My Outdoor Fatloss Workout

The weather here in the UK has been amazing of late (which is really unusual!) so yesterday I decided to workout down at the local park.

I'm real lucky where I live because the park is only a 10 minute walk away however I decided to take my 20kg kettlebell with me so it was more like 20 by the time I got there.

Park was really busy, children playing with hula hoops,office workers relaxing on their lunch break, sunbathers basking in the sun. For a minute I didn't think I was going to find a spot (didn't want to disturb too many people with my workout) although I eventually found a cool spot (right next to some deer actually!)

and here's what I did:

The deer get a bit worried half way through =>



Simple yeah? Although not easy. =>

Here's how it looks on paper.

Push Ups x 20 reps
Kettlebell Swings x 20 reps (or with dumbbells)
Walking Lunge x 20 reps
Alt Kettlebell Swings x 20 reps (or with dumbbells)
Burpees x 20 reps

Rest for 1 minute

Then repeat x 5


The workout is great if you're short on time. It will take you around 15-20 minutes to complete if you work fast. You can do it as a normal workout or it's also really great after a weights session aswell instead of your intervals.

Give it a go, make use of your local park or garden and get a workout in!

Sam Winkworth
CPT SPN

My Daily Meal Plan (Plus 4 Diet Secrets)

I get alot of questions about my nutritonal philosophy I use both on myself and with my clients.

"Do you ALWAYS eat organic?"

"What do you eat every day?"

"What metabolic type are you?"

"What supplements do you take?"

The answers are:

"No, I don't ALWAYS eat organic, although I do whenever I can and when I'm following my 60 day detox plan then I will eat organic foods. Period.

"My metabolic type is mixed, meaning my meal proportions should be around 50% carbs, 40% protein and 10% oils fats. They're not always like this, but generally speaking I'll try to keep this in mind without getting too scientific.

The last thing I want to do is start measuring and weighing each meal." I'm way too busy for this."

"The only supplement I take is creatine. I used to take lot's before I discovered that many of the supplements out there are just a complete waste of money and leave you know better off than before."

And what do I eat every day? Well "a wide variety of food"(and that's my first diet secret). Instead of sticking to the same food choices, day in day out I like to switch it up.

So let's take a look at what I typically eat on a regular basis

6:00am Breakfast - I teach my Bootcamp at 6:45am so I like to have some breakfast before I head off to the park.

Either:



Organic Muesli
Bluberries
Crushed Walnuts, Pecans & Brazil Nuts
Half a chopped banana
1 cup of Almond Milk

or:

Organic Porridge
Raisons
Almonds, Hazelnuts & Pumpkin Seeds
1 cup of Milk/Water

Along with either of those recipes I'll have either a pear or an apple and recently I've been having green tea aswell.

11am Brunch - Usually after a busy morning of teaching Bootcamp and training clients I will grab a mid morning snack to keep me going until Lunch.I'll typically take the snack to work with me.

This can vary from day to day but usually will consist of either



Natural peanut butter on celery sticks,
Organic Hummus with celery or carrots.
2 boiled eggs with garden salad

I've also tried peanut butter spread onto an apple and it was really good. Try that combo sometime.


I'm always trying a new fruit or vegetable(that's secret #2).

A few years ago, I wouldn't say I was a fussy eater but I was sooo regimented with my eating habits. I always used to have a set meal plan and this would hardly ever vary throughout the week.

I am now more open minded about what I eat and am willing to try a new fruit or vegetable out whenever possible.

Anyone can learn to eat better over time.

Heck, if I can do it then so can you!

Workout then Lunch 12-1pm

In between clients I'll workout around noon (give or take half an hour)for around 45 minutes.

I used to glug down a protein shake religeously after each workout whereas now I'll tend to go for a regular chocolate milkshake that you can buy in the supermarket as research shows clearly that there's no real difference between the two (apart from saving yourself a ton of money of course).

I sometimes have nuts an berries aswell. It depends on where I am and what I feel like having really. If I know I'm going to be out of the house for more than 4 hours then I'll prepare my food before I leave so that I'm not left not knowing what to eat during the day.

