fastingand blood sugar levels

Don't be afraid of bing different

Sun, 29 Mar 2026 22:23:00 GMT

There is something profoundly powerful about you that the world has never seen before, and that alone is a reason to stand tall with confidence and hope.

Reader You were not created to be a copy of someone else’s expectations, nor were you meant to quietly fit into spaces that require you to shrink your true self.

In a world that constantly rewards sameness, choosing to be different is an act of courage , clarity, and self-respect.

It means you are willing to listen to your own voice even when it trembles against the noise of the crowd. It means you value authenticity over approval, purpose over comfort, and growth over acceptance. Most people don’t realize that the greatest risk in life is not failure—it is living a life that never truly belongs to you. When you follow the crowd, you may gain temporary validation, but you lose the opportunity to discover your unique potential, your original ideas, and your true direction.

Last week i celebrated being a Personal Trainer for over 4 decades now thats diffrent !

If its one thing I learnt as a Personal Trainer is that Being different will challenge you; it will test your patience, your confidence, and your resilience.

There will be fck me moments when you feel misunderstood, moments when standing alone feels heavier than blending in. But those are the very moments where your identity is being forged, where your strength is being built, and where your path is being defined.

Every breakthrough in history, every innovation, every meaningful change began with someone who dared to step outside the norm and trust their own vision. So don’t let the fear of judgment silence your uniqueness. Don’t trade your individuality for acceptance. The world does not need another copy it needs the original version of you.

Embrace your differences, because within them lies your greatest power, your deepest purpose, and your most extraordinary life.

So why not Book a call with me , here and lets have a one to one discussion about your fitness goals

Fred @ LeanMuscle Book a call with me here

Fred.��

Leanmuscle.com

Purchase my book link here

A Little Fall, A Big Lesson

Sun, 22 Mar 2026 23:08:19 GMT

I wanted to share a quick story from sunday just gone one that could’ve gone very differently, but thankfully didn’t.

My 95-year-old mum had a small fall at home. Now before you worry—she’s completely fine. In fact, she was more fascinated by what happened next than the fall itself.

Enter Baxter her loyal (and slightly overdramatic) four-legged bodyguard.

The moment mum lost her balance, Baxter sprang into action like he’d been training for this his whole life. Barking, pacing, alert—he was on full “protector mode.” Meanwhile, I managed to get to mum just in time and steady her before anything serious happened.(Yep those quick reflexes came into play)

Once she was safe, she wasn’t talking about the fall. Nope. She was laughing about Baxter’s reaction how seriously he took his job and how proud he looked afterward.

And honestly, that moment stuck with me.

Not the fall but the attitude.

At 95, mum didn’t panic. She didn’t dwell. She focused on the positive, had a laugh, and carried on. That mindset is powerful.

But here’s the other side of it the part I want you to really think about:

Mobility matters. Strength matters. Balance matters.

Because while attitude can shape how we respond… our physical condition often determines the outcome.

What about for you?

The truth is, feeling “older than you are” isn’t just about age it’s about how your body is functioning.

So here’s the takeaway:

�� Your attitude is everything. �� Your mobility is just as important.

If you’re starting to feel stiff, slower, or less confident in your movement, don’t wait for a wake-up call.

Let’s get ahead of it.

Book a call with me , here and let’s have a chat about how we can keep you strong, mobile, and living life on your terms—no matter your age.

Read this if your waking up multiple times a night

Sun, 16 Nov 2025 23:53:04 GMT

Waking up in middle of the night !

Your body is sounding the alarm.not just age. not “normal.”

These nighttime symptoms are early signs of blood sugar dysregulation:

➝ Waking up to pee
➝ Constant thirst
➝ Restless leg
➝ Tingling or burning fee
➝ Foot or leg cramp
➝ Night sweat
➝ Loud snoring or sleep apne
➝ Sudden awakening
➝ Trouble falling asleep
➝ Acid reflux
➝ Vivid dreams or nightmare
➝ Nighttime high blood pressure
➝ Pounding heart while resting
➝ Teeth grinding
➝ Morning headache

Low glucose triggers stress hormones that wake you up; high glucose leads to dehydration and bathroom trips
.Over time, these swings disrupt sleep and strain your kidneys, heart, and nerves
.
I’m officially the insulin nerd now .
Because no matter where I start, sleep, kidneys, mood swings, and weight loss, it always ends with insulin
.As Dr. Benjamin Bikman explains in Why We Get Sick, "insulin resistance is the underlying driver of nearly every chronic disease we face today.
"
Here’s what research recommends to restore sleep and reverse insulin resistance:

➝ Avoid refined carbs/sugars after 6 PM Evening glucose spikes disrupt melatonin and insulin overnight
.➝ Take a 10-minute walk after dinner
This helps clear glucose from your blood and stores it in your muscles
.➝ Eat magnesium-rich foods (or take magnesium glycinate
Magnesium calms your nervous system and supports deeper sleep
.➝ Stick to consistent sleep hours (7–9 hours)Use blue light blockers and keep your room cool (65–68°F)

➝ Try intermittent fasting (12–14 hour overnight fasts
It gives your body a break from insulin spikes and restores sensitivity
.➝ Actively reduce stressIf it fits your routine, ashwagandha can support balanced cortiso
➝ Request a fasting insulin test It catches insulin resistance long before A1C or glucose tests do
.�� P.S. Are you team “freeze me to sleep” or “I’m sweating but I’m comfy”

Stop obsessing over goals. Start building habits

Sun, 16 Nov 2025 23:43:57 GMT

Build New Habits

A lot of people set massive goals thinking it’ll keep them motivated.
“I want to lose 10 kilo's"

But here’s the trap: when that goal feels too far away—or when life throws you a curveball—you fall off.
And then what comes next?

Guilt.
Negative self-talk.
That “I’ll never get there” voice in your head.
You quit. Not because you couldn’t do it—but because the finish line was too abstract to hold onto when discipline ran out.

But when you shift your focus to stacking habits instead of chasing outcomes, something powerful happens :

�� You gain momentum.
�� You build discipline.
�� You stop waiting for motivation and start embodying a new identity.

The goal doesn’t change you—your habits do.

If you want to lose 10kg, start by walking every morning and eating one high-protein meal per day.

The identity comes after the reps.
Discipline isn’t natural—it’s trained.

I’ve lived both sides of this. I’ve set the giant goals. I’ve crashed and burned.
Now I focus on this:

✔ What’s the habit I can repeat no matter what?
✔ What’s the small thing I can win at today?
✔ Who am I becoming as a result?

The truth is—if you only feel powerful when you’re “making progress” toward a big milestone… you’ll constantly feel like you’re falling short.

