Best Wishes For 2009 From Sam Winkworth

This is my last newsletter for 2008- so thanks for 'tuning in' this year.
I just wanted to check in and hope you’re enjoying the holiday season and to wish you a great New Year.

And the last thing I want to leave you with for 2008 is a video from my mentor Paul Chek on “our constipated society” that had me in stitches when I first watched it. Behind the jokes he makes, is a point very well made by Paul and certainly hit home with me.

Don’t get me wrong I’m not into searching for videos on “poop” over the festive season but I thought I had to share this with you!

Happy New Year! : )

Here’s Why You Should AVOID Dairy Like The Plague! (Please don’t open if easily shocked!)

Hi,

Today I have some information on dairy that I’m confident will NEVER make you eat it EVER again. Yes, that’s right DAIRY? That stuff that’s supposed to be really good for your bones?

Now those of you that read my blog will know that I’m always going on about how dairy is heavily processed but this latest research has nothing to do with this and has quite simply blown me away and it will you too!

Don’t get me wrong, I’m not into scaremongering or fright tactics to stop you eating certain foods and you might be thinking I’m sounding a little “dramatic” here, but I feel its my mission as your fatloss coach to inform you of the dangers of certain foods. After all, who else is going to tell you how it really is, the government? the food manufacturers?

I rest my case…

When I first read this amazing report by Paul Eastwood on the dangers of dairy yesterday, I was shocked and actually felt physically sick afterwards however I want to share this latest research with you.

Please take the time to read this if you value your health (and your friends and families), and I know you do because that’s the reason why you signed up to this newsletter, but a word of warning though, please don’t read it if easily offended…

Here's the report,it gets a little heavy in places but I strongly recommend you read this now...

The Dangers Of Dairy
By Paul Eastwood
Re-edited by Sam Winkworth

Countless scientists and charities as well as government agencies spend hundreds of hours a week analyzing cancer research, and now dairy products have come under the microscope.

The latest research from the United States reveals that the hormones cows secrete into milk are suppressing genes that usually detect and kill cancer cells as they develop and increasing the receptors on cells that promote cancerous mutations.

The aim of this article is to bring the proven research to your attention and describe in better detail the mechanism of how dairy actually alters your own genetic cellular makeup, thereby allowing cancerous cells to develop.

I will also discuss the reversibility of this epigenetic mutation by eliminating dairy consumption and increasing intake of certain other nutrients that protect these cells.

Hormones in Cow’s Milk

Grosvenor et al describes that a cow secretes hormones into its milk to allow the young underdeveloped calf to grow.

The same hormone and substance content can be found in human breast milk. If you know your anatomy and physiology, a human infant or young calf has a poorly developed endocrine (hormonal) system.

Thus, it would only be wise for nature to elect one parent to carry a mechanism to transport not only nutrients but hormones to their young. However, for us humans, most products we consume orally eventually enter our bloodstream via the stomach or the intestines.

So if cows naturally secrete hormones into their milk, we are practically ingesting animal hormones straight into our bodies. Knowing this, it should be easy to understand that current dairy products are harmful. It is easy to draw parallels to the damage caused by injecting or orally administering the use of anabolic steroids.

Essentially with dairy products, you are orally ingesting ANIMAL hormones into your bloodstream, hormones composed of mainly estrogen as well. Once in the blood stream (as these hormones survive digestion in the stomach), they then have access to the whole human body and combine at certain receptor sites, where they exhibit their effects.

To appreciate the real damage milk and related products such as cheese and those ever-more-popular whey protein shakes can do, let’s analyze the contents of cow’s milk. The following are some of the compounds found naturally in cow’s milk:

* Estrogens (Female Hormones)
* Androgens (Male Hormones)
* IGF-1 (Insulin like growth factor-1)
* Prolactins
* Leptins
* Epidermal and transforming growth factors

Of all these ingredients, it’s the IGF-1 that appears to be the main culprit for increasing the development of cancerous tumours. The full mechanism can be read in Dr. Bibb’s book, “Deadly Dairy Deception,” but essentially, IGF-1 exerts a powerful effect on the p53 gene at the receptor known as IGF-R1 (type 1 insulin growth factor receptor).

