Posts

fears and concerns of Olly Fosters body transformation programme

x5 fears of doing a body transformation programme

 

The 5 most common problems or fears you may have when taking on a body transformation programme and my solutions to them.

If you come across an online fitness programme, which states that it will get you in the best shape of your life in a few simple steps, with minimal effort, then you can guarantee it’s too good to be true.

Let’s not hide behind the curtain. There’s no doubt about it, embarking on a ‘quality’ body transformation programme is a challenge. And as we all know it wouldn’t be called a challenge if it were an easy ride. But you shouldn’t let that stop you signing up, because if you acknowledge and accept that at times the challenge may be tough but you’re able to dig deep and stick with it to the end then the rewards can be life changing.

So let’s address these potential problems or fears now along with my solutions to them, so hopefully you’ll realise that although working through a programme such as the ART 12 week body transformation programme won’t be a piece of cake, it will most definitely be a challenge worth taking on.

PROBLEMS, FEARS, SOLUTIONS 

 

1) I’m impatient with slow physical results.

If this is you then you aren’t alone. On the ART programme we review clients progress each fortnight and often clients become disheartened when after just 2 short weeks they don’t see the results they were expecting in regards to fat loss or muscle gains.

Wouldn’t it be great if it only took 14 days to get the physique we desired! Unfortunately the body simply doesn’t respond that quickly. If you’ve neglected your body for months or even years it’s unrealistic to see a dramatic shift in just 2 weeks.

You have to be patient with any healthy fat loss / muscle building programme. On the ART programme you need to take your body measurements and photos every fortnight so you ‘will’ be able to see the physical changes that your body is making, which is a fantastic motivator.

“Be patient with your impatience”

 

2) I won’t be able to resist temptations.

Temptations are all around us, whether we give in to them or not is ultimately up to the individuals commitment. At some point you will undoubtedly be confronted with the urge to regress back into old ways, be it always having biscuits with your tea, snacking on cakes or crisps on the go or spending your evenings with a bottle of beer or glass of wine in front of the TV.

Resisting temptation is never easy but with the ART programme to help you through those testing times I encourage a little bit of flexibility with regards to food choices to try and curb the desire to go crazy. Allowing a little bit of this and a little bit of that in the diet kills cravings and allows for a more maintainable and sustainable approach.

So don’t worry, it doesn’t always have to be all or nothing. Gone are the days of eating nothing but dry chicken and broccoli, which wasn’t sustainable or fun. Trust me, I’ve been there.

Be flexible (within reason) and keep it real.

 

3) I won’t be able to give 100% so it’s not worth doing.

Wrong! I’ve spoken a lot about consistency with regards to a body transformation and yes, ultimately the more consistent you are the more successful you will be. But to expect 100% consistency for the full 12 weeks is extremely unrealistic.

Social events and business trips etc are undoubtedly going to crop up at some point during a 12-week period. The key here is acceptance. Acknowledge and accept that at times you won’t be able to make it to the gym or control your diet as desired. If you come to terms with this then you are going to deal with the situation a whole lot better. You can still achieve life-changing results with less than 100% commitment.

It’s vital that you “strive for progress not perfection.”

 

4) My body has plateaued so I’m giving up.

At some point your body changes ‘will’ plateau, this is just the way it is.

I’m afraid progress isn’t always linear as you fight against your body to change. If for example you are doing my ART 12 week programme and you’ve followed it to the letter, then you can rest in the knowledge that you’ve done nothing wrong. Don’t beat yourself up or make any crazy drastic changes, as it’s all part of the process of making a healthy and sustainable change.

If you welcome this eventuality then your chances of success are greatly improved and overtime you will break this plateau.

 

5) It’s all too complicated.

Due to the information overload society we live in today, most people become overwhelmed and overlook the basics of how to achieve fat loss, the formula of which is actually quite simple; if you burn more calories than you consume on a regular basis you will undoubtedly lose body fat. It’s the simple law of thermodynamics.

Over complicating a fat loss process is always going to be counter productive. On the ART programme we keep it simple and take things back to basics.