As a general rule I'll always try to eat natural, wholesome foods and steer clear of anything tinned, canned or packaged wherever possible(Secret #3).

Lunch will always vary. Here are a 3 things that I'll typically have:

Tuna on Ryvitas with a big garden salad.

4 egg omelet, spinach, broccoli, peppers, mushrooms.

Chicken Salad Spelt bread sandwich.

I don't often have bread but when I do I go for spelt or rye as regular bread (with wheat in) tends to bloats me out.

After lunch I'm real busy. I have more private clients then Bootcamp class at 6:30pm.
Sometimes I have clients all the way through until 8pm so my dinner time can vary from 6 through to 8 although generally speaking I won't eat anything after 9pm.

This isn't set in stone, I just find I sleep better if I don't eat too near bedtime.

Here are a few recipes that I'll have for dinner:



Chicken Breast With Garden Salad

Organic Steak with Spinach and Mushrooms

Smoked Mackerel with green beans,
grilled tomatoes, mushrooms & spinach

So as you can see from this meal plan that when I go shopping, I'll fill my shopping bags with nothing other than meat, fish, fresh fruit and vegetables (Secret #4).

Check the video out below =>



Ok, so that's what I eat. It's certainly better than the average western world diet.
I sometimes like to have a dessert (if I'm eating out) and I do have a beer every now and then but generally speaking I'll follow this.

Personally, I think staying away from foods that are high in carbohydrate and trans-fats (like pizza, chips, cakes, pastries or anything fried) is a good idea.

If you can do that, and follow a diet that is rich with raw nuts, fruit and vegetables than you'll lose bodyfat without going hungry.

If you have any nutrition questions then let me know here.

Here's to your fatloss success,

Sam Winkworth

PS - Please post your nutrition questions and comments below!

Hotel Room Workouts

Hi guys,

OK, today I'm going to cut to the chase and have a bit of a rant so bear with me. = >

I wanted to talk to you about making time for workouts when you're travelling or on the road because over the last few weeks, I've been hearing alot of excuses about not having the time.

Excuses like:

"the hotel didn't have a gym."
"I'm too tired when I'm on a business trip to workout."
"I'm way too busy for exercise, I'll make up for it when I'm back home."

Ladies and gentlemen, how can I put this politely?

Thats a bunch of BS.

We should ALL have time to fit exercise into our lives.

Cramming your exercise in at the weekend (although better than nothing at all) just isn't the same, and as for being "too tired to exercise" on your travels, well this is just lame. Sorry if that sounded a little harsh but it just is.

It's time to toughen up guys!

I run 3 businesses,have a busy social life and I do alot of travelling aswell yet I still find time to get atleast 3 workouts in during the week.

You should too.

Not prioritising is where the issue lies.

I guess it depends on how much value you attach to achieving ideal health, longevity and the body of your dreams.

If you do attach SOME value then it's time to get ORGANISED if you want to see a change in your bodyshape and stop using excuses.

You don't even need a gym to workout!

I've recently come back from a good friends stag do in Majorca yet I still found the time to have a workout in my hotel room.

Don't get me wrong, I'll be the first to admit that I drank abit too much and ate alot of the wrong things but hey! it was a stag-do and I STILL got a workout in.

All be it for 20 minutes, but as you probably know by now if you've been following my blogs for some time, it's not the quantity of the workout, its the quality and what you do DURING those workouts that make all the difference.

Here's a short video of my Hotel Room Workout that my friend filmed for me whilst we were away. We filmed this and then went down to the beach to play some American football with the rest of the stag party (I love the beach!):



There you go.

What do you think of that then?

Proof that you CAN workout ANYTIME, ANYPLACE and ANYWHERE so let's ditch the excuses and start focusing on DOING.

Ok rant over, I'll leave you in peace now!

Here's to your new found body,

Sam

PS - If you're looking for more fatburning workouts like the one above that don't require you to be a member of a health club or gym then you can visit my social network.

You'll find plenty of FREE training advice and nutrition tips there that you can start implementing straight away. = >