At this receptor, a number of cellular responses occur, including proliferation and the protection of cells from programmed cell death (apoptosis). This results in the effect where cells with a mutation inside divide uncontrollably as apoptosis of abnormal cells is suppressed.

The turning off of a gene is better known as hypermethylation or epigenetic mutation. This epigenetic mutation has been proven in the laboratory to be “heritable” and thus passed onto your children.

This is due to the hypermethylated cells leaving “molecular footprints” that can be used as markers for constructing new cells of this nature, which means your children probably aren’t safe from your current dairy intake either.

One study has shown that prenatal nutritional and metabolic events are memorized or “imprinted” by the developing organism that may result in the development of diseases in adult life.

In healthy cell division, the p53 gene should cause natural cell death in either aged or defective cells.


It isn’t just the IGF-1 molecules that are dangerous in milk and similar products. It is also the estrogens that are consumed. The full mechanism of the estrogen in prostate cancer and hormone-sensitive breast cancer is also complex and can be further understood in Bibb’s aforementioned book.

Essentially, these estrogens bind to cells via estrogen receptor alpha and over stimulate the development of cancerous cells. This enhances the effect of IGF-1, which suppresses the p53 gene and which would normally perform apoptosis and program these cells for elimination.

In effect, what you have is one protein hormone (IGF-1) that suppresses your cell defence and another steroid hormone (estrogens) that simultaneously stimulates cancerous mutations. Together, you have a very dangerous cocktail. That’s how cells seen in Figure A develop so easily, especially as these compounds are hormones.

Being a hormone, it exerts powerful effects on its receptor cell. Thus, estrogens and IGF-1 work very well together at producing the exact same effect but via different receptors, making them excellent accomplices in this cancer debacle. This means children and adults are consuming a dangerous concoction of hormones and protein hormones in staple foods such as macaroni and cheese, milkshakes, yoghurt, pizza, protein bars, protein shakes and cheese burgers.

A full list of foods to avoid can be found below:

* All Milk: Skimmed, non fat, 2%, half & half, evaporated, etc
* All Cheeses: Cottage, vegetarian, organic, light, cream cheese, etc
* Milk Protein Concentrates: Whey protein, whey protein isolates, casein
* All Cream: Light and heavy whipped, sour cream, etc
* All Caseins: Hydrolysates, calcium caseinate, magnesium, caseinate, etc
* Milk Powders: Whole, non-fat milk
* All Ice Cream
* All Yoghurts

Hormones and the Cancer Link

Cancer is a group of cells that have been modified so that they do not die! According to Bibb, if a gene that causes a cell to die becomes defective or conversely, a gene that keeps a cell from dying becomes defective, then a cell can become “immortal” and pass this gift onto its daughter cells when it divides.

This gift is then passed on down the generations of cell division, and soon you will have developed a group of cells that do not die. This is what is known as a cancer. This is how it is with prostrate cancer, for example.

The p53 gene causes cells to die and has been found to be defective in prostrate and in many other cancers. In the lab, prostate and estrogen receptor positive breast cancer tissue behave similarly. Therefore, it is likely that what is said about one is true of another.

It is through this combined effect that a tumour develops as the cells divide and reproduce defectively, which is why all cancers get worse or grow over time. These cancer cells are going through natural cell division (mitosis) and passing on their cancerous information onto future daughter cells.

The prostate gland, as with other glands, is stimulated by many types of hormones and proteins. These hormones and proteins produce their effect by attaching to the numerous receptors that have thus far been identified.

It is these receptors that play an important role in determining the health of a gland and whether the individual will develop cancer from abnormal stimulation of these receptors.

Is Dairy Ever Safe?

If the dairy is treated like it was in the late 1920s when milk was first introduced, it would then be safe for consumption. A brief history lesson tells us that vitamin D is not a natural ingredient of milk. In the early 1900s, Ricketts was a disease of epidemic proportion due to a diet lacking in vitamin D.

