I thought it would be cool to share with you some of the secrets I use with all my paying clients to help them achieve great fat loss success:
1) Quit waiting for the right time
Stop waiting around for the best time to start your fat loss plan. They'll NEVER be one. Just get going!!! Here's a workout to help you get started. Awesome chillout tune with it aswell : )
2) Be Honest With Yourself!
It's amazing how alot of people are disillusioned about the way they eat. Reality check: Cereal & toast for breakfast & Sandwiches for lunch isn't healthy. And what about the binge drinking the weekend. Have they "conveniently forgotton about that? If you want to lose body fat then don't be someone who suffers from "Dietary Dishonesty". Use a food diary and find out EXACTLY what you're eating on a daily basis.
Download my food diary I use with all my clients over at my personal training website
3) Surround yourself with positive people
Ditch the energy suckers from your life. If you're hanging out with people that are negative about diet & exercise then they will quickly pull you down to their level and suck the life out of you. They will stop you from moving forwards in life. Get rid of them if you want to see results.
4) Diarise Your Workouts
Make sure you schedule your workouts into your diary. If you haven't got a diary, buy one! Know WHEN you're going to workout and at WHAT time. Nothing is REAL until you schedule it!
5) Ditch the crap!!!
Humans aren't designed to eat processed food, sugar, salt or trans-fatty acids. Replace with more vegetables and fruit, combine with with 3 workouts a week, get to bed by 10:30pm and start to see a difference in your energy and your fat levels.
6) If you're not happy, make the change
"If you don't like something change it; if you can't change it, change the way you think about it." ~ Mary Engelbreit
I say if you're not happy about something in your life, whether it be personally or professionally then make the change. When you're through changing, you may aswell call it a day. Remember, ...it's not the strongest or most intelligent that survive, it's the person who can CHANGE the most.
7) Use intermittent fasting
Combining Brad Pilon's "Eat Stop Eat" nutritional Philosophy along with ours is going to help you burn a serious amount of bodyfat. We've been using "Eat Stop Eat" with our clients for the past 2 years and have had acceptional results with it. Go check it out Eat Stop Eat
8) Don't listen to the negative voice inside you!
9)Never, ever give up
Many of life's failures are people who did not realize how close they were to success when they gave up."- Thomas Edison
I say when it comes to your fat loss plan don't give up just because you've had a "bad diet day." Write it off and know in your mind that tomorrow will be MUCH much better.
Try implementing some of these secrets today : )
Peace out,
Sam
Let me know what you think in the comments section below:
Showing posts with label fasting. Show all posts
Showing posts with label fasting. Show all posts
Friday, 21 May 2010
Saturday, 27 February 2010
Every Woman Who Want's To Lose Weight & Improve Their Health Should Read This!
Over the last 3 months, me and my team have trainers have been running our second Transformation Contest. 4 hand-picked volunteers were challenged to transform their body by way of healthy eating and exercise.
No diet pills, supplements or compicated calorie counting just a real emphasis on wholesome foods, short burst workouts like circuit training and maintaing a positive can-do attitude through the course.
Throughout the Contest, volunteers were asked to:
1) Give up wheat (bread, pasta etc), preocessed food and alcohol.
2) Fast 1-2 times per week using the Eat Stop Eat nutritional philosophy.
3) Train 4 times a week. This included one FREE private session each week with us aswell as attending one of our popular Bootcamp sessions each week.
4) fill out a food diary and blog their transformation experiences over at www.samwinkworth.ning.com
Each of the 4 challengers worked really hard over the last 3 months and it was hard picking an overall winner of the Contest but...after alot of thought we gave first place to Nicola Fitzgerald (below). I loved Nicola's attitude throughout the challenge. She always gave 100%. She always remained positive (which I liked), and she never missed a Bootcamp session.
It was Nicola's extra hard work and positive atttitude (and also the great results that she achieved aswell!) that swayed me to give first prize to her. She will receive a £250 cash prize so congratulation Nic!
