5 Ways to Help You Stay the Course

We're half way through January and the gyms and classes across the country are rammed with those who are looking to make a go of a healthier lifestyle.  However this is the time where a lot of those will start to slump and begin to go back to their old ways and give up on those new year good intentions. 

People give up for a number of reasons but here are 5 ways that if you follow them will greatly reduce the risk of you becoming one of them and being the one to stay the course for the rest of the year.

1.) Set yourself Goals:-  If you don't set yourself goals how are you going to focus on what you truly want out of that gym membership?  If you don't know where you are going how will you know when you get there?  Choose 2-3 goals one short term to be reached in 6 weeks, one to be completed in 3 months and if you like, a longer term goal to be achieved in 6 -12 months.  In this way you will keep focused and this will help to keep you motivated. Ensure it's measureable and realistic such as ' I plan to lose half a stone in 6 weeks.'  Rather than 'I want to lose some weight' or I want to lose 5 stone in 6 weeks!' The first can't be measured and there's no end time and the second isn't realistic within the time given.

2.) Don't Try to Do Too Much Too Soon:-  Where a lot of people go wrong is that they go from sitting on the sofa for years and than straight to the gym trying to spend hours there 7 days a week.  This volume and frequency of workload is impossible to maintain for long term and they either give up exhausted or get an injury.  Start off slowly, allow your body to get used to exercise, try 2 - 3 times a week exercising for 40-60 minutes at a time and than slowly build upon this.




3.) Train with Someone:- If you have a training buddy with similar goals you will help keep both of you in line, neither wanting to let the other person down.

4.) Get Plenty of Rest:-  If you've been up most of the night watching T.V or gaming with your mates you properly won't want to be facing a class or gym session the next day.  Do yourself a favour and get a good night's sleep in  order to have enough energy to complete that exercise session.

5.) Consume the Right Type of Food:-  It's no good having a great work out and than replacing your energy levels with junk food such as take-aways, crisps and chocolate.  Ensure you plan ahead and have your nutrition programme sorted out.  Nothing will slow down your results and scupper your fitness goals quicker than bad nutrition.  Try a Herbalife F1 protein shake during the day and after your work out to ensure you're getting the right amount and balance of nutrients your body needs to help it achieve your fitness goals.

Anyone interested in personal or small group training, Herbalife nutrition or earning some extra money becoming a Herbalife Wellness Coach than please get in touch.

Enjoy a Healthy & Happy New Year!

Happy new year! I hope you all had a great Christmas and are looking forward to making 2016 the most healthiest and successful year ever.

So what better way to get back into a healthy routine after eating and drinking too much than to get a detox and try out the Herbalife 3 and 6 day trial packs.

At only £10 a box you get all the nutrients you'd get in a well balanced meal but in a shake!

Have 1 or 2 shakes a day along with eating 1 or 2 healthy meals (depending if you have 1 or 2 meal replacement shakes a day) and 2 healthy snacks to get back into shape and a healthy routine.

Anyone wanting to get fitter and make 2016 their year get in touch.

January can also be a tight month financially due to over spending in the festive period and if you want to make some money and are looking for a job you can do part or full time and the flexibility to work around your busy lifestyle, than contact me in becoming a Herbalife Wellness Coach and joining my team.

Tel:- 0776479 1982
info@titanfreestyle.com

Out with the New and in with the Old

Last week I was enjoying the final of The Apprentice, where Joseph Valente and Vana Koutsomitis  were battling it out to be Lord Sugar's new business partner.

During the board room scene, where each contestant explained to Lord Sugar why they thought they were the better choice, Vana told Lord Sugar that her on line dating agency was the best as it was at the cutting edge of science and everyone would be flocking to it and would make a fortune very quickly.   Whereby she thought Joseph's plumbing business was just that and wouldn't make that much money that quickly.

Joseph countered that his business was steady and over time would make Lord Sugar a hell of a lot of money in the end.

This got me thinking that this is very much like fitness and weight management and the fitness business in general.

Vana represents the all new all singing and dancing fitness treads what everyone flocks to in order to lose weight quicker and looks sexier.  This new tread may or may not help you to lose weight but because it's all new and shiny people will naturally flock to it.

Joseph represents the basic, science backed way of getting fitter, healthier and losing weight.  Smaller portions, eat breakfast, eat healthy foods more regularly and exercise more.  This maybe not that sexy but it works.

However people are easily influenced by the latest fads and treads and are tempted away from the fundamental basics by the new.

However if people stopped chasing the new that hasn't yet been proved works and stick to the basics they would get there in the end and arguably quicker it the long run.

