exercises?"
"How often should I train them?"

are just some of the questions I get on this subject.

The answers?

"Any time is a good time (so long as you train them!), exercises that don't put pressure on your back are the best and training your abs three times a week is more than enough to get you results".

Training your abs THROUGHOUT the workout as part of a superset (instead of right at the end like you'll see in most health club programs) is a great way to burn belly fat.

The core muscles can become more and more fatigued as the workout progresses so performing your ab exercises throughout the workout can be a great way of avoiding "core fatigue" and impairing technique towards the end.

The best ab exercises are the ones that DON'T involve you lyeing on your back, curling your shoulder blades off the floor, or any type of movement that requires you to perform hundreds of situps whilst lyeing on the floor.

Exercises that will help you burn belly fat without placing stress on your lower back are by far the most effective.

Here are 4 of my favourite abdominal supersets that I use in my own personal program and with my clients as well.



That's a much better way of training your abs! Perform that workout 3 times a week and see how you go = >

Sam Winkworth
CPT, SPN

Have You Got The "Fat Burning Gene?" (Read This, It Will Shock You!)

This week saw Usain Bolt set a new 100 metre world record at the World Athletics Championships.

Bolt ran a super quick time of 9.58 seconds, eleven hundreths of a second quicker than his last record.

What an amazing effort. Here's how it looked if you missed it:



Yep, you guessed it! The rumours have already started circulating as to whether Usain is on peformance enhancing drugs or not. Alot of people this week appear to have already assumed he is guilty of doping. This is a real shame, especially when it takes the gloss off the amazing feat that Bolt has achieved.

We shouldn't be so quick to judge especially when none of us have any proof.

Whether he did or not, (we'll never know) the truth of the matter is that Usain Bolt is an amazing athlete.

Don't get me wrong, I'm personally dead against any kind of drug or steroid use to improve performance in sport but... you have to take your hat off to Bolt. This is the fastest that any man has run in the history of 100 metres - natural or not.

So why is Bolt streets ahead of everyone else out there at this moment in time?

Let's put the steroid debate aside for 2 minutes and look abit deeper than this:

Firstly, Bolt is 6 feet 5 inches. He needed 41 strides to win gold on Sunday whilst Tyson Gay who took silver with an amazing time of 9.71 seconds needed 45. Due to his longer strides, he's basically covering more ground than his rivals.

Secondly, Bolt is super-confident. Everytime I watch him, he's always really relaxed. He laughs and jokes with his fellow Jamaicans before every race whilst everyone else looks real tense and nervous.

It's almost like he KNOWS he's gonna win before the race has even started. Any sport physchologist will tell you that this inner-confidence and relaxed state of mind would definitely have a benefit before any sporting event.

Thirdly, in countries where black people are in majority (such as Jamaica, Africa etc.), research suggests that black people have significantly higher amounts of "fast twitch" muscle fibers - the kind that are responsible for short, explosive bursts of action- than white people do (That's why you won't ever see a white man in the 100 metre final!).

But that's not all though, recent research has discovered a super-fast twitch fibre that is ONLY found in Jamaicans. (You can read more about this here)

So you could say that Usain Bolt is genetically gifted right?

He has all the attributes to be the best sprinter that ever lived. He's tall, his strides are longer and being a Jamaican, has a high percentage of super-fast twitch muscle fibers.

So what's this got to do with your Fat Loss Plan I hear you say?

ABSOLUTELY NOTHING!

And that's my point!!!

Read on, let me explain what I'm going on about.

More often than not, if we see someone with a great physique or someone who is making great improvements in their fitness or health, we sometimes presume that they've been genetically gifted at birth or are taking some kind of supplement or steroid. This is the reason why they're successful with their fat loss plan.

Funny how we're quick to judge isn't it!

We don't stop to think that this person might have made some changes to their diet or some improvements to their training do we?

We don't stop to think that this person leads a healthy life and makes better choices than someone who is over weight do we!

Many people that I've come across during my 10 years as a fat loss coach are under the illusion that fat loss success comes out of a bottle or is pre-determined at birth.