But if you start measuring success by how consistent you are?
Everything changes.

⸻
You don’t need a deadline. You need a system.
You don’t need motivation. You need identity alignment. You don’t need a goal. You need habits.

If this resonates—what’s one habit you can commit to this week that brings you closer to who you want to be? If you feel inspired, join the Leanmuscle Group newsletter!

☎️ If this email hit too close to home, book a discovery call. here

I'll die on this hill

Sun, 21 Sep 2025 07:05:35 GMT

If you’re over 40, don’t make these mistakes.

They’re the reason so many people end up medicated, when all they needed was the truth.

Here’s what’s quietly ruining health after 40:

Taking advice from people who don’t look or feel healthy.
Accepting diagnoses without ever asking “why?”
Using meds that fix one number but break everything else.
Living stressed, sleeping badly, and calling it “normal.”

Now for the truth most people never hear:

→ You’re probably low in vitamin D, and it’s wrecking everything
It controls over 10 percent of your genes
Most people need 10,000 IU a day, not the 400 IU on outdated labels

→ Magnesium and zinc are critical, but almost everyone’s running low
Magnesium helps your heart, brain, and sleep stay functional
We burn through both minerals faster than we can replace them, and no one tests for it

→ Avoid calcium and iron; they sound helpful, but they pile up in all the wrong places. Too much calcium can stiffen arteries and joints. Excess iron rusts your organs from the inside out and rarely gets checked

→ Cholesterol isn’t dangerous; it’s essential
You need it to make hormones, repair cells, and fuel your brain
Low cholesterol is linked to depression, fatigue, and even dementia

→ Salt isn’t the problem, but the stuff it’s hiding in usually is.
Real sea salt supports your adrenals, sleep, and hydration
The issue isn’t salt, it’s ultra-processed food pretending to be dinner

→ Your gut does way more than digest food
It makes your neurotransmitters, controls your immune system, and affects your mood. One round of antibiotics or chronic sugar intake can ruin it for years

→ Snacking all day keeps your insulin high and your brain fog higher. Constant insulin spikes cause fatigue, weight gain, and inflammation
The “eat every 3 hours” advice? Great way to stay tired forever

�� What’s one “normal” symptom you fixed without a prescription?

☎️ If this newsletter hit's too close to home, book a discovery call here

Completed a 72-Hour Water Fast – Here's What Happened 💧✨And Why I’d Do It Again!

Fri, 29 Aug 2025 18:22:31 GMT

Over the past few years,as a seasoned PT I’ve become increasingly curious about the power of fasting—not just intermittent fasting, but extended, multi-day fasts.

After plenty of research, preparation, and a bit of mental gearing up, I finally took the plunge and completed a 72-hour water fast . That’s right: three full days with no food—just water, and a shit load of self-discipline.

In this article, I’ll walk you through the why , the how , and the what I experienced , along with some honest reflections on the process. Spoiler alert: it wasn’t easy, but it was 100% worth it.

�� Why I Decided to Do a 72-Hour Water Fas t

There were several reasons I wanted to try a 72-hour fast, beyond just curiosity as well as have it in my tool box for clients .Here are a few key motivations:

Autophagy : Fasting triggers a natural process where the body cleans out damaged cells and regenerates newer, healthier ones. It’s like a spring cleaning for your system.
Digestive reset : After years of non-stop eating (and snacking), I wanted to give my digestive system a break.
Mental clarity : Many people report enhanced focus and mental sharpness during longer fasts. I wanted to see if that was true.
Breaking habits : I realised how often I eat out of boredom, routine, or emotional triggers. Fasting felt like a way to reset those habits.
Metabolic health : Fasting can help improve insulin sensitivity and support fat-burning. I wasn’t doing it for weight loss—but I knew there might be some body composition benefits as well.

�� What I Allowed During the Fast

Water (lots of it!)
No coffee or tea – I wanted this to be a true fast (but some people include black coffee or herbal teas)
Weight training
Low impact cardio mostly walks and stretching

��️ Day-by-Day Breakdown

Day 1 – Easing In Surprisingly manageable I started at 4pm tuesday and finished at 4pm friday . I felt a little hungry during my usual mealtimes, but it passed. I stayed busy, hydrated, and distracted. Energy was normal, but I did feel a slight headache in the evening (due to maybe eliminating caffeine).

Day 2 – The Toughest Part This was where things got real. Energy dropped, I wss pissing often and I felt lightheaded at times, and food cravings hit hard. I took it slow, stayed off screens when I could, and focused on rest. Adding salt made a big difference.

Day 3 – A Turning Point I woke up feeling lighter—physically and mentally and my abs and obliques were hard as rocks . My hunger wasn’t gone, but it felt more like background noise. Mentally, I was sharper and more present. It was almost meditative by the end of the day.

�� Breaking the Fast (The Right Way)

After 72 hours, I broke my fast with a small bowl of warm bone broth, followed a few hours later by soft foods like steamed vegetables and avocado. I avoided anything processed, spicy, or too heavy.

No digestive discomfort, no bloating—just a slow, clean reintroduction to food.

�� What I Learned from This Fast

Hunger is not an emergency. It comes in waves, and it passes.
Most of our eating is habitual —not because we’re truly hungry.
Mental clarity is real. By day three, I felt calmer, more focused, and more mindful.
Fasting is more emotional than physical. A lot of discomfort comes from boredom, anxiety, or routine—not physical starvation.
Preparation matters. Staying hydrated and supplementing with sea salt made a difference.

✅ Would I Do It Again?

Absolutely. While I wouldn’t do extended 24 hour fasting regularly, it’s a powerful tool I’ll likely revisit 2-4 times a year. It gave me a deeper connection to my body, a renewed appreciation for real hunger, and a serious mental reset.

�� Final Thoughts

Fasting isn’t a magic cure or a one-size-fits-all solution. It’s something to approach with respect, preparation, and ideally, some medical guidance—especially if you have health conditions or take medications.

But for me, this 72-hour fast was a profound, eye-opening experience. It reminded me of my body’s resilience, the importance of intentional eating, and the clarity that can come from simply doing less.

If you’ve ever considered trying a 72 hour fast, I encourage you to get in touch with me I ran this 72 hour fast with coaching a small group of people along he way supporting them and keeping them accountable. We also had a special guest Natalie join us to who's an expert in Gut Health.

Reader Let me know if your keen—I’d love to hear your experience or answer any questions!

Fred.��

Big decisions come with big risks, right?