Building lean muscle mass can be a little more complex based on the individual, but with my knowledge I’ll be able to help you navigate through the process.

 

Transform your body, transform your mind.

Olly

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

4 steps to a healthier life

x4 Basic steps for a healthier life

Don’t suffer for your health.

Many new clients have come to me over the years under the assumption that in order to drop body fat and change their body shape under a new training a nutritional plan they need to suffer to achieve their goals.

Granted scarifies do have to be made in order to break a few bad habits, but if you’re suffering physically and more importantly suffering mentally then I’m here to tell you that the plan you’re on won’t work long term.

Anything that makes you feel this way is not good for your health overall. It can potentially lead to nutritional deficiencies, muscle loss, a slower metabolism, poor sleep and a drop in daily work efficiency and output causing even more stress in your life.

Generally speaking such methods that require prolonged suffering are not sustainable. Usually any results you gain from such a programme will be lost once you can no longer cope and you end up crashing.

You need to start thinking long term and stop craving a quick fix, the body simply does not enjoy or operate this way. You have to find a balance between an effective nutrition/training plan and fall in love with it, making sure that you are enjoying the process. This is a much more maintainable approach that your body and mind will thank you for.

So when looking to implement a new nutrition and workout plan, here are few basic tips for you to consider

1) Reduce your consumption of heavily processed foods. 

Heavily processed foods wreak havoc on the body and the digestive system. They are generally high in trans fats (man made fats), which the body cannot utilise effectively in any way. They may be cheap but there is a reason for that!

Upgrade your ingredients, think quality when it comes to food choices.

Unfortunately better food does cost more but I can ensure you it is worth it. To save money on such items you can always buy in bulk and store some away in the freezer. Your body can assimilate these foods much easier and allow them to be utilised by the body in the way they were intended. Always try to use single based ingredients as much as possible as that way you will always know what you have added to it as opposed to guessing or being misled by food manufacturing companies.

2) Find a quality training plan, stick to it and enjoy it. 

There is no such thing as the holy grail of training plans, try to keep things simple.

Try to find a plan that compliments the number of times you are realistically able to train in the gym on a weekly basis. I recommended you train the full body at least twice a week using a mixture of resistance machine and free weights in order to get the most of your body. Vary the training variables such as, sets, reps, rest periods and tempo. There is also no need for you to be in the gym any longer than an hour, do your mobility warm up, get stuck in and get the hell out of there. Remember you’re there to train, ignore texts, emails and phone calls and get it done but enjoy the process.  

3) Avoid excessive cardio 

Cardio will help you lose weight, there’s no doubt about it. When it comes to weight loss it’s a simple equation, calories in versus calories out. Cardio will always increase your energy expenditure, however excessive amounts can have detrimental affects, especially too much of the low to moderate intensity. This will increase cortisol (your stress hormone), which will reduce the rate at which the body is willing to drop body fat.

HIIT (high intensity interval training) training combined with moderate amounts of LISS (low intensity steady state) cardio would be a much more effective approach.

4) Rest, recover, sleep

Overtraining, super low calorific intake, lack of quality nutrients will always affect your sleep. The importance of sleep with regards to your fitness quest is often overlooked. Quality over quantity is much more important if you are to be successful on this journey. Don’t get me wrong, quantity is important but if it’s poor sleep you’re getting then quantity doesn’t mean shit. You should be looking to get a minimum of 6-8 hours per night of non-broken sleep. If the body and mind are highly stressed then this just won’t happen. A lack of sleep can also boost levels of ghrelin (the hunger hormone) and decrease secretion of leptin (the hormone that keeps you full). This will significantly lead to increased hunger, which is never good when trying to lose a bit of body fat.

So there you have it, a brief outlay for you to now consider when aiming to get in shape regardless of your goals. Yes scarifies will have to be made, but suffering your way to health is not the way forward!
Transform your body and mind.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

how to achieve your dreasms

7 Tips to help achieve your goals

Stop dreaming and start doing…

Having a dream or being a dreamer are two different mindsets completely. Those that dream tend to drift through life with no real plans or actions to achieving their goals. Those who dream and take action are at least on the path to achieving that goal. If you’re a dreamer you need to remove your head from the clouds, make a plan and face the obstacles that challenge you along the way.

