Why super restrictive diets don’t work!

When many of us think about losing weight / fat we feel that we need to apply a super restrictive diet in order to achieve success. However for most this approach isn’t sustainable long term and is why almost all diets of this nature fail the individual.

Relationship with food

Over the years I have worked with hundred of clients and during this time I have gained valuable experience with regards to what works best in order to achieve a result and maintain it. I used to be the guy that applied the most anal diet possible to myself whenever I wanted to get shoot ready, now don’t get me wrong, it works, however, it created a very bad relationship for me with regards to food and during the whole diet all I could think about was “what I was going to eat afterwards”. This is far from a healthy method and caused major personal issues for me (bouts of severe binging), which took years to resolve.

Fortunately I was able to learn from my mistakes and not only overcome my problems but understand how people need to be treated as individuals and when it comes to diets you have to give them a structure that works best for them long term. Of course there needs to be some certain guidelines and rules but ultimately if they can’t apply and function on the plan you provide them then something needs to change.

Macros

In order to lose weight / drop body fat an individual needs to be in a calorific deficit, there are no two ways about it. Macros (protein/fats/carbs) need to be set and can be adjusted accordingly in order to elicit a better response whether physical or mental. However once you have all these set in place you need to allow for some flexibility when it comes to food choices. Long gone are the days of chicken, broccoli and rice!

Now I’m not here to say that you should use a “if it fits your macros” approach, but I do believe that a combination of the two is the best method when creating a healthy sustainable fat loss plan. Allowing people to include foods that they truly enjoy will show them that there is no need to be so restrictive in order to be successful. You do not need to suffer endlessly by removing all pleasure and joy.

Variety is key

So if you’re trying to create a food plan for yourself in order to achieve fat loss then don’t limit yourself, this in itself could create issues such as food intolerances. Vary your foods so you receive a wide spectrum of nutrients and make them taste dam good. Keep to single base ingredients as best as possible but a little processed food here and there will not only keep you sane but it will also lead to success long term.

If you do struggle to understand nutrition and are confused with the mass of information out there then let me guide you. Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.

Olly

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

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Anywhere Calves

The calves consist of many muscles with the two major muscles being the gastrocnemius and the soleus, which mainly consist of lots of slow twice muscle fibers that respond best to high training volume and frequency, which essentially means lots of reps quite regularly 1-2 days apart, so have a go at any of the below exercises wherever you are, no excuses.

Step Calf press

Find a step with a good clearance from the ground roughly 5 inches. Stand with the back of your feet hanging off the step. Once in position allow the heels to drop down, from here press up onto the balls of your feet and hold. Repeat this for 20reps of about 3 sets.

Single Leg Calf Press

An advanced version of this is to do the same exercise with only 1 leg at a time. Place your other foot around the back of the working ankle and use a wall to help with stability.

Seated calf raises

At your desk find again a step or stack some books up in the floor. Place your feet on the step again so the heels are hanging off. From this bent knee position extend up onto the balls of your feet. For added weight place your hands on your knees and press down. This exercise helps develops the soleus more, which can only be fully engaged when the knee is bent. 3 sets of 15-20reps

Mountain climbers

Traditionally used as a cardiovascular exercise to elevate the heart rate these can be great to help strength the calf muscles. Drop down in a push up position, from here place one leg up between your hands whilst the other leg remains straight. From here switch legs in a jumping fashion and repeat for 1 minute.

Donkey Calf Raises

A great exercise but does require a friend or work colleague. Bend over placing the top half your upper body on a desk. Get your friend to jump up on your back as if they were riding a horse. Once stable with feet about hip width apart extend up onto the balls of your feet. To make the exercise harder place your feet on a step so you get better ROM. 3 sets of 15-20 reps.

Skipping without a rope.

You don’t need a rope to get the benefits of skipping, you just need to pretend you have one. Skipping is a great way to help build up the shape of your calves and also their muscular endurance. Perform 5 sets of 1 minute.

A progression of this is a toe punch. Similar to skipping but you bounce up and down on one leg only, pushing up through the toe. To make this hard try and stay within a certain small radius. 3 x 30secs on each leg.