Fri, 15 Aug 2025 01:58:18 GMT

Prepping for the Sonny Shdmidt classic in 2000 was a Big Decision that Paid off �� winning the overall

As a veteran Bodybuilder for over 4 decades what I learnt that the key to smart decision making when competing in bodybuilding shows is learning to mitigate the risks.

What can you do to minimize the downsides while still pursuing the upsides?

It’s what I call asymmetric risk reward, finding ways to take on the least amount of risk for the most amount of benefit.

Think about a decision you’re facing right now with your health.

What’s one step you could take to reduce the risk and increase the likelihood of success?

Remember, smart decisions don’t avoid risk, they manage it.

[FIRST NAME GOES HERE] Struggling to make a decsion when it comes to your own health and fitness goals then why not make a small decision and Book a free discovery call s imply reply to this blog article and together will make those dreams a reality !

7 little-known ways to lose 6-12 kgs of Fat

Fri, 15 Aug 2025 01:49:26 GMT

Here are 7 little-known ways to lose 6-12kgs without high impact cardio (share & forward this email):

1) The profound metabolic impact of heavy compound lifts :

• Squats • Deadlifts • bench presses & Kettle Bell swings (My Favourite)

Create a 48-72 hour “afterburn” effect.

So?

Burning more calories while you sleep than an hour of jogging ever could. Plus, every pound of muscle gained burns an extra 50 calories daily—automatically.

2) Strategic protein timing tricks your grandmother never knew:

Consuming 30g of protein within 30 minutes of waking spikes your metabolism by 30% for the next 4 hours.

That’s like burning an extra 40 calories while doing absolutely nothing.

3) The cold exposure secret:

10 minutes of cold showers or ice baths activate brown fat, burning up to 500 extra calories per day through thermogenesis.

4) The overlooked power of sleep science:

Getting 8 hours of sleep in a 65°F room increases fat oxidation by 300% compared to 6 hours at 72°F.

Temperature and duration are the hidden fat-loss levers nobody talks about. Your body literally torches fat to stay warm & get to bed early .

5) Time-restricted feeding hack:

Consuming all meals within an 8-hour window forces your body to tap into fat stores for the other 16 hours.

No calorie counting required—just eat within your window and watch stubborn fat melt away.

6) The supplement stack that makes fat cells cry:

The combination of Ketao (my own Supps tried and tested ) message me for more info

7) The counterintuitive rest secret:

Taking full rest days actually accelerates fat loss by optimizing cortisol levels so ditch the feeling of guilt that you gota train everyday

High cortisol from overtraining literally forces your body to store belly fat. Sometimes, less is more.

Note: These are all great hacks, but you still need a calorie deficit to burn fat.

P.S. I’m looking to help 3 of my tribe:

�� Drop 6-12kgs + of stubborb fat �� Gain 7kgs of Lean Muscle �� Skyrocket their energy in 3 hours per week

Choice 1) Stay Where You Are Hey, no hard feelings. Clearly, my attempts at seduction weren’t enough to woo you. Maybe you’re comfortable where you are.

Choice 2) Take The First Step To Becoming Our Next Success Story You could make the choice that 153 other smart, driven, and dashingly good-looking people made before you. Want in?

�� Reply back to this blog with the word “ELITE” and let’s chat

(Results guaranteed or you don’t pay)

“The happiness of your life depends upon the quality of your thoughts.”

Fri, 15 Aug 2025 01:40:05 GMT

n 1999, parts of the movie Gladiator, directed by Ridley Scott, were filmed right here in Morocco, particularly in and around the city of Ouarzazate where I am standing Channelling my inner Gladiator how about you !

Yes “The happiness of your life depends upon the quality of your thoughts.”let that sink in again !!!!
– Marcus Aurelius

Marcus led an empire and practiced what we’d now call meditation.
These reflections became his book Meditations.

Marcus knew:
A disciplined mind is the root of strength.

Today, we track:
→ Sleep
→ Macros
→ Steps
→ Stress

Yet despite tracking more than ever, we’re more disconnected from our feelings than ever before and sicker tbh.

We need devices to tell us if we slept well, ate enough, or feel stressed instead of noticing it ourselves.

We obsess over doing more yet rarely pause to see what’s happening inside.

Steve Jobs said:
“Focusing is about saying no.”

But many never say no to the next tool or hack and end up distracted from what matters most:knowing ourselves.

Science proves what Marcus practiced:

→ A Harvard study found mindfulness reduces cortisol by 25%, lowering stress and inflammation.

→ MRI scans show that 8 weeks of meditation thickens the prefrontal cortex, improving focus and emotional control.

→ Research in Frontiers in Psychology shows people with strong interoception have 35% lower stress levels and better immune responses.

That kind of training, reflection, presence, discipline, no tracker or supplement can do for you.

Your body isn’t separate from your mind.
It’s a reflection of it.

�� Reply back to this blog and let’s chat and get you booked in when I get back next week !

In the meantime laugh with health

Fasting and Blood Sugar Levels

Sun, 06 Oct 2024 06:43:47 GMT

Fasting and Blood Sugar Levels Julie was still able to train and had more energy than ever before thanks to the fasting protocols

I am guessing that at some point in your life you have heard someone say theyare ‘hypoglycaemic’ or that they have ‘low blood sugar’. Typically, this is used as partof the reason why this person needs to eat every couple hour to keep their ‘bloodsugar stable’. The basic story is that if theydo not eat every three or four hours then they become hypoglycaemic and become irritable, moody,light-headed,and shaky. I find this an interesting phenomenon considering as little as 5-10% of the population actually,have a malfunction in their ability to regulate their blood sugar levels. Also,there is no actual clinical consensus regarding the cut-off values for blood glucose levels that truly define hypogly caemia for all people and purposes. It isimportant to note that I am not suggesting that hypoglycaemia does not exist. I am merely suggesting that the average person without an underlying medical condition does not have to worry about getting ‘low blood sugar’ while they are fasting.

From reviewing the research, it is evident that unless you have drug-treated diabetes,hypoglycaemia just isn’t that prevalent in healthy people. This is because your body is amazingly effective at regulating the amount of sugar that is flowing around in your blood. Throughout the typical 24-hour cycles of eating, digestion, and fasting, the amount of glucose in your blood is generally maintained within a range of 70-140 mg/dL (3.9-7.8 mmol/L)if you are healthy.

To give you an idea of how truly remarkable this feat is, consider the following: the average human being has about 5 litres of blood. Looking at the numbers above and doing some quickconversions,we realize that during any given day, the amount ofsugar in your blood ranges from between 5 grams and 7 grams. This is roughly the amount of sugar in one to one-and-a-half teaspoons! Research conducted upon healthy adults shows that mental efficiencydeclines slightly (but measurably) as blood glucose falls below about 65 mg/dL (3.6 mmol/L),or into the range of about one-half of a teaspoon. It is important to note that the precise level of glucose considered low enough to bedefined as hypoglycaemia is dependent on the age of the person, the health of the person, the measurement method, and the presence or absence of negative symptoms.