Joseph's business may not make that much money quickly like the basics of fitness won't help you to lose weight quickly but over time the money will stack up just like the lbs will fall away over time.

Lord Sugar saw through the new shiny kid on the block and chose the one that had proved to work and kept to the basics.

So this New Year maybe choose the basics like eat less and move more.

This may not be the most exciting path but has been proved to work and maybe you will reach your fitness goals quicker than if you choose the newer more shinier path.

Enjoy the rest of Christmas and I will see you in the new year.

Exercise- Is it worth it?

I was conducting a 12 week review for my exercise on referral job this week with a lady who had been referred by her doctor to the gym as she was at an unhealthy weight.

When I asked about the benefits of her attending regularly to the gym she told me that before attending the gym she felt that she didn't have enough energy to play with her young daughter but now she has found that she has much more energy and she now plays with her regularly.

She is now a better role model to her daughter and she tells me she has a better relationship with her.

Is exercise worth it?  Hell yeah!!!!!

Steroids - Not Worth it!

Recently a drug charity said that they were seeing more steroid abuser numbers than they were with those suffering from heroin.  There were 3 x as many users seeking help for treatment for anabolic steroids than for those hooked on heroin.




Men are now under a lot of pressure to look more muscular and powerful and some young men are looking for a short cut to this kind of body.

Using these kind of drugs will help you to train more regularly and recover quicker so you can get back in the gym to do it all again, so results come faster. 

However these results come with a price to your health.  For short term gains there can be long term medical conditions, such as heart, liver and kidney failure.

Below is a link to an article that highlights the reasons why you should never touch these if you value your health and life.


http://www.thesun.co.uk/sol/homepage/woman/health/health/6760113/Steroids-were-great-until-my-heart-exploded-at-34.html?CMP=spklr-_-S9SunSocial-_-FBPAGE-_-TheSun-thesun-_-20151124-_-Reallife-_-287194404-_-Imageandlink

How Much Sugar Is In Your Orange Juice?

For a lot of people having an orange juice for breakfast is a healthy option.  However a serving of juice is 150ml but a lot of people I know have been consuming way over this amount on a daily basis, thinking they're being healthy.

A pint of orange juice contains around 13 teaspoons of sugar and horrifyingly 1 litre contains around 365g of sugar!  That's a hell of a lot of sugar! Consuming this amount of sugar will cause a raise in your blood sugar levels, causing your body to counteract this with producing insulin and over working your body.  Can you imagine how much sugar you could consume if you have this amount of orange juice over the course of a year?

Let's think about it for a moment in order to get a glass full of juice, how many oranges had to be used in order to get a decent amount out of it, 4, 5, 6 or more oranges?  Would you eat that many in one go?  Also not eating it as a whole fruit your body isn't consuming the fibre which can help with digestion and keeping hunger at bay for longer.

Also it's good to remember that one 150ml serving of juice although contributes to your 5 a day, consuming any more will not and will only give you additional sugar and therefore calories.

So if you want to get the added fibre and the goodness from an orange or any other piece of fruit for that matter, it's better to consume it as a whole food rather than a drink, especially if you're looking to lose weight.

5 Ways to Help you Lose Weight before Christmas

It's just over one month to go before Christmas and if you'll looking to lose a few pounds from now to than here are my top 5 tips to help you squeeze into that 'little black dress' or dashing tuxedo for the party season:-

1.) Eat regular healthy meals and snacks:- Ensure you eat regularly in order to keep your metabolism and energy levels up.  This will also reduce the risk of overeating at meal times or grabbing a sugary snack, as energy levels will be more steady and you won't be looking for an energy boost.  Make sure that your foods are healthy, containing a good source of protein such as fish and chicken, carbohydrates, such as potatoes, rice and pasta and plenty of fruit and vegetables, which contain vital vitamins and minerals.

2.) Avoid Fizzy Drinks:- Cut out full sugar fizzy drinks as they are filled with loads of sugar and calories.  A 2 litre bottle of Coke contains 800 calories, so you can see how quickly you could rack up the calories by just having a few drinks during the day. Aim to drink 6-8 glasses of water instead to keep you hydrated and keep your metabolism up.

3.) Keep a Food Diary:- Write down everything that you eat and drink.  This will help you to focus and see where you are going wrong and fix it. 

4.) Control your Portion Sizes:- Ensure half of your dinner plate contains vegetables, a quarter of the plate with a protein source and a quarter containing a good source of carbohydrates.

5.) Be more Active:- Start moving your body more, ditch the car and walk instead.  Go for a jog or attend a fitness class.  Doing this will not only help you to burn calories but you will be more likely to choose the healthier types of food to eat as well.