This week sees the start of the Commit to get fit month. There have been a number of teams signed up and plenty of individuals ready to do something active, different and better for 31 days. I will be working with a couple of individuals, but Marion Richards is committing to get fit with my help. Marion was a pretty active individual, until work and other things got in the way. Marion has had 2 sessions with me, both lasting 60 mins and has been a pleasure to work with. The intensity and commitment she has shown will definitely help her achieve. Follow Marion in her quest to get fit by reading this blog, I will keep you up to date with her progress and what we are doing. To support Marion in her quest to make significant changes visit  http://is.gd/6Oo1BC

Goal setting and motivation to change is centred 3 stages, SHOULD, COULD and MUST. If you think that you should eat better, move better, live better then you may let these slip by if you are in this stage of motivation...right down your goals and put them next to the most appropriate stage that you are in and then choose the must goals and focus all your energy in to that one goal.....chances are that the other goals might be met while reaching for that must goal. if you have a couple of must goals then decide which one will affect you most if you dont achieve it.....How do we make something a must

Tell people...take away the will power (we all know we should do things better or different and don't)..it now isnt about you..it is now about someone else and there expectations/perceptions of you. Also a support network will get you away from the naughty stuff or the sofa that has you pinned down. In the last 8 weeks I have acquired a dog and I am lighter and as lean as I was when I was training for this years marathon...it isn't the intensity..its because I have to...twice a day for 2 hours...now not saying actuallty get a dog, but metaphoricaly speaking find a dog, someone/something that relies on you.

Strength Coach Dan John also suggests acting like you have achieved your goals even before you have, buy new clothes, hit the beach, start exercising...Dan makes the point that the brain is easy to fool; just go to Disneyland and see what people are wearing.

Training is simple, not easy...keep your training simple and challenge your self...e.g say to yourself that you can only use dumbells for 4 weeks or Squat, Pull and Push something everytime you enter tyhe gym..training becomes easier, more structured and will cut down your training time, in particular the time it takes to answer the 'what shall I do today' question..the more choice you have the more difificult it is to find the answer. KISS

The fitness industry is littered with marketing and 'thinking outside the box' pieces of kit or programs...I am/have been one of the worse. Users/Trainers try and progress training far to quickly.....dont look outside the box, if the box isn't full...if you don't know how to lift something heavy from the floor or press something heavy above your head then your box isn't full...you're not ready for the outside of the box...just yet.....learn to push, pull, squat, lunge and deadlift first and then the other things become easier..There is a Buddhist  quote that says “in the beginners mind there are many choices, in the experts mind there are few”. Inside the box can also apply to nutrition..if I had a pound for every time someone has asked about supplements and in particular protein..I would be running that football club across the road...but again if your macronutrients (protein, fats, carbs), fluid and sleep aren't being looked after then supplements are as useful as an ashtray on a motorbike!!! Get the basics down and be brilliant at them...and you might reach your goals sooner than you think..also guys you have to train hard!!

Lastly I have just reached 40 and in celebration of this...I am training for 40 days...I have a simple program that takes 30-40 minutes to complete and involves pushing something, pulling something, lifting something, squatting and some abdominal work....I will update you with progress on shape, performance and figures

 This week I have taught 2 spin classes, 1 Core class (note to oneself, KISS), 1 circuit and a metabolic mix up class tonight..all classes have been enjoyable to teach and the intensity high...just a quick note on Abdominal training...it is happening all the time....if you lift, run, cycle or swim..the core/abs are working....lots of crunches will not get you core that will support you..it will likely harm you. My training sessions this week have been a bit sporadic and since I have bought a set of dumbells for home...have been slightly different to normal..I like the 'no choice' workout...lift something off the floor, over you head and pull...done and everything you need for a beginner program...and at £59.99 for 50kg dumbells....a bargain.

Have a great weekend and see you next week