Lying bent knee raises

Lying on your back on the floor like you would do in a sit up position. Once in place drive the hips up to the ceiling whilst pushing all your weight up through the front part of your foot. Squeeze and hold at the top and return to repeat. 3 x 15-20 reps. To progress with this exercise try it off a step and then try as a single leg crossing the other leg over your knee for added resistance.

 

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

    Follow me on

My mental battle with the fitness industry

For those of you who know me and for those of you who don’t, you may not be aware that almost 3 years ago I decided to stop doing fitness shoots completely. This was a decision that I had to make in order to bring myself back to the person who I really was: the happy me.

You see I’ve been in this game a long time, way before the boom of social media where anyone and everyone seems to be able to call themselves a ‘fitness model’. The definition of a fitness model to me, is someone who lands publications based on their physique / look.

Men’s Health

Back in 2005 I was fortunate enough to win the cover of Men’s Health and since then I have been extremely grateful for the many covers both in the UK and oversees that I have landed. However, before winning this comp I was a happy go lucky wannabe rugby player (constantly blighted with injury) who trained hard, ate what I liked, when I liked and partied just as hard as the best of them without regret or remorse or guilt. Winning that cover changed me and mostly for the wrong reasons. Don’t get me wrong, I have no regrets and I believe everything that has happened since then has led me to where I am now, but this has come with consequences.

“I became extremely anal with food choices and a recluse not attending events or parties in fear of not being able to control the environment around me.”

Winning that comp lead me to placing huge amounts of pressure on myself to stay in cover model shape all year round. Something at the time I wasn’t really capable of doing as I didn’t truly know my body and how best to maintain it in a healthy sustainable way.

I became unsociable, I missed out on a lot and at one point I wasn’t even getting invited out, as people knew I would just say no. I was a recluse and I wasn’t happy.

“Being so restrictive led me to develop an eating disorder, which took many years to overcome.”

You see like most of us in this emotional roller coaster industry I have an extremely addictive personality. Back then if I drank I wouldn’t stop at just one. The flood gates would open and I kept drinking till either I ran out of money, got evicted from the club (which happened more times than I can recall) or ended up being sick. The same went with food. Being so restrictive led me to develop an eating disorder, which took many many years to overcome.

The modelling years

At one point in my career working as a full time model in London I would roughly eat 1200 cals Monday to Saturday, that’s an extremely low amount given my size. On top of the internal pressure I placed on myself I also had pressure from the modelling industry asking me to lose size so I could be more ‘versatile’. You see back then fitness modelling wasn’t as popular as it is today and if you wanted to work you had to fit the bill and I struggled to adapt to that.

“To highlight how bad things were at one point I would microwave jars of Nutella and then drink them.”

So what did I eat on a Sunday you may ask? Well at it’s highest I was roughly consuming in excess of 15,000 calories. Yup you read that right. 15,000 fucking calories every Sunday for a very long time. I would eat, eat and eat until I was sick, wait 30mins or so and then go again. To highlight how bad things were at one point I would microwave jars of Nutella and then drink them. A whole jar in less than 2-3 minutes on top of the mass of other copious amounts of crap I would have. That’s pretty fucked up and not to mention extremely dangerous. I had issues!

You can probably see now why I don’t use the phase “cheat days” – regardless of what people say they are not good for you, your relationship with food needs to be healthy and cheat days do not solve that problem.

On top of all this believe it or not I’m not a huge fan of having my photo taken. I’m sure I may have been as a child where I used to love being the centre of attention and having fun, but somewhere along the line I lost that desire and would rather just be left alone. I’m an extremely insecure person. In my relationships, with how I look, with my abilities as a PT, you name it I’m pretty insecure at it…. Well I was anyway. Today (thankfully!) is a different story.

A healthy body needs a healthy mind

Ok I’m beginning to waffle here so I’ll get to the point. When you become extremely self-obsessed, and let’s relate this with regards to how you look, you will create demons that will take over your mind unless you have already figured shit out inside your head. A healthy body needs a healthy mind; the two intertwine and feed off each other.