Ony last week I actually over heard a couple of guys talking in the free weights room about me when I was working out saying "Oh, he's real lean, he MUST be on steroids." I think they thought they were being quiet, but I heard nonetheless!

I've also heard two woman talking (check this out!) about another woman saying that "she has better genetics than us so it's easier for her to lose weight."

Let me put everyone in the picture...

When it comes to Fat Loss, none of us have "superior fat burning" genetics to others.

Sure, your genetics may play a part in the 100 metre World Athletics Final like it did for Usain Bolt but NOT as a part of your Fat Loss plan.

It comes down to how many calories you're consuming and how many you're expending.

That's it! Not rocket science right?

Unless you're Usain Bolt, you haven't won the genetic lottery!!!

No one has inherited a unique "Fat Burning Gene."

There is NO such thing!

This is a great quote that I read somewhere this week:

"Genetics make up 1% of your fat loss plan, the other 99% is diet, training and down right hard work."

So true right?

Unless you're Usian Bolt no one has superior genetics when it comes to fat loss.

It comes down to good food, good training, the right amount of recovery and maintaining a positive can-do attitude throughout.

It's time for us to take 100% responsibility for our actions and stop the talk of "genetic lotteries" OK?

Peace out,

Sam Winkworth
CPT, SPN

Are You Ready To Scream?

Have you tried "Screamers" yet?

No?

You don't know what you've been missing out on!

(Relax,they're not as bad as they sound, or are they?)

Screamers are a great alternative to interval training. You'll get the same benefits and you just need your bodyweight to do them.

They can also be done as a challenging finish to the end of your weight training workouts aswell.

Wherever you put them into your training plan, whether you're a beginner, intermediate or advanced exerciser, Screamers (just like interval training) will help you burn bodyfat and create metabolic disturbance in the quickest time.

I got one of my trainers to take a video of me doing a full set of Screamers a while back.

Here's how it looked:



What jah think of that then? (And yes, my legs were on fire after doing that!)

I used Jump Squats and Burpees in this demo however you COULD pair any 2 exercises together if you wanted to. Push Ups & Tuck jumps is one combo. Kettlebell swings & Squat Thrusts is another.

Have a play around. You may find some combos easier or harder than others.

Beginners Screamer Workout

5 minute warm up, then:

3 x Prisoner Squats
1 x Burpee
6 x Prisoner Squats
2 x Burpees
9 x Prisoner Squats
3 x Burpees
12 x Prisoner Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Intermediate Screamer Workout (as shown in video above.)

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Jump)
6 x Jump Squats
2 x Burpees (with Jump)
9 x Jump Squats
3 x Burpees (with Jump)
12 x Jump Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Advanced Screamer Workout

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Push Up & Jump)
6 x Jump Squats
2 x Burpees (with Push Up & Jump)
9 x Jump Squats
3 x Burpees (with Push Up & Jump)
12 x Jump Squats

Then Climb back down the ladder.

* For added resistance you can use a weighted vest

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

___________

And that's your weekend workout. Good luck with the screamers and let me know how you go = >

Sam Winkworth
CPT, SPN

Your Weekend Workout (Plus What's Sam Doing Half Naked In The Park?)

Every Friday from now on I'll be posting a new workout to my blog that you can do over the weekend. It won't matter if you're a beginner, intermediate or advanced exerciser I'll be posting 3 workouts for different fitness levels.

All you have to do is decide which level you want to work at, write it up and then do it!

Easy huh? And all completely free so relax! = >

This weeks workout is my "Outdoor Bodyweight Fat Loss Circuit"..