This discovery was made by one very clever biochemist, Dr Harry Steenbock at the University of Madison, Wisconsin. Dr. Steenbock exposed cow’s milk to ultra violet light and found that a compound called “ergosterol” would immediately convert to vitamin D upon exposure to certain wave lengths of UV light.

Steenbock even won a patent for his work at curing Rickets by his process of UV exposure to milk in its manufacturing process. According to Bibb, Steenbock also inadvertently helped prevent people of his time from developing prostate and breast cancer in a way he can never appreciate.

We now know his method also denatures the dangerous IGF-1 molecule and the estrogens by breaking down the disulphide bonds that keep IGF-1 active and that bind to estrogens in the milk. This process of ultra violet light exposure was used until the mid 1940s, where it became more economical to synthetically manufacture vitamin D and add it to the milk later.

An Increase of Prostate and Breast Cancer

Discussed earlier was the concept of epigenetic mutation, which is the “heritable” capacity of turning your genes off by leaving molecular footprints in your DNA. Thus, only now are we experiencing the unfortunate side effects of the evolution of the dairy foods process.

This means the children from the 1940s are more prone to prostate and breast cancer as their gene protection systems are becoming weaker and weaker with time. This is due to each generation exposing themselves to IGF-1 and estrogens, except each parent weakens their p53 gene number, leaving their children with less unharmed p53 genes and so on, until now we really start to notice when we receive reports of teenagers with breast cancer and young men with prostate cancer.

Until milk is treated again with UV light, we are going to continue to see young females looking like adult women and younger ages of people with prostate and breast cancer. The signs are all around us. Who else can explain why Western school girls are so more mature for their age compared to Asian, Japanese or other Eastern societies that do not consume large amounts of dairy? Scientists have noticed these trends by looking at dietary practices from 1986 to the present day, specifically noting the relationship between increased dairy consumption and increased risk of prostate cancer. This trend is even more evident in the black community.

The Role of Race in Prostate Cancer Incidence

The incidence of prostate cancer has been found to be significantly higher in black men than white men in certain regions of the world including the United States, the United Kingdom and in the African Caribbean.

The reasons why black men are more prone to prostate cancer are researched and available, but the largest reason is the fact that they are born with higher levels of prostate specific antigen (PSA). This antigen is responsible for releasing more free IGF-1 into the body as it digests a binding protein called “IGF-1 binding protein-3.”

To make matters worse, Tricoli et al and Winter et al concluded studies that found black men with age matched controls have lower levels of IGF-1 binding protein-3, which means they have a natural ability to free IGF-1 than white men, but they already have more IGF-1 circulating as well!

Therefore, black men (and women) really do not need dairy products to increase their IGF-1 levels any further, as this can increase their incidence of cancer considerably. The table below details the massive change in prostate cancer incidence in black men in the US versus black men from Africa:


From the research data, a trend toward higher incidences of prostate cancer in colder climates versus warmer climates in black men was also noted. This can largely be attributed to the vitamin D effect discussed earlier, which naturally occurs in skin exposed to UV light.

In the same study, the authors concluded that dietary supplementation of vitamin D could reduce the risk of prostate and several other types of cancers they researched (the daily dose would be a range of 1200-2000 iu per day).

Alternatives to Dairy

Now that you have a greater understanding of the dangers of dairy, it is time to discuss what alternatives can be used instead to lower your risk of prostate and breast cancer. Listed below are some alternatives to milk from a protein as well as calcium perspective:

Bee Pollen Granules

Nutritional Benefits: Bee pollen contains around 50 percent protein, much of which is in the form of free amino acids. It is also high in the B complex vitamins and enzymes.

Unflavored Gelatin

Nutritional Benefits: Gelatin (Gelatine) is made from the collagen protein found in bone, skin and cartilage. When beef or pork are boiled, the collagen is extracted and changes into gelatin. Our gelatin is an excellent source of protein containing over 85 percent protein. Typical usage is four teaspoons per day. Gelatin may be mixed in non carbonated juices or with foods.