According to the research I reviewed on the effects of short-term fasting on bloodsugar, a 24-hour fast should not place you into a hypoglycaemic state,and I havenot seen any research that has shown a subject going below 3.6 mmol/L blood sugarduring a short-term fast.

So if there isn’t any clinical evidence of short-term fasting causing hypoglycaemia,what’s with all these people who say they get moody and light headed if they don’t eat every three hours?

In a paper titled “Effect of fasting on young adults who have symptoms of hypoglycaemiain the absence of frequent meals ” researchers aimed to answer this exact question. Specifically, the researchers were interested in the glucose metabolism of subjectswho had a history of what they considered to be hypoglycaemic episodes (becoming irritable or feeling ‘shaky’ in the absence of food).Eight people who reported a history of hypoglycaemic episodes were compared to eight people who have never experienced any form of hypoglycaemia. Both groups completed a 24-hour fast while their blood sugar levels were monitored. During the study none of the subjects in either group had any periods of documented hypoglycaemia.

In fact, after closer investigation it was apparent that when the groupthat had a history of ‘hypoglycaemia’ reported periods of ‘feeling hypoglycaemic’ their blood sugar levels were at normal levels. Both groups had a decrease in insulin and an increase in body fat being used as a fuel during the 24-hour fast.

The researchers concluded that there is no doubt that some people may find eatingless to be more stressful than others,but if no other metabolic disease ispresent, the ability to maintain blood glucose in the normal range does not seem to be affected during a 24-hour fast.

To find out more and grab your comprehensive fast guide simply reply back this email and always laugh with health !

Fasting and your Metabolism

Wed, 11 Sep 2024 19:44:55 GMT

Fasting and your Metabolism

As a mastercoach my review of fasting, I found some remarkably interesting information, most of which contradicts much of today’s accepted ‘rules of nutrition’.

Most startling is the fact that being in a fasted state for short periods of time will not decrease your metabolism. If you have followed any of today’s popular diets, you may know that they are all based on this idea. The story they are telling goes like this: If you lower your calories too much,even for a short period of time, then you will stop losing fat because your body has entered ‘starvation mode’ and your metabolic rate will slow to a stand still. In fact, this statement could very well be the basis for today’s weight loss industry.

However, it turns out that it is factually incorrect. Our metabolism, or more correctly our metabolic rate, is based on the energetic costs of keeping the cells in our bodies alive. For example,let us say we put you in a fancy lab and measured the numberof calories you burned in one-daysitting on a couch doing nothing. Let us assume that number was 2,000 calories. This would be called your basal metabolic rate:2,000 calories would be the numberof calories you need to eat to match the amount you burn simply being you. Now,let us say you moved around that day, perhaps 30 minutes of walking.

You might burn an extra 100 calories bringing your daily total number of calories burned up to2,100. Your basal metabolic rate is always 2,000, and then any extra energy you expend moving your body (such as when we exercise) is added to that number. So in this example, you are going to burn 2,000 calories per day no matter what you do. So why are we being told that our metabolism will slow down if we do not eat for an extended period?

The answer lies with an interesting metabolic process of eating called “The thermiceffect of food”, and some clever interpretation of this rather simple process.The act of eating can increase your metabolic rate by an exceedingly small amount, and this is what is referred to as ‘the thermic effect of food’. This increase in metabolic rate is a result of the extra energy your body uses to digest and process the food.It takes energy to break down, digest, absorb and store the food once you eat it. This‘energy cost’ has been measured in laboratory settings and is part of the basis for popular diets that promote the metabolic cost of one nutrient over another.For example, it takes more calories to digest protein than to digest carbohydrates or fats, so some diets recommend substituting some protein for carbohydrates and fat assuming this will burn more calories.

Although this is scientifically true, the amountof extra calories this dietary change will cause you to burn is exceedingly small and will hardly make a difference to your overall calories burned in any given day.As an example, the idea of eating an extra 25 grams of protein so you can burn more calories can appear somewhat ridiculous. If you eat an additional 25grams of protein,you would be adding 100 calories to your diet just so you can burn 10 more calories.

The more logical approach would be to just not eat those 100 calories. Almost all the calories you burn in a day result from your basal or resting metabolicrate (the calories it takes just to be alive). Beyond that the only significant way to increase the numberof calories you burn in a day is to exercise and move around.The research on metabolic rate and calorie intake is remarkably conclusive. I was easily able to find the following research studies that measured metabolic rate in people that were either fasting, or onexceptionally lowcalorie diets.To find out more simply reply to this post and remeber to always laugh with health!

The Fasted state !

Wed, 04 Sep 2024 00:50:59 GMT

What is the fasted state !

The definition of fasting is quite simple.I have read through countless dictionary entries and website descriptions of fasting, and have decided that the best definitionof fasting is the following: “The act of willingly abstaining from some or all food,and in somecases,drink, for a pre-determined period.” The key word in this definition is “willingly” as it is the difference between fasting and starving. Other than this one small difference, the net result is the same–the purposeful abstinence from caloric intake over a given period. Now, a lot of people confuse 'starvation' with wasting-wasting is the result of prolonged caloric restriction-where your fat reserves are almost completely used upand can no longer supply your body with enough energy to meet its needs. This is when you see abnormal physiology such as muscle wasting (loss) and a slowed metabolismand altered hormone profiles. So 'wasting' is the resultof prolonged extreme calorie restriction–occurring after months or even years of a chronically low intake and possible nutrient deficiencies, but not something that happens in a 72hour period without food. So,you are either fed or fasted , however ‘fasted’ can mean 12 hours or 12 weeks, so for the purpose of my research I decided to focus on short-term fasting, studying the metabolic effects of fasting between 12 and 72 hours. The minute you start fasting(stop eating) your body slowly begins to enter the fasted state. As you slowly use up the energy and nutrients supplied by your last meal;you also slowly begin to ramp up the amount of energy you supply from your body fat. For most people you fully enter the fasted state, using mostly body fat as a fuel, by about 24 hours since you finished your last meal. So ‘fasting’ begins the moment you stop eating, after which you slowly enter the ‘fastedstate’. The amount of time it takes to fully enter the fasted state depends largely onthe size of your last meal, but in general occurs somewhere between 16 and 24 hours of fasting

While researching, I observed that studying short-term fasting was an excellent way to uncover the truth behind nutrition and fat loss. This was because people with vested interests in selling consumable products have no interest in studying fasting.