Read Nic's full rundown of the contest below and let us know what you think in the comments section below:
****
"Prior to the challenge I would have ranked myself around low to middle in terms of fitness, I walked everywhere, kept an eye on my weight and did exercise classes. I was very in to yoga before my pregnancy, had worked with personal trainers in the past and overall was aware of my physical shape and body. I found it very difficult to shift the last of my pregnancy weight, which was why the transformation challenge appealed to me initially.
Anytime in the past I wanted to lose weight I would drastically alter my diet and see results. Total elimination of food groups and massive drop in calories worked for me but was not something I wanted to do forever. I thought it was best to abandon the binge purge method and look more towards a new way of living, eating and exercising.....
Exercise in the past was a hobby more than a 'look for results' type thing. Maybe 2 to 3 classes a week, or swimming and I was keeping my head above board but as mentioned, food was my way to lose weight. Even though I enjoyed exercise it was never fully integrated into my lifestyle and always fell by the wayside eventually.
From reading above it sounds like I was fairly good with my diet and fitness, but really I am all or nothing, non stop food , booze and fun or no carbs, no dairy and no fun!!
When I first started the challenge my biggest concern was the detox. How could I possibly eliminate all the food groups together for 30 days?? I could get rid of cheese (no probs), wheat (no probs), processed food (no probs) but all together? and with no wine??
1 week in and I can't remember having as much energy. My skin was looking great, my cravings were gone, apart from the tea, I'll never not want tea and I felt like I could run a marathon. When the exercise aspect of the programme kicked in I absolutely adored it. Bootcamps, 1 on 1 sessions, home exercising - I was like a woman posessed, I absolutely loved it. My clothes felt comfortable initially and at week 3 had a cut a new notch in my belt,I was delighted.
For me the toughest part of the challenge was mind over matter. The psychological of it is quite difficult, because you're doing something that ulimtately will benefit you, yet have to sacrcifice all 'rewards' on the way. For me, at the end of the day, after I've put my son to bed, a glass of wine is my treat. To not have that after the initial few weeks of excitement over a new routine is a hard pill to swallow. Weekends felt very 'samey' and my cooking skills were testing to the max to create something enjoyable and 'allowed'. The exercise, for me, was always good fun. Short bursts of high intensity work outs and before you know it, you're done for the day. I loved Sam's 'metabolic disturbance' workouts because you knew you would get results and I did. Everything just got smaller, from my boobs to my belly and my legs.
I was thrilled with my results, I dropped from a size 12 to a size 8 all over. I had to buy new jeans and take even my pre-pregnancy clothes to the charity shop as they were a bit too baggy. I lost over 1 stone in weight and even over Xmas managed to keep it all off.
I couldn't recommend the transformation programme more highly if I tried. Sam is an incredibly positive mentor, hard working no excuses allowed and keeps you on your toes (Skinny toes!) You see results and a change in how you view food and excercise. You get a sense of achievement like no other and I know I can continue elements of this programme right throughout my life. Sam doesn't just direct you towards a certain diet and excercise programme with no explanation, you understand completely what you are doing, why you are doing it and how it personally helps you.
I feel I entered into the most pro-active and positive exercise and nutrition programme there is and you'll never look back if you do the same."
- Nicola Fitzgerald, Sevenoaks, UK
****
Keep your eyes peeled for details of the next Transformation Contest.
Peace out,
SAM : )
No diet pills, supplements or compicated calorie counting just a real emphasis on wholesome foods, short burst workouts like circuit training and maintaing a positive can-do attitude through the course.
Throughout the Contest, volunteers were asked to:
1) Give up wheat (bread, pasta etc), preocessed food and alcohol.
2) Fast 1-2 times per week using the Eat Stop Eat nutritional philosophy.
3) Train 4 times a week. This included one FREE private session each week with us aswell as attending one of our popular Bootcamp sessions each week.