“…we can be fixed, if we are willing to try and stop being in denial. It’s ok to ask for help.”

Many people seek Personal Trainers to help with their physiques but are scared to seek the help of a mind coach, therapist, whatever you want to call it in fear of the stigma that surrounds it. In the USA you are frowned upon if you don’t have a therapist or life coach but yet here in the UK you are looked at like a mentalist if you mention you have one. I have had therapy. Years of it and along with self help techniques I use that stuff really does work. We aren’t built to deal with what the world throws at us without consequences and we certainly aren’t taught at school what the real world is like and yet when we can’t adjust we struggle and break. BUT, we can be fixed if we are willing to try and stop being in denial. It’s ok to ask for help!

Take action

So when I was diagnosed with “depression” back in 2014 I stared to take action. Well maybe not straight away. Initially I was in denial and I refused medication or threw it away, missed appointments on purpose and blamed shit on the people around me for making me feel that way. I knew deep down something wasn’t right but I thought (and hoped) I was strong enough to deal with it by myself. I created the problem so surely I could fix it, right?  WRONG. I needed help and lots of it. From therapists, family, friends even work colleagues who knew what I was struggling with. Ultimately until I felt strong enough to deal with the demons in my head I needed to remove myself from the toxic environment that compounded these issues. However, unfortunately it’s impossible to remove myself completely based on my work and the platform I use to reach more people and generate more business. I mean I love my job, I’ve been working as a PT for over 16 years and it’s my passion to help others. If you have worked with me you will know this.

“…if I do pluck up the courage to take a selfie I’ve deliberated for hours whether to post it or not.”

Over the last few years to work around the removal issue I’ve recycled old images or if I do pluck up the courage to take a selfie I’ve deliberated for hours sometimes whether to post it or not. This is one of the reasons why I’m not as active as others in my field when it comes to social media. I’m still not completely comfortable with that environment but I’m getting better at being so. I do however like to post a lot about good nutritious great tasting food, training tips and as you may have seen, golf. Did you really think I could write a blog without mentioning golf?

The reason why I’m so passionate about golf is because I truly believe it saved me. Golf relates to life in so many ways because it’s a game where the power of the mind actually exceeds the physical abilities you need. For me I work on both, I have a new focus which has literally been life changing. So cut me some slack next time you see a golf post on my page 😉

The future

“…my name is Olly, I’m a PT and I went to the dark side but now I’m back….”

Anyway let’s bring this to a close. Over the last year having spent a lot of time on my own (which in itself can be bad thing) I have finally learnt to be happy within myself, be happy and just be me. I don’t give a flying fuck anymore what others may think and I’m going to do what makes me happy, live life the way I want to live it and no longer be controlling, restrictive or reserved. I’m going to do more shoots this year but I’m doing them for me and my business. I don’t do them in hope of publications and I won’t be calling myself a “fitness model” anymore – my name is Olly, I’m a PT and I went to the dark side but now I’m back….

This blog post hasn’t been written to gain sympathy. I’ve done this so that if anyone reading can relate to it in anyway then I hope you know you are not alone. Don’t be afraid to seek help. Shit, email me if you need to but please take action. You won’t regret it, life is too damn short to not be truly happy.

 

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

    Follow me on

Are artificial sweeteners really a better choice?

Firstly I need to state that before I explain why artificial sweeteners may not be the better choice, I need to apologise. I (as many of us did) at some point believed the hyped BS behind artificial sweeteners due to false marketing and was blinded by the calorie free alternative which sugar coated it’s real affects. I used to promote and use Splenda for all kinds of purposes, mainly coffee and protein based type baking.

What are artificial sweeteners?

Well they are basically sugar substitutes that are synthetically manufactured in a Laboratory. They have become increasingly popular due to people looking to eliminate sugar from their diets in an attempt to lose weight and ironically be healthier. Almost all are calorie-free and taste much sweeter than regular sugar. The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame and sucralose. How the human body responds to these sweeteners is only now really coming to light. Lets look at these approved sweeteners in more detail.

