3 simple steps to weight loss

Lose weight, with these three simple steps….

Today we discuss 3 very simple steps to help you achieve weight loss. You could lose weight, just by following your normal daily routine but making tiny adjustments!
*results are not guaranteed and individual differences will impact your results*
Did you know that more people succeed in weight loss when they make smaller, more reasonable adjustments to their diet and lifestyle.
Instead of giving up certain food groups such as the “carb free” diets, we offer realistic advice that can help you achieve weight loss without even realising what you have done!
Below are some healthy hacks to help reduce your calorie intake, or burn off some extra calories without making any drastic changes.

1. Stairs VS lift – *Week saving 580 Calories.

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Your guide to conquering the Monkey Bars!

Your guide to conquering the Monkey Bars!

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One of the popular obstacles in many mud runs is the good old monkey bar. Some have inclines and declines in them, others just go straight6a00d8341c52fb53ef016768523545970b-640wi across, today we discuss how to train to hang like a chimp from the bar!
First of all lets just familiarise ourselves with the Monkey bars or even the hang tough obstacles.
The Tough Mudder version usually starts with an incline before you decline to finish. They also have Hang Tough, similar to the Gladiators TV series. Spartan throw in the extra long course usually.Tough-Mudder-AZ-2012-Sat-Gudko-1741436640-O
For complete beginners to novices alike I have a few hints and tips to help you incorporate into your training plan, to ensure that you can show off on the day in style!

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Overcome barriers

Barriers get in the way… funny that.
Today I want to discuss Motivation.
There are always barriers that get in the way of doing anything. So lets have a look at what these can be, and how you can overcome them to help achieve your fitness goal.
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I sent out a little email recently so some of my subscribers to clean eating and Tough Mudder training guides. I asked them to tell me their main reasons why they can’t stick to a training program. (P.s. Thanks to those who responded)
I saw so many themes coming back but just picked out some below:
Busy – “I realise that I have to do something – I just don’t know if I can fit this into my schedule. My day is so busy I can’t find any time to exercise in my regular schedule”
Tired – “I feel so pressured at work, the kids take up my time in the evening I am always ferrying them around! I just get too tired to get any exercise done. I need to rest and relax when I have spare time.”
Embarrassed – “I am just too embarrassed to go to the gym, or to go for a run in the park. I am just too fat. I would look awful exercising next to these gym bunnies. I keep trying and giving up so what’s the point I look silly when I fail.”
Risk – “It is just too risky now, I am getting older. I don’t like exercising or walking. There is nobody to do it with. I have heard of so many people hurting themselves when they exercise. I feel OK anyway I just want to lose some pounds.”

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StrongLifts 5 x 5

StrongLifts 5 x 5 review.
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I really wish gyms had “ego” weights which just made 5kg weight plates look like 25kgs or something because I see far too many people trying to lift really heavy weights and do half a repetition. STOP! Put the weight down. Lift lower, and your lift will actually count. HALF A REP IS NOT A REP! Your form sucks, you are going to injure yourself. STOP IT.
Right, rant over I want to talk about something called the 5 x 5 StrongLifts program.
I tried this out in January and am still using this program today. My training partner is female. She lifts, she goes heavy and is squatting and dead lifting well over her own bodyweight. She has not turned into the hulk… (before you women say oh I cant lift big weights I will get huge muscles. This won’t happen!)
OK so what is the stronglifts program? It is probably the most simple, yet effective strength building program that I have ever seen.
You have two workout types. Simply called A and B.image1
Workout A is Squat, bench press and barbell row.
Workout B is the squat, overhead press and deadlift.
I encourage you to visit the site, download the app and have a look for yourself.
So basically what you do is 5 sets of 5 reps of each exercise. The only difference is the dead lift. This is performed as 1 set of 5 reps.
If you download the app it sorts everything out for you and tells you what weight to use, when to go higher, or even lower if you are failing at a certain weight.
Train 3 times a week, with at least a day between each session. That’s right… REST.
You add 2.5kg each time you train unless you failed the previous time. Fail three times in a row and it regresses to a lower weight. Again get the app because I totally let that work it all out for me!

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w/c 11 May – Training Plan

I’ve had a few people ask me what I am doing in terms of training, so you know what, I think I will start posting a little blog showing you what I am doing to Achieve my Fitness goals. You see the word Goal there… Obviously there is little point copying my plan if you Read more about w/c 11 May – Training Plan[…]

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