Here are my 7 tips to help you achieve your goals…

1) Accept responsibility!

“The moment you accept total responsibility in your life is the moment you claim the power to change anything in your life” Hal Elrod

Quit blaming the world for your problems, you are in control of your behaviour and how you react to circumstances. Take control of your thoughts and emotions and accept that the responsibility to make a change lies within you. It won’t be handed to you on a silver plate.

2) Positivity

“A negative mind will never give you a positive life” Unknown

I know this is easier said than done but if you can learn to fill your day with positive thoughts and emotions this will have a huge transfer affect towards your goals. Even if you have to fake those positive thoughts at first it will help in creating the right mindset you need for success. Ignore the negative thoughts no matter how powerful they may be.  You control your mindset more than you know.  Don’t waste your time on negativity.

3) Accept yourself for who you are.

“No one can make you feel inferior without your consent.” -Eleanor Roosevelt

Starting loving yourself for who you are, flaws and all. No one is perfect and you may never live up to what society expects of you, but you know what – that’s ok!  You should hold your head high and be proud of who you are.

4) Change your environment

“When a flower doesn’t bloom you fix the environment in which it grows, not the flower” Alexander Den Heijer

The road to achieving your dream may mean ending or creating new relationships. Those who don’t support you, those who don’t believe in you and those who use you need to go. Surround yourself with positive people who have got your back no matter what, these are the most valuable people you need in your life.

5) Make a plan and stick to it until it no longer works.

“Failure is not the opposite of success, inaction is.” -Rois Liano

Set yourself short, medium and long-term goals to achieve and map out your plan to achieving them.  Write them down and read them daily but most importantly start applying them. If your plan isn’t working then change your approach, but never the dream / goal.

6) Just do something, anything and learn from failure!

“The time to act is now” Dan Toole

Act now! Even if it’s not successful you need to get the ball rolling. You will learn from your mistakes but in order to make mistakes you have to act.  Our whole life is one big learning curve, those who succeed learn from their failures as they had the balls to try. View failures as a positive experience and keep moving forwards.

7) Seek help.

“Ask for help, not because you are weak, but because you want to remain strong” Les Brown

Don’t ever be afraid to ask for help. Others can help you in more ways than you realise and when you stop isolating yourself you can create opportunities and positive outcomes you never thought imaginable. Drop your pride!

I hope these tips help you in some way, shape or form. Be inspired, feel inspired and step outside your comfort zone and take a risk, because living life in regret is no way to live.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 
………………………………………………………………………………………………………………………………………………………….
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

Consistency | Olly Foster

Are you consistent? 4 Questions to ask yourself first.

The law of consistency states that “motivation gets you going – discipline keeps you growing”

When it comes to your health and fitness the law of consistency is possibly the most important factor you can apply in order to achieve your goals. It’s easy to be motivated to start a new training plan or diet, but where most people fail is the level of consistency they apply in order to make real change. Most expect too much too soon and so become disheartened when they don’t see the results they desire and thus give up early on. They will either change the plan or diet and keep bouncing around without any real idea of why or what they are doing. If you can begin to really understand a little more about what you are trying to achieve then you’ll have a much better chance of succeeding.

So I’ve put together a few pointers for you.

1) Do you know why you need to improve?

Take a good look inside yourself and discover the reasons behind wanting to change. There could be several reasons for this: you maybe unhappy with the way you look, you may need to do it for health reasons, you may just wish to become fitter and healthier all round, or you may want to improve your confidence and wellbeing. When you find your purpose this has to become your primary focus, your fuel to keep you on plan. When your mind starts to fail you need to remind yourself of why you started in the first place and how it made you feel.

2) Do you know what you need to do to improve?

It may sound stupid but do you really know what you need to apply in order to achieve your goals?

Going to the gym or starting a new diet is a great start, but going in blind teaches you nothing about the systems you’re applying and how / why they work.