Fasting automatically rules out the use of any sort of food, health supplement, or newly touted “functional foods”. Much to the dismay of food companies, you cannotput fasting into a pill and sell it, and as we have already discussed, the purpose of most nutrition research these days is the development of new products. By default, because you do not consume anything while you are fasting, research on fasting contains extraordinarily little bias from large food company funding. After all, why would a food company spend money proving there is a benefit to eating less of their products.Another benefit of studying fasting is that there is an extremely large volume ofresearch that has been conducted on fasting, and more research comes out almost every day.

Fasting is the simplest method our body has for maintaining its caloric balance. Store a little when we eat, burn a little when we do not eat. Recent research suggests theproblem is that we spend as much as 20 hours a day in the fed state. We are constantlyeating and storing food and we never really give ourselves a chance to burn it off.

So,they in and yangof fed and fasted has been replaced by a constant fed state, where we helplessly try to figure out how to continue eating and somehow lose weight at thesame time. This is a very scary scenario when you consider the fact that our bodies are designed to store fat whenever it is provided with several calories beyond its needs.To restore the balance of fed and fasted states , we have no choice but to go through periods of under-eating to match our large periods of over-eating.

As a very crude example, imagine a hunter who has caught and eaten an animal, and for aged around and found some berries. Once the meat is gone and the berries have all been picked, the hunter has no choice but to move on in search of more food. Based on this ancestry, it seems logical to say that this is precisely how our bodies weredesigned to function.So,if our bodies were designed to feed and then fast, why doesn’t anyone fast anymore?Most likely it is because the concept of fasting for weight loss and health has been villainized in western society as it goes directly against one of the most basic principles of business– supply and demand . To the food industry and various government agencies, the idea of people eating less is bad for business. Consider that each day in Australia, the food industry produces enough food to supply every single person with almost 4000 calories. On top of that, 10 billion dollars per year goes into the advertising and promotion of this food. It would be a huge financial disaster for many food companies if all at once everyone in Australia decided not to eat for one dayout of the week.This is why the food and nutrition industry are willing to suggest many different theories on how to lose weight,if it means we continue buying and consuming foods. And not only that,they are trying to sell the idea of buying MORE foods and consuming it MORE often

So,anyone who suggests there is no scientific data on fasting could not befurther from the truth!

WHAT’S THE DEAL WITH GUT HEALTH?

Sat, 10 Aug 2024 20:35:53 GMT

WHAT’S THE DEAL WITH GUT HEALTH?

Gut health has certainly risen to prominence in recent times, there’s a buzzword – microbiome – and you may have seen new products appearing inthe supermarket such as kombucha, kefir, fermented foods, foods nowlabelled with prebiotics and/or probiotics. But what does it all mean?

A gut microbiome refers to the community of microorganisms livingin your intestines (about 300–500 different species of bacteria in thedigestive tract). Many are necessary and incredibly beneficial to ahealthy body. A wide variety of good bacteria in your gut can enhanceyour immune system function, improve symptoms of depression and helpcombat obesity. Poor gut health has been linked to Crohn’s disease, irritablebowel syndrome, non-alcoholic fatty liver disease, obesity and mentalhealth issues.Dr Elena George, from Deakin’s Institute for Physical Activity andNutrition (IPAN) says, “Gut health is not only determined by what weeat and drink, but also by the amount of physical activity we do, ourlifestyle and other environmental factors. But diet and physical activity areinteresting because we can all do something about them.”An unhealthy gut may manifest itself through

:•An upset stomach – gas, bloating, constipation, diarrhoea orheartburn.

•Moods, anxiety or depression – the majority of a body’s serotonin isproduced in the gut; therefore gut damage can impair your ability to sleep well Food intolerances– intolerances to trigger foods can lead tounpleasant symptoms as listed in an upset stomach as well as skinirritations, headaches and autoimmune conditions

.•A high sugar diet – can decrease the amount of good bacteria in your gut and imbalances cause sugar cravings and inflammation.

Dr George says there are two things we can start focusing on to improveour gut:prebiotics – feeding the good bugs already in our systems; andprobiotics – live bugs that are also good for us, and can be added to ourbodies via food or drink or supplements.

The simplest, cheapest, easiest way we can improve our gut health is by eating foods rich in prebiotics – foods rich in fibre that will pass all theway through the digestive system. Foods to steer clear of (except for specialoccasions) include processed foods, and foods high in salt or sugar.Fermented foods are rich in probiotics and can be found in things likekombucha, kefir, yoghurt, sauerkraut and pickles.

“Always trust your gut. It knows what your head hasn't figured out yet.”— Unknown

WIN THE FOOD BATTLE AT NIGHT

Thu, 08 Aug 2024 09:12:55 GMT

The biggest problem that many people have is winning the food battle at night.

Your body is usually continually active during the day,taking care of things and walking around, but at night, peoplegenerally sit around the house, watch TV, and are basically inactive.Though your metabolism does not slow at night, you are notreleasing many hormones from being active, such as GLUT-4 whichstabilizes your blood sugar. You especially must be careful aboutwhat types of macronutrients you put into your body at night.What time is considered “night”? It dependson your dailyschedule—what time you wake up and what time you go to sleep.However, for argument’s sake, let us say that you start your day at 8AM and get to bed by midnight. Your dinner should occur around6PM, and that should also be the cut-off for all carbohydratesources. You should not take in any more carbs after dinner.Regardless of your hunger, you must control it mentally and forceyourself to abide by this rule. Keep your eye on the prize. In themorning you get to eat a grandiose meal, so just look forward tothat and make sure not to sabotage all your efforts throughout the day. You will thank yourself in the morning because when you goto sleep, you will spend the entire night sleeping without food, andyou will not even have a chance to think about your hunger.Since eating carbs increases glycogen levels, it is important to limitcarb intake at night if you’re looking to burn fat. We want to keepcarbs at a low level, especially when we wake up in the morning, so that fat-burning can resume. Nevertheless,if you are active at night (i.e. if the only time you can exercise is late at night), then you can override this theoryand apply the necessary post-workout principles that will be discussed later.So, what can you consume if you are absolutely starving and need to eat every two hours? Well, since youshould not consume carbohydrates, you must stick to the other macronutrients—protein and healthy fats.You can eat foods like a bowl of cottage cheese, a small handful of almonds, a tablespoonof peanut butter, atablespoon of coconut oil, etc. A small bowl of cottage cheese is your best bet because it has casein protein init, which is a slower digesting form of protein that will release a steady supply of protein to your muscles while you are sleeping.