Saccharin

Saccharin is 300 times sweeter than sugar and is one of the oldest artificial sweeteners that was once listed on the National Toxicology Program’s list of potential carcinogens. Despite its removal this doesn’t mean its safe and common side effects include allergic reactions that can lead to headache, difficulty breathing, skin rash and upset stomach.

Acesulfame Potassium

Acesulfame Potassium is an artificial sweetener, which is 250 times sweeter than sugar and contains methylene chloride. Methylene chloride is a well known carcinogen and can cause headaches, depression, nausea, mental confusion, liver & kidney disorders and visual disturbances.

Aspartame

Aspartame is one of the more common artificial sweeteners and is 350 times sweeter than sugar. It has been associated with symptoms, which include headache, dizziness, change in mood, vomiting or nausea, abdominal pain and cramps, change in vision, diarrhea, seizures/ convulsions, memory loss, and fatigue. As if this wasn’t enough other symptoms may include: fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, tinnitus, joint pain, unexplainable depression, anxiety attacks, slurred speech, blurred vision, multiple sclerosis, systemic lupus and various cancers.

Neotame

Neotame is 13,000 times sweeter than sugar yes 13,000 times. It is composed of aspartame and dimethylbutyl, which means that it can cause similar effects above. Enough said I think.

Sucralose

Sucralose is the most common of all and is marketed to be just like sugar, this one is 600 times sweeter than sugar. Sucralose is made by treating sugar with chlorine. What? Yes chlorine—a carcinogen that is included in many pesticides and household cleaning agents. In fact, sucralose was discovered by accident when trying to develop a new insecticide. Negative effects of this product include gastrointestinal problems, skin irritation, wheezing, coughing, chest pains, mood swings, anger, itchy eyes and lots of others.

So if all this isn’t enough to make you rethink it’s use, read on…

Studies show that people who consume large quantities of artificial sweeteners while dieting, end up eating more. Recent evidence now suggests that this is because it does not activate the food reward pathways in the same fashion as natural sweeteners do. So that sweet taste, regardless of its calorie content, enhances your appetite.

Surprisingly glucose or table sugar, tends to lead to lower food consumption compared to non-calorie artificial sweeteners because the calories contained in natural sweeteners trigger biological responses to keep your overall energy consumption constant.

Another artificial sweetener myth is that if you are trying to lower blood sugar, artificial sweeteners can be helpful, making it a good alternative to avoid the onset of diabetes.

Some artificial sweeteners especially aspartame are now known to rapidly stimulate the release of insulin and also leptin. These two hormones are involved with fat storage and help regulate your metabolism. So although you’re not consuming those excess calories you could still be raising your insulin (blood sugar) levels. Leading to obesity and diabetes, the two main reasons why were we using a sweetener in the first place. Go figure.

So what we could be viewing as helpful to our overall health and desired bodies, which we used to help curb sugar cravings, can now actually be more harmful than first thought and have a reversed affect.

So Sugar is not looking that bad after all now is it?

I’m not saying that but the main point here to consider is that we should be educating ourselves more with regards to the things we put into our bodies. Clearly we can’t trust the government to make those decisions for us and we can’t allow to be tempted by false marketing. The old saying “if its too good to be true it usually is” stands in good stead here.

All this being said it is virtually impossible for us to avoid all artificial sweeteners. So as with everything in life, take in moderation but where possible I would be looking to use more natural based products.

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

    Follow me on

Sleep Oh! How We Need It So.

Sleep is as important to the health of your body as breathing is. Sleep deprivation causes profound damage not only to your physical health but also to your mental health. This does not apply just to the ability of your brain to function properly but it also affects your mood and the way you feel. Chronic sleep deprivation can even trigger manic behaviors in susceptible people. It is no wonder that it has been used as a method of torture for centuries.

Lack of sleep will lower your defenses against disease and sleep deprivation has been shown to exponentially increase the chances of death from many other causes.

Quality sleep

While the amount of sleep each person needs does vary somewhat, the quality of this is also a factor. When a body is severely deprived of sleep it will override all attempts to stay awake including the use of stimulants. The body will experience a few seconds or minutes of “Micro sleep” something like the symptoms of narcolepsy. The effect this can have on a person driving or operating machinery needs no explanation.