When it comes to training you need to apply a plan that has a correct format with all the training variables clearly outlined so that you can understand exactly what you need to do and how you need to do it.

Diet wise you have to learn to understand nutrition, what calories and macros are and how they can be manipulated to elicit certain changes. You have a responsibility to learn! Following without understanding will always lead to failure and an inevitable rebound.

3) Do you know how long it takes before change will occur?

If you know this then you know more than me. It’s impossible to predict how long it will take your body to make significant changes. All to often people who have abused their bodies for years expect changes within a couple of weeks. I’m sorry guys but this just isn’t going to happen. The analogy I use with my clients is that changing shape is like moulding clay. When you first put that hard lump of clay on the spinning wheel, its stiff and rigid and will be impossible to sculpt into a masterpiece without applying the correct variables. Firstly you need to add water, this is your diet, then you need to get the wheel spinning to moisten the clay completely, the wheel is time and frequency. As you add more water (better food options) and the spin the wheel for longer the clay will start to heat up and become pliable. This is like the human body, feed it correctly and apply enough frequency over time it will start to become more susceptible to change. The better the masterpiece you wish to create the more consistency you need to continually apply. You stop that wheel dead and give up like the clay you will just flop to the ground. I hope this makes sense to you.

4) Do you know what’s needed in order for continual improvement?

I think you’re beginning to get the idea here, but in order to continually improve you have to stick with it. Almost everyone I work with move the goal post’s as they begin to make positive changes. This is only human nature but you have to look back at where you started and see how far you’ve come. Track your progress, take photos, measurements and refer to them when you feel like giving up. Training plans / diets may need to be tweaked in order to continue on your journey but don’t keep jumping from one to the other. Give them a chance to see if they work for you and if they don’t, learn to understand why they don’t. Patience is essential as this isn’t a quick fix solution; old habits need to be broken and new ones formed. Just don’t keep giving up!!

My take away from all this is that although motivation and discipline helps us, it’s really focusing on the ‘why you are doing this’ and then creating and understanding a plan that allows us to clearly define our objectives.

Clarity is what will help you be consistent. If you really want to change, create a plan that suits your needs and see it through!

“Consistency is much easier when you have a clear understanding of what you need to be consistent in doing.” 

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

Olly Foster

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 improve my mental health and 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.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 
If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

how to prevent being lazy

6 Tips to prevent laziness

“I’m too lazy to stop being lazy”

Does this sound familiar? Laziness, although common has the potential to devour us and ruin our true potential. We all have times of being lazy, myself included and it can make me feel claustrophobic, trapped and lifeless. I nap during the day feeling inactive and tired and in a daze. Everything gets put on hold, motivation levels are rock bottom and even the simplest of tasks seem like a challenge. This type of laziness can be soul destroying and depressing but I’m here to share with you how you can help overcome it.

1) Get moving

Ironically exercise in any form is one of the easiest ways to help overcome laziness. If you can literally just get up and start moving your mind will follow. You don’t even have to go to the gym for this to be effective as that task alone can be daunting. If you ever find yourself sitting on the sofa contemplating whether you should train or not, or do an important task, just get up and start jumping about. Do a few body weight squats, pushups, star jumps etc, anything to get moving. The brain will suddenly kick into gear and you will be ready to tackle the challenge ahead.

Exercise will help you break through that barrier of deadness and will help you feel motivated and more willing to put in effort.

2) Eat nutritious food

Now I know this is easier said than done but fuelling your body with the right nutrition specific to you will help fuel your body and your mind. You really are what you eat, if you eat crap you will feel like crap. Nutrition in itself isn’t overly complicated once you begin to understand the fundamental basics and apply them to your own personal lifestyles. Diets should be personal and you should always look to eat quality nutritious food that you enjoy in the amounts that you need based on your activity level.

3) Think small

Trying to do too much is a recipe for disaster, you need to think small. Refocus on only two or three things at any one time. We always try and do too much and have these huge to do lists which can be completely overwhelming where we struggle with the thought of where to begin. By giving ourselves less challenges the task in hand becomes much more achievable and when you are successful motivation levels go up tenfold.