Cottage Cheese

When you sleep, your body enters a catabolic phase. Yes, you burnenergy even while you are sleeping! Respiration, dreaming, andreparation require energy. The body needs to get the energy storesfrom somewhere. Anytime you go more than four hours without eating,your body begins to break down its muscle stores, so it can use that asits readily available energy. You want to avoid this at all costs.Cottage cheese is filled with casein protein, a slow digesting protein thatwillkeep your muscles supplied with protein throughout the night andprevent this catabolic state. Casein protein stays in your system for hours and gives you a constant supply of protein, which is most ideal when you are sleeping, and your body isdeprived ofprotein.Furthermore, cottage cheese has an extremely high biological value (around 85%), which is ideal for musclegrowth. It is also high in calcium, helping to increase bone strength and density, which is essential in fightingoff osteoporosis.Caveat:Dairy is not the most ideal food to have when wanting to lose weight because it is a known cause ofinflammation. However, because of the probiotic cultures, the benefits outweigh the disadvantages for health,and it is great for muscular growth. You arealso better off with organic products that use whole milk, ratherthan low-fat products which are loaded with rBGH hormones

A FITNESS LEGACY

Wed, 31 Jul 2024 03:37:30 GMT

Empower ordinary people in my Book SWEAT SWEAR SMILE

If my book book inspires just one person to shake themselves out of the physical slump they find themselves in and propels them in a morepositive and healthy direction, then I have achieved my goal.

These pages are more than a book for me; they are a fitness legacy that I feel so excited to share following my four fulfilling decades living and breathing this great industry from end to end.

I hope these words will empower ordinary people to find the motivationand strength that I know is within them. The duality of my personal and fitness journeys over so many years has resulted in incredible transformations not only for myself, but for my clients as well.

This evolution continues each day that I live and work in the business that I love: helping people to find the best versions of their physical selves.

This achievementhas a wonderful impact on all aspects of their lives. SWEAT SWEAR SMILE Imparting the lessons I’ve experienced over such a long time in this book is a small way to thank and give back to an industry that has been so inspirational and kind to me. I am honoured to assist every individual who asks me to be a part oftheir fitness journey. As I watch them discover inner qualities they didn’tknow they possessed, I find myself learning something new from them,their challenges and how they dig deep to find the strength to overcomethem. This experience with each person helps me to become a better versionof myself too. What an amazing connection to look forward to each day!I have been asked time and again to share my insights, my story, myexperience — even my secrets — and through this book writing process, I have been able to reflect on the long and windy road that led to my healthand fitness dreams coming true. This has added to my own personal growth in a whole new way.Every client I work with knows they will receive more than just personaltraining. It’s not simply physical training, we also train the mind to gobeyond its former limitations. I have high expectations for my clients to succeed and this spurs each person on to make a commitment with me and with themselves and they work even harder than they thought possible.They know if they want results — real, tangible, life-changing results —then I am the guy for them

THE FITNESS INDUSTRY DOES NOT ALWAYS GET IT RIGHT

Mon, 29 Jul 2024 05:04:22 GMT

Get your beach body now

I understand that fitness companies want to advertise their businesses.But often their strategy involves propagating a feeling of guilt andphysical inadequacy in society. Statements like:Get your beach body now!Fit into your bathing suit in 10 days!

Get a six-pack in 14 days! Overindulged? Take this product! These campaigns all imply you don’t fit the idealised body. They also imply their superior product offers a magical ‘quick fix’ solution to your problem.

Their focus is always on the extreme examples thatare usually unattainable and target the masses, rather than focusingon the individual and creating sensible goals that apply to the person’sunique situation Only the unscrupulous organisations hook clients in with enforced 12-month lock in contracts.

Their business model is built on non-attendeesand they will do anything to get them to sign on the dotted line. How does that make you feel? Like a faceless number? It’s aggravating, isn’t it?

On top of this, their websites show perfectly sculpted bodies. They propagate the message that looking good is the most important thing in life. The images that make up their publicity campaigns are smoke and mirrors, and represent a very small percentage of people who often make a living from their looks. Those images are not realistic for most people. Even those few who do dedicate a lot of time to attend the gym, are still left feeling miserable and ignored when their gym does nothing to help them achievetheir goals.

These companies do not cater for the real person balancing busy schedules trying to find time and genuine help for their own health.

There are a range of ‘normal’ people that need slow, steady, solid andsustainable progress for their health. Loads of different body shapes fit into the ‘normal’ category and ‘normal’ is completely underrated in my experience.In more recent times, I have seen positive shifts in the industry where workouts are becoming more functional.

This means that even though some of these workouts seem repetitive and boring, theirfocus is on strengthening core muscles and the body as a whole. I alsolove that many places are now showing the practical value of transformingone’s health through games, and I believe this should be the role of thefitness industry. It sounds simple, but the joys of running, jumping and moving you felt as a child, can be found again by freeing up and strengtheningthose muscles.

Fitness is fun so let’s bring back playtime! I encourage you to take everything you read or hear with a grainof salt and I invite you to test and measure to find out if it’s true for you.

CRUSHING YOUR LIMITATIONS

Sat, 27 Jul 2024 19:37:12 GMT

It’s time to kick that‘itty-bitty-shitty’ committee to the curb!

Talking to yourself whentraining either drives you to achieve more or stops you in your tracks.To stop the vicious cycle, let’s rephrase the way we talk. Aside from using the positive language and self-talk that you know about, I’m going to challenge and shift your mindset.

When you ask yourself a question with an answer already in mind,your answer only recalls what you know and you’re likely to be hoping the answer will validate your current position. If you rephrase your question,you gain a different awareness to other possibilities (i.e. how to raise the bar)and leads to asking yourself other questions that cut through to the hard-hitting honest answers.I encourage you to ask open-ended questions withoutan answer at theready. Instead of starting a question passively with the words how or why,rephrase it to something like this, “ What would it take to ...? ” This makes you workshop outside the box to get adifferent answer.

So if you ask yourself, “What would it take to create extra time in myday to train?” You have to give yourself a tough, solid answer such as,“I will have to wake up an hour earlier to train before work,” or “I will have to start work earlier so I can leave work earlier to train.” This is the reality of your dream starting to take shape. You won’t change if nothing changes in your life

Be proactive and specific in your questions, “What would it take to do one more rep? What would it take to beat my personal best?” This unconsciously issues a challenge to yourself that fires your body up to achieve one more!