4) fill out a food diary and blog their transformation experiences over at www.samwinkworth.ning.com
Each of the 4 challengers worked really hard over the last 3 months and it was hard picking an overall winner of the Contest but...after alot of thought we gave first place to Nicola Fitzgerald (below). I loved Nicola's attitude throughout the challenge. She always gave 100%. She always remained positive (which I liked), and she never missed a Bootcamp session.
It was Nicola's extra hard work and positive atttitude (and also the great results that she achieved aswell!) that swayed me to give first prize to her. She will receive a £250 cash prize so congratulation Nic!
Read Nic's full rundown of the contest below and let us know what you think in the comments section below:
****
"Prior to the challenge I would have ranked myself around low to middle in terms of fitness, I walked everywhere, kept an eye on my weight and did exercise classes. I was very in to yoga before my pregnancy, had worked with personal trainers in the past and overall was aware of my physical shape and body. I found it very difficult to shift the last of my pregnancy weight, which was why the transformation challenge appealed to me initially.
Anytime in the past I wanted to lose weight I would drastically alter my diet and see results. Total elimination of food groups and massive drop in calories worked for me but was not something I wanted to do forever. I thought it was best to abandon the binge purge method and look more towards a new way of living, eating and exercising.....
Exercise in the past was a hobby more than a 'look for results' type thing. Maybe 2 to 3 classes a week, or swimming and I was keeping my head above board but as mentioned, food was my way to lose weight. Even though I enjoyed exercise it was never fully integrated into my lifestyle and always fell by the wayside eventually.
From reading above it sounds like I was fairly good with my diet and fitness, but really I am all or nothing, non stop food , booze and fun or no carbs, no dairy and no fun!!
When I first started the challenge my biggest concern was the detox. How could I possibly eliminate all the food groups together for 30 days?? I could get rid of cheese (no probs), wheat (no probs), processed food (no probs) but all together? and with no wine??
1 week in and I can't remember having as much energy. My skin was looking great, my cravings were gone, apart from the tea, I'll never not want tea and I felt like I could run a marathon. When the exercise aspect of the programme kicked in I absolutely adored it. Bootcamps, 1 on 1 sessions, home exercising - I was like a woman posessed, I absolutely loved it. My clothes felt comfortable initially and at week 3 had a cut a new notch in my belt,I was delighted.
For me the toughest part of the challenge was mind over matter. The psychological of it is quite difficult, because you're doing something that ulimtately will benefit you, yet have to sacrcifice all 'rewards' on the way. For me, at the end of the day, after I've put my son to bed, a glass of wine is my treat. To not have that after the initial few weeks of excitement over a new routine is a hard pill to swallow. Weekends felt very 'samey' and my cooking skills were testing to the max to create something enjoyable and 'allowed'. The exercise, for me, was always good fun. Short bursts of high intensity work outs and before you know it, you're done for the day. I loved Sam's 'metabolic disturbance' workouts because you knew you would get results and I did. Everything just got smaller, from my boobs to my belly and my legs.
I was thrilled with my results, I dropped from a size 12 to a size 8 all over. I had to buy new jeans and take even my pre-pregnancy clothes to the charity shop as they were a bit too baggy. I lost over 1 stone in weight and even over Xmas managed to keep it all off.
I couldn't recommend the transformation programme more highly if I tried. Sam is an incredibly positive mentor, hard working no excuses allowed and keeps you on your toes (Skinny toes!) You see results and a change in how you view food and excercise. You get a sense of achievement like no other and I know I can continue elements of this programme right throughout my life. Sam doesn't just direct you towards a certain diet and excercise programme with no explanation, you understand completely what you are doing, why you are doing it and how it personally helps you.
I feel I entered into the most pro-active and positive exercise and nutrition programme there is and you'll never look back if you do the same."
- Nicola Fitzgerald, Sevenoaks, UK
****
Keep your eyes peeled for details of the next Transformation Contest.
Peace out,
SAM : )
Wednesday, 21 October 2009
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
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
Subscribe to:
Posts (Atom)