How lack of sleep can lead to obesity

While lack of sleep makes you feel awful, the effects reach further than first thought. Research has shown that lack of sleep can even promote obesity, almost as much as over eating and doing no exercise.

When a body needs sleep it produces cortisol and the production of leptin decreases. Leptin is the hormone that sends messages to your brain telling it that you have eaten enough. Lack of sleep increases production of ghrelin, which is an appetite stimulant. Along with an increased release of insulin it promotes fat storage, resulting in weight gain, which naturally increases the chances of developing type 2 diabetes. An increase in cortisol in the body has been shown to significantly increase deposits of “belly fat.”

Magnesium

We all know that good nutrition is vital for growth and recovery. These processes are carried out while the body is sleeping. Great nutrition must include essential minerals. Research has shown that a lack of magnesium profoundly affects sleep patterns. People lacking magnesium often tend to be insomniac. Other signs of a low magnesium level are muscle cramps, muscle tics (like twitching eyelids) and cold extremities. Magnesium supplementation significantly improves sleep. Zinc, another essential mineral, stimulates enzymes responsible for biochemical reactions in the body. It is vital in the processes of recovery. Trauma to muscle tissue during exercise is repaired during sleep and muscles are rebuilt to be more powerful than before. Therefore quality sleep promotes strength and endurance.

How to get some good sleep

Since sleep is so vital, it is important to develop good habits. Your Circadian rhythm (biological clock) needs to be set and sleeping at irregular times will disturb the rhythm and have an effect like jet lag.

Your sleeping space needs to be comfortable, quiet and sleep specific, avoid intense discussions or arguments before bedtime. It is also not wise to have any screen time close to bedtime. Even having electronic equipment close to your bed is discouraged. The lights glowing from these suppresses the production of melatonin, which is a hormone that promotes sleep.

Avoid caffeine and alcohol; it takes up to six hours to eliminate these from your system. Alcohol can make you sleepy but it affects the quality of any sleep you are likely to get. Herbal teas are a better option. Sleeping pills also do not promote real quality sleep.

If all else fails, try counting sheep! Goodnight.

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

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Get spicy with Turmeric

Spice up your life and food with a bit of Turmeric.

Turmeric comes from the root of the Curcuma longa plant and is a spice that has a very distinctive tough brown skin and a deep orange flesh. A herb that has been around for thousands of years it is the spice that gives curry its yellow colour and was traditionally used in South Asian dishes as it has a very interesting taste and aroma.

However, despite its added taste benefits Turmeric is continuing to surprise us with its numerous health benefits.

Science is now starting to back up what the Indians have known for a long time that it contains compounds with beneficial medicinal properties.

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin

Curcumin is the main active ingredient in turmeric. It has a powerful anti-inflammatory effect, is a very strong antioxidant, supports detoxification, and most recently it is being used to improve cognitive function, blood sugar balance, kidney function, as well as lessening the degree of severity associated with certain digestive disorders.

However, the curcumin content of turmeric is actually not that high (around 3%) and although adding it to your food will have some benefit, for its true potential you may want to think about adding this extract to your daily supplement intake.

Unfortunately, taken alone, curcumin is poorly absorbed into the bloodstream, so I recommend that if you wish to use it, you find one with Bioperine added as this is the substance that enhances its absorption and bioavailability. Without it, most of the curcumin just passes through your digestive tract.

As a relatively inexpensive product, it may be a powerful supplement you can add to your diet to promote the long-term health benefits associated. It’s certainly worth adding some Turmeric to your meat, curries and soups as the spice taste alone is phenomenal.

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

 

3rd reason you may not be getting the results you feel you deserve…

You’re head just isn’t in the game.

I’ll tell you now from the outset, any fitness or nutrition program is useless unless you understand and can believe that the key to your progress and ultimate success lies within yourself. The most powerful tool you have is sitting right between your ears. Yes, I’m talking about your brain, but more specifically, your mind and your mindset. For your body to transform into its full potential, you have to quash all doubt, believe in yourself and know that what you realistically expect to achieve is in fact, possible.