“If you really want to do something, you’ll find a way. If you don’t,you’ll find an excuse.”— Jim Rohn

WILLPOWER – A USELESS WORD

Fri, 26 Jul 2024 19:59:24 GMT

WILLPOWER – A USELESS WORD

As a personal trainer, the number one reason why people contact me isbecause they can’t achieve their fitness goals alone, they come to me forguidance and support, which is a courageous first step. I have seen somany people ‘try’ to lose weight purely on willpower.

They think it’s allabout how much weight they can lose and how quickly. They’re usually hooked on some promise of a magic pill or a late nightinfomercial selling a product that manipulates them with unrealisticimages about getting your body back. Even if they manage to lose someweight, they will typically gain it all back, often more than before. I tellthem using willpoweris as bad as doing nothing. Let me explain.

The first problem here is that willpower is only a conscious undertaking;it is superficial and easily loses any ground it might make.

Your minute-to-minute and day-to-day choices are usually guided by yoursubconscious mind, not the conscious mind, so you will always default backto your subconscious motivations. If I have lost you here stay with me. The subconscious mindfunctions below the surface of our awareness and activates whenever asequence of thoughts, words or events take place.

The subconsciousmind controls our beliefs, behaviours, habits and even the words wesay. It also contains the foundation of how these thoughts and actionsstarted, possibly back when we were children. It operates on reallyold programming and can undermine all our efforts.If we do not try to unravel the reasons why we sabotage ourselves,we continue this pattern of not fulfilling the promises we make toourselves, we give up early and we end up doing what we swore toourselves we wouldn’t do. This could be choosing to have ice-creaminstead of doing those sit-ups we had planned. Sound familiar? Oursubconscious minds want to satisfy our immediate desire which sabotages

Mindset is everything our long-term desire. Imagine the power if you change your thoughts, you can change your life!There is a bigger reason why willpower is useless – our subconsciousmotivations are more powerful than our consciousness; they learn, holdand efficiently recall frequently used behaviour patterns. So our healthy,conscious desires are not only outnumbered, they’re outmanoeuvred. Willpower is useless as a weight loss tool, because it puts you at war withyourself and unfortunately, it’s a war you can’t win as long as your self-sabotaging motivations remain unchanged.Awareness of these motivations is the first step to changing them. I’llstart easy on you, be honest with your answers without criticisingyourself. It is brave to acknowledge your very human imperfectionsand even braver to try to better yourself.

Now is the time to face unhelpfulthoughts and habits and move forward.

SWEAT AND WHY WE NEED IT

Mon, 22 Jul 2024 23:19:01 GMT

Let's get sweaty

Sweat is the cooling mechanism for the body and proof you’ve pushed

yourself in the workout. Much information can be researched that

explains the significance of sweating. Sweating is a contributing

factor to controlling body temperature, making sure that you do not

overheat. The human mechanism is so intelligent, and innately understands

what to do for its optimal function.

Additionally, sweating assists in dampening or moistening the palms,

which helps with gripping. There are cases where some people may

experience excessive sweating, which is known as hyperhidrosis. This

condition has no known cause, but it can be managed by reducing

excess body fat (I can help with that) and getting checked by your

healthcare professional to make sure your hormones are in balance. Most

people have normal sweating patterns in their lives caused by heat, working

out and fever among other things.

Lack of sweat is an indication you are dehydrated. Hydrate throughout

the day and before you commence your workout. One of the ways we cansee how effectively we have worked out, is by the amount we have sweated.

If you are working out, fully hydrated, and yet find you are not sweating (or

sweating sufficiently), then you are not working out hard enough!

You must raise your heart rate enough to bring on a sweat and that is

when you know you are working out to your personal limit, which can

always be outdone in your next workout. Once the same routine no longer

breaks you out in a sweat, it’s time to up your game.

A lot gets said about the amount of sweat people produce. Some men

think they are fitter than their female partners because they sweat more. But

there is a simple explanation for this: while females may have more glands,

male sweat glands produce more sweat.

Researchers found that females sweat less than males but still are able

to maintain a normal body temperature. This is because females are more

efficient sweaters than males. And why is this? Because female bodies

evaporate sweat on their skin more efficiently, which cools down the body

without a lot of perspiration.

Are you ready to sweat?

Getting your heart rate up is a great way to get sweating.

TARGET HEART RATES

A quick calculation to find your maximum target heart rate is to calculate

220 beats per minute (bpm) minus your age i.e. 220 – 49 years = 171 bpm.

During moderate intensity activities, your target heart rate is between

50-70% of the maximum heart rate, and vigorous activity is between

70-85% of the maximum heart rate.

If you are working out, fully hydrated, and yet find you are not sweating (or

sweating sufficiently), then you are not working out hard enough!

You must raise your heart rate enough to bring on a sweat and that is

when you know you are working out to your personal limit, which can

always be outdone in your next workout. Once the same routine no longer

breaks you out in a sweat, it’s time to up your game.

A lot gets said about the amount of sweat people produce. Some men

think they are fitter than their female partners because they sweat more. But

there is a simple explanation for this: while females may have more glands,

male sweat glands produce more sweat.

Researchers found that females sweat less than males but still are able

to maintain a normal body temperature. This is because females are more

efficient sweaters than males. And why is this? Because female bodies

evaporate sweat on their skin more efficiently, which cools down the body

without a lot of perspiration.

GET A GRIP

Mon, 22 Jul 2024 23:08:15 GMT

I remember as a kid my uncle used to shake my hand in greeting.He was a brickie with a super strong grip, grabbing onto those heavybricks all day like they were nothing ��

I would watch him shake handswith my father too and I began to understand the importance of agrip firstly from a cultural perspective. It was a simple gesture but spokevolumes about strength and friendship and humility. I would practiseshaking both their hands until my hands were so sore I couldn’t doanymore handshaking.From there I learnt a long time ago your grip strength was key togetting certain movements done, like pulling movements such as chin-upsin the park or hanging off a swing. As a kid we would see how long wecould hang from a tree branch until our forearms gave way (I always wonthat game!).Similar to the growing pattern where people often neglect their legswhile working out, many people also neglect other smaller body partsin the misconception that these body parts add no value to their goals.When was the last time you really shook someone’s hand andchecked their grip strength? When did you last train your forearms?It could be what is holding you back from becoming a full-blownbeast in the weight room (if that’s your goal). This is evident in themodern fad around ninja warrior competition courses you see on TV.The big muscly competitors’ grips often fail them at crucial times whilethe people with rock-climbing experience excel with their grip strengthand stamina to hold their own body weight!Indirectly, grip strength develops in a number of common exercisemovements:

•Crushing Grip – closing your hand and squeezing something, suchas a dumbbell

•Pinching Grip – holding an object between your thumb and anotherfinger, and just squeezing with your fingertips

.•Supporting Grip – supporting an object with a crush grip, while yourfingers take most of the load, like carrying a heavy bucket.