Beginners



Here's what it looks like on paper:

5 Minute warm up, then
Prisoner Squats x 12 reps
Kneeling Push Ups x 12 reps
Step Ups x 12 on each leg
Bridging x 12 reps
Mountain Climbers x 12

Rest for 2 minutes then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Intermediates

5 minute warm up, then
Prisoner Squats x 20 reps
Full Push Ups x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Dynamic Lunges x 10 on each leg
100 metre sprint (optional)

Rest for 90 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Advanced Exercisers

5 minute warm up, then
Jump Squats x 20 reps
Full Push Ups with Rotation x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Walking Lunges x 10 on each leg
200 metre sprint(optional)

Rest for 60 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Enjoy! = >


If you have any preference as to what workouts you'd like to see then let me know in the comments section below.

Organic Vs Non-Organic (part 2)

Scientists link Parkinson's with specific pesticide



Following on from my previous post,I came across this alarming research from The Ecologist website.

Scientists have detected a link between Parkinson's Disease and a pesticide.

For years, we've been warned about the dangers of chemical abuse and after reading this study and plenty more like it, I believe we are only seeing the tip of a very nasty iceberg.

Consume only organic fruit and vegetables whenever you can.

You owe to it yourself.

Sam

*********************

Ecologist

14th July, 2009

Tests on Parkinson's sufferers have revealed a high incidence and levels of the organochloride pesticide beta-HCH, holding out the hope of a blood test to catch the disease early
Scientists in the US believe they have found a link between a specific organochloride pesticide and Parkinson’s disease.

A study of 113 people – 50 of whom had Parkinson’s, 20 Alzheimer’s and 43 of whom were healthy – revealed that beta-hexachlorocyclohexane (HCH) was unusually prevalent in Parkinson’s patients, and in unusually high doses.

Scientists at the University of Texas Southwestern Medical Center in Dallas were testing for traces of 15 organochloride pesticides. Published in the journal Archives of Neurology, their research is the first to make a definite link between the progressive degenerative disease and a particular pesticide.

Beta-HCH was found in 76 per cent of the Parkinson’s sufferers tested, 40 per cent in healthy people and 30 per cent in Alzheimer’s sufferers. Organochloride pesticides were widely used from the 1950s to the 1970s.

A possible explanation for the presence of beta-HCH could be found in the genetic make-up of some people, whose metabolism is such that it is harder for their bodies to break down certain substances. Another possibility is that the presence of the pesticide is a marker of another harmful chemical. The researchers said pesticides were only one contributing factor in the development of the disease.

‘There's been a link between pesticide use and Parkinson’s disease for a long time, but never a specific pesticide,’ said lead researcher Professor Dwight German. ‘This is particularly important because the disease is not diagnosed until after significant nerve damage has occurred.

‘Much higher levels of the beta-HCH were in the air, water and food chain when the Parkinson's patients were in their 20s and 30s… also the half-life of the pesticide is seven to eight years, so it stays in the body for a long time.’

The findings hold out the hope that it may be possible to identify those susceptible to Parkinson’s by performing a simple blood test.

*********************

Organic vs Non-Organic

Anyone that tells you that Organic produce is no different to commercial produce is either lieing, been misinformed or works for the government.

This week I read a report in The London Times suggesting that "organic food is no healthier than other produce" according to the Government's food watchdog.

This "recent research" was carried out for the Foods Standard Aency by experts from the London School of Hygiene and Tropical Medicine, who studied data collected over 50 years.

They concluded that organic food contained no more nutritional value than factory-farmed meat or fruit and vegetables grown using chemical fertilisers.

You can read the report in full here.

The year-long review which cost £120,000 was led by public health nutritionist Dr Alan Dangour who said and I quote: "Our review indicates that there is currently no evidence to support the selection of organically over conventionally produced crops and livestock on the basis of nutritional supremecy."

I hate absolutely EVERYTHING about this research.

This research (funded by the government incidentally) fails to take into account one major impact.

The impact of pesticides on people and the overall effect on the environment.

Organic farming bans the use of any chemical fertilizers on it's crops and has stricter animal welfare rules than conventional farming so how can these so-called experts say that organic produce has no extra health benefits?

What a pointless study! £120,000 worth of our money to tell us THAT? How can such a study take place where a key arguement is that pesticide residues in non-organic food are detrimental to health?