Brown Rice/Rice Protein

Nutritional Benefits: Brown Rice/Rice Protein contains 80 percent protein. Rice Protein Concentrate is made from Non GMO Sprouted Brown Rice Grains. The amino acid profile is approximately 98 percent similar to mother's milk. A vegan hypo-allergenic natural grain protein concentrate, brown rice/rice protein has a strong flavor profile as some of the protein is in free amino acids.

Organic Hemp Protein Powder

Nutritional Benefits: An organic food with 37 percent protein, 10 percent beneficial fats, 43 percent fiber (90% soluble, 10% insoluble), chlorophyll, magnesium, zinc and iron. Hempseed is one of nature's most perfect superfoods. One serving provides 11 grams of raw organic protein and a whopping 14 grams of fiber (54% of the RDI). Hemp contains all eight essential amino acids with the bonus of essential fatty acids.

Organic Blue-Green Algae Powder

Nutritional Benefits: This rare superfood is a protein powerhouse. It provides a highly bioavailable protein that is 80 percent assimilated in our bodies (compared to meat protein, which is 20% assimilated), and its amino acid profile is optimal for humans. Klamath Lake algae is also the world's most concentrated source of chlorophyll, a valuable phytonutrient considered by many to be one of nature's most cleansing and regenerating substances.

SciVation Xtend

Nutritional Benefits: Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Egg Protein, Egg White and Egg Protein Powder

Nutritional Benefits: Egg protein is commonly referred to as the "perfect protein," and it is the common reference to which other proteins are compared. Two values are commonly used to evaluate protein quality: protein digestibility corrected amino acid score (PDCAA) and biological value (BV). BV measures the amount of protein retained from the absorbed protein. Egg protein scores 100 percent on the BV, meaning all protein ingested from the egg is used by the body.

Egg protein contains all eight essential amino acids required by the body.

Alternative Protein Sources

Food Description Calcium Content (Mg)
Cooked collards-one cup 357
Canned spinach-one cup 272
Cooked soybeans-one cup 261
Cooked Turnip greens 249
Bread crumbs-one cup 218
Cooked white beans-one cup 191
Canned Salmon-3 oz 181
Cooked beet greens 164
Slice of corn bread 162
Tomato soup-one cup 159
Cooked cabbage 158
Egg & sausage biscuit 155
Tofu one serving 133
Cooked Okra 123
Milk reduced fat (+ Vit D added) 285
Milk Whole 3.25% fat 276

The biggest opposing factor I have seen when approaching people about this life saving issue is not that they don’t believe me or the research, it’s that they are extremely habitual dairy users. People like the taste of dairy in their diets and have a well established habit of dairy consumption.

The best we can do to combat resistance is offer strong, healthy alternatives to dairy right off the bat. Educate yourself on the pasteurization process used on milk, which is an archaic method to prevent harmful bacteria entering our bodies.

As pasteurization involves subjecting milk to high temperatures of heat treatment, this also kills good bacteria (as heat is a non selective procedure) and denatures much of the protein contained in the product.

Also, as we age, we lose the enzyme lactate dehydrogenase, which allows us to process lactose. This is why many people have stomach bloating or uncomfortable reactions to dairy products or products containing dairy. These are just a few of the effective arguments you can present to your clients when educating them on the dangers of some dairy products and suggesting they find alternative sources of protein.

References:

1. Bibb, R.D. Deadly Dairy Deception. Self Publication. Available from www.deadlydairydeception.com 2008
2. Grosvenor, C.E. et al: Hormones and Growth Factors in Milk. Endocrine reviews. 1992; 14:710-727
3. http://www.deadiversion.usdoj.gov/pubs/brochures/steroids/hidden/hiddendangers.pdf.
4. Adams, T.E. et al. Structure and function of the type I insulin-like growth factor receptor. Cell Mol Life Sci. 2000 Jul; 57(7):1050-93
5. Nephew K.P. et al: Epigenetic silencing in cancer initiation and progression. Cancer Letters. 190 (2): 125
6. Sander, O. Perinatal imprinting by estrogen and adult prostate disease. Available at www.pnas.org/cgi/doi/10.1073/pnas. 0409703102. Ibid
7. Vardhman, K. et al: Transgenerational inheritance of epigenetic states at the murine Axin allele occurs after maternal and paternal transmission. Proc Natl Acad Sci USA. 2003 March 4; 100(5): 2538-2542
8. E. Garner et al: Cells with Defective p53-p21-pRb Pathway Are Susceptible to Apoptosis Induced by p84N5 via Caspase-6. 2007; Cancer Res( 67):7631-7637
9. Steenbock, H. United States Patent Office Database: Patented Aug. 14, 1928 (1,680,818)
10. Personal communication with Dr. Lyndom Larcom, Clemson University; Jan 6th, 2004: As quoted in Dr. Bibb’s Book – Deadly Dairy Deception
11. Talamini, R. et al. Nutrition, social factors and prostatic cancer in a Northern Italian population. Br J Cancer. 1986 Jun;53(6):817-21
12. Chan, J.M. et al. Dairy products, calcium, phosphorous, vitamin D and risk of prostate cancer (Sweden). Cancer Causes Control. 1998 Dec;9(6):559-566
13. Rohrman, S. et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control. 2007 Feb;18(1):41-50
14. Kurahashi, N. et al. Dairy product, saturated fatty acid and calcium intake and prostate cancer in a prospective cohort of Japanese Men. CancerEpidemiol Biomarkers Prev. 2008 Apr;17(4):930-7
15. Rajbahu, K. et al. Racial origin is associated with poor awareness of prostate cancer in UK men, but can be increased by simple information. Prostate Cancer. 2007;(10):256-60
16. http://www.itzcarribean.com/prostate_cancer_charity.php
17. Henderson, R.J. et al. Prostate-specific antigen (PSA) and PSA density: racial differences in men without prostate cancer. J Natl Cancer Institute. 1997 15;89(2):134-8
18. Tricoli, J.V. et al. Racial differences in insulin-like growth factor binding protein-3 in men at increased risk of prostate cancer. Urology. 1999 Jul;54(1):178-82
19. Winter, D.L. et al. Plasma levels of IGF-1, IGF-2 and IGFBP-3 in white and African-American men at increased risk of prostate cancer. Urology. 2001 Oct;58(4):614-8
20. Parkin, D.M. et al. Cancer incidence in five continents Vol 8. IARC Scientific Publication. 155(p633)
21. Garland, C.F. et al. The role of Vitamin D in cancer prevention. Am J Public Health. 2006 Feb;96(2):252-61
22. Chek, P. "How to Eat, Move and Be Healthy!" California: C.H.E.K Institute, 2004.
23. http://www.mercola.com
24. Paul Eastwood

Forwarded By, Sam Winkworth

This is just a short post today, and not specifically to do with fatloss, though it is to do with becoming seriously more successful.

Earlier this week, I wrote to you talking about my personal creed, the rules in which I intend to live my life by.

So to give them more meaning I made an inspirational video of “my rules”

I hope they inspire you to write your own.

What Do You Believe?

Earlier today, I asked you to believe in yourself so today I’m going to enlighten you with some of my own beliefs.

Those of you who know me these may not come as a surprise.
However for those of you who only know me through print, they’ll hopefully give you a little insight into who I am and what I believe in.

At first, I had to REALLY think about what I believe in and my life principles that I follow but once I spent a bit of time thinking about it, the easier it became to formulate them.

So, in my own words, here are some of the things I believe in, that I want to share with you…

I will find a way to overcome ANY obstacle that I face in life no matter how challenging.

I believe that to achieve any goal in life whether it be professionally or personally, I must overcome the setbacks and problems along the way and not get disheartened when I come across them.

Instead, embrace the challenge that I face and find a way to move through it with the minimum of fuss and continue with my journey and not stop until I’ve reached my end goal.

I will make my mark on the people I meet, the clients I train and the friends and family I love.

Helping others is quite simply, my life. I love helping people hence why I chose my career as fatloss expert. I believe that its my duty to help as many people as I can achieve a healthier, fitter, leaner life however I won’t fool myself into thinking that this is always possible.

