Fitness Behavior

Do you feel guilty about the things you aren't doing to help yourself grow or overcome hurdles you face? You are not alone in experiencing this. Many people grapple with such guilt. Unfortunately, instead of prompting actionable change, this guilt often merely exacerbates negative feelings. There's a tool that I use to address this issue. It allows me to be realistic, fair to myself, and build trust that I will overcome challenges. This week, I will share what the tool is and how you can also use it. So, if you are sitting in guilt, check out this video

Being true to the real me is important. I like to feel aligned to my values and who I want to be in this world.  To take that a step further, I want to evolve so I can learn higher levels of myself. Every day, I have a powerful tool that I use that allows me to get to these higher levels. In this week’s video I teach you this tool. I think you will get a lot of value from it.

Here’s a fascinating statistic: Over 80% of people never complete their New Year resolutions. In fact, only 8% of people maintain them for the whole year.   There are many reasons why this happens, but to me, there’s one single massive mistake people make when they set their resolutions which leads to them quitting very quickly. If you want to be one of 8% that achieve and stick to their resolutions, listen to this podcast. 

News: Results and coming up races, John’s short course update. Interview: We have Gordo back on the show. He covers 5 key aspects of his comeback.  Coaches Corner: John looks back on an article he wrote 20 years ago to see if it still holds up. Age Grouper of the Week: Matt Facey sent through Regan Hollioake.

In my last video for the year, I am going to share the three massive (kind of life-transforming) lessons that I have learnt this 2023. These lessons are ones that I'll be carrying with me for the rest of my life. If you would like to learn these lessons, watch this video. 

Have you had a leader in your life who had a life-changing impact on you?  How important was this person to you? Great leaders have a massive impact on the world and on us as individuals. This can be an amazing coach, a manager, an organisational leader, or a connection that guides us to great heights. While great leaders are immensely important, many people struggle to lead when in these positions.  They may: •    Shy away from the opportunity •    Go about things the wrong way •    Create damage, not empowerment, in the relationship. Unfortunately, this can lead them to disengage from leading others. Having led thousands of people for over 20 years, I've learned a thing or two about how to help people get the best out of themselves. I believe there are four key tools/understandings you must have if you want to be a leader who can have a massive impact. In this week’s video, I share four tips on how to become an impactful leader, enabling you to create life-changing shifts in others.

Do you exercise regularly but aren’t getting the results you want? Maybe you… -        Consistently turn up -        Consistently do the workouts But you aren’t seeing the change you want.  This is frustrating and can be unmotivating.  There are lots of reasons why this happens, but I feel there are 4 main ones.  This week I share 4 key reasons people why don’t get the results they want, and what you need to do to overcome these. If you want to get better results, make sure you watch this video.

Last weekend 5 people cried on my shoulder.  It wasn’t because it they were sad… It was because they had overcome the massive challenge of completing a marathon.  The tears represented: ·        Pride ·        Fatigue ·        Feeling on top of the world ·        Realising that they had achieved something that was so hard! These were powerful interactions which showed the value of doing something extremely hard in your life. Inspired by last weekend, I thought I would create a video explaining the 4 things to do if you are going to take on an extremely hard challenge. Something that I believe is a good thing for every person to do.  Watch the video to learn the lessons. 

Do you know what one of the main reasons is as to why people quit when they are trying to achieve something? It’s because they don’t feel they are making progress. It makes sense, if you are putting the effort in but you aren’t seeing the results you want, it becomes less appealing to stick at it.     I think that one of the biggest problems that works against people is…   They are blind to their progress. They are doing well but they just don’t see it. A great example of this was with one of our runners this week. They were feeling despondent with their running because they felt they weren’t making progress. When I got them to look at their running stats, it turned out they had just run a 5km personal best.   If you want to have ‘stickability’ in achieving a goal, you must become great at seeing and owning your own success. In this week’s video, I share 4 ways you can become better at owning and enjoying your success, so you keep on your path to the growth you want.

Are you the kind of person who sometimes has the ‘two biscuits lead to the whole packet’ problem? …and perhaps struggles to close the door on temptation once you go past a certain point? If you are, you are not alone! The problem is, when we go to this place it can lead to unhealthy outcomes, weight gain, feeling crap about ourselves, and sometimes even bigger costs. I have 3 strategies I use to manage my temptations and they have helped me become someone who very rarely goes to an unhealthy place. In this week’s video I share these strategies with you and teach you how you can apply them to your life so when you are confronted with temptation, you can manage it in a healthier way.

I have one main insecurity…concern about future security.   It comes from being a small business owner. Although evidence shows that things will be fine, there are moments where the future seems unclear and uncertain.  Last week I started using a tool that seems to have removed this fear and uncertainty when this insecurity rears its head and has instead, created excitement about our future. I’m finding it to be a very powerful tool so this week I want to share it with you. Check out my latest video to learn the tool and see how you may be able to apply it to your life.

There’s one question I often get asked when I do media interviews, it’s… Do fitness apps and online programmes work? I’ll be honest, for a huge number of people they don’t. A lot of people who have these types of apps on their phones have every intention of using them but never do.  While I’m a big believer that you are better to choose amazing local providers when it comes to fitness services, I also understand that there is a place for apps. The problem is, people don’t know what they should be looking for if they are going to use an app. This week I’m going to teach you the 6 things you must understand when choosing a fitness app/online programme, so you can achieve your health and fitness goals. If you are interested in running 5km you can check out my online 5km programme, www.my5kdream.com. It will get you running 5km in 63 days…I guarantee it.  