I have no problem in accepting the reports conclusion that organic food may have no real nutritional supremacy over conventionally produced crops and livestock,

however, I don't eat organically because the food has more nutritional supremacy over conventionally produced food and I haven't met anyone else that does so either?

There are other reasons as to why people want to eat organic.

1)Taste.

It's not rocket science. I eat organic because it tastes better.I don't know about you but I can definitely tell the difference. The organic meat I eat is more flavorsome, the vegetables are crunchier and you can often SEE the difference between organic and non-organic produce.



2)Animal Welfare.

This is the main reason for me. I eat organically because I KNOW the livestock are treated better and have had a good life. I'm a bit of an animal lover at heart and although I'm a big meat eater I still like to know that the livestock I'm buying has at least seen the light of day and had some kind of life before it get's to me.

I came across this disturbing footage on you tube and was completely shocked (and saddened) at the conditions of some factory-farms as well as the cruelty inflicted to the animals. Take a look at these vids but I warn you, please don't open if you're an animal lover or are easily shocked.

I was disgusted when I first watched these.










Yup, shocking isn't it? The government don't tell you about that in their 50 year review do they! I wonder why?

Still want to eat factory-farmed meat?

3) Pesticide Free

I like to eat my fruit and veg knowing that they haven't been sprayed with a ton of chemicals. The bottom line is that we really don't know the long-term side effects of pesticide residues. Pesticide residues are the very small amount of pesticides that can often remain in (or on) a crop after harvesting or storeage and will make their way into the food chain.

Pesticides are designed for one thing, and one thing only.

To kill animals.

Now, I realize that mice, roaches, fleas and spider mites are small animals but still - they are animals right?

If a small amount of a pesticide will kill a small animal such as an insect or mite, why wouldn't a larger amount or a prolonged exposure to the same pesticide kill a larger animal - like for example a cat or dog or a human?

I'll leave you to make your own mind up on this one.

Now don't get me wrong, I'm not saying you MUST eat organically ALL the time. It's up to you at the end of the day. We all lead busy lives and sometimes it just isn't practical to shop like this, however trying to eat organic whenever we can has more benefits than the government would like us to believe.

Dr Alan Dangour concluded by saying "Consumers will decide for themselves."

We sure will Al, and I for one will continue to eat organically whenever I can and will be telling my clients this aswell.

Thanks for the advice though. = >

Sam Winkworth
CPT, SPN

Please let me know your thoughts on this in the comments section below. I'd be interested to hear what you have to say about this latest science report.

Is YOUR "Inner Voice" Holding You Back?

Take a look at this powerful message in this commercial and then carry on reading:



Success is built into us. We all want to be successful in our life whether it be personally or professionally yet why is it that some people have more drive and success than others?

Why is it that some people achieve their ideal body shape, live in the house of their dreams or simply earn more money over others?

I’ve studied plenty of people who are successful in their individual fields and I can give you a thousand secrets and formulas as to what makes up success but to be honest it all comes down to one thing, and one thing alone and it’s really simple (although not always easy!).

The ability to block out your inner voice.

Let me explain what I mean…

This is the voice in your head that likes to keep you in your comfort zone. The voice that thinks it’s looking out for you when in fact it’s holding you back from achieving success.

Sometimes the voice is loud, sometimes it’s quiet and sometimes it can be downright stubborn! It doesn’t like change and digs it's heels in at the very thought of anything new. It tries to trick you into thinking that you’re happy with your current circumstances but deep down you know you’re not, you want more.

Only last week one of my private clients had to overcome his own inner voice. We were doing a tough session. We’d done a gruelling hour of supersets and interval training throughout the workout and were finishing with a 5-minute steep hill run.

This was the perfect opportunity for his inner voice to present it self. It sensed a struggle. It wanted him to stop, to give up. He was tired and he was breathing heavy. He nearly quit, his inner voice had almost convinced him but after some encouragement from me and a little shouting in his ear (ok a lot!) he dug deep, blocked his inner voice and finished the hill run.

This is a classic example of the mind wanting to give up before the body. The fact that he finished the hill was all the proof we needed.