I believe that in some cases, people just aren’t ready to be helped, their not ready to change their lifestyle in which case, rather than forcing my philosophy and systems down their throat, I will be there for them for when they DO want to make a positive change.

I believe that if I can inspire and help people to at least make their first step (however big or small) to leading a healthier lifestyle then I’m a happy, satisfied man.

I will be true to myself when all around doubt me.

If you’re a regular reader of my blog then you’ll know how I have developed a fatloss system with my company that guarantees results. I have researched over a hundred different diets and workouts for over 10 years and now know the most effective diet techniques and training strategies for losing body fat the fast and healthy way. I believe in this 100% and because I know that it works and consistently brings about great results ,will always stand by this.

Along the way I’ve had so-called “critiques” and other trainers questioning me and doubting the systems effectiveness and replies like how can I possibly guarantee results and offer a full money back guarantee?

During which time I’ve stuck up for what I believe in and my systems when all around me doubted and I now run a successful personal training business with 4 trainers working under me. This one rule has kept me in good stead and I know will continue to for future years.

I will demand excellence from myself and I will help others demand excellence from themselves too.

This rule pretty much speaks for itself. Whatever I do in life, I like to do it to my full potential. To coin a phrase “if a jobs worth doing, its worth doing well.” Ok that saying might have sounded a bit dated but you know what I’m getting at right?

I believe in setting a good example and being a good role model to all my clients and like to practise what I preach .Through my lifestyle I maintain a healthy weight, a balanced diet and an athletic physique, however I’m not perfect!
I do drink alcohol, I do eat processed food occasionally and if I’m offered a sweet, then I’m not going to turn it down, but I do know when to draw the line and be sensible!

I believe that if more people did the same then there wouldn’t be so much illness or disease in the world and it would be a much fitter
healthier place to live.

I like to help others demand excellence from themselves as well. I believe that if you want something in life then you have to go out there and get it.
I like to install a positive can-do attitude with all my clients to help them achieve their full potential when it comes to their fatloss goals and I’d like to think that this very attitude can rub off in other areas of their life.

I will take the time to be patient, and not be tired by waiting.

Impatience can be such a personality flaw and something that I recognise within myself on occasions. Impatience like cutting people off mid sentence or making uniformed, quick judgements. Not finding the time to really listen to others. All of which are forms of impatience.

We tend to lose our patience when we’re multi tasking or working to a tight schedule (I know I do!).

In the long run, developing patience requires a change in your attitude towards life but well worth it because it will keep your stress levels down which is vital for your health and fatloss goals.

I will take the time to laugh.

Taking time out to have fun is SO important in my book. Having fun and laughing is the music of the soul and people should include this more in their life. I know I can be guilty of being too serious and over working sometimes but I’m working hard to change my ways!

If you constantly find yourself taking life too seriously and can’t remember the last time you laughed, and I mean REALLY laughed, like it hurt your stomach you were laughing so hard, then ask yourself if it does you any good to take life too seriously? After all, all work and no play makes jack a dull boy!

A very dull boy in most cases.

These are just some of the things I believe in.

Do your beliefs play a BIG part in how you live your life?
Do they set you on the path to good health or do they lead you astray?

Think about your beliefs and ask yourself those 2 questions...

This FREE Report Will Quite Simply Change Your Life Forever!

Today I want to talk to you about something that I’m ashamed to admit haven’t spent enough time focusing on with my clients and readers and without this, you may as well kiss your fatloss goals goodbye.

It’s true!

I’ve been a fatloss coach for well over 10 years,
I’ve lectured and worked in some of the biggest health clubs across the UK,
I’ve written an e-book on how to lose body fat the fast and healthy way,
I have coached kick boxers, sprinters, professional footballers, all to the peak of their physical fitness,

And embarrassingly haven’t once touched on this subject, yet it’s so blindingly obvious , so today I want to put that right.

I actually can’t believe I’ve missed talking to you about this vital ingredient for long-term fatloss success.

I take a holistic approach to health. I look at peoples stress levels, their eating habits, sleep/wake cycles, digestive system. I have researched for many years the most effective fatloss workouts that bring about the best results in the quickest time without compromising health.