4) Organise your environment 

Make sure that your surrounding environment is clean and tidy whether this is at home or at work. If it’s messy and full of clutter it is more likely that it will create a sense of chaos, which can make you feel a little overwhelmed.

I used to be as messy as it gets but once I made the effort to clean up and organise my physical surroundings I instantly became more motivated and productive. It’s a case of simply making the effort to start and before you know it everything will be in order and you will feel less tense and plus: who likes a dirty home anyway?

5) Relax 

How’s this one for a cliche? Here’s me telling you that by relaxing you can overcome laziness.

By relaxing and doing something you truly enjoy you will start to feel refreshed. This feeling will make you more willing to take on tasks and challenges ahead and achieve more within. This time will also allow you to think about things; how you may approach certain tasks, which before you couldn’t see because of the fog you had created.

I gain inspiration and motivation when I’m out on the golf course, my mind becomes clearer and I have a surge of new ideas. Now I’m not saying you should play golf but I am suggesting you find and do something that relaxes you. We are all different and it may take a few attempts to find it but trust me it’s worth it.

6) Be positive about yourself

They way we think or talk to ourselves has a huge impact on how we feel and what we do. Our posture, the way we breathe, the tone of our voice can all affect our ability to be motivated and achieve.

When you are in a positive frame of mind it’s a simple fact that you are more productive, you feel great and motivation is high. Remember you control your own thoughts. Your current circumstances may not be ideal or where you would like them to be but you’re not alone and this is life. Saturating the mind with negativity can change your brains chemical process, which can lead us into a lull of continued laziness.

So don’t ever put yourself down, either internally or to others. Stand tall, be proud and assertive and confident and think positively.

All these methods have helped and continue to help me everyday. I am sure that if you can make the effort to start applying just one at a time you won’t let laziness consume you or hold you back from your true potential anymore.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

 

Body confidence

How to feel comfortable in your skin?

If like me, you see in yourself flaws everyday that you aren’t happy with then welcome to the world of reality! To be truly happy when you look in that mirror is a rarity even for professional models, in-fact it’s probably even worse for them, so it’s important to understand that happiness with your physical being needs to come from within and not from your physical form.However, with that being said we can make steps towards improving our health and therefore our mind and bodies towards something we are more comfortable with

So how do we do that? Firstly you need to consider your own body type. We all come in different shapes and sizes and therefore you have to make sure that what you aspire to achieve is within your given genetic potential.

So that being said, you have two options.

Ask the advice of a professional.

This is a simple option. Choose someone who has the right credentials who you trust and respect. Someone who not only talks the talk but walks the walk or at least has done in the past. Their expert eye will clearly see what areas you can improve upon and will tell you what steps to need to take

Be your own worst critic and be honest.

There is no-one more qualified than yourself when it comes to visualising the desired physique you wish to achieve. I recommended you take photos, or ideally have someone else take photos of your front, side and back. Use these photos to identify what areas you feel you want to improve upon, as you personally know what will be achievable.

Track your progress to see visually how you are improving. Tape measurements can be used as a simple tool to see if these areas are growing or shrinking. If you see improvements both visually and numerically you will be inspired and motivated to carry on until you are content with your transformation.

Being content is a good goal as I can tell you now that perfection does not exist, harsh lessons over the years have taught me that. But you know what? I’m ok with that and you should be too.

Once you 100% commit to your own personal fitness goals the fire within burns deep, but remember to find balance. Physical perfection is NOT the goal. Your health, wellbeing and happiness are.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

How to reach your goals

What’s Stopping You from reaching your goals? 

What are your goals?  Do you want to eat healthier and get in shape?  Do you want to learn about effective nutrition and training?

What’s stopping you?

Let me help you answer this question by first giving you some more questions to think about.