•Open Crush Grip – a crush grip where your fingers do not overlap,they are spread apart as in opening a jar

The good news is that your grip strength keeps improving the moreyou train however, if the goal here is to accelerate your grip strength thenyou need to focus on a few direct movements

For beginners – Farmer’s Walk

For intermediates – Barbell Dead Hangs

For more advanced – Dead Hangs on a chin-up bar

If your grip continues to be at a severe disadvantage and you aremuch stronger than your hands are even after working on your grip,then it would be acceptable to use straps only for heavy compoundmovements and one intense set, such as dead-lifts, pull-ups, or bent-over rows.Nevertheless, your best bet is to do what I did from day one and stickto chalk rather than straps, since it more closely replicates a natural grip.Train your forearms as if it were any other body part. You wouldn’t neglect your chest, would you?

A good way to get a forearm workout in isto do one or two sets at the end of your workout. Note also with forearms,you want to do extremely high reps.One of the best exercises (and my favourite) I give clients for forearmsis the one I explained earlier, the Farmer’s Walk with kettlebells.Set aside one set at the end of your workout in which you take the walkto complete failure (the feeling in your forearms where the lactic acidbuilds up so severely that you feel like you can’t go on for another second).

Work your forearms out a maximum of three times a week, but not onconsecutive days.

HOW TO HANDLE CRAVINGS

Mon, 22 Jul 2024 23:08:15 GMT

Cravings can take control of your thoughts and when you succumbto cravings that aren’t beneficial to your goals, they make losing weightnearly impossible

How do you curb those intense cravings? By eating foods that willstabilise your blood sugar, delivering a steady flow of energy to your brainand muscles such as:•Protein rich foods like eggs, lean cuts of free-range chicken or grass-fed meat, fatty wild-caught fish such as salmon or prawns.•Fibre rich foods such as oatmeal, sprouted-grain breads and pastas,bran, barley, and quinoa.•Vegetables and fruit such as broccoli, broccoli sprouts, pumpkin andpumpkin seeds, okra, kale, avocados, berries.•Dairy such as kefir, yoghurt and cheeses.•Herbs and spices that stabilise sugar cravings: black pepper,cardamon, cayenne pepper, cumin, fenugreek, ginger, ginseng,oregano, turmeric, cinnamon, cloves, nutmeg etc.•Nuts, nut butters and flax seeds.Avoid food high in sugar and processed foods. Combine high glycaemicfoods with fat or protein to slow the rate of digestion and to better balanceyour blood sugar.Interested to know more? Email me with thesubject line ‘reference guide’.

CHEAT MEALS

I think a cheat meal is fine and serves a purpose, however try not to turnit into a cheat day! That is harder to recover from and can demotivate you.Why am I okay with cheat meals? Research has shown that a cheatmeal can be important to your diet as a way to regulate hormones.Leptin regulates your appetite and controls satiety, and ghrelin tells youwhen you’re hungry. When you follow a lower calorie diet to lose weightyour ghrelin levels can increase.Over time your body will grow used to a low-calorie diet, it willadjust accordingly and can plateau. A cheat meal high in calories andcarbohydrates can assist in jumpstarting your metabolism, regulatingthese hormones by encouraging the body to keep burning thesecalories, instead of adjusting to this lower intake.

A cheat meal can be the reward at the end of the weekly tunnel and canhelp you stay more motivated to remain healthy 80% of the time.If you choose the best quality ingredients, a cheat meal can looksomething like this:•Love a burger? Choose all natural, grass-fed, hormone-free red meat.•Prefer pizza? Make the dough from scratch so you know whatingredients you’re consuming.•Craving a cookie? Use almond meal or coconut flour instead of wheatflour and coconut sugar or monk fruit sweetener instead of sugar.Remember there are always healthier substitutions. Try and resist thegarlic bread and soda. Not a fan of cooking? Go for fresh ready-mademeals with as few ingredients as possible.Try and plan ahead, don’t go overboard and if you have to have acheat meal, be smart about it. Remember food is fuel for the body.Consuming large amounts of calories in one sitting will leave you withlow energy levels making you feel sluggish and tired. It’s important youremain vigilant to avoid getting carried away and losing control.

Mindset matters !

Mon, 22 Jul 2024 23:08:15 GMT

MINDSET IS EVERYTHING

Ihave three pillars of philosophy behind a successful fitness journey:training, mindset and nutrition. Each part is as important as the otherbut I believe the most important place to begin is with mindset. They saywinning isn’t everything but I say wanting tois.Your attitude going into any challenge often determines youroutcome, but have you ever wondered where your attitude comes from?Growing up with a twin equally as competitive as I played a big part increating my never-give-up attitude.Tony and I were always competing against each other, pushingourselves and doing whatever it took to win. Sometimes we won;sometimes we lost. I recall one tough game of footy when we wereyoung, Tony had been pretty confident he would take out Best OnGround, but that day I took the title. Tony elbowed me in the ribs all.

the way home in the back seat of Dad’s Volkswagen. I took the pain andrubbed it in even more – this was our constant competitiveness andtoday, we laugh and joke about it.Imagining that moment of winning was a huge force behind ourpersistence and determination to keep going even after getting beaten.Eventually this would pay off in our individual achievements, wejust had to hang in there. Tony’s tenacity was unbelievable, it’s whatenabled him to launch himself fearlessly into a pack of much larger footyplayers and he’d be the one to emerge from between them all with the ballin his hands.Back then I didn’t understand ‘how’ I reached my goal; I just keptenvisioning the result I wanted in my mind. I constantly remindmy clients (and myself) that visualisation is the way to plant ideasand goals into your subconscious mind and a healthy way to createyour own, personal vision statement. It’s a matter of simply closingyour eyes, using your imagination, and mentally creating the pictures inyour mind, like running a movie of your desired results on repeat. Thiswill then become the reality in your subconscious and replaying it withemotion will help you to change old habits and increase performance.This is not a new technique and has been around for centuries. Thereare so many ways to use visualisation. It has been used in the field ofsports psychology and personal development to increase stamina, reachpersonal and professional goals, and exceed any limits the athlete may havehad before.‘Goal Visualisation’ is common with athletes across the globeand simply means that in their minds’ eye they can already see themselveshaving achieved their goal, whether it be the desired body they areaiming for, or the ideal lifting weight or competing and winning in theirchosen field.

From the words of a special teacher and friend who once told me,“ Fred, the use of mental imagery is one of the strongest and most effective strategies for making something happen for you.” — Dr Wayne Dye