For this to happen you must:

THINK POSITIVELY 

When you’re in a positive frame of mind, it’s a simple fact that you’re more productive, you feel great, your motivation is high, and life feels good. To begin to establish this positive way of life, you need to alter or re-frame your thought process and patterns.

Here’s the truth… You control your thoughts. Your circumstances may not be ideal, or where you wanted or expected to be – your shape/physique may not look how you want it to when you look in that mirror, but this is life. We all have highs and lows, some people have more lows than others, but you can help yourself.

QUASH NEGATIVITY 

We can all too easily be influenced by the words of others. Too often, we allow the opinions of our peers to sway our goals.

Take this, for example, a new client, an overweight man or woman, enters and joins the gym for the first time in their life and opts to be coached to make the healthy changes they desire so much. They train, and they train hard. They’re a great client and commit maximum effort to the session. They leave the gym feeling light-hearted and good about themselves.

Once home, they tell their significant other, friend, or family member, that they’re set on their way to a healthier life and are immediately met with negative resistance:

  • “You’ll never stick to that routine.”
  • “How can you make it to the gym three times a week?”
  • “That diet is impossible to stick to.”

This negatively crushes their good feelings about themselves and saps their positive intentions, so they’re now less likely to continue towards their goals. The upbeat feelings that were induced by the introduction of positive lifestyle changes were replaced with negativity and doubts about their ability to succeed.

So why are we so easily influenced? Does the dissent of others really matter when it comes to your good health? Remember, these are your goals, NOT theirs. Don’t react to negativity, stay strong and be positive!

You are responsible for yourself. Your life is yours and only yours to live. The ability to change is in your hands.

Forget the past and think about the future, but more importantly act now!

To make a physical change, you must believe that this act is of great value to you and therefore, you must be willing to give up things you believe are of lesser value.

This is the law of sacrifice.

Are you willing to make a sacrifice?

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

2nd reason you may not be getting the results you feel you deserve…

You’re not training hard enough, you don’t use the variables efficiently and so training has become stagnant.

 

You go to the gym, lift a few weights, pick and choose machines based on what’s free at the time and have no real structure to your plan or progression. You’re basically floating and you wonder why your body won’t mold, sculpt and change to how you desire.
You need to up your game, get a plan with stages of periodisation and work with all the training variables that exist, which will push your body to make a change.
Training variables such as: 
  • Tension & Time under Tension (TUT)
  • Tempo & Range of Motion (ROM)
  • Sets, Reps & Rest
  • and most importantly Progression with Overload.
Progression with Overload
In order for your muscles to tone up they must be subjected to a new stimulus or to a new amount of stimulus, this is know as overload. Without progressive continued overload your body does not need to adapt and so will never react by getting firmer or stronger. You need to continually increase the demands on the musculoskeletal system in order to continually make gains in not only definition and strength but also endurance.
Creating progressive overload can de done by:
  • Increasing resistance
  • Increasing number of sets & or repetitions
  • Increasing frequency
  • Increase or change exercises
  • Increasing intensity
  • Decreasing rest time
So how can we help? 
The ART 12 week programme has been developed to factor in all of these key elements to continually push and get the best out of you. The program will also show you how to use cardio effectively; low steady state cardio (LISS) and high intensity interval training (HIIT) both have a time and place, which is subjective to you as an individual and to how your body responds.
So if you are confused about planning a program and how all the variables are applied then the ‘Action Reaction Training’ program is for you.

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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1st reason you may not be getting the results you feel you deserve…

Your basic understanding of nutrition may not be up to scratch.

Good nutrition is vital to successful body fat loss, lean muscle mass gains and overall general good health.

Many of us are left baffled and confused when it comes to selecting a diet suitable for what we are trying to achieve. Many so-called experts are recommending one diet over another when the truth is all diets have a time and place if you just know how and when to apply them.