1. What are your reasons for obtaining your goal?

Take a step back and think deeply about this one. We all have reasons for making a change but by digging deep and exploring your own personal reasons will help you to understand the true value and meaning of why this is important to you. At ART we have many people emailing us on daily basis with a whole host of reasons as to why they may like to take part in the programme. Some are suited to the programme, some are not, I will always be honest with you, so if in doubt tell me your reasons and let’s see if we can help.

2. What steps do you need to take in order to move closer to that goal?

Let’s not think of the end result for a moment here. Big goals can be overwhelming and daunting and may seem impossible, resulting in your resistance to make at start. Break your goal down into smaller more manageable steps that can give you better focus. We do this on the programme by setting fortnightly reviews to work towards so that we can track and monitor your progress every two weeks and set new targets for the next two weeks and so on. Before you know it the 12 weeks have flown by and your short baby steps have resulted in a larger transformational change.

3. What would be the consequences of not achieving this goal?

You can often find new motivation when you think about the consequences of not reaching that goal. For example – The negative impact it could have on your health and wellbeing if you continue with your current bad habits and lifestyle.

Being fit and healthy not only has a positive impact on your life but also on those around you, friends, family and colleagues. When you see someone in your circle making positive life changes and achieving great things it inspires you to do the same. Wouldn’t it be great if you could be the inspiration behind improving the lives of those closest to you?

4. What’s killing your motivation to act and what obstacles might you face that could potentially sabotage your efforts?

Making yourself aware of what could hinder you can help you make a plan of how you can avoid such things. Lots of people come to me saying it’s just bad timing. I have X,Y & Z coming up so it seems pointless starting now. You need to understand that there will never be a perfect starting point and to be honest it’s good to have challenges throughout. This way you will learn how the system can be used to progress in the real world. Many people may also be scared to fail or scared to succeed, which can paralyse you or even sabotage your progress. You have to overcome this negativity and step outside that comfort zone to make a real difference.

5. What tangible reminders can I set up to keep me motivated?

Visual goals can be great motivational tool to help keep you on track. Post an inspirational picture on your wall or one of yourself when you were more comfortable with your physique. If you are looking to achieve something you’ve never had then use an image you would like to aspire to but be realistic about the possibilities and time frame. Clients of mine often use images or even video reels to keep themselves motivated.

6. Who will support me?

There is nothing worse than beginning a journey like a body transformation on your own. Unlike most other programmes on the market you will be supported by myself throughout. You will have direct email access to me and can ask me anything you please. There is no such thing as a stupid question. On top of this you will join a community of 150 + who are either on or have been on the same journey. This support network is like no other and serves as one of the most influential motivational tools you will have.

So I’ll ask the question again. What’s stopping you?

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

How to get motivated?

How to get motivated? 4 Top tips!

How was your day yesterday? Did you get to the gym? Did you manage to get one step closer towards your fitness goal? If not, why not? Long day at work? Too tired? Head wasn’t in it? Didn’t have time?  No motivation?

These are all the typical reasons I hear day in day out, most of them valid and that’s life. We’re only human at the end of the day and there is only so much we can do before we think, you know what – fuck it, I’m not going to the gym today.

I also lack motivation all the time, it happens, but you know what, you can push through it.

Here’s a few tips from me to help get your head back in the game.

1) Make a promise to at least start

Force yourself to get down to the gym, get changed and begin your warm up. You will be amazed to see how this minimal amount of effort can turn into something great. I have had some of my best training sessions starting off with a bad motivational attitude.

Do some kind of a dynamic warm up and get the heart rate going, play some music that really inspires you, and make a rough plan of what you intend to train but mix it up so your mind has to refocus to avoid boredom.

2) Take part in a class or go for a walk

That’s right, I just told you to do a class, and if you know me you will know that’s not my style. I don’t particularly find classes specific to the individuals needs but hey something is better than nothing right? If you can’t get motivated to lift weights and the mind just won’t kick into gear, then pass that role onto an instructor. Let them lead you through something new or do something simple and you may even have fun and I know you will feel better for doing it. But hey, don’t get used to it, this is just a stop gap for today 😉

3) Go home

What? Go home? That’s right, if the two tips above fail. Pack your gear and go home. If the body and mind are still saying no then what’s the point. I would prefer my clients to go home and rest then do a half arsed attempt of a session on their plan. Just write today off but make sure you’re back to it tomorrow because you can’t afford many days like this if you’re going to achieve your fitness goals.