I've always struggled with incorporating stretching into my exercise routine.  Cardio, strength training, power exercises, core conditioning, and plyometrics—none of these have ever been a challenge when it comes to showing up and putting in the effort. However, stretching is a practice I've always acknowledged as necessary but have had difficulty consistently integrating into my routine. The dilemma lies in the fact that as I age, the importance of stretching increases, especially if I want to preserve my long-term mobility. So, at the beginning of July, I set a personal goal: to commit to yoga six days a week for the next three months. I was determined not to let this goal become one of those well-intentioned aspirations that fade away quickly. Now, three and a half months later, I've not only successfully achieved my goal, but I've also made it a daily habit in my life. In this week's video, I'll be sharing the five steps I took to reach this objective. These steps can be instrumental when you're striving

I strongly believe that our potential for personal growth is closely tied to the consistent tools and processes we have in our daily lives. This belief drives me to focus daily effort to this self-improvement work. Recently, I've introduced a new process into my daily routine, and it's returning huge benefits to various parts of my life. I'm excited to share this process with you, which consists of 5 simple steps and only requires 2 minutes of your time each day. If you want to consistently become a better version of yourself… I encourage you to watch this video and incorporate this tool into your daily routine. It has the potential to make a significant difference in your personal growth journey.

The other day, someone posed this question to me: "How can I initiate a conversation with a friend who has recently gained a significant amount of weight?” This individual wants to support their friend but is grappling with how to broach the subject because they don’t want to hurt their feelings. I've encountered this delicate issue many times throughout my career, and through my experiences, I've identified five effective steps. In this week's video, I'll be sharing my five-step approach to facilitate an important conversation in a caring and supportive way.

A lot of people say they need accountability to exercise. But then when they look for an accountability partner they make one mistake… They choose a partner who is unmotivated which often leads to both of them giving up quickly.  If you want to be successful with accountability, there 4 things to look for…  If you are totally new to an exercise or movement – pay for a skilled professional who has helped people like you to be accountable to. Find a partner who has good fitness character traits and ‘soft skills’ (like knowing how to turn up to do a session every time). Work together to create the rules and standards that your relationship will have. Be a legend at keeping your partner to the standards you both set. This is important because if you do this for them, they will do it for you. If you want to go deeper into this subject make sure you watch this video, where I teach you how you set these accountability steps up successfully.

Do you ever wonder why some people struggle to stick to their fitness goals? It's often because they skip a crucial step... They forget to set up their own personal motivation toolbox right from the beginning. When obstacles pop up along the way in their fitness journey, they're left empty-handed, unsure of how to handle them which sadly leads to throwing in the towel. Result? They mistakenly label themselves as "lazy." Let's change that! In this week’s video I share the 5 motivational tools you can put in place when you are on your fitness journey. These tools include: The "No More Comparison" Tool The "Bad Day Resilience" Tool The "Consistency Booster" Tool The "Conquer Tough Conditions" Tool The "Success Momentum" Tool Watch the video to learn about these tools and how you can use them to stay more motivated…in all areas of your life.

There are a lot of people who quit exercise within 13 days of starting.  There are many reasons why this happens, but one of the main reasons is… They do everything wrong around their planning. They:  ·       Plan to do their exercise when they are tired ·       Don’t consider the extra support they will need  ·       Schedule their exercise at times when they know they struggle, for example someone who hates mornings tries to exercise in the morning  ·       Don’t do any practical or mental planning at all!  There are many steps you need to do (and get right) if you want to introduce a long term exercise routine into your life and becoming a legendary planner is one of the most important.  In this week’s video I’m going to teach you the 4 key planning tools you must put in place if you want to develop a long term love of regular exercise.               These tools will set you up for exercise success

Are you stressed in your life right now? Or do you find that you struggle when stress overtakes your life?  Lately I’ve been thinking a lot about this… ‘How do I reduce the time I spend in stress when it’s overtaking my life?’ Through thinking about this question, I’ve developed a 6 step process you can do in times of stress that will help. The results are huge!!! When I go through this 6 step process, my stress melts away and I’m quickly in a healthier, more rational place. In this week’s video I’m going to teach you my 6 step process, a process I’ve never seen anywhere else so you can become a master of moving away from your stresses quickly.

Read this statement: ‘If you are aiming to improve an area of your life, you want to use your time in the most effective and powerful way.’ Do you agree with this statement? I’m pretty sure most of you will.  Unfortunately, a lot of people don’t apply it when they are trying to grow. They… Just do what they have always done in the past Put their focus on the wrong things Don’t spend time understanding and developing the most effective pathway forward This can lead to a place where their progress is slow and frustrating. In developing a growth pathway, we want to make sure we are using our energy in the most effective way possible so we can quickly create impactful change and continue to evolve down this path. I have a technique that I use when I’m trying to grow which massively helps me achieve effective and fast growth. In this week’s video, I’m going to teach you how I use it and how you can apply it to the areas you want to grow in.