But in all honesty all of this means ZIP if you haven’t got one thing.

BELIEF.

Belief that you CAN achieve anything that you want to in life with the right mindset and the right attitude.

Belief in yourself and what you CAN achieve.

Whether it be dropping that dress size, fitting back into those jeans, committing to that diet or hey, maybe it’s a goal away from health and exercise that you’d like to pursue you need to believe that you CAN achieve it and you WILL achieve it right from the off because wanting it and knowing it is not enough.

Let me take a few minutes to tell you what I believe in…

Most people let themselves off the hook when it comes to achieving the body of their dreams and will NEVER achieve any where near the body or health that they hoped for.

Why?

Because most people KNOW that they want to be fitter and healthier, they’ve made the decision that they WANT to lose that extra weight and be less stressed but have a hard time actually seeing these goals through right to the very end.

I believe that most people are committed to their excuses instead of their goals and somewhere down the line they believe that the goals they once set themselves are unachievable.

“I don’t have time”
“My job is very demanding”
“The kids come first”
“I’m too tired”

are just some of the excuses that I hear on a regular basis.

Don’t get me wrong, we’ve all got stuff going on in our lives and our own issues to deal with. I have a busy personal training schedule, I run 3 businesses and my social life is pretty hectic too, yet I still find the time to exercise at least 3 times per week and eat healthily most of the time.

Not prioritising and not believing is where the issue is here, and most people wait until there's an emergency before they take their health and fitness seriously.
What if your doctor said to you that if you don't take charge of your own life, start making better food choices and improving your health by dropping some body fat in the next six months, then you'd die, would you have the time then?

How about if someone said if you don't drop that excess body fat and achieve your ideal bodyweight in the next 30 days you would never see your kids again?

Could you find the time then? Would you find an excuse then?

I think not.

Don't think about it. You've done enough of that already!

Don't wait until "the time is right"! It's never going to be!

Take whatever action you can take toward achieving your goal because I promise you that once you start doing the right things with a bit of purpose and intensity, and your momentum builds...nothing will stop you!

If any of this has rung true with you, then I have 7 simple steps that you simply MUST try to ensure 2009 is the best year EVER for you:

1) Create some “ME TIME” for yourself

Sounds simple huh? But I can tell you that this step is quite often overlooked by many of my clients. Whilst its important to care for and look after your loved ones, you need to give yourself time that you can label as your own.

Not your partners, girlfriend or boyfriend’s or kids– YOURS!

Because until you put yourself first, just occasionally, you will never find the time to focus on you as a person

2) Give up those “VICTIM STORIES”.

Take 100% responsibility for your life. This means giving up your excuses and victim stories if you want to succeed and dropping ALL the reasons you can't succeed and haven't succeeded in the past.

3) Know what you want to achieve.

Be clear about your goals. Know EXACTLY what you want and what you need to do to get there.

4) Know why you want to achieve it.

Ask yourself from deep down, why you want to achieve it and whether your goal is really, really something that YOU want and you only, and not influenced by someone or something else in your life.

5) Know when you want it by.

Set yourself a time period to achieve your goal and every day up until the deadline do something (however big or small) to get you a little bit nearer to achieving it.

6) Write it down.

Research shows that those who write their goals down are more likely to be successful than those who don’t.

7) Know the price & pay it!

Know how much your goal is going to cost and pay it. Don’t procrastinate with it. The sooner the better.

So please, do one positive thing before 2008 draws to a close.

Set your health & fatloss goals. And set them high! Don’t be worried! Try these 7 simple steps for long-term success.

Don’t wait until new years eve to set your goals.
Don’t wait to settle into the new year and then get started.
Don’t put everyone first other than yourself!

Do them today and BELIEVE!

Come out of your comfort zone and believe that you can achieve ANYTHING just with the right attitude (whether it be wearing the body of your dreams, a goal professionally or booking that adventure holiday that you‘ve always promised yourself),

And do me a favour and don’t let “excuses” blow you off course for 2009!

You can do it, I know you can!

Go on then!