His inner voice tried to trick him into stopping.

The inner voice disguises itself and it can present itself anytime, anyplace, anywhere. It will kick in whenever you want to move forwards in your life.

I’m sure there’s been a situation in your life where your inner voice has held YOU back? Maybe it’s been during a workout, it could have stopped you from that career change or even booking that exotic holiday you’ve always promised yourself.

Remember, your inner voice wants you to stay in your comfort zone. It doesn’t want you to evolve. To progress.

Learning to block your inner voice has to be the single most important factor when it comes to success. If you lack the ability to dig deep, come out of your comfort zone and overcome difficult obstacles in your life, then it won’t matter where you are or what you’re doing you’ll always let your inner voice win and you will break. You will never evolve into the person you want to be.

If you refuse to quit and succeed in blocking out your inner voice, you can achieve anything you want.

Anything.

Sam Winkworth
CPT, SPN

PS - If you want to change your life, come out of your comfort zone and achieve amazing success from all areas of your life then you should definitely check out this goal setting program from my good buddy Dax Moy.

Dax’s goal getting program The Magic Hundred will help you achieve your dreams in just 100 days. Don't believe me? Then go check it out here for yourself.

My Trip To Prague (plus 5 diet rules to help you stay lean)

It's amazing what a few days away can do isn't it.

I've just come back from a wonderful city break in Prague, Czech Republic where I was on a stag-do for the weekend.

I've never been to Prague, what a great city! One of the very few cities that wasn't bombed in the war so it's managed to keep alot of it's architecture and history.

Behind me is the famous River Vltava than runs straight through Prague.

I'm not going to lie to you, it wasn't ALL sight seeing.

I didn't eat exactly how I intended and as you can imagine, there was plenty of drinking going on (although not copious amounts)-

Hey, it was a stag-do! give me a break! = >

However, a few of us DID manage to do some sight seeing.

We passed through the famous old town square on several occassions and everytime it was always real busy. Tourists taking photos of the old square clock, market stools selling and horse drawn carriage tours were just some of the things going on.

At times it was hard to walk through due to the sheer volume of people.

I really enjoyed the hustle and bustle of the old town square.

I managed to get my brother to take another snap of me with the famous square clock in the background.

As you can see, plenty of people milling around!

A great place to people watch!

So anyway, I haven't written this just to show off my holiday snaps to you

There IS a reason why I wanted to write to you today..

As I strolled through the town square with my buddies, people watching, my personal training instincts decided to kick in (it happens suddenly, I can't help it!)and I kept noticing one thing.

And the more I saw of this, the more it confirmed my thoughts.

(And it REALLY stood out for me!)

How so many Czech Republicans WEREN'T overweight!

I'm serious. I hardly saw one local that was overweight.

Ok, maybe a couple here and there but generally speaking, hardly any.

Which led me to the question...WHY?

Why is it when we go to other countries, certain cultures seem to be thinner, leaner, less over weight than Britain and the States?

Now the typical answer I usually get is "our diet is far worse than other countries" which is true to a certain extent, but walking around Prague, there wasn't any evidence that that they WEREN'T consuming a western world diet?

MacDonalds was there, KFC was there,and amongst some nice restaurants there was the usual fast food outlets like any other city you'd find in Britain or the States.

This is strong evidence that the western world diet is already in Prague wouldn't you say?

They are already subject to it so why aren't they overweight?

After a lot of thinking this lead me to the conclusion that this pure and simply comes down to calorie restriction.

Simple I guess...it's not rocket science.

Whether the Czech Republicans are exercising more, eating less, or simply can't afford to eat like we do (after all, Britain and the States are considered to be richer countries than the Czech Republic and richer countries usually means over indulgence in everything, including food),

whatever the reason they're doing something right!

They're simply consuming less calories than us.

This was plain to see just from people watching in the Old Town Square of Prague.

There is growing evidence suggesting that a calorie restricted diet is not only great for staying lean but also increasing longevity too.