4) Join a support group

It’s pretty much impossible to not get fired up when you’re part of a group who are on the same path as you. People you can look to for inspiration, motivation and support to keep you on track.

Here at ART we provide just that with our private Facebook community. With over 150 members it’s impossible to not be inspired to train hard and eat healthily in order to build / tone muscle whilst dropping body fat.

You’ll find me active at all times in this support network, answering questions, overseeing things to make sure we work together to do our best and ultimately stay motivated.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 
If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on

how to change your midset

How to change your mindset?

At some point or other, we’ll all seek external solutions to achieving our fitness goals, my training programmes being one of them. They have been developed using my knowledge gleaned from over a decade of experience so that you can use it to truly achieve your desired physique.

That said, I’ll tell you from the outset, these body transformation programmes alone are not enough.  You need to  understand and 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 mind and your mindset. For your transformation to reach 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. In order 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 own 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. If you constantly saturate your mind with negative thoughts, then chemically you in avertedly change your brain process and therefore your physical state. If you think bad things will happen, chances are they will.

If you ever find yourself feeling negative, try these two simple things:

Tell yourself that you are happy

No matter what, tell yourself that everything is ok and that nothing can dampen your mood. Think positively, and if you drift back to negative thoughts, snap out of it and revert back to a positive one. You control your emotions and how you will react to people or events. Your emotions DO NOT control you.

Forget the past and focus on the future!

We can’t go back in time. So why dwell on the past? Why should we allow something that’s already happened and is therefore, irreversible, to affect our current situation and state of mind? What’s done is done. Look ahead and move forward.

Picture your future physique, focus on what you want to improve on, learn from your mistakes and make sure you don’t make the same ones again. Visualise happiness, smile and accomplish what you want to achieve. Believe in yourself and you’ll be surprised at what you can do.

More about 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 then 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 negativity crushes their good feelings and saps their positive intentions, so they’re now less likely to continue on 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 own good health? Remember, these are your goals, NOT theirs. Don’t react to negativity, stay strong and be positive!

It isn’t easy to remain positive when negativity surrounds you, so remember, it’s you that ultimately has control of the situation. Negativity can’t bring you down unless you allow it to. So opt for the ‘positive path’ and make room for those positives to become a new, healthier, better-shaped, you.

We’re all products of our environment, so surround yourself with people who can help and benefit you. Cut loose those who hold you back or have a negative impact on your success. Take charge of your life and start making the right decisions for you and you alone. Allowing a negative environment to exist only results in a constant battle to stop it from consuming you. Take control; the next 12 weeks are yours to own and from here on in, your life can change for the better, for good.

Your mindset during training

Take what I’ve said above and apply this when you step into the gym. You need to learn to approach each and every workout, every set and rep with an enthusiastic and positive attitude. Believe that all your sessions are going to be productive. Learn to enjoy the pain and embrace the pump, as they will bring you closer to your goals. It won’t be easy, so don’t expect it to be – if getting into shape was easy, then we’d all be walking around like Adonises.

You need to focus when you’re in the gym. Switch off from work; concentrate on what you’re doing and why you’re there. Hold your head up high, make the gym your temple and a place where problems don’t exist. Remember why you’re there and what you’ve set out to achieve, and remember that this is the one place where failure can be a good thing.

Don’t get distracted by others and what they’re doing, stick to the plan and own your workouts. Afterwards, you can pat yourself on the back, and remember; there are many more workouts to come. Not all of your sessions may feel like a success, but never dwell on this. Every step, however small, is a step forward, so stand tall, learn lessons and move on, never sulk!

Have faith in your abilities. You must believe that you’re capable of obtaining your goals and with that belief; your confidence will continually grow.

If you think you can’t, then you won’t. If you think you can, then YOU WILL!!

…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 
If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

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

“Best 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.

Follow me on