There are three principles for good nutrition:

  • Calorific Intake
  • Macros
  • Quality Of Nutrients

CALORIFIC INTAKE

Most people don’t have a clue what their calorific intake is let alone how to calculate one when creating a suitable diet plan. If you get this number wrong you could suffer from a whole host of problems, ranging from increases in body fat, actually losing current muscle mass and in some cases you can cause a metabolic dysfunction.

MACROS

Macros consist of three main sources: carbs, proteins & fats. Most people don’t track these intakes, therefore don’t have a basic percentage ratio to adjust and manipulate depending on how the body responds. For effective fat loss and lean mass gains you must periodise your macros much like your training.

QUALITY OF NUTRIENTS

Some people preach that it doesn’t matter what the quality of your food intake is as long as you hit your set required intake.  In my experience this only applies to a handful of people.

If you’re looking to make a real difference to the function of your gut and thus how you process and utilise food, you must choose quality every time. This isn’t to say that your diet can’t be pleasurable, it can, but within moderation.

With so much conflicting information out there, I understand that these basic principles can be confusing.

So how can we help? 

The ART program has been designed to educate you on all nutritional elements and supplementation specific to you.

This is not a one-stop shop where you are usually left to calculate, adapt and manipulate macros by yourself. Through my guidance, you will be provided with your starting calorific intake, from which point using step by step instructions in the manual provided, you will be able to calculate your macro intake based on the 5 phase diet system I have developed.

For the 12 week programmes, every 2 weeks by means of photographs, measurements and most importantly feedback from yourself, I will be able to make adjustments according to what I feel is best based on my wealth of experience.

Through this guidance and education process you will begin to understand what diet works best for you and how you can plan and prepare your food based on YOUR time schedule. A diet has to be optimal and suitable to you and no one else.

You deserve to start achieving those desired results by improving your eating habits. Resolutions for a better version of yourself can be made at any time, and the sooner the better.

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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Magnesium for a better nights sleep.

Here at ART we often get asked what the best supplement is to take and which one will have the most positive effect? Whilst we do recommend a core stack of supplements to all participants of the programme we are not SUPP heavy but do believe each one is of value in its own unique way.

Magnesium

One of our favourites that we recommended is magnesium due to it’s ability to help promote a better nights sleep. I mean let’s face it, how many of us can fall asleep and stay sleep until the time when we need to get up? I guarantee not many. Some of us struggle to fall asleep, some of us can fall asleep but struggle to stay asleep and some of us are constantly waking up throughout the night. Almost of all us that suffer from such sleep patterns will feel tired and lethargic in the morning and will rely on caffeine to get us going. Research now tells us that it’s not so much the quantity of sleep we have but also the quality that leads us to a good nights sleep which recharges our system ready to start the next day.

If you struggle with the quality of your sleep you might want to think about supplementing with magnesium before bed.

Why?

Well magnesium helps combat stress and lower cortisol levels. When cortisol is high, melatonin is low – melatonin is your sleep hormone and when low it can take the body longer than we have for it to naturally rebalance in your sleeping favour.

Cortisol is produced naturally when we are stressed and in one way or another we all suffer from that to a certain degree. You worry too much, you work to hard, you’re constantly juggling your life and even training late in the evening can stress your body out. Exercise elevates cortisol. So although you’re physically tired you just can’t seem to turn the mind off and fall asleep.

So what can you do?

Well taking magnesium with your last meal of the day before bed can help get you back on track by improving the quality of your sleep and helping you drift of much quicker. Within just 1 week of taking magnesium it has been shown to regulate and improve your sleep cycle by reducing your cortisol levels.

Sleep is crucial, you don’t need me to tell you that, but if you are looking to drop body fat, increase lean muscle mass and improve recovery and performance then it is even more essential than you may think and could be holding you back from your full potential.

Although you can obtain small amounts of magnesium from food, you won’t be able to consume the ideal amount at the ideal time to help you in the intended way, which is why we recommend it in supplement form.

So give it a try and let me know how you get on.

Below is a link for the recommended product I use along with a 40% discount code that you can use on this or any other purchase from reflex.

https://www.reflexnutrition.com/albion-magnesium-bisglycinate/

40% discount code: AFFOSTER2

Enjoy and sweet dreams

Olly

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on