Somtimes I think our fitness industry over complicates things when it comes to diet. We need to take note from the Czech's and do what they're doing.

Eat Less!

Stick to these 5 diet rules and you'll be well on your way to achieving great fat loss success this year.

******

Rule 1) Eat fewer foods from a bag or box, and eat more whole, natural foods such as fruits, vegetables, and raw nuts.

Rule 2) Avoid wheat, dairy and gluten whenever possible

Rule 3) Try to consume some protein with every meal.

Rule 4) Be consistent with your diet plan but don't stress out if you've had a bad day. Just get back on the wagon again knowing that tomorrow will be MUCH better

Rule 5) And most importantly...CONSUME LESS CALORIES.

Eat Stop Eat will help you consume less calories. Flexible Intermittent Fasting is an easy and effective way to reduce your overall calorie intake while still enjoying the foods you eat.

******

And that was my trip to Prague.

Catch up with you very soon,

Sam Winkworth
CPT, SPN

Bootcamp Budget Training

>>> Full Video Demo Below <<<

You really DON'T need to be a member of a gym to see results.

I feel very strongly about that.

Unfortunately, the big health club chains and their shiny equipment have led many of us into believing that we need the latest and greatest hi-tech equipment to succeed.

Gym machines DO NOT play a part in your overall success.

What's important and what REALLY matters is the INTENSITY of your workouts and how it's applied to a logically planned program.

I've been teaching Bootcamp style classes for well over 10 years now and as many of you will know I'm a big fan of bodyweight exercises.

They're both convenient and effective. In addition to bodyweight exercises, I also like to use Speed Ladders and Kettlebells. Simple pieces of kit that are inexpensive and don't require alot of space.

The video below includes all modalities.

Here are the exercises for my Bootcamp Budget Workout.

Bodyweight Exercises



The video starts with a series of bodyweight strength exercises including Chin Ups, Dips,Push Ups & Plank.

There's also a series of Power Jumps that really get the heart rate up!

All these exercises are great for overall strength. Strength training is real important when it comes to fatloss. The more muscle tissue you have, your bodies ability to burn fat speeds up.

The movements shown are not intented for beginners. A strong core and foundation are required before you attempt any of these. You can visit my you tube channel for the beginner versions of each exercise.

Speed Ladder Drills

Next, I switch gears to conditioning and demonstrate how to use the Speed Ladder. The speed ladder's main purpose is to improve foot speed, agility and acceleration in many team sports although is a great tool for burning body fat aswell.

It's also alot of fun too. The speed ladder is a permanent tool in my Bootcamp classes.

Kettle Bell Swings

Moving along to Kettlebell Training. Kettlebells are a great tool for burning bodyfat aswell. In the video you'll see me perform a regular Kettlebell Swing which will work you from head to toe. It can be performed just as well with a dumbbell. Using a kettlebell is slightly more comfortable thats all.

Alot of workouts that you'll see on this blog will include the kettlebell.

Burpee Conditioning

To conclude the video, I finish with a Burpee Drill. Burpees are great all-round conditioners. If you come train with me, they'll be a good chance that you'll spend some time performing some sets of burpees.

Here, burpees are performed along with a lateral shuttle run followed by sprinting on the spot. Or if you're a beginner you can just perform burpees on their own . Whichever option you choose, you can expect to come out of your comfort zone!

Enjoy the video demonstration and remember it's not about the fancy equipment you're using, or the shiny chrome you'll see in most health clubs,

you can do ALOT with a little!

Avoid the health club and use your body the way it was intended!



Sam Winkworth
CPT, SPN

PS - if you're looking for more Bodyweight Workouts like this then you'll love this free report that my buddy Craig Ballantyne emailed me only the other day.

Craig's 4-week Bodyweight program is a fully-illustrated e-book with workouts designed for beginners, intermediates and advanced fitness levels using ONLY your bodyweight and it's completely FREE!

Just click here and download it with my compliments


PPS - Here's the best place to get hold of your speed ladder and kettlebells if you're interested = >



Any questions then let